Benefits and Strategies of Starting a Journal

When was the last time you picked up a notebook, nestled in a quiet space, and captured your thoughts on paper? What did you write about? What motivated you to journal?

I remember when I first started journaling. I was a tween- maybe about 11 years old. Do you remember the those little pink diaries with the useless locket and key? It made breaking and entering a piece of cake. Well, I had one of those.

But in that diary, I wrote about what we did at school, what games my cousins and I played, and I probably mentioned whatever my mom cooked for dinner - mostly if it was delicious. Oh! And I would write a lot about church because we went to church all of the time. 

Writing about my feelings and things that I didn't fully understand at my age - especially since I was exposed to so much as a child. My previous post, Hello, My Name is… will get you caught up. I felt safe to illustrate my curiosity as well as clear my mind when I felt pain.

The desire to compose my thoughts has become a routine for decades. The process of “writing it down” is therapeutic and medicinal. It has heightened my self- awareness. Journaling made it uncomplicated for me to recognize my triggers.

Benefits of Journaling

Writing has given me a chance to release toxic energy from a bad day. I could express myself without interruption or rebuttal. My notebooks would never take sides. I could vent until the ink ran out of my pen if I wanted to. And the pages wouldn’t judge my thoughts on a particular issue.

Just like a therapist, I could almost hear the lines whispering, “And, how did that make you feel?”. So, I would just keep writing until I felt better.

A few journals that I have collected over the past year

Just as often as I have written about my challenging days, I do the same for those moments when life is grand. My laughable memories, spiritual encounters, and documented gratitude have helped cultivate optimism, appreciation, and happiness. This type of positive writing helps build self-confidence and fuels my desire to keep striving.

When I thumb back through to see those hilarious entries, they help me get back on track. The "God moments" and scriptures remind me of my purpose. And those bad days… well, they show me exactly how much I have grown.

Journaling can be life-changing and a great pastime to incorporate within your daily routines. Find a notebook or journal that speaks to you and would only be used for the purpose of writing.

This journal has strong words that motivate me to work harder.

Journal Strategies

Set a goal on how often you will write and remember to just W.R.I.T.E. Center for Journal Therapy explores how the process of writing can be simple.

What topic- What’s on your mind that you want to write about? What’s going on around you? Label it.

Review or Reflect- Find that quiet space and relax! Focus on the “I” by starting with “I think…” or “I feel…” or “I believe…”.

Investigate- Explore your mind and your emotions. Write and keep writing. If you get stuck, just close your eyes, take a deep breath, re-read what you wrote, and begin writing again.

Time Yourself- Strive for 5-10 minutes of writing. Write the time you started and the time you plan to end at the top of your paper. Use the alarm on your phone.

Exit with a Plan- Reexamine your writing and follow up with "As I read this, I feel…" or "I notice…" and develop action steps if necessary.

Journal Challenge

I have created 32 Thought-Provoking Questions or Journal Prompts to assist with creating a habit of writing. These questions are designed to help with self-assessment and building confidence in who you are and what’s important to you.

So, I randomly selected four questions that I wanted to explore. You can record your writings on a designated special notebook. With this exercise, you’ll be able to learn more about me and my passion for making sure that we advocate and stand up for ourselves.

Drumroll Please

The writing prompts selected are #3, #13, #20, #31

Let's start writing!!

#3 – At what point did you realize that life was too short?

I have always heard the phrase that life is short, but it didn't connect with me until after my daughter's passing. She was 6 weeks old when she died, but I often think about the life that she never had a chance to live. In my heart, I can only wonder what her life would have been like if she was still here with me. What kind of personality would she have, or would she have been taller than me? But it reminds me that life is short even for those that are left to mourn the loss. You can't hold relationships hostage because of a misunderstanding or a disagreement. You may never have that chance to say I love you or give a hug. Life IS short, and I should live each day like it's the last.

#13 – What is the closest you have ever come to fearing for your life?

Hmmm… the closest I've come to fear for my life was when I was a Branch Manager of a well-known bank housed inside a grocery store, and we were robbed at gunpoint. I was in the vault, and I could hear rumbling outside the door. When I looked at the surveillance camera and could see a masked gunman jumping over the counter, coming straight to where I was. I was on a conference call and remember telling my peers that we were about to get robbed. Just the thought of all of this gives me goosebumps… they got what they wanted, and I was left with a bunch of employees that were afraid and probably had the same thought as me, "I'm scared."

#20 – Do you ask enough questions or do you settle for what you know?

I am incredibly guilty of not asking an abundance of questions. I may ask a couple to get started, but I will figure the rest out on my own. Before I ask… I will just Google my way through. I definitely shouldn't be intimidated by asking questions if it will determine how successful I will be on whatever the task is. The only stupid question is the question not asked, right?

#31 – If you could live one day of your life all over again, what day would you choose?

I don't have any pictures of myself and my maternal grandmother except for this one picture that I received a few weeks ago. I don't know what year this was or what the occasion was being celebrated. All I do know is that I would love to revisit this day so I can see my grandmother smiling just like this. She was so quiet but witty. She was submissive and full of wisdom. This unknown day is my favorite day.

My grandmother smiling as I probably said something funny to her.

My grandmother and I on my new favorite day.

Leave a comment below and share one of your responses to any of the questions. You can also share how journaling has been beneficial to you.