How to Practice Mindful Journaling
The practice of journaling is by no means a new idea - it has been around for hundreds of years and though it comes back en vogue every once in awhile, countless people around the world write down their thoughts and feelings on a regular basis. This practice has many benefits, including increased motivation, better self-awareness and, for our purposes, mindfulness.
Many people can get stuck in the beginning phases of keeping a journal, however, and the important part is to get started rather than figuring out the perfect way to journal before you write the first word. Thankfully, this article gives several tips and exercises to help you get started. If you’re not sure where to begin, here are some ways to start your journal today:
Write down your own story. As you write about yourself and what actions or decisions have led you to where you are now, practice gentleness as well as mindfulness. No matter what regrets or mistakes you have in your past, they make you who you are today. Learn from them and move forward by journaling about them!
Talk about your goals and intentions. Your goals can be big or small, so don’t put pressure to write down life-changing words when you begin. Whatever your goals are - for the day, month, or year - they are worthy of being known to you. Consider adding the date to this list so you can check in with yourself to see what you’ve accomplished and how they may have changed.
Practice gratitude. Start small by writing a list of two or three items for which you are grateful today. Perhaps you can expand on each item and talk about what it means to you, or you can simply finish the list and move on. Either way, you are sure to feel better as you think about what makes you thankful!
Use prompts to get started. There are many simple prompts you can find online to help you begin (here is one list). Answering a question rather than coming up with original content might just be the quickest path to getting started!
Talk about your day and your feelings throughout. Think back through what happened to you and what happened inside of you throughout your day. Write down your thoughts, feelings, and anything you need to process as a result.
Just get your thoughts out in a ‘word dump.’ Your words do not have to be structured, logical, or ordered - just get them out on paper! This is the easiest way to get started because there is no pressure to write down anything specific. Just write!
Remember that there is no pressure for your journal to look a specific way - it is for you and you only. Some people journal daily while others wait longer between entries because of their schedules or preferences. No matter what you choose, remember that you are taking part in a practice that will benefit you and help you become a more present, mindful version of yourself!
Mindfully Yours,
Dr. Pamm
