How to Start a Journaling Practice
By Brooke Jean, MA, LPC
A tried-and-true tool that I share with clients every single day as a therapist and coach that has also transformed my own life is journaling.
I often get asked, well how do I start? What do I do? What’s the purpose?
Here is my quick overview and spiel on why and how you can leverage this tool for your emotional, mental, and physical wellbeing.
First - invest in a beautiful journal that excites you just to look at, and a pen that you absolutely freaking love to use.
Having nice things motivates us to continue the practice. Also, you deserve nice things. That’s important to allow in and remember.
Next, you’ll need to set aside time for your new practice! Studies show that when we determine what we are going to do along with WHEN and WHERE, we are much more likely to do it. So, when and where will you journal?
i journal as part of my morning ritual.
Y’all know I am OBSESSED with a good morning ritual, honey! This daily practice has completely changed how I start and therefore experience each day. Here’s a quick download of my morning ritual:
I get up before the motley crew in my home, usually between 5:30am and 6:30am, and I start boiling water for my hot lemon water. While that’s cooling down I do a 10-15 minute meditation which I choose based on what I have going on. Then, depending on what came through in the meditation, I journal and create. Having this morning ritual has me feeling like I have already accomplished the world by 7:00am and its all gravy from there!!
How you start your day sets the tone for your day and this has me vining high right out of the gates.
We must remember we are not an unlimited tank of gas energetically, so starting your day by filling your tank will help you have energy throughout the day for the things that matter most. So ask yourself — when and where will I make this happen??
put it in your calendar. communicate to your people that you’ll be doing this.
Next, set your intention with that you want to get out of this practice. What are wishing to feel and experience from this practice? What is it you are needing? How do you want this to serve and help you? Set your intention and write it out. It could look a little something like:
“Journaling every day will bring clarity to my life.” Or — “Spending time on myself each morning will charge my battery.”
Notice that I’m speaking in the present as if that shiz is already happening.
Because it is!
Finally, sit your fanny down and just start brain-dumping.
write anything you want. scribble. draw images. put pen to freaking paper.
I like a little structure to my journaling, so I break my entries out into three categories:
1. I write out what’s coming up for me.
This is where I process shit. What feelings am I feeling? What am I struggling with or wrestling with? What am I working through? What’s happening in my life that I need to get out?
If you’re not sure, start by asking yourself — do I feel pleasant or unpleasant? Good mood or bad mood? High energy or low energy? What sensation am I feeling in my body? What am I noticing? This is all building your trust muscle in yourself and opening up channels of communication which will allow more information to flow later in time.
Just check the heck in. If all else fails, just write — I am not sure what I am feeling. Just begin. That’s half the battle people.
2. Here is where I list out my intentions around the WHO I want to BE to have the life I want to have, and HOW I want to FEEL.
This allows me to remember my bigger why and re-commit daily. This is where my manifestation practices come in. Lately I’ve been wanting to feel more energized and happy, so here is where I write about that. What’s working, what’s pulling me away from the way I want to feel. Here is where I ask — how DO I want to feel? Who do I want to BE? What big dreams do I have for myself?
I also do a little visualization in my meditation before journaling, where I pull up an image of me embodying how I want to feel — living my best freaking life. That builds up energetic momentum for this portion of journaling. I get emotionally and energetically connected to this becoming, to this manifestation, to my future, my goals, and my dreams.
3. I write out steps I am taking today to move toward how I want to feel and who I want to be.
Here is where I list out the aligned action I’m taking to bring things to fruition, which holds me accountable to my goals. Not only does it keep me on track — it allows me to look back and monitor my progress which releases feel-good hormones that motivates me to carry on.
Here is where you move the needle and remember that to create the life you’ve always wanted, you have to get off your fanny and make magic happen. Here is where I celebrate the effort and consistency in how I show up for my dreams. Here is where I repeat the mantra I am proud of the work I have done.
setting this time aside for you, to check in on you, is extremely powerful.
You are sending a message to the Universe that you matter and that you are worthy of self care, while also sending a message to yourself that you’ll continually show up for you. This is extremely healing and therapeutic because all too often we have abandoned ourselves and lost that trust, such that our bodies and intuition have actually stopped trying to communicate with us. This practice opens those channels, rebuilds the trust, and allows you to get to know yourself on a much deeper level.
It is here that you begin to process things that are happening in your life.
Where you move emotion through your body.
Where you begin to heal.
Where you access parts of your being that you didn’t even know exist.
Where you download brilliant ideas and clarity from your internal guidance system, your intuition.
Where you can connect spiritually and receive beautiful guidance, the experience of being held.
