Keep a Journal
Many of history’s most influential people kept a journal: Ann Frank, Benjamin Franklin, Abraham Lincoln, Seneca, Marcus Arelius, C.S. Lewis, Hemingway, Leonardo de Vinci, Darwin, Thomas Edison, Marie Curie, Sylvia Plath, Martin Luther King Jr., Albert Einstein … and more.
They kept journals largely for their own benefit. It helped them form a habit of reflection and refinement. By jotting down their hopes, dreams, fears, behaviors, ideas, and doodles, they found a way to untangle their thoughts and feelings and use them rather than be controlled by them.
The question is, if the great thinkers and doers of history found this to be a helpful tool, why aren’t you doing the same?
Here are some common objections that I hear from clients:
I don’t have time: This is a common excuse, but a bad one. Everyone has enough time in the day to pick up a journaling practice. Start small, even with five minutes. If you keep telling yourself the story, “I don’t have time,” what you mean is, “I don’t want to use my time for journaling.” And if that’s the case, no worries; your time is yours. Just be clear about it.
I don’t know how: This is also a common excuse, and a slightly better one, but still not great. It would take you all of 30 seconds to Google “How to start journaling” and be flooded with journaling tips, tricks, and video tutorials. If you keep telling yourself the story, “I don’t know how,” what you mean is, “I don’t want to put the effort into figuring it out.” If that is the case, no worries; your effort is yours. Just be clear about it.
I can’t stick with it: This excuse is one I personally relate to, yet it is also an underwhelming reason for not journaling. There are certainly practical tips for creating a solid journaling habit. But it’s not some feat of superhuman strength we’re talking about. If you have the ability to put on your underwear each day, then you have the ability to form other helpful habits, including journaling. If you keep telling yourself the story, “I can’t stick with it,” what you mean is, “It’s not a priority for me.” Again, if that’s the case, no worries; just be clear that your hang-up is not about your ability but your priorities.
I encourage you to practice some kind of consistent self-reflection. It will help foster more groundedness and peace of mind. The greats of history used journaling to navigate the trials of life and make sense of their part in the bigger story. If you’re not a journaler, this is my pitch to you that it’s worth a try. Journaling certainly isn’t a cure-all, but it is a good tool. So, to get you started, here are 3 journaling tips:
The Braindump: The braindump is pretty much what it sounds like. Set a timer for 3-5 minutes and vent all of your thoughts, feelings, and perceptions onto the page. Don’t try to make them nice and tidy. The goal is to get things out of your head and onto the page. You can stop when your timer goes off or whenever you feel like you’ve dumped everything you can think of. Once you’ve dumped everything you can think of onto the page, stop and notice how your mind and body feel at that moment. Then, review your page and reflect on what, if anything, actually needs your attention.
Feelings & Gratitude: Another easy way to get started with a simple journaling practice is to list your feelings and gratitude. Start with naming any emotions you have noticed that day. Use a feelings chart or a feelings wheel to help you if needed. Then, spend equal time listing things you are thankful for. Try to go beyond the perfunctory “family, friends, and health” gratitude, although these are truly things to appreciate. Dig deeper and see what you can be grateful for that you might otherwise overlook.
Personify a part of yourself: With this practice, you are essentially writing from the perspective of a specific part of yourself. Perhaps you have a part of you that feels angry, sad, entitled, fearful, or embarrassed. Take a minimum of 3-5 minutes to write from that part’s perspective. What does it think? What does it feel? What does it want? A good rule of thumb is that if you are experiencing intense or extreme thoughts, feelings, or behaviors, then that is evidence that a protective or hurting part of you is trying to be the captain of your ship, so to speak. Journaling from a specific part’s perspective can help us recenter and get a different perspective. It can also help you become the captain of your ship again.
Here’s to becoming consistent journalers.
Tom Page, LCPC
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