How to Journal, Even if You Hate Writing
I’m going to be honest, I am not a daily “journaler”. I truly admire those that journal every day, because I can understand how beneficial that would be. I journal once a week, sometimes more and sometimes less. And even though I am not doing it daily, it is so therapeutic when I do. It allows my thoughts to escape from my brain and out onto the paper. And somehow… it almost always takes the anxiety with it. It is also so amazing to look back at your thoughts and emotions. Reflect on your journey. And see how strong and wonderful you are.
My view on self-care activities like journaling or exercising used to be all or nothing. I’d do it consistently for a few days or even weeks, but then somehow end up stopping. I would be so discouraged and negative towards myself. But I’ve learned to be much more loving and patient. It’s not about being perfect or consistent.
While being those things is great, showing up is better. Being kind to yourself on your journey is better. And choosing to journal, or move your body, or have a healthy meal is a success. No matter how consistently you’ve done so.
This week I want to encourage you to give journaling a try by writing whatever is on your mind or in your heart (or use the prompt below!). If you have turned away from journaling because you either hate to or have difficulty writing, there are options for you!
I cannot encourage enough how important it is to LET IT OUT! Journaling is a great way to do it and there is much to be said for the physical process of writing, I am an Occupational Therapist after all. But you do not need to physically write to journal.
You can journal without writing in a notebook. Try typing, either on your phone or the computer.
You can journal by using Dictate, which is available on a lot of platforms such as Microsoft Word, Google Docs, and Notes on iPhone.
You can even journal by just recording yourself, either by taking a video or through Voice Memos.
There are so many options, that journaling is accessible to you.
Many of us can struggle to get started with journalling because we don’t know where to begin. You can use these sensory strategies below to not only get started journaling, but even enjoy it and build it into your life. You can find links to some of my favorite sensory items below!
Visual: Dim the lights by turning off overhead lights and using a lamp, being sure to leave them bright enough so as to not strain the eyes.
Auditory: Use headphones and play some relaxing music. If music or sound bothers you, try noise-canceling headphones (with nothing playing), earplugs, or even ear muffs to soften noise.
Smell: Use calming essential oils, a favorite candle, or the clothes of someone you love to encourage calm and relaxation, which actually supports better focus.
Taste: You can use tea, kombucha, coffee, or a favorite drink to make the experience even more rich and enjoyable.
Touch: Treat yourself by buying or making a special journal and a nice pen. This isn’t necessary, but it really helped to have something special for me when journaling. And of course, wear comfy clothes!
Movement: For active people or those with busy minds and sensitivity, it can be very helpful to stretch or complete a few yoga sequences. I find that this helps to move stagnant energy, connect with my spirit, and reignite my brain.
If you have any questions or would like more support, leave a comment or send me a message.
I wish you peace and love and a wonderful experience journaling this week. Please feel free to share your experience with me!
JOURNAL PROMPT
What is one activity that you do (daily or weekly) that is just for you?
How does that activity affect your thoughts... your physical body... your connection with yourself?
How satisfied are you with your engagement in that activity?
What are ways you can encourage and support yourself to continue choosing this activity for yourself?