Journaling

“Journal” was one of the first words my teacher let me write on the whiteboard when I was in elementary school. If your schooling was anything like mine, your teachers had your journal about your weekend, about your family, about your dream job and what you want to be when you grow up, about your summer vacation, about your pet, about…you name it!

When it comes to New Year’s Resolutions, as adults journaling might be high up on the list of what you want to prioritize. If that’s you, how would you describe your journaling practice? Have you already given up? (It’s okay! This is a shame free zone.)

Sometimes we set goals that are a bit too outrageous because we think we “should” do them, but they aren’t actually a good fit. If you really want to have a healthy journaling practice, I want to offer you a few ways to approach it so it can be an effective and sustainable practice for you.

Why? Because journaling can help us stay focused and on track for the things in life that are important. 
With a journaling practice, you can: 
–consider themes or common threads that occur throughout your writing journals and in your life. 
–use journal writing as a way to “clear the cobwebs” and find clarity when things are buzzing around you with anxiety.

