Get Started with Journalling

The beginning is often the hardest step. Here's our heartfelt guidance on how to get your journalling practice off the ground, help it become a regular ritual and what to do if you hit a bump in the road.

In such a busy and fast paced society it can be hard to prioritise self-care. Especially in a 'hustle culture' where success is often measured through material wealth or external factors. Journaling is such a valuable tool for a range of wellness practices, it can support mindfulness, gratitude, positivity or intention setting to name a few, but it takes consistency. Results from journalling are often built up from small steps over time and those that continually show up for themselves will reap what they sow.

So, how do we go about making it happen?

"I keep my promises to myself as a mark of self-respect"

1. Be Clear on Your Why:

Knowing why you are doing something makes it more likely to become routine. If this is grounded in research then it will be even more powerful.

Journalling is a versatile practice that can be adapted to support pretty much any area of your life but as an overview it can support:

• Mental health

• Emotional regulation

• Decision making

• Thought clarity

• Goal setting

• Physical health

• Executive function

• Organisation

See our previous blog post for more information!

"Journalling is like whispering to ones' self and listening at the same time" -Mina Murray

2. Invest in Stationary You Love:

There is something magic about picking up a new journal and pen, don't you agree? You should want to touch and feel your journal. Your pen should feel effortless to write with.

The purpose of your journalling practice and personal preferences will influence the materials you need.

• Guided journals can be a great option to support you (well we would think that wouldn't we!)

• Some people prefer a flat page to write on so need a really open spine, others like something compact to take out with them. Think about your specific circumstances and needs and shop around.

• Other people love stickers, different highlighters, colours etc. The options are endless!

3. Schedule it in:

Think about your normal routine. Where could journalling fit with the most ease? How frequently do you want to do it? For how long?

Lots of people will have it by their bed and journal in the morning/ evening (or both like our gratitude journal). We find that coming back to your morning intentions and reflecting is the most powerful practice.

Sometimes though, you have to get creative... I am a co-sleeping mama who has a very attached little one (take from that what you will!) so my journal is near the toilet up out of reach. Not glamorous and perhaps even questionable but it is the only place I MIGHT be alone for a few minutes. Motto, think outside the box!

Literally put it in your diary if you have to or stick a note on your fridge. Once you get into routine you may be able to remove these prompts but that will take time.

4. Set the Environment:

Not always possible (cough toilet cough) but creating a beautiful ritual and setting the environment for your journalling will give the practice more power and a nourishing feeling. Think lighting candles, having high frequency music on or a hot drink. Taking a big deep breath before you open your journal is a wonderful, simple practice too.

We suggest taking this further for more in-depth practices e.g. full moons, new year rituals etc. and really going all out. Perhaps movement before, alters, crystals, oils... the works.

" Journalling is mindfulness in motion"

5. Hold Yourself Accountable:

This ones a biggy! Telling someone that cares for you and asking them to check in on how you are doing is an amazing tool. This could be a friend, family member an online community or journalling buddy. Failing that a reminder on your phone in a few months to check in with yourself is a good second best.

Our journals have intermittent reflection practices to allow you to look back on your progress and connect back with your intentions.

Troubleshooting:

Moved away from your practice and want to return?

• Take a short break- know that this can be normal

• Go back to your why and the benefits

• Look at habit formation support again e.g. is the time not working? What can you change?

• Our journals have an action board at the start that can support with this

• Drop your expectations- some days you may only write a few words others it may be pages and pages

• Ensure you are writing ONLY for yourself and keep it in a secure place if needed- if you feel like others may see it then you are less authentic and real meaning it has less impact

• Try stream of consciousness techniques- free write before dropping into your regular practice to get intrusive thoughts out of the mind

• Create accountability- tell a friend or set a reminder on your phone