Dear Diary…

Many children keep a diary, but by adulthood, most people have stopped this nightly habit. However, writing down your thoughts and feelings can help you understand them more clearly. The benefits can range from reducing stress and anxiety to achieving goals and boosting self-confidence.   

Studies have shown that writing about happy events regularly draws our attention to the parts of our lives that make us feel blessed and increase positivity in all aspects of our lives. Similarly, writing about stressful events can help us accept our thoughts rather than judging them. Writing about trauma after the fact provides the separation necessary to examine our thoughts rather than being a part of them. 

Journaling can lead to better mental and physical well-being. In fact, studies show that journaling can result in fewer sick days at work. The experience of writing itself may be challenging and even upsetting, but the benefits can have a lasting impact.  

To begin a journaling habit, try the following steps:  

1. Get a nice pen and a notebook that you love. Keep them on your nightstand to make it easier to remember and turn your writing into a habit.  
2. Write every day, even if it’s just a few sentences. Make yourself an appointment to journal every night. This will help you develop a routine.  
3. Experiment with different styles and tools. If you don’t like writing by hand, start a journal document on your laptop or phone. If you have a new goal to achieve, try a unique style to help you work toward accomplishing it.  
4. Consider enlisting an accountability partner. Starting a journaling habit with a friend or family member, or even an online community, can help you stay on track. You don’t have to share everything you write; you might even just share if or when you write in your journal.  

Lots of journaling types exist. Try a few and see which method works best for you. 

Stream of consciousness  

Sometimes these types of journals are known as a “Brain Dump”. The purpose is to write anything and everything that comes to your mind. There doesn’t need to be a formula to your writing, anything works. This is a great type of journal for channeling your creative energy. If you have ideas pop up throughout the day, write them down!   

Dream Journal 

A dream journal is a place to keep track of where your mind goes at night. With this type of journal, you’ll be writing in the morning rather than at night. Pay attention to not only what happened in the dream, but how it made you feel. It might be helpful to even give your dream a title, as if it was an episode of a television series.  

Gratitude Journal 

In today’s world our lives are all fast paced. Routinely noting what you were grateful for during the day can help you remember the good things in life. Sometimes we think too much about what goes wrong, and not enough about what goes right. One caveat though, some studies show that this habit can become monotonous and have the opposite effect. So maybe keep your gratitude lists to just a few days a week.  

Prompted Journal 

If you’re having trouble coming up with what to write, there are thousands of prompted journals available. And they are available for every other type of journal that you may be interested in: Goals, Dreams, Gratitude, etc. You can even google “Journal Prompts” and just grab ideas for your writing each day.  

Journaling prompts can enhance self-reflection and help to guide you through inner thoughts that you might not come up to write about on your own.  

Journaling for Stress 

If negative thoughts are a problem for you, putting those thoughts down on paper can help you release them. It can help you make sense of how you feel about a situation or person and understand what might be triggering to you. Thus, allowing you to better understand how you react, and which environments will help you thrive.  

Goal Journals 

By physically writing down a goal, it can help in your motivation to achieve that goal. The first step in this type of journaling is to let yourself brainstorm and clarify your goals.   

From there, using SMART goals is a great choice for this type of journal.  

• Specific – WHAT do you want to achieve? Make your goal clear. 
• Measurable – HOW will you know you’ve achieved it? Set milestones.  
• Achievable – Is it possible? Can it be done? 
• Relevant – It is worthwhile? How will it benefit you? 
• Time-Bound – What is the timeline for achieving?

Some examples of goal journals could be fitness or food trackers, to-do lists, bullet journals, or even just a day planner that you write notes in.

Art Journal 

Maybe writing isn’t your favorite thing to do and you’d rather express yourself in a different way. A visual art journal is a great way to be creative in a variety of mediums. It can be a place to sketch, paint watercolors, or do any other type of art. Just make sure that you pick out a journal that can stand up to your choice of art.  

Standard Diary 

Sometimes the easiest way to start journaling is to write about what happened in your day. It might seem trivial to record small things that happen each day, but they might be of use to you later or help you to understand something about yourself. And at the very least, it gets you used to flexing your writing muscles.  

References 

University of Rochester. “Journaling for Emotional Wellness.” https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1  

Kaiser Permanente. “Why everyone should keep a journal – 7 surprising benefits”. https://healthy.kaiserpermanente.org/health-wellness/healtharticle.7-benefits-of-keeping-a-journal  

University of St. Augustine for Health Sciences. “10 Ways Journaling Benefits Students”. https://www.usa.edu/blog/ways-journaling-benefits-students/  

Sutton, Jeremy, Ph.D. “5 Benefits of Journaling for Mental Health” https://positivepsychology.com/benefits-of-journaling/ 

Haupt, Angela. “How to Actually Stick to a Journaling Routine.” Time Magazine. https://time.com/6266437/journaling-routine-health-benefits/  

Hurd, Ryan. “How to Keep a Dream Journal.” Dream Studies. https://dreamstudies.org/how-to-keep-a-dream-journal/  

Rocky Mountain College of Art and Design. “Expressive Journeys: Understanding Art Journaling.” https://www.rmcad.edu/blog/expressive-journeys-understanding-art-journaling/#:~:text=What%20is%20Art%20Journaling?,form%20is%20doing%20it%20right.  

Erin Condren Journals. “How to Set and Achieve Goals with Journaling.” https://www.erincondren.com/inspiration-center-journaling-goals?srsltid=AfmBOoqou2K42x3qd1uMHgxvdDt69beLftfIF5bzk8g2aea_2TDHM26t  

Greater Good in Action: Science-Based Practices for a Meaningful Life. “Gratitude Journal.” https://ggia.berkeley.edu/practice/gratitude_journal  

Copley, Laura. “30 Best Journaling Prompts for Improving Mental Health.” https://positivepsychology.com/journaling-prompts/#:~:text=Using%20journal%20prompts%20enhances%20self,Ullrich%20%26%20Lutgendorf%2C%202002).  

Quinn, Anthony. “Dear Diary: How Keeping a Journal Can Bring You Daily Peace.” The Guardian. https://www.theguardian.com/lifeandstyle/2021/aug/21/dear-diary-how-keeping-a-journal-can-bring-you-daily-peace  

ABOUT THE AUTHOR

Cassandra Fava is a versatile attorney and sourcing expert based in Colorado with a robust legal practice and strategic sourcing background. Cassandra is an alumna of the University of Denver, combining her legal expertise with a passion for wellness and mindfulness. In addition to her professional accomplishments, she is a certified yoga teacher, meditation coach, and sommelier, integrating her holistic approach into her personal and professional life. Cassandra’s unique blend of skills and interests allows her to approach challenges with a well-rounded perspective and a deep commitment to well-being.