Journal writing- where to begin- a short course for beginning your journey into the art of keeping a journal.

"I don't have time to write journal entries."

"I don't know where to start."

"Why do I need a journal?"

"How do I start ?"

"I can't write."

"I'm not a writer."

Can you relate to any of these phrases? If so then you have come to the right place. Journal writing is not only therapeutic, it also becomes a necessity in life. Once you begin to add it to your daily routine, it can be life changing. No, there will not be a thunder bolt and a flash of light and suddenly life is perfect. However it will help you to explore your thoughts and dissect ideas in a way that enables you to make dreams become goals and goals become your reality.

How do I start my journal practice?

It's not rocket science, you simply write. What do you write? If you don't write regularly or this is a new experience for you, you can begin by following these steps.

Take a few moments to be quiet and still your life. This is where you take time for you and journaling is an incredible way to get more of your time for you.

Think about what is going on in your day to day life.

who have you spoke to today?

who irritated you today?

who made you smile?

Did something exciting happen today?

How did you feel?

Do you wish you felt differently?

Write it all down. Remember this is your personal space. No one can judge you because no one needs to see this unless you choose to share it with them.

If you are struggling with how to begin that first sentence, write the first phrase that come to mind, such as, " hello Monday, today I feel ...", " today I met ...... we discussed ....." one sentence will lead to another and before you know it you will have completed your first journal entry.

A journal entry can be a few short sentences or a number of pages, there are no rules. You make your own rules, don't feel pressured by stunning instagram posts or pinterest pins, be you, you are unique and this is a personal expression.

Once you begin to write you will be amazed at how much you have to share, if you loose your train of thought - no problem - read over what you have previously written and it will inspire you to continue with the next phrase.

You may like to experiment with setting a timer for your journaling, that way you can set a limit of how much or how little you wish to write in any given day. It's a good idea to re-read each post once you are finished, take note of any points that you have written about that perhaps you might like to work on or explore further. You might notice that when you began writing you were ranting about your day but by the end you feel more relaxed and freed from your anger or negative energy, it might be worth documenting that, so that you can see how good an effect your journaling practice is having over your mental health.

Helpful Tips For Beginning Your Journal practice

JOURNAL SAFETY

Whether you opt for digital or analogue, your journal is your personal space and it is good practice to store it securely if you do not want others to pry into your thoughts and ideas. Store your journal safely, somewhere that it will not attract the attention of others. If using digital, make sure it is password protected and any other form of encryption possible to avoid unnecessary leakage of your personal jottings. Look for creative ways to keep this book private if you do not wish for others to read your work.

PEACE AND QUIET

Journaling requires focus. It requires thought. Very often it requires a relaxed atmosphere. Do not try to hurry with this. Scented candles, soft music maybe even a soothing tea are all good ideas to help you relax into a space where you are settled and ready to let thoughts and ideas flow from your mind to your pen and ultimately to your journal. Remember this is your time, enjoy the moment.

DATE- TIME- MOOD

Each entry should begin with the time and date. This is important. The date is necessary so that you can look back and remember exactly how you were feeling or what happened on that particular day. The time of the entry is also a really good idea, it will help you to notice if morning or evening writing is better for you. Perhaps evening writing is shorter because you are tired yet mornings are better because there are less interruptions- you decide. Again , remember, there are no rules. I sometimes like to document the mood I am in before writing, looking back it gives me insight as to whether I am ranting or simply recounting a beautiful moment in my life.

KEEP OR DELETE

This is entirely a personal choice. Do you want to re-read your writing at a later time to reflect on your progress in life, or is the past best left in the past? personally over the years, I have done a little of both. Looking back through old journals can be up lifting but in some cases it can lead to depression. I have reflected on some old journals and felt so proud of how far I have come yet others have left me deflated and upset with myself because I am re- doing the same mistakes or I haven't fulfilled certain goals which can lead to me feeling deflated. Choose the best route for you.

NO EDITING

Journal writing is that one piece of text that does not require editing, no spell checker required. It can be as messy or as beautiful as you wish to make it. Just as in life, a journal is not supposed to be perfect. It is a record of a particular moment in your life. No comparing to anyone else required. No judgement. No one to check up on you, a place where you get to be honest with yourself.

HONESTY

Be honest with yourself. Journaling is not novel writing. This is not a fabrication of a story. It is a documentation of a moment in your life. Allow yourself to be open and truthful. Give yourself permission to acknowledge hardship and pleasure. Allow forgiveness and acknowledge your true feelings. If any particular event is too harsh to think about then let it be , you don't have to give time to anything that you don't feel comfortable with writing about. I have gone through phases in my journaling journey where I will only write about positive experiences because I don't want to relive difficult moments again. Do what works for you.

