How to Start A Reflective Journal for Wellbeing
Journaling for beginners Tips
When it comes to personal development and well-being, journaling is often an effective but overlooked tool. It’s not just about writing, it’s a journey of self-discovery, a means to enhance resistance, and a pathway to find solutions to life’s difficulties.
I’m pleased to have you on this page. I’m here to encourage you to give journaling a go. My sincere hope is that it proves to be as beneficial to you as it has to me.
If you’re already familiar with journaling, I aim to offer you some fresh ideas to help keep your inspiration flowing.
My personal journey into journaling
I started my first self-reflection journal in 2008. It was a green, A5, soft-covered book with lined pages. What started as ‘just a notebook’ evolved into a trusted confidant and wise adviser. I’d not anticipated what a powerful and useful tool it would become for me.
Over time, my journal became an invaluable resource I could turn to for personal exploration, emotional release and figuring out difficulties. Within my journal pages, I found space to:
Freely express my thoughts and feelings;
Make sense of my experiences and trace a path to my present self;
Release any pent-up emotions of sadness, anger, shame, or fear;
Increase my self-awareness to aid me in making more conscious decisions;
Celebrate personal achievements;
Revisit happy events;
Remind myself of the things I am grateful for.
How to start a reflective journal?
There are many different ways you can approach journaling. It’s something that will become personal to you. Here’s a quick start guide to get you going. You will need:
A notebook & pen or a digital device
Digital devices can be a viable option for journaling. I prefer the traditional combination of paper and pen. Writing on paper allows my thoughts to flow more naturally, and there’s a certain tactile quality that enhances my connection with the process. I also find it easier to be more creative on paper, I can illustrate my writing or use an unconventional layout.
I know that some people prefer to use a keyboard to type their words. There are some definite advantages to doing it this way such as maintaining privacy or the ability to type faster than you can write.
Some digital devices have a stylus that can be used to make handwritten notes or artwork.
When starting out experiment with different methods to see what resonates with you. There is no right or wrong way to journal, the most important thing is finding an approach that works best for you.
Schedule journaling time
Many individuals find time is their biggest hurdle to journaling. The idea may appeal but there’s never enough space to start one or it soon gets pushed aside due to competing demands.
If you’re facing this challenge, consider scheduling dedicated journal time into your diary. Choose a specific time of the day that works best for you, then create a routine that makes journaling a consistent part of your life.
If you’re pushed for time, I’ve included some ‘fast journaling ideas’ later in this blog. These can prove invaluable when time is scarce. Even a brief journal entry holds more value than not doing it at all.
Nevertheless, one of the beauties of self-reflective journaling is it carves out space in your life for you. It’s all too easy to get consumed by other tasks and neglect activities crucial for our well-being. While quick journal entries serve a purpose, it doesn’t replace the importance of setting aside substantial time for more detailed entries now and then.
Set aside formal writing rules
Another challenge some people find in journal writing is a tendency to be overly critical of their writing. It’s important to remember that your journal is a personal space, meant for your eyes only (unless you decide otherwise). There are no strict rules to follow and no right or wrong way to go about it. Grammar, spelling, and layout don’t matter in this space. Let your thoughts flow freely and uncensored onto the page.
Secure your personal journal diary
Finding a way to secure your journal is vital. It is a sanctuary of your innermost thoughts and feelings. You want to be able to write freely with confidence that it will remain private. The last thing you want is to monitor your writing due to fear of someone accessing your journal.
Benefits of reflective journaling
The benefits of journaling may include:
Gain different perspectives;
Put your thoughts and feelings in order;
Bent strong emotions;
Recognise your achievements;
Make decisions;
Discover patterns in your life;
Record memories;
Celebrate achievements;
Increase well-being and
Personal development.
Journaling ideas and journaling techniques
There are many different ways you can write your journal. Play around with different techniques and see what works for you. I often find myself using a mixture of ideas depending on what I’m reflecting on or writing about.
Here are some ideas:
Writing from different perspectives
Exploring different perspectives in your journal can be a powerful tool for deeper awareness about ourselves and the world around us.
