How to Make Journaling a Habit
Journaling is all the rage these days, isn't it? Some of the most successful creatives talk about how the practice of journaling has been a major game changer in terms of their success and fulfillment.
But have you ever sat down to journal, and all of a sudden your mind goes blank?
Maybe you feel like you don't have anything “good” to write. Or maybe you feel like you're wasting your time, and you have too much going on for that.
I've been there. I still have those thoughts occasionally, and I've been journaling for years.
Yet, I can't deny the transformation that journaling provides. It's wild to look back on some of my old journals to see that what I wrote - the dreams and goals and desires - is now my reality. There are so many answered prayers in my old journals that it blows my mind and gives me faith for what's to come.
Julia Cameron, author of the Artist's Way and creator of what's known as Morning Pages (3 pages of stream of consciousness writing done first thing in the morning), says, "We should write because writing brings clarity and passion to the act of living.”
Journaling is a powerful exercise, which is why it is the first step in my signature JAVA Method that my clients and I do each morning. It allows you to get all of your thoughts - conscious and subconscious - out on paper, so you can have clarity with who you authentically are, what you genuinely desire in your life, and how you can take action today.
Physically writing out our thoughts and feelings has a strong impact on our brains. Studies show that when we physically write something down, we have a 40% higher chance of actually remembering it.
Physically write things down engages your Reticular Activating System, pushing your vision and goals to the forefront of your brain. The RAS is like a filter that helps your brain decide on the most important things you need to focus on throughout the day.
By activating the RAS through visualization and physically journaling, you'll have a much easier time staying focused on your new beliefs and the action steps you need to take to reach your goals.
So how do you get over the resistance?
1. Let go of perfection
Some of you are not going to like this, but there is NO “right” way to journal. Your journal is supposed to be an absolute mess. It will ideally contain the best, weirdest, worst, and boldest parts of you. Write when you're a little tired and under the notion that no one will ever read this. This helps you get past your inner critic.
Sometimes, on days when I'm really not feeling it, I'll start with “I don't want to journal this feels stupid and like a waste of time…” and I'll keep going until other, more interesting (or if we're honest, weird or raw) thoughts spill onto the pages.
2. Set a timer
When you're starting out and want to get into building the habit, give yourself a specific amount of time (10-20 minutes) and commit to writing anything and everything that pops into your mind during that time. Once the timer goes off, stop. This can help you create consistency without feeling like it's an overwhelming task.
Over time, you may just find yourself getting into flow and losing track of time all together.
3. Use journal prompts
I remember loving to draw as a kid. When I was first learning, I'd put a blank piece of paper over what I wanted to learn how to draw and trace it first. Journal prompts can provide similar help. Having a prompt to get you started can help you tap into your subconscious. Which is one reason why I include prompts in these emails!
If you want some extra help beyond the prompts in our weekly emails, I created a free 21-Day Higher Self Guided Journal for you to use to help you step into your authentic self and bring your goals to life.