Journal to become your best self

When you were a kid, you may have had a diary. You wrote down thoughts, feelings, dreams, goals and maybe recorded the activities of your day. You stashed your diary in a secret place to keep it safe from nosy siblings, parents and others in your life. (Although, occasionally, you read an entry to your bestie.) Sometimes, you would review entries from weeks or months prior and marvel at how circumstances had changed and you with them, or through them. Well, now, that’s called Journaling.

It’s self care of the best kind. More important than bubble baths, mani/pedis or your favorite binge-worthy pleasure is your mental health. And one way to improve your mental state is to pay attention to your thoughts and process them in a healthy, positive way. Journaling is one such modality. 

As a Christian, I use journaling to help me process my thoughts, feelings and emotions, in the hopes that on this journey I more fully live in accordance with God’s call on my life.  I add journaling to my spiritual practices of prayer and bible study as a means of chronicling thoughts on my journey. As I seek to know God more, I seek to know myself more and align my spirit with His. I evaluate my state of mind and my circumstances in a, slightly, more objective way. Then I can plan and prioritize new thoughts and actions that move me closer to my highest self.

Electric or Acoustic

Musicians have choices of the instruments they play. In a broad sense, for the guitar, the choice is either electric or acoustic. Both are guitars but the sound/tone/mood they create is different. Most people would say that one is not better than the other, just different. Like the difference in the sound of an electric guitar and an acoustic guitar, there are several ways to journal. No one way is right or wrong, but the most effective method is through handwriting.

There's power in the simple act of writing with your own hand. A state of mindfulness is achieved when writing. Frustrations about the past and anxiety about the future are often diminished while journaling. Stress is reduced, blood pressure normalizes and the heart rate slows. If the desired "flow state" is reached, time may seem to stand still.

In these digital days, many people use technology to journal, typing thoughts into an app on their phone or a document on their computer. Some people even talk to their devices, dictating their journal entries. That's good but not the best. Those are good methods to utilize the tech at your fingertips and, perhaps, save time. And for some people with disabilities, digital journaling may be the only option. But, if you’re able, and want to get the most benefits from journaling, science says write with your own hand.

The mechanisms in the brain that control language processing and the coordination of writing are not activated in the same way when we type or dictate our journal entries. Handwriting allows your brain to hold on to the thought longer than typing. This longer processing of language stretches your synapses, increases brain function and improves short-term memory. This is why students that take hand-written notes usually do better in school than those that don't. What's written is what's remembered. It's not magic, it's neuroscience.

So who, what, where, when, how, why, why not

Who? Everyone. Anyone. All of us, occasionally, need to process our thoughts outside of our heads. Have you ever wrestled with stress, anxiety, overwhelm or, even, exceeding happiness and thought, “If I don’t get these thoughts out of my mind, I’ll go crazy!” We’ve all been there. Journaling as a routine practice gives a place to unload, unburden and process these thoughts. It gives us a safe space and a healthy activity to use as a way to cope with life. I’m NOT suggesting that prayer, meditation, talking to family, friends, clergy and counselors should be replaced with journaling. Contrarily, I’m suggesting you use journaling in addition to the practices and people in your life that help you DO life.

What? Anything. Your thoughts, feelings, musings about your life, our world or the lives of others. There’s no end to the topics and prompts available for you to write about. “Speak your truth” in a safe space (‘cause, you know “your truth” is NOT always THEE truth). If you run out of thoughts...well, you won’t. There are even websites offering  journaling prompts for those that want a more directed practice. For a spiritual focus, use your favorite Bible verses or start with the Psalms and work your way through. (My daughter recently gifted me a Psalms study journal that is wonderful.)

How? Get some blank paper, a pen or pencil and start writing. Don't edit. Don't critique. Don't criticize. Don't censor. Just write. This is from you for you. It will not be graded. In order to gain the full benefits of journaling, you must be honest, transparent and go deep. 

Why? Journaling can be used to process old hurts, disappointments and shame. Over time, it can help you see blindspots and potholes that require prayer and healing. It can uncover lost dreams. It can help you “see” and set goals and move toward them. This simple activity can help you heal, grow, focus and achieve. 

Journaling is often used by counselors and psychiatric professionals to assist patients in processing trauma. Even if the counselor never sees what the patient writes, the act of writing helps with the healing. Journaling can help you deal with overwhelming emotions by expressing your feelings in a healthy way.

Journaling can help you control the symptoms of anxiety and depression, as well as prioritize problems and fears. Reviewing old entries can help you identify emotional triggers and determine ways to cope. Journaling also offers an opportunity for positive self-talk and affirmations.

Journaling is great for recording dreams and goals for the future. Some people use their journaling time to write, in great detail, the life they aspire to live. Studies show that writing your goals improves your chances of achieving them by almost double. For goal-setting, the “magic” happens on two levels: external storage and encoding. More on this in a future blog post.

Some of my journaling practice is focused on the Bible. Writing Bible scriptures is a way of study. I write scriptures to help memorize them. One of my favorites is the 23rd Psalm: 

Psalm 23

The Lord is my shepherd; I shall not want. 

He makes me to lie down in green pastures; He leads me beside the still waters. 

He restores my soul; He leads me in the paths of righteousness For His name’s sake.

Yea, though I walk through the valley of the shadow of death, I will fear no evil;

For You are with me; Your rod and Your staff, they comfort me.

You prepare a table before me in the presence of my enemies; You anoint my head with oil; 

My cup runs over. 

Surely goodness and mercy shall follow me all the days of my life; 

And I will dwell in the house of the Lord Forever.

Where? Anywhere. Everywhere. I like to journal at a low table in my studio or sometimes on the floor. Another favorite place is by my pond. I've also journaled in cars/buses/boats/planes/trains, coffee shops, bookstores (another favorite), libraries, by poolside/lakes/rivers/streams, on hillsides and roadsides and, even, in the bathtub. Anywhere I can find a semi-flat, stable surface will do.

When? Whenever you have a few minutes to yourself. I like to journal as part of my morning routine. After prayer and yoga, sometimes while on, or returning from, a walk. I also journal on nights when I can’t sleep. It quiets the “monkey mind”, to get those whirling thoughts out of my head and down on paper. Then I go back to sleep feeling lighter, freer, able to relax. Find what works for you and be consistent. Consistency is key, and, of course, is the hardest part.

Why not? What excuses do you have for NOT journalling? Here’s a few I’ve heard: 

"I have terrible handwriting."  The habit of writing will improve your handwriting over time.

“I can't spell."  Who cares? Your journal is for you. You know what you mean.

"I failed grammar."  Again. Who cares?

"What if someone reads my journal?"  I choose to share my life with people I trust. They know a person's journal is private. If they choose to violate the trust, I'm not responsible for their reaction to anything they read. Besides, I keep my years of journals in out-of-the-way baskets and boxes that are not likely to attract attention. Part of me would like to see my children read my journals after I'm gone to heaven. In fact, I have one journal I'm writing that WILL be a gift to my youngest daughter, hopefully, before I'm gone.

"Writing by hand takes me too long"  Many people type faster than they write by hand. But the slower pace uses your brain differently. This gives you better control of your thoughts and improves your brain function.

And, of course, the go-to excuse for all things we want to avoid…

"I don't have time"...Come on! Take 10 minutes away from binge-watching, scrolling, clicking...and now you have time.

Develop the habit of journaling--the practice of journaling--and experience the many benefits of "writing it down".

To see a glimpse of one of my favorite journaling spaces, click this link