In the first year of the pandemic alone, the World Health Organization reported a 25 percent uptick in the \u201cglobal prevalence of anxiety and depression.\u201d The WHO cited a variety of reasons for the dramatic increase, such as people\u2019s inability to work, get support from loved ones, and engage with the members of their community. Stigmatism, grief, and quarantine requirements also contributed to the increase in the world\u2019s collective anxiety, depression, and suicidal ideation.<\/p>\n\n\n\n
While leading organizations like the Mayo Clinic offered advice like \u201cstay busy\u201d and \u201cfocus on positive thoughts\u201d to help people combat the mental health issues the pandemic exacerbated, some people took to journaling to alleviate their distress. If you\u2019re interested in reclaiming your mental well-being by following their lead, you might be eager to research \u201chow to start journaling\u201d online.<\/p>\n\n\n\n
Luckily, there\u2019s no need for you to do any research because the team at Let\u2019s Roam has found all the tips, tricks, and advice you need to start journal writing as early as today. Better yet, our in-depth research yielded valid recommendations you can implement right from the start of your journaling journey so that the exercise becomes a permanent part of your daily routine.<\/p>\n\n\n\n
Journaling is an engaging exercise in which people record their thoughts, feelings, goals, and experiences. As a practice, journaling has been around for thousands of years. Although journaling is nothing new, it\u2019s experiencing a surge in popularity thanks to well-known self-care bloggers and respected authors like Deepak Chopra and Julia Cameron. The latter author wrote \u201cThe Artist\u2019s Way,\u201d a book that\u2019s described by \u201cThe New York Times\u201d as a \u201cquasi-spiritual manual for \u2018creative recovery.\u2019\u201d<\/p>\n\n\n\n
One of the many reasons journaling has enjoyed such staying power is that the exercise has the proven ability to produce meaningful results. Knowing what some of those benefits are will inspire you to develop your own journaling practice so you can realize them in your own life.<\/p>\n\n\n\n
According to Kaiser Permanente, journaling can produce the following benefits:<\/p>\n\n\n\n
Kaiser Permanente\u2019s list of benefits is far from exhaustive, but those mentioned should be enough to motivate you to at least give journaling a try. If you\u2019re doubtful about the benefits of journaling, here are some key historical figures who devoted considerable time to the exercise because they recognized how beneficial it was:<\/p>\n\n\n\n
There is an overwhelming amount of evidence that proves journaling can yield significant health benefits. The practice can improve your physical health, mental well-being, and daily life. To manifest the benefits of journaling in your own life and make them last, the key is to journal regularly for the long haul.<\/p>\n\n\n\n
Let\u2019s get real for a moment. With the likes of Einstein and da Vinci keeping diaries and with journaling having the ability to be a life-changing exercise, can you really afford to not try your hand at the practice? What\u2019s the worst that can happen, you waste a few scraps of paper and some ink? Oooh.<\/p>\n\n\n\n
From the moment you prepare your first entry, you\u2019ll have embarked upon a journey of self-discovery that\u2019s only possible through journaling. The level of self-awareness you can achieve by making journaling a daily habit can improve just about every aspect of your life, including your relationships, mental health, and social network. Regular journaling truly is a transformative experience that can have lasting benefits that you\u2019ll wonder how you ever did without.<\/p>\n\n\n\n
To start your journey, you\u2019ll need to do a few things. For starters, you\u2019ll need to pick the type of medium you want to work with, the kind of journal you want to keep, and the style of journaling you\u2019ll adopt. Don\u2019t worry! None of today\u2019s choices will lock you into a permanent type of journaling. As time goes by, you may find that another medium, journal, or style may suit your purposes better, and there\u2019s nothing wrong with switching things up as your journey progresses.<\/p>\n\n\n\n
Before we start discussing the available mediums, it\u2019s important to point out that there\u2019s no wrong way to go about journaling. While journaling is normally done by putting pen to paper, that\u2019s far from the only way to engage in the exercise.<\/p>\n\n\n\n
If you don\u2019t want to use a typical bound diary to record your thoughts, emotions, and experiences, you may want to keep a journal online. People who are good at typing may find that keeping a digital diary allows them to express the things that are on their minds faster and more efficiently. They might also enjoy being able to add new journal entries from anywhere in the world without having to lug the equivalent of a book around with them.<\/p>\n\n\n\n
