You may have read about the many benefits of journaling in a self-help book or watched someone on TV discuss it. Writing things down can be extremely beneficial, whether as a tool for personal growth or as a sort of therapy, according to the study.
Exploring your written voice is a terrific approach to better understand your everyday thoughts and ambitions, whether you’re new to journaling or a seasoned writer.
Many of us kept diaries as children, either as a school obligation or for personal fun, to remember the events of the day, to explain our moods, or to explore new ideas.
Similarly, journaling as an adult can help you develop good mindfulness practice.
Setting a writing goal doesn’t have to be difficult or time-consuming, and it doesn’t even require a strong passion for the craft. It’s simply a matter of expressing yourself in an open-ended and unconstrained manner.
Your ideas in a journal are for no one but yourself, they don’t have to be in any specific format, and there are no right or wrong answers.
Take a look at our five suggestions for incorporating journaling into your daily routine, and get started right away.
Daily Journal Idea #1: Morning Dream Journal
Writing in a dream journal first thing in the morning functions as a window into our inner mind.
Jane Gackenbach of MacEwen University, a dream researcher, explains that taking notes on our dreams on a regular basis—however loose or unstructured those notes maybe – helps us better comprehend our waking thoughts throughout the day.
The subconscious mind frequently tries to make sense of big occurrences, whether from the previous day or other, broader life changes – and noting these dream-inspired thoughts acknowledges the physical and emotional cleansing process that occurs while we sleep.
Whether or whether you remember your dreams, starting your day with a self-reflective activity prevents you from hurrying in the morning or being disconnected from your thoughts as you race to work or school.
Even if these dream notes or drawings appear unreasonable or random, the act of jotting down the thoughts that arise for us during the night is a wonderful way to start the day with mindfulness and self-awareness.
Daily Journal Idea #2: Self-Growth Wish List
We’ve all been there: it seems like as soon as you sit down at your desk, you’re bombarded with emails, a growing to-do list, and a barrage of requests from coworkers and friends.
Set out five minutes of your morning to develop a personal to-do list before things get out of hand. This will prevent these vital (but time-consuming) duties from robbing you of your peace first thing in the morning.
Making these kinds of lists throughout the day will make you feel happier and more in control.
Setting aside time for a walk without checking your phone, checking in with a family member or acquaintance you’ve been meaning to contact, or, even simpler, setting a goal to be more patient with yourself when work becomes unpleasant are all examples.
These tasks may seem little, but keeping your diary close by serves as a reminder and holds you accountable for your goals.
Because most of us enjoy crossing items off our to-do lists, start small. You’re less likely to feel that the day has passed you by without taking care of yourself and the things that are important to you by the end of the afternoon.
Daily Journal Idea #3: Exercise Journaling
An exercise is a great way to get your thoughts going, whether you’re frustrated or excited about something. Take 10 minutes at the end of your next run, yoga practice, or hike to think about the things that came to mind while you were exercising.
Not only can exercise improve your brain’s ability to memorize and focus, but it’s also normal for your mind to have breakthroughs or realizations while your body is working hard.
Make a mental note of these ideas before they go away, even if they seem insignificant at the time.
Keeping a journal entry will honor the ideas that come to mind when the brain is functioning optimally. If you have the opposite sentiments during your workouts, such as resistance and negativity, make a note of those as well.
You can do this while also keeping track of how you exercised and what you accomplished. If you’re trying to reduce weight or get in shape, you’ll see how much progress you’re actually making.
When it comes to moving forward with mindfulness, seeing your progress and identifying trends in your mental workout state – as well as your physical one – is a great tool.
Daily Journal Idea #4: End-of-Day List and Close Out
Close off the day by taking a time to check in with yourself before going to bed.
This is especially beneficial for individuals who have problems going to sleep or who wake up in the middle of the night with nervous or restless thoughts.
The thoughts that often whirl about our heads as we go to bed can be better contained in a notebook, allowing us to step away from these chores and trust that they will still be there in the morning.
This is also a beautiful way to keep track of your daily goals’ progress and to remark – without passing judgment – where you found it difficult or impossible to accomplish your goals on a given day.
We learn to regard each day as complete and respected as part of a wider picture of our lives’ growth in this way.
You might also want to include some wishes for the next day and acknowledge that it’s time to put your goal-oriented mind on hold for the time being.
Finally, no matter how hectic your day was, consider making a short list of things that made you happy or grateful.
They can be modest, like a delicious cup of coffee, or much larger, like a nice phone call with a sister. Make a mental note of what brought you joy and end the day with thankfulness and simplicity.
Daily Journal Idea #5: Cross-Reflection Journaling
One of the most appealing parts of journaling is the option to go back and review prior entries months or even years later.
We start to notice patterns in our thinking, recognize how we’ve changed, and feel more progress and growth in our daily lives. To put it another way, we’re starting to see the larger picture.
Years are thus judged by how our perspectives on the world have evolved, rather than by our earnings or employment choices. Those suffering from anxiety or depression may find journaling to be an even more important tool for tracking their development and improvement over time.
Previous journal entries may also provide answers to recurring troubles you’ve encountered in the past, reminding you that there are solutions to today’s problems and perplexing concerns. It’s amazing how often we write great counsel for our future selves without even recognizing it.
Journaling is a low-cost, easy approach to prioritize ourselves, our objectives, and our accomplishments. Taking the time to focus on our minds does not necessitate a passion for writing or art; rather, it necessitates respect for our minds’ thoughts and patterns.
Above all, it’s critical to keep moving forward without passing judgment. After all, your journal is a private zone where you may express yourself without being judged.