Put simply, journaling is the act of writing down your thoughts and feelings in effort to make sense of them and understand them more clearly.
What are the benefits of journaling?
If you’re someone who journals regularly or has even just given it a try a couple of times, I’m sure you’ll agree that just getting what is going on in your head, down onto paper, feels really good.
There is ongoing research into journaling and it’s associated benefits, so far it is thought to help with;
- Managing anxiety
- Reducing stress
- Coping with depression
Writing out your thoughts and feelings is thought to help you prioritise any problems that you’re facing, begin to recognise and manage any potential triggers and provide an opportunity for positive self talk and reframing.
How do I start journaling?
In short, there is no right or wrong way to journal. The right way is the way that works for you. If you’re new to journaling, you may want to begin by trying a few different approaches to see what you get the most out of.
I would recommend designating 5 minutes per week to it in the beginning. Decide on when this is going to be, put it on your to do list for that day and leave your notebook and pen out as a helpful reminder. How and what you write about may differ based on what mood you’re in, for example, if you having something on your mind, you may want to just let your pen run wild with what is going on inside your head. If however, there is nothing specific that springs to mind or, you have a certain area, i.e. body image, that you’d like to be focussing on, you may want to use a couple of specific prompts to help you.
The point is, start small, make it easy and build over time if you’d like to. Experiment with different times of day, e.g. mornings are often great to set you up for the day ahead, whereas evenings are useful for more reflective style practices.
Journal Prompts for Gratitude:
- What am I looking forward to today/this week?
- What am I grateful to have today, that I didn’t have a year ago?
- What do I like about my daily routine?
- Who am I grateful for and why?
- What have I accomplished today/this week?
Journal Prompts for Productivity:
- What makes me feel most productive?
- What makes me feel most motivated?
- What am I going to accomplish today/this week?
- What are 3 important tasks that I need to do today/this week?
- How do I feel when I am my most productive?
Journal Prompts for Body Image:
- When do I feel best about my body?
- How does my body support me in doing what I love?
- How can I show my body love today?
- How can I nourish my body today?
- How would a friend describe my personality, strengths, skills and qualities as a friend?
Journal Prompts for Healthful Food Choices
- What foods make my body feel it’s best?
- How can I make a food choice in line with my goals?
- What food choices make me feel proud?
- How can I make a 1% improvement from yesterday?
- Will this choice move me closer to or further from my goal?