Do you have an artistic bent that allows you to express yourself? If so, you may want to keep a journal that\u2019s filled with your doodles, sketches, and pictures. Are you a self-talker or videographer? If you\u2019re the former, you may want to keep an audio diary while a video journal may suit you better if you fall into the latter category.<\/p>\n\n\n\n
Are you completely lost when it comes to the journaling mediums that are available to you? That\u2019s okay! You can start your journey by simply writing your thoughts down on scraps of paper or whatever material is nearby. Yes, cocktail napkins are perfectly acceptable as are bits of toilet paper and paper towels.<\/p>\n\n\n\n
Just make sure you have a place to store your loose notes in sequence so you can review what you wrote down the line. In general, it\u2019s advisable for people who are going through difficult times right now to review their entries after they prepare them or later on the same day. Individuals who are striving for improved mental health over the long term should look over their previous entries every three or four months.<\/p>\n\n\n\n
Again, there is no wrong way to journal. Whether you scribble notes, express yourself through doodles, or maintain a digital, audio, or video diary, you\u2019re doing things right as long as your chosen journaling medium feels right to you.<\/p>\n\n\n\n
Newbies and veterans of journaling have many types of journals to choose from. No matter which type you initially choose, you can always switch to another one in the future.<\/p>\n\n\n\n
Here are some of the journal types you may want to consider to get started with your journaling journey:<\/p>\n\n\n\n
Believe it or not, there are plenty of other kinds of journals out there. While some journals are goal-oriented and others are thematic, a lot of people find they\u2019re best served by a plain old notebook or hardcover diary. At least, a lot of beginners are content with those types of diaries until they see the direction their journaling will take them.<\/p>\n\n\n\n
Like you have your choice of journaling mediums and journal types, you have multiple styles of journaling to choose from. Although there are other styles available, we\u2019re going to focus on the following three:<\/p>\n\n\n\n
Freewriting is extremely easy as it merely requires you to write or express your thoughts as they pop into your head. By doing so, you should be able to recognize patterns and gain greater clarity about your thought processes, the things on your mind, and how you react to various happenings and experiences.<\/p>\n\n\n\n
Expressive writing is emotional and personal journaling where you can forget everything you\u2019ve learned about punctuation and grammar like matching nouns with the appropriate verb tense. What drives this style of journaling is the desire to capture your thoughts and emotions in their raw forms. Whether you write out your thoughts and feelings in a manner that would earn you an \u201cA\u201d, \u201cF,\u201d or some grade in between is completely irrelevant.<\/p>\n\n\n\n
Unmistakably demonstrated in select works by author James Joyce, stream of consciousness is a journaling technique that attempts to summarize your thoughts and interior monologue as they relate to your actions in real-time. There\u2019s no need to self-edit with this kind of journaling style.<\/p>\n\n\n\n
Heck, you don\u2019t even need to write in complete or coherent sentences. If you end up with what seems to be nonsensical jibber-jabber, it\u2019s okay. Just let your emotions and thoughts out, and let the chips er, words fall where they may. As you jot down whatever springs to mind, a theme will emerge although it may take several journal entries for it to become apparent.<\/p>\n\n\n\n
Whether you want to start journaling to improve your mental health, achieve a goal, heighten your happiness from day to day, or for some other reason, you may find that you need some helpful tips to get going when you open your first journal and see a blank page staring back at you. You\u2019ve come to the right place to get some actionable journaling tips that will make the practice enjoyable from your first page to your last.<\/p>\n\n\n\n
It\u2019s wise to dedicate a specific time that\u2019s reserved for crafting journal entries every single day. You should consider the time you devote to daily journaling as a standing appointment that\u2019s just as if not more important than all your other commitments. Journaling at the same time every day will make the exercise a daily habit quickly.<\/p>\n\n\n\n
