POV: You Remember You Have Free Will and Can Journal However You Want!
One of my most recommended exercises for clients is journaling. While many people believe that journaling should be done in a specific way, there are actually NO RULES! You can get super creative with it. I love mixing up different styles myself and encourage everyone I work with to do the same.
Your journal doesn’t have to look the same every time. Our feelings and thoughts change day to day, so why force them into one template? Switching things up can actually help us explore different aspects of ourselves. Here are some different styles I recommend:
Daily reflection: what most people think of when they think of journaling. Thinking back and documenting what happened in your day or portions of it, what you were thinking, and how you were feeling before, during, and after. Helps with practicing naming feelings, exploring thoughts and emotions on a deeper level than the situation allowed at the time, and serves as a good memory helper if you struggle with memory or brain fog.
Brain Dump: writing or typing out your thoughts as a constant stream of consciousness. Sometimes, you’ll start with one topic and end on something completely different. Other times, you may start with a to-do list and end on how the stress of that list is impacting you. There is no set beginning and end point to this style and if you are struggling to get started you can just start with writing simple sentences of facts.
Example: “My name is Jane. It rained today. I am worried about the flooding. I need to buy a new umbrella. Do the kids need anything at the store? I don’t know when I will find time. I am so overwhelmed right now…” and it evolves from there!
Pick a theme: When we know how we are feeling but aren’t sure why, we can use that emotion as a theme and just start writing. Momentum is built by just starting and having a broad strokes subject in mind.
Example: Frustrated “I get frustrated when I get stuck at the train tracks. I was frustrated that the empty milk jug got left in the fridge. I feel like an elephant is on my chest when I am frustrated. I don’t know how to get out of this feeling...”
Write a letter: If you are dreading a talk or struggling with how you want to say something to someone, write them a letter you will never send. A letter can be more helpful than imagining a conversation because there is no back and forth. Plus, you can write as many drafts as you want or need to filter from an emotional reaction to an authentic response and refine word choice.
Don't worry about sticking to one method! If your usual notebook feels restrictive, grab any nearby paper. Or go digital! Use your phone, tablet, or laptop to type or write out some of your entries- you can even add photos or graphics this way! Maybe writing doesn’t feel like a good fit for you at all sometimes, so draw, doodle, paint, or collage an entry.
Does anyone else have a cute notebook and/or pen collection? This is a great way to use some of those items instead of saving them on a shelf or a good chance to treat yourself to something pretty or fun if you’re normally super practical.
Life is hard enough without creating invisible rules for anything but especially things that can bring us peace and joy! Enjoy the process and explore what feels good for you.