"No time to journal!?"
3 ways to journal beyond free writing when you're overwhelmed and exhausted.
Hello Journalers and the Journal-Curious!
Journaling has been life-changing for me. One of the reasons I started writing Journal Your Path’s newsletter and creating community here was/is to make journaling and expressive writing more accessible for more people, even those who don’t consider themselves “writers.”
I recently had an energizing and inspiring discussion with other Substack writers about journaling. It made me smile to hear from other writers I respect, and am getting to know, that journaling matters to them.
Whether you’re completely new to journaling, a lifelong journaler or anything in between, you’re welcome here.
AND.
Life can be A LOT at times, as can the state of the world. With this in mind, I’m bringing you three ways to enter the pages (or document) of your journal. Let’s give you space and time in the midst of overwhelm, stress, joy, whatever you’re experiencing, to write it out.
BEFORE you start:
There are no “rules” to journaling. YOU get to decide how you want to journal, when you want to, and how often, knowing this could ebb, flow and change based on your needs. A few suggestions:
Don’t worry about grammar, punctuation and spelling. No one is grading this.
Starting with a few deep cleansing breaths may help you settle in and focus. Try making your exhale longer than your inhale to signal to your nervous system that it’s okay to relax in this moment.
Be open and curious. Set aside harsh self-judgment and censorship.
Trust your intuition. If something feels too scary to write about right now, even naming that is a first step.
Timed writes are a helpful and containing way to fit in journaling. Set a timer for 5-10 minutes if you have time constraints and still want to center journaling for self-care, healing, creativity, growth and more! If you DO have time to write for longer than 5-10 minutes, and want to, go for it.
Three ways to journal
Begin with a prompt, such as “My body wants to say…”
“I feel most alive when…”
“In this moment, I need to say (or explore)…”
(Look for more prompts in past Journal Your Path’s posts and Notes)
Write a list. Topics can focus on anything from
10 Things that Bring You Joy
10 Things You’re Stressed About - perhaps follow-up with a list on
10 Activities/Things that Help When You’re Stressed Out.
5 Meaningful Moments I Want to Remember
Lists can be anywhere from 3-5 to 100. Topics are limitless.
3. Write about one moment from the day. To take a cue from Positive Psychology’s savoring, lean into a joyful moment, slow it down and use all those senses (or as many as you’d like) as you describe it. While savoring might bring up an image of enjoying a decadent piece of dark chocolate (or maybe that’s just me), you can hone in on anything from the day or week with your words.
After your write:
Read over what you wrote and write a reflection, beginning with any of the following-
As I read this, I’m aware of…
As I read this, I’m curious about…
As I read this, I feel…am surprised by…my questions are…
I’ve wanted to create more discussion here on why we journal (or want to) and why it matters.
When do you usually journal? Have you found a rhythm that works for you or do you change it up?
Maybe you’re still experimenting or have recently changed when or how based on what’s going on in your life. It’s all welcome. Let’s share together, connect and learn from one another in the comments below.
To your journaling,
Jennifer
Upcoming Events at Journal Your Path and Beyond
Live, Virtual March Community Journaling Circle - March 25th, 12:30-1:40 pm ET. Register here.
INKspirations: Rising Stars Journaling Gathering! “INKspiration: Rising Stars is a curated Zoom-based learning experience featuring emerging and next-generation teachers, therapists, coaches and writers who are bringing fresh voice, depth and innovation to the field of journal writing.”
-From INKspirations website
I’m thrilled and honored to be a part of INKspirations as a facilitator this year. Held over 4 Saturdays across the year, the first one is this Saturday, March 14th! For more info and to register for INKspirations: Rising Stars, click here.
Stay tuned for an upcoming Substack Live with Kay Adams, creator of INKspirations and a Journal Therapy Pioneer.
You've had such a big impact on my journaling practice Jennifer. I went from random, sporadic journaling to journaling every day. As usual, your prompts in this post started me thinking and writing.
Thank you so much for sharing your journaling journey with you. I’ve been thinking or trying to journal but you made it easy for me.