WRITE AUTHENTICALLY

There is only one rules in journaling. The rule is - there are no rules. Do what works for you. Be yourself. Write freely. Express yourself. Vent. Explore. Give yourself permission to enjoy the process and fall in love with the experience of losing yourself in your writing, after all journaling is the unique story of you, who you are, who you want to become, ideas, challenges and experiences in life.

WRITING TECHNIQUES TO INSPIRE YOU TO WRITE

Journal prompts are a great way to get your writing flowing. Sometimes it can be difficult to know how or what to write to begin each entry. Why not try some sentence stem prompts as an aid for those moments, for example:-

• Today I ....

• I feel ....

• The sun is shining, I am ......

• If I could .....

• I'm so excited because.....

• If I was.... I would .....

Complete the entry explaining how you are feeling about what you have just written and that completes your entry for the day.

WRITING SPRINTS

This method is not my favourite and I certainly do not recommend it, however for some it might work. Journal writing for me is a calming space to relax and take time to set intentions for the day ahead or reflect on the events of the current day if I am journaling in the evening.

Writing sprints are more suitable for people who don't have time to spare, yet still want to fit journaling into their day.

To begin a sprint you need a timer, should that be your phone or a clock, set the timer for five minutes and begin writing- its that simple. Write the first thing that comes to mind and continue until the timer ends. This sounds too stressful for me I like to write when I am not under pressure but perhaps this might work for you if you like to work under pressure.

LISTS

For those of us who do not want to document or write beautiful dialogue about life or simply don't know how to begin an entry, list writing and tracking events can be another fun way to explore keeping a journal.

This can be a fun way to take stock of where you are in life. Listing areas in your life when you feel you want to grow or explore new paths can be very up lifting.

PLANNED ENTRIES

For those of us who need structure and planning to focus our writing- planned entries can be helpful- for example:

Date :

Time:

My intention today is :

My goal today is:

Ifeel ... about this:

I am scared because :

I am excited to :

I feel satisfied because:

MIND MAPPING

If long hand writing is not your cup of tea. Mind mapping can be the perfect alternative for your journaling experience.

You can follow up with a brief description of what you have outlined in your map for reflection or what you want to work on in the future.

CAPTURE

Journaling is about capturing moments in time. Almost like a photograph. A shot of a moment that meant something to you, good or bad. This is a place where you get to describe this moment from your perspective. There could be a hundred people in the room but your experience of the same moment will be unique. Take this time to be present and explore your moment honestly, so that when you look back it will give you goosebumps re-living your special moment . Don't forget the important facts .

• who was there?

• how did the venue look?

• how did you feel?

• what did you smell?

• What was the season?

• what caught your eye?

• Who said what ?

• How did that make you feel?

Be as descriptive as you possibly can. Imagine someone reading this back to you with your eyes closed. Can you imagine this moment clearly? Can you feel all that you did when you lived in that moment?

DEAR JANE....

Another immersive way to journal is to imagine you are writing a letter to yourself or a friend, explaining a particular experience. What would you want to tell your best friend if there were no texts or face time possibilities? It's like a step back in time, to a period where we loved to receive a hand written letter. Try it , you might be inspired to actually write to a friend.

PERSONAL PORTRAITS

When we are inspired by personal growth, it is helpful to know who we are now and who we would like to be. Personal portraits can be a great way to explore this through our journal. a descriptive documentation of how we see ourselves now and how we would like to see ourselves in the future can be a great idea for journaling.

PERSPECTIVE WRITING

So often in life no matter how successful or when we consider ourselves to be on this journey it is very easy to become stuck. An impasse in life where the road ahead is daunting yet the way we came is just as confusing. Seeing things from a different perspective can make all the difference. In times like these it is good to write from a different perspective.

for example- how would I explain this situation to my younger self or how will my older self view this in 10 years from now? Sometimes a simple act of writing from different perspectives can be the push we need to take the next step in life. Remember we do not need to see the destination today, only the next step ahead.

PROBLEM SOLVING

Journal writing is the best place to explain resolution to topics that we struggle with daily. They don't have to be ground breaking dillema's. Something simple, an overwhelming question, can be resolved when we have the conversation with ourselves on paper.

For example:

• What do I want?

• This time next year I want?

• Why can I not ...?

• Which colour should I choose?

• Does anyone actually listen to me ?

You will be surprised at the answers that begin to flow when you have a conversation with yourself on paper.

If you are still unsure of what to write, or how. I have included a few prompts to encourage you to find the time for yourself and space to fall in love with your journal.

xx Lei

1. What am I looking forward to this week?

2. Who am I grateful for in my life and why?

3. what can I see right now that makes me smile

4. Who do I admire and why?

5. Describe my life 5 years from now

6. What would I do if I knew I wouldnt fail ?