What can a daily journaling practice do for you?
Unbelievably, a new year is upon us. It seems as though 2022 just got underway and here we are welcoming another new year. A new year signals a new beginning and often spurs us to make changes and, of course, resolutions. For so many of us, those resolutions have to do with what we eat or how and how often we move our bodies. You know I am fully in favor of focusing on your health and wellness, eating foods that fuel your body and making time for movement.
Today I want to talk about another way you can bring health and wellness into your life. My daily journaling habit has so positively impacted my life that I want to encourage you to try it in the new year.
Daily journaling doesn’t require any special equipment - simply a journaling notebook and pen or pencil - and it doesn’t take much time at all. I usually spend 10-15 minutes each morning writing. The impact those few minutes have on my day is incredible.
What is journaling?
Journaling is personal. Journaling can be healing. Journaling is for you. When you journal, you are recording your own thoughts and experiences. In other words, there’s no wrong way to do it. How freeing is that?
Some people like to have prompts to help them get started while others prefer a blank page and the freedom to write whatever is on their mind or in their heart. Again, there is no wrong way to do this. If you’re new to journaling, experiment a little and find the style that feels right for you.
Some journals like the 5 Minute Journal by Intelligent Change, include one page per day with fill-in-the blank style prompts that you can quickly complete making it a manageable daily habit.. In contrast, Morning Pages, an exercise from The Artist’s Way by Julia Cameron, promotes a freer way of journaling. You simply write down the first things that come to your mind without allowing yourself to analyze or filter what you write.
What are the benefits of journaling?
In 2018, the National Institute of Health shared findings that showed journaling reduced feelings of anxiety and improved mental well-being in those struggling with anxiety. Journaling helps identify negative thoughts and provides a space to practice positive self-talk. It can be an effective problem-solving tool. As a way to relieve stress, journaling can benefit your overall health and wellness.
We’ve all had those times when our minds are simply too busy, too filled with worries or lists of things that need to be done, to allow us to relax and recharge. Journaling can be incredibly helpful as it provides a way to process these thoughts and explore these emotions.
Health benefits of journaling include:
Lowering stress levels - you know how damaging stress can be to your physical and mental health.
Improving immune function - expressive writing has been shown to decrease risk of illness and boost immunity.
Maintaining memory - journaling not only acts as a memory booster, it also increases working memory capacity. This in turn may improve cognitive processing, which is so important as we age.
Strengthening emotional functions - journaling offers both short and long-term benefits to emotional health, allowing you to process and regulate emotions as well as build confidence over time.
Boosting your mood - don’t underestimate the importance of this benefit. Starting your day with journaling each day can improve your mood and give you an overall sense of positive well-being.
One of the most important benefits of journaling is that it’s yours. Your journal practice belongs to you. You have the freedom to make it whatever you need it to be.
Are you ready to start your own daily journaling practice?
If you’re ready to make a daily journaling habit one of your healthy habits for the new year, these tips from Morning Pages can help you get started. Remember, Morning Pages is a free-flowing way of journaling, writing whatever comes into your mind without filtering or editing your thoughts in any way.
Create a sacred space.
Find or create a space in your home where you can write each morning. The space should be comfortable and someplace you won’t be interrupted. Plan to keep your journal and a favorite pen or pencil in that space so they’re available to you.
Wake up every morning and write.
Journaling is the first thing you’ll do each morning. You may not even be fully awake. It’s this act of writing first that will help you access thoughts and feelings you may not even be conscious of.
Use the stream of consciousness technique.
This is so important. Simply write whatever comes to mind. This journal is for your eyes only, so let go of any feelings of self-consciousness. Don’t edit or filter your thoughts, write as quickly or as slowly as the words come to you.
Challenge yourself to write three pages.
Although they do not follow set rules, Morning Pages tend to be three pages of writing each day. You may feel you have nothing to write about, but once you get started, you’ll find thoughts and feelings coming into your mind and heart, ready to be expressed. It may take time so it’s important to be patient and gentle with yourself.
If you find yourself truly stuck on what to write when you start journaling, simply make a list of things for which you are grateful. This is a wonderful way to start your day on a positive note.
Of course, you can also journal at other times during your day. Many people find journaling right before bed to be a valuable practice. Making this part of a bedtime meditation and relaxation practice helps you unwind and release any stress from the day. Again, the most important thing is to make your journaling practice just that - yours.
My daily journaling habit is an important part of my holistic lifestyle. Taking that time each day to spend alone with my thoughts feeds me body, mind, and soul. It’s as important to my overall health and wellness as practicing yoga regularly and eating nutrient-rich foods. I hope you’ll consider adding this healthy habit to your routine for 2023. You’ll be glad you did.