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5 Ways Journaling Can Help You Get Through the Hard Stuff

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https://tinybuddha.com/blog/5-ways-journaling-can-help-you-get-through-the-hard-stuff/

tinybuddha.com

5 Ways Journaling Can Help You Get Through the Hard Stuff
"In the journal I do not just express myself more openly than I could to any person; I create myself. The journal is a vehicle for my sense of selfhood. It represents me as emotionally and spiritually independent. Therefore (alas) it does not simply record my actual, daily life but rather-in many cases-offers an alternative to it."

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Getting Through the Hard Stuff with Journaling

  • Journaling is the act of processing the past (and even the future) in the here and now.
  • Writing is and of itself **cathartic.
  • Feelings and experience...

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What you write, you learn

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One effective way researchers have found to reinforce learning is th...

What you write, you control

  • Recording your thoughts in a medium outside your own head helps your mind to become quieter: It stops returning to the same worn-out mental loops over and over. 
  • When you recount and reflect upon your thoughts and experiences you are, in effect, telling your own story. Journaling helps us clarify, edit, and find new meaning in these narratives.

Journaling and personal goals

Journaling about your goals helps you clarify what you want and encourages you to consider the why and how not just the what

It serves as a tool for identifying what you should prioritize on a daily basis, and what you should let go of. And it also gives you a record of the progress you’ve made toward your goals to keep you motivated.

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Integrating journaling in your daily life

Integrating journaling in your daily life

The biggest mistake is to journal only in reaction to something that is going on, instead of letting it be part of a system.

Make writing in your personal journal part of your every...

Benefits of a journal

  • When you keep a journal, you can look back on important life events to read about how you felt at the time. You may also be able to learn from these past experiences.
  • Writing about traumatic events results in physical and psychological health benefits. Journaling focuses on understanding traumatic events and makes people see these events with an extra level of clarity.

Schedule journaling time

Start your daily journal off on the right foot by scheduling your writing for a set time every day.

  • If you find your mind is most active in the morning, wake up 15 to 20 minutes earlier and jot down your thoughts then.
  • If you prefer to record everything after the day is over, then make it an evening activity before you go to bed.

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Journaling as self-improvement tool

The practical reason to keep a journal: To manage yourself. Most of us still see journaling as a hobby, something that we do for fun or to relax. Sure, those reasons might be true for some. Bu...

The quality of your thoughts

You truly get to know the quality of your thoughts when you write them down: how good of a thinker you are, how to make decisions and if they make sense, your goals, priorities, etc.

Things to write about in your journal

  • Write about your activities.
  • Write about what scares you.
  • Write about your decisions.

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Journaling as therapy

Labeling emotions and acknowledging traumatic events, both natural outcomes of journaling, have a known positive effect on people, and are often incorporated into traditional talk therapy.

Morning Pages

3 pages of longhand writing, strictly stream-of-conscious, done as soon as one wakes.

They are not meant to be art. Or even writing. They need not be smart, or funny, or particularly deep. It's a form of “brain drain”, a way to expel all that angry, petty stuff that spirals through our subconscious and muddies our days.

Benefits of Journaling

  • Boost in mindfulness
  • Better memory
  • Better communication skills
  • Improves mental health
  • Better sleep
  • A stronger immune system
  • More self-confidence
  • Higher I.Q.

Bullet Journals

Bullet Journals

A Bullet Journal (BuJo) is a tool that can help you organize your life and improve your mental health. It is more beneficial than a checklist or a to-do list and a calendar. It is used to track any...

Tracking Everything You Do or Feel

Using a Bullet Journal as a productivity tracker helps you see what all you have done and what is being neglected. It tells you if what you are doing is healing to you or is counterproductive.

Manually making a mental health tracker, and filling it daily to check your anxiety, depression, sleep, energy levels or even pain can tell you if there are any trends in the symptoms.

Tracking Success and Improvements

Daily tracking of progress and improvements, noting down one or more successful activities, or any small thing done right every day, can boost your mental health. The idea is not to condemn yourself but to motivate you towards positive progress.

Adjust Your Mindset

Your first notebook will be your learning notebook. Like any productivity method, it will take time to find a bullet journaling flow and structure that works for you. 

Any creative en...

The first steps

  1. Get a Journal and Writing Utensils
  2. Start an Index Page: The backbone of your BuJo system, like a table of contents in a book
  3. Create Logs - places where you can brain-dump tasks, projects, goals
  4. Pick Signifiers: Many people use bullets for lists of tasks, circles for events, and dashes for notes. 
  5. Document Items with Collections: Collections are running lists and anything you want to remember for later(like blog topics, books you want to read etc.)

The 3 common types of logs:

  • A future log helps you keep track of items that aren’t yet on your immediate radar.
  • Monthly logs include things like calendars and categorized goal lists for the next 30 days.
  • Daily logs may includes entries of to-dos, meetings, and reminders.

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Benefits of journaling

Benefits of journaling

Journaling can help with personal growth and development. By regularly recording your thoughts, you will gain insight into your behaviors and moods.

Journaling can ...

Journaling: An effective tool

  • Journaling can be used to sort through turbulent emotions and to discover hidden lessons from your experience.
  • Art journaling: using mixed media can help you express yourself in refreshing and unusual ways.
  • Journals can help you reflect. Journaling is a method of allowing the light of understanding and compassion to shine on your past.

Tips to get started with journaling

  • Start writing about where you are in your life at this moment. Describe your living situation, your work, and your relationships.
  • Don’t edit your thoughts or feelings and don’t correct your grammar. Don’t censor your thoughts.
  • If there’s something you are struggling with or an event that’s disturbing you, write about it in the third person.

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Create a To-Do List

  • Sync your to-do list with your mobile phone.
  • Write down the three most important tasks.
  • Keep to an easy and workable task list.
  • Do one thing at a time.

Simplify

Organizing unnecessary items is wasting energy. 

  • Have less stuff.
  • Eliminate outdated articles to read “someday." 
  • Find an appropriate place for everything and make sure it is easily accessible. 
  • Choose one tool and stick with it.
  • Pack tools immediately after use.

Embrace Change

It eliminates methods and ideas that no longer work and promotes the more important things. 

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“A life worth living is a life worth recording.”

Jim Rohn

What you're grateful for

Writing down the 5 things you're most grateful for every day has tremendous power on the level of your overall happiness.

Keep track of your goals

Writing down your goals and tracking the action steps that are being taken towards them is a great way to identify areas of growth so more can be done to maintain consistent progress, even on a bad day.

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Journaling Before You Get Out of Bed

Journaling Before You Get Out of Bed

Try grabbing your notebook as soon as your alarm goes off and writing for a few minutes before your feet even hit the ground.

This way you know it will get done, and the activity first th...

Use a Journaling App

While many people recommend journaling in a physical notebook to give your brain a break from screens, if you’re having a hard time keeping up that practice, you can try using an app that you can whip out when you have an extra moment in the day.

Don’t Use Full Sentences

Feel free to have your journal as disjointed as you want.

Leo Babatua of ZenHabits says he only writes his journal in bullet points; just three to six per day. By making it this easy, he says it’s much more attainable for him to keep it up.

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