Highly respected authorities like Mental Health America and the Center for Journal Therapy suggest you use a timer to time your journaling sessions. Beginners should start with brief periods like five or 20 minutes so they don\u2019t feel overwhelmed. No matter how much time you dedicate to a journaling session, your goal should be to write until that time has elapsed at least.<\/p>\n\n\n\n
Before you start journaling, write down your start and end times. Set your timer to account for the minutes between those two points. When the timer goes off, you can either stop writing or continue adding to your journal. Regardless of which action you choose to take, you\u2019ll have accomplished your journaling goal in the context of time.<\/p>\n\n\n\n
As you journal, you should be mindful of your mood. In fact, you should make note of how you\u2019re feeling every time you prepare an entry. Some common moods you may experience as you add to your journal include:<\/p>\n\n\n\n
Identifying your mood isn\u2019t enough, however. You should rate how strongly you\u2019re feeling the way you do by using a numeric scale of 1\u20135 or 1\u201310. When it\u2019s time for you to review your previous entries down the line, you may notice some trends or swings in your mood. You may also be able to identify stressors or successes that make you experience certain emotions more strongly or often than others.<\/p>\n\n\n\n
When you\u2019re staring at a blank page you\u2019re supposed to fill with your words or sketches, it can be hard to pick something to write about. In instances like that, you should use some journaling prompts to get your juices flowing.<\/p>\n\n\n\n
Finding writing prompts online is a breeze. Depending on the root cause of your writer\u2019s block, you may find some prompts \u201cspeak\u201d to you more readily than others.<\/p>\n\n\n\n
Here are some journaling prompts that may prevent a temporary block from interrupting your critical journaling habit:<\/p>\n\n\n\n
Some people find what they write upsetting. Maybe they\u2019re not happy with their writing skills or style or they\u2019re disappointed with the way they feel about a sensitive topic. In either case, you shouldn\u2019t judge your writing, feelings, viewpoints, or anything else that\u2019s included in your journal. And you most certainly should not feel guilty about anything that\u2019s in there.<\/p>\n\n\n\n
For many, journaling is the one activity that allows people to be totally honest and free with their words. You have the right to express yourself however you see fit and you have nothing to feel guilty about if your emotions or opinions aren\u2019t what someone else might consider to be politically correct or, to use more timely jargon, \u201cwoke.\u201d<\/p>\n\n\n\n
Journaling is the practice of self-awareness and discovery. The exercise isn\u2019t meant to inform others about your thoughts, emotions, aspirations, and experiences. What you put in your journal is intended for your eyes alone, not anybody else\u2019s.<\/p>\n\n\n\n
If you agree to share your journal with a loved one or your therapist, you might discover that your entries aren\u2019t as honest or authentic as they used to be. When you\u2019re not honest or genuine in your entries, journaling loses a lot if not all of its effectiveness as a potentially life-changing tool.<\/p>\n\n\n\n
To prevent that from happening, keep your journal private. Label it \u201cMy Journal\u201d and write your name in clear letters underneath the title. Store your journal in a secure place that others don\u2019t have access to. Even if it was your therapist\u2019s idea for you to start journaling, resist entreaties that seek to get you to turn over your journal. It\u2019s fine to share the nature of an entry or its subject matter, but the entry itself should only be seen by you unless it discusses potential harm to your person or someone else.<\/p>\n\n\n\n
While it\u2019s advisable to have a standing daily appointment for journaling, it\u2019s equally wise to journal at other times of the day if you feel the need or desire to do so. With that in mind, don\u2019t limit your journaling to your scheduled time. If you want or need to journal at another time, allow yourself to.<\/p>\n\n\n\n
The further you get in your journaling journey, the more you may realize that you enjoy writing at odd hours of the day, like the wee hours of the morning or late at night. The key is to let yourself journal whenever the mood strikes in addition to journaling during the time you usually allot to the exercise.<\/p>\n\n\n\n
If you notice that you\u2019re journaling outside the \u201cappointed hour\u201d more and more, you may want to start bringing your journal with you wherever you go. By doing so, your journal will be readily available in the event you want to prepare an unexpected entry.<\/p>\n\n\n\n
