Develop A Journaling Practice

So, you’ve heard how journaling benefits your wellbeing. You’ve bought a delicious new journal (or four) to get you started. You glimpse their beautiful spines lined up on the bookshelf, as they are slowly transformed into a reminder of yet another self-care practice you should be doing, but you just don’t have the time.

Journaling has become yet another thing reminding you of how you don’t measure up.

Stop! No more of that. We’ve all got a list as long as “War and Peace” reminding us of our failings. I beg you not to let journaling reside in that list.

With journaling, small really can be exquisitely beautiful. Trust me, I’m a journaling coach, I know. Let me back that up with some hard research.

James Pennebaker, the renowned social psychologist and a professor at the University of Texas, pioneered the form of Expressive Writing back in the late 1980’s. Although Expressive Writing is used specifically to work with a singular traumatic episode, his research is relevant for the act of expressing anything through the written word for wellbeing.

Having just attended one of Mr Pennebaker’s lectures at The Weekend University, he spoke of the negligible difference made to the result of writing by the time spent on the practice. Seriously, he has trialled this extensively, from groups writing for 20 minutes to 5 minutes. The benefit is the same.

This is great news for those of us who cannot find enough hours in the day.

So, try these small journal practices, even just one of them. I consistently receive positive feedback from my clients regarding improvement to their wellbeing by embracing these small tasks. Let me know how you get on. It matters to me.

1. The Gratitude Journal — the first thing I ask my clients to do is a gratitude journal. I ask they try this for 60 seconds a day for 7 days…yes, just 60 seconds, one minute, the time it takes to scroll through 30 Facebook posts (yep, I tested it).Bringing an awareness of what you are grateful for is seriously beneficial for your mind, body, and soul. This is proven, go check our Dr David Hamilton PhD. His work encompasses much research and many invaluable books on this subject. I challenge you not to feel an improved state of mind by doing just this one practice. I do mine at night to tuck my brain up snuggly for bed, but first thing in the morning is wonderful too. See what works for you. Simply journal the prompt…Today, I am grateful for…

2. The Feelings Journal — Literally, what are you feeling? How are you? Again, 60 seconds is all you need. This is a check-in, a chance to chat with yourself as you would your best friend. “How you doing? What’s going on with you?”. I bet you do this multiple times a week with those close to you, but when do you afford yourself the same care? As with your friends, the key is just to notice, listen and not to judge. Just hear what is there. Journal the prompt…I am feeling…

3. The “Good Stuff” Journal — OK, doesn’t sound very illustrious but trust me, it’s powerful! This is just a place where you spend 60 seconds at the end of the day, noticing what you did well. Include anything and everything. Even the smallest of achievements deserve noticing… I got to work on time, my boss liked my presentation, I showed kindness to the lady next door, I finally did my laundry…you get the idea! Never take for granted what you do well in life, including the small stuff. It matters, a lot. Journal the prompt…I made good stuff happen by…

Of course, if you want to spend longer than 60 seconds, please do! However, no pressure, just try little and often and see how you feel afterwards. Let’s face it, life can be a challenge and if noticing the good stuff can make that challenge a little easier to navigate, it’s got to be worth a go!

Michele Grieve is a Journaling Coach, Energy Practitioner, Natural Mindfulness Coach, writer and speaker. She is currently writing a book on her systematic method of mindful journaling for wellbeing. She offers Zoom workshops internationally on a variety of writing for wellbeing formats under the “Soul to Page” programme.

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