Journaling 101. How to Write that Crap Down.

If you’re interested in journaling but don't, but know where to start, you've come to the right place. There are different types of journaling + it’s something that I recommend you do every day or at least on a consistent basis. I found that there are three types of journaling. Data dump journaling, gratitude journaling, and connection journaling.

Data dump journaling is exactly what it sounds like. Dump that data! It's great for getting out those spinning thoughts. It’s not intended to re-read or revisit. It’s only intended to clear space for new information. No formality. You can do it with pen + paper, on your phone (Day One is a good Journaling App) or on your computer. Whatever you prefer. I often hear from clients that they get immediate relief from data dump journaling.

Gratitude journaling is the best! It refocuses your emotional compass towards holding positive energy for things that are really important in your life. The things you cherish. I found in my practice that when clients regularly practice gratitude journaling, they report their energy + outlook shifts in a positive way. They report that it impacts their relationships positively + their overall feeling of well-being improves. This type of journaling is as easy as writing down 3-5 things you have gratitude for, every day. It doesn’t matter if you do this in the evening, then it sets you up for an emotionally positive sleep. Or if you do this in the morning, then you set your compass in the right direction for an emotionally positive day. What matters is that you do it consistently. It also doesn’t matter if you repeat the same things again and again – although I would suggest that you look for different things on a daily basis. The big things you hold Gratitude for are always easy to identify. Look for the medium and small things. If you can put down a few reasons why they're important to you, that’s a bonus.

Connection journaling is a journaling meditation practice. It’s about connecting to positive energy, a higher vibration. As you journal, this often starts with a few benign sentences about the moment or the day or how you feel - you’ll start getting into "flow". Once you’re in flow, no judgment, just information coming out of you. You’ll connect to a higher version of yourself. Maybe your intuitive self. It allows for insights to flow + "Ah-Ha's" to come regularly.

For me, connection journaling has created the most profound shifts + greatest insights. It's been life and relationship changing.

Don’t think you have time for journaling? Recently I discovered the Five Minute Journal. It gives you five short prompts daily. It’s fast. I have clients that use it with their spouses and have purchased them for their teens. You can find the 5 Minute Journal at www.journalhabit.com. Look in the Shop.

Happy journaling.