In your journal consider adopting various external viewpoints. You have the flexibility to write consistently from one perspective or switch between them to create a dynamic and imaginary dialogue. Here are some ideas for different perspectives you might want to try:
The observer self - Take a step back and observe your own experiences from an external standpoint. Shift your narrative from saying ‘I noticed I felt…’ and ‘When I …..’ to ‘I noticed you felt….’ or ‘When you ……’. This change in perspective may reveal hidden nuances, ideas and emotions.
Different parts of yourself - Explore different aspects of yourself such as your worry, logical, sad or happy self. If you’ve ever felt conflicted or in two minds about something, different aspects of you may be at play. Try writing from the perspectives of these parts of yourself. It may bring you clarity and increased awareness.
Someone else’s perspective - Step into the shoes of someone else in your life. This can be a friend, family member, or someone you find challenging. Explore what their potential viewpoint might be on a specific situation or idea. This exercise often helps to cultivate empathy and broaden our understanding of relationship dynamics;
The perspective of fictional characters - Delve into the world of books, comics, films, plays, television series, or your own imagination. Discover or create fictional characters that inspire you, act as positive role models, or bring up challenging emotions for you. Writing from fictional characters can bring a different dimension to your journal and spark creative insights.
From the viewpoint of an inanimate object - Writing as if you are the inanimate object can produce some interesting and surprising journal entries. To do this, close your eyes, take a few deep breaths, open your eyes and focus on the first object that attracts your attention. Then begin writing as if you’re that object. For example ‘I’m a candle and….’ Let your words flow freely without overthinking. This method encourages a relaxed approach to letting your thoughts unfold organically.
Write an unsent letter
Creating journal entries in the form of unset letters is another technique that can be employed. Here are some ideas on the types of letters you might want to consider:
A letter to your younger self - Pen a heartfelt letter to your younger self. Share valuable lessons and insights you wish you’d known back then. You can also shower them with love and support that they might have needed at that time. Reflect on the wisdom gained from your experiences and what you value about your younger self;
A letter from your older self - Connect to your future self by composing a letter offering advice and support to the current you. Your imaginary older self might want to elaborate on what steps they took to achieve their dreams or simply to reassure you that you’re on the right path.
An angry letter - Vent your anger and frustrations by writing a letter to someone who has upset or annoyed you. Write an angry letter to someone who has upset or annoyed you. Remember this letter is for your eyes only and is not meant to be sent. The idea is it creates a safe space to express your feelings without consequences. Feel free to be as candid as necessary. An angry letter is sometimes used as an anger management technique
Fast journal ideas when pushed for time
If you’re pressed for time but keen to maintain a regular journaling routine, consider these short journal entry ideas:
Lists - Make lists instead of writing whole sentences. This is a great way of getting thoughts down quickly.
Spider diagrams - Spider diagrams allow us to swiftly jot down ideas and visually explore their connections.
Set a timer - Allocate a short time window, perhaps five or ten minutes, to journal. Set a timer to maintain focus so you don’t have to keep checking the clock. This approach ensures you stay immersed in the reflective mindset, without the risk of running over when your journal time is limited.
Creating images
In the realm of journaling, there may be times when words might fall short of describing the depths of your sentiment. Should you find yourself grappling with this, you might want to use a more visual method or expression. Whether it’s through drawing, photography, doodling or creating a collage, these visual methods can serve as powerful tools for self-expression.
It’s important to recognise that artistic talent is not a prerequisite for this method. You don’t have to be an artist to benefit, as the primary goal is to tap into the realm of self-expression, self-discovery, and the release of complex emotions.
Use journal prompts
Journaling prompts can be useful catalysts when you’re seeking inspiration for your writing. You might want to consider exploring some of the following prompts:
Your day - Reflect on the events and emotions that shaped your day.
Something in the media you reacted to - Explore your thoughts and reactions to a piece of media that caught your attention. This could be something from the news, an article or a social media post.
Something from your past - Write about a memory from the past. Explore the significance it holds and the lessons you’ve learned.
Your hopes and dreams - Envisage the future by logging your ambitions, aspirations and dreams to fuel your motivation. Then consider what steps you might be able to take to reach these.
Your worries - Confront and document any concerns or worries you’re having. Reflect on whether there’s anything that has helped ease your worries in the past, and if there’s anything you can do at this time to ease your fears.
Your achievements - Celebrate your achievements, big or small.
Your values - Articulate your values and how they shape your decisions and actions.
Things you’re grateful for - Foster a sense of gratitude by regularly recording anything you feel thankful for.
Your happiest and saddest times - Explore the peaks and troughs of your emotional landscape by recounting your saddest and happiest moments. Reflect on how they’ve shaped who you are and any lessons learned.
A difficulty you encountered and how you overcame it - Write about a personal challenge and reflect on the strategies and reliance that helped you to get through it.
Your strengths and things you want to develop - Acknowledge your strengths and areas for growth to set the stage for personal development.
Journaling resources
There’s a wealth of journal resources available if you’re seeking inspiration or hit a block:
Internet searches for journal prompts and ideas - Conduct online searches to discover journal prompts and ideas. This can provide a diverse range of topics to spark your journal writing.
Books on journaling - There are a variety of different types of books on journaling. Some books are mainly instructional, some offer both prompts and instructions, and others pose reflective questions and leave blank spaces for your answers. I’ve written reviews on some of the books I’ve found useful.
Karuna Cards - Explore the potential of Karuna cards as a resource for journaling inspiration. They are designed for people experiencing grief or going through difficult life transitions.
Mood Cards - These cards are great for prompting emotional exploration.
Blog on using images as journal prompts - Check out my blog which explores using images for inspiring journal entries. It discusses the power of using images for reflection, photos for ideas, and guidance on different ways to approach it.
Counselling and Journaling
Should you encounter challenging emotions or thoughts while journaling, seeking Counselling can provide a supportive space for working through these complexities.
If you’re presently engaged in therapy, journaling can complement your therapeutic journey between sessions by:
Reflecting and processing - using your journal to explore and process the content of your therapy sessions. Documenting your thoughts and emotions has the potential to enhance the impact of your counselling journey;
Selfcare - Journaling can be integrated as part of your self-care routine. Journaling is often considered to be an act of self-compassion, personal development and emotional release;
Continuing the therapeutic work - Journaling can be a useful tool for expanding your therapeutic work beyond your counselling sessions. This ongoing practice may deepen the work and facilitate personal growth.
Final words
Journaling can be a powerful method for personal growth and well-being. The potential benefits of journal writing are numerous. It may offer you emotional release, personal growth, clearer decision making and self-recognition. Drawing on my own journey, I've discovered the immense value of journaling as a trusted confident and guide.
Whether you're a beginner or a seasonal journaler, I hope this blog has offered you inspiration and ideas to work with.
Starting a reflective journal is a personal endeavour. You may prefer to journal using pen and paper or a digital device. There are some journal ideas and prompts that you will feel drawn to and others less so. Experiment with different techniques, such as writing from different perspectives to creating visual expressions. Find what methods resonate most with you.
Remember there are no formal writing rules for you to follow. Let your thoughts flow freely. Ensure your journal remains secure, so you can express yourself without the need to filter what you say.
If you need inspiration or feel stuck use prompts to spark inspiration. Try reflecting on your day, memories, hopes, fears, achievements and more. There is also a wealth of resources available on websites, in books and specialist cards designed for personal reflective work.
If difficulties arise from journaling, counselling can provide a space for further exploration. If you're currently in therapy, journaling may complement this by offering a space where you can continue your therapeutic work between sessions.
Thank you for joining me on this exploration of journaling for well-being. I hope it proves as beneficial to you as it has been for many others, including myself.
Online and in-person therapy sessions
I offer counselling sessions both online (via MS Teams) and in-person from Durham. Should you have any enquiries about the service I provide, or want to book an initial session, please don’t hesitate to reach out.
