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Updated: Jul 5, 2023

Journaling is a very effective way of processing. When you begin writing, you are translating what you receive/think/feel into physical form. This creates an anchoring and offers additional insight and possibility for noticing what is seeking to emerge.

How to Journal

Reasons to keep a journal:

  • can reduce stress

  • improve mood

  • help boost immune system

  • learn more about yourself

  • make you a better leader

  • help you organize your thoughts

  • creativity and freedom

  • opportunity to write about anything and everything

  • help fill a specific need

  • journaling for mental health: increase confidence and self-awareness, reduce symptoms of stress and anxiety

How to journal:

  • First ask yourself, “Why do I want to journal?”

  • What you hope to accomplish

  • Does it match your personality, interests, and fit your schedule?

  • “What do I hope to accomplish by keeping a journal?”

  • “How much time do I have to journal every day?”

  • "What do I want to write about in my journal?”

  • "What types of journals interest me?”

Feel free to get creative if that’s your style, add stickers, decorative tape, pictures, anything that speaks to you.

Types of journals:

  • Religious or prayer journaling: scripture study, prayers

  • Bullet journal: planner, journal, tracker, to-do list

  • Pregnancy journal

  • Art journals

Idea journals:

  • goals, achievements, ideas for future projects, observations, and anything to inspire and motivate

  • provide data, encouragement, starting point, motivation

  • remember and further develop ideas

  • evaluate lessons learned from work and experiences

  • improve observation skills

Dream journals: dream tracking and sleep health

Food journals: food and drink intake, mindful of what you’re consuming, help lose weight or live a healthier lifestyle

What to write:

What you did for the day, what scares you, goals for next five years, ultimate dreams, decisions need to make, what will do for day ahead, things I’m grateful for, proud of, tasks to completed/completed


  • consistency, write every day or as often as fits your schedule. but set aside time.

  • write for at least 5 mins a day

  • know what you want to write about

  • set reminders

  • eliminate distractions

  • carry it with you

  • keep entries short

  • use journaling prompts to help get started

  • have fun!

Write about anything you want. Don’t limit yourself to writing only, you can draw, doodle, scribble, rip pages, burn pages... whatever you need that day!

Change your mind if you don’t like a prompt. There's no right or wrong way.

Find a way to make it enjoyable.

You don’t have to finish what you start. If you're stuck for a way to finish the entry, leave it or complete it another day. Write that you ran out of ideas on how to finish and move on.

Keep a brain dump - write down anything and everything, no matter how silly or how you think you feel about it, and don't be ashamed or feel guilty for what comes up. Write down everything you want to write down. An Idea, typical entry, poem, doodles, email address, reminder, song lyrics. No expectations. Dumping all the contents of your mind onto paper. When you feel the pressure lessen, take a deep breath and know you’re done.

Capture abstract thoughts and make them physical. Work through thoughts one-by-one, rather than circling around in head. Write, identify what stresses you out, make definitive plans to tackle problem

Journaling can cause intense emotions (both positive and negative). It can feel difficult sometimes, but it gets easier with practice. Mistakes are normal. And missed time doesn’t mean you have to quit.

You can find some beautiful journals at the BBWellness shop

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