Journaling Methods for Every Lifestyle

What is inside our heads can be messy and complicated. It can be really useful to put our thoughts and feelings on paper. You may be thinking, “I don’t have time,” “I’m not a good writer,” or, “I wouldn’t know where or how to start!” Don’t worry, I hear you loud and clear. 

The number of times I have started and abandoned diaries in the past used to be a source of great frustration. I romanticised being the type of person who took a battered old notebook everywhere and scribbled in it poetry, drawings and quotes. Sadly, as a perfectionist, I was always left feeling highly unsatisfied and gave up. Until I worked out a method of keeping a diary that fit with my personality and lifestyle. Now, I keep a regular journal and am happy with its contents. 


Without further ado, here are some ways of keeping a journal you may not have considered before and may with to try out:


1. Staccato Journaling


This is my top method for the chaotic individual. The word staccato is a musical term meaning a note played sharply, often detached or separated from the rest of the piece. I am using this label to signify detached moments in time.  You may have a period of a few days, weeks or months without writing in your journal but come back to it at times when you have the motivation or desire to write. You may only write short entries when the mood strikes. 


This is your notebook and it need not make sense. The act of noting down thoughts and feelings or even recording life events is itself a form of therapeutic mindfulness. Some research has suggested that ‘time spent journaling about our deepest thoughts and feelings can even reduce the number of sick days we take off work.’¹ So, there is no need to fret about your journal looking nice, reading like a story or containing specific information. You will still benefit from writing what you can, whenever you can. 


2. The Daily Diary

If you are a creature of routine and habit, this will be easier for you to maintain. The act of keeping a daily diary consists of writing for a set amount of time each day. Make it a part of your daily routine so it becomes a habit. This might be spending 5 minutes recalling your day before bed, 10 minutes noting your feelings first thing in the morning or even writing a little in your notes app on a lunch break. Just be sure that when you set the intention of writing every day, you keep your goal reasonable by restricting yourself to a short amount of time. Otherwise, writing will become too bothersome and time consuming to be sustainable. This method can be helpful for those of you living with a long term health condition as it can help you track your symptoms and triggers. 

3. Prompted Writing

For anyone who struggles to reflect inwardly or has an avoidant personality type, using prompts to get started can be really useful. It takes the pressure off of not knowing what to write and encourages you to focus on your present mindset. When I first started journaling regularly, I had a Q&A a Day book. Now, I keep a daily gratitude tracker from Papier. I will link these at the bottom of the blog page. Additionally, there are some resources on https://positivepsychology.com/benefits-of-journaling/#mental including pdf worksheets you may want to print out and use, or fill in digitally if you are a paper-free household. 


4. Digital Journaling 


There are apps you can download to help you journal, but make sure your private and confidential information stays just that. Some people like to type their diary using Microsoft Word, Google Docs, Notion, One Note etc. It helps them to feel organised and to be able to easily reference and access earlier entries. This is good if you have memory issues or want to be able to recognise patterns in your emotional responses and behaviours. This can also be an easier way of including photos and digital art if you are a visually expressive person. Some people find using emojis helps them to express how they feel when they cannot find the right words. Don’t forget that this is your private writing - the only person who will read it is you so do not be afraid of judgement. 


I enjoy writing on paper as it feels like a more intimate, slow experience. I can take my time, make mistakes and I don’t have to worry about someone hacking into my diary! It is also a good way for me to spend time away from a screen for a while. If you feel radical, you could even burn your notebook in a bonfire when you are finished with it if you feel it would be cathartic. Physical diaries are great because you can mistreat them in so many ways - they will take a shape totally unique to you. This is just my personal preference. Bonus points if your handwriting is illegible. 


If you are still not convinced that you are the type of person who can keep a journal, I encourage you to give one or all of these methods a go. Mix and match to find something that fits in with your lifestyle. After all, keeping a journal is a very personal activity so the way you do it should be personal to you, too. 



Products Mentioned


Q&A a Day: 5-Year Journal (Potter Gift, £14.99 on 05/09/23)

https://www.waterstones.com/book/qanda-a-day/potter-gift/9780307719775 

The one I kept was from Waterstones but it is available to buy from other retailers as well. There are various versions of this book from different publishers as well so keep an eye out to find one that interests you. 

This is not a sponsored or affiliated link, company or product. 



Wellness Journal - Marble Sea (Papier, £29.00 on 05/09/23)

https://www.papier.com/marble-sea-30194 

My lovely friend Mike gifted me the Marble Sea edition for my 21st birthday. I love that it has my name on the front. Again, there are many designs by Papier but other publishers also produce similar daily prompt journals so if this one does not interest you hold out for one that does. 

This is not a sponsored or affiliated link, company or product. 



Sources
1. Sohal, M., Singh, P., Dhillon, B. S., & Gill, H. S. (2022). Efficacy of journaling in the management of mental illness: A systematic review and meta-analysis. Family Medicine and Community Health, 10(1).
Location: London, UK

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