Yes, it would be great if you could journal every single day of the week, month, or year. Unless you live a life of utter leisure, that may not be a realistic goal. It\u2019s okay to make an appointment to journal just three or four days per week. If Monday, Wednesday, and Friday are the only days of the week you can set aside time to journal, you don\u2019t need to journal any longer on those days to \u201cmake up\u201d for the other days of the week.<\/p>\n\n\n\n
For journaling to provide the benefits we discussed earlier, the exercise should be a regular practice over the long haul. While that\u2019s true, it doesn\u2019t necessarily have to be an activity you need to engage in every day.<\/p>\n\n\n\n
Remember, one of the points of journaling is to relieve stress and anxiety. When you devote too much time to the practice and it becomes burdensome, it may have the reverse of the intended effects on your mental health and become something you dread rather than looking forward to. To stop those things from happening, be realistic right from the start of your journaling journey.<\/p>\n\n\n\n
Journaling is a singular activity that lacks oversight of any kind. That is, only you can hold yourself accountable when it comes to preparing entries when you\u2019re scheduled to. If you miss a session, make sure you reschedule one just like you would if you missed a doctor\u2019s appointment.<\/p>\n\n\n\n
Do you struggle with self-accountability? If so, you may want to get a journal that\u2019s pre-filled with prompts. For example, a typical guided journal will tell you how often you should add an entry. The guidelines that are included in that type of diary make it a cinch to hold yourself accountable.<\/p>\n\n\n\n
The place you choose to journal should allow you to write uninterrupted. That doesn\u2019t mean you need to lock yourself in the closet or a bathroom to draft a journal entry. You may find it easy to concentrate in a busy caf\u00e9 or at a local park. Wherever you journal, just make sure you won\u2019t get distracted until your journaling session is set to expire at least.<\/p>\n\n\n\n
As we explained earlier, you may find that you change your journaling style or your medium as the exercise more firmly implants itself into your daily routine. Just like you shouldn\u2019t hesitate to switch those things up, you shouldn\u2019t pause when it comes to changing other things, such as where you journal.<\/p>\n\n\n\n
If you feel as if your journey has stalled, journaling in a new, perhaps unfamiliar location may be all you need to do to get back on track. Have your previous entries focused on a traumatic event that you\u2019re tired of writing about? Write about something else for a change.<\/p>\n\n\n\n
By associating journaling with some of your favorite things, you\u2019ll increase the likelihood that the exercise will become an everyday or nearly everyday habit. As you\u2019re journaling, listen to your favorite playlist, sip on your preferred herbal tea, and enjoy snacks you wouldn\u2019t normally consume. If you\u2019re going to handwrite your entries, treat yourself to a nicely weighted fountain pen and a high-quality journal that will be treasured keepsakes.<\/p>\n\n\n\n
When you spoil yourself just a little bit as you journal, the activity itself will become a pleasant indulgence. And it\u2019ll be one you want to experience over and over again.<\/p>\n\n\n\n
Let’s Roam<\/a> is all about seeking adventure, seeing the world, and connecting with people<\/a> and places around us<\/a>. We encourage participation in activities that are a blast to journal about and it offers inspiring ideas about travel and all sorts of different lifestyles and adventures.<\/p>\n\n\n\n The Adventures From Scratch<\/a><\/em> books offer over 50 suggestions (each!) for tasks you can share with family members or your significant other. Each book includes space to journal about your experiences, so you can come back to the book at any time and review how the activities made you feel, what you discovered, and how much you enjoyed yourself!<\/p>\n\n\n\n If you’re a natural explorer, check out our Explorer Blog<\/a> and find travel recommendations<\/a> and ideas for new experiences<\/a>. Maintain a virtual travel journal as you trot around the globe!<\/p>\n\n\n\n There\u2019s no reason for you to even leave home for Let\u2019s Roam to provide some inspiration you can infuse into your entries. Let\u2019s Roam has plenty of engaging activities you can be a part of from your home or office. Whether you want to embark on an indoor scavenger hunt, host a virtual party or cooking class, or play a group game, you can do them all and a whole lot more with Let\u2019s Roam.<\/p>\n\n\n\n
\n\n\n\nFrequently Asked Questions<\/strong><\/h2>\n\n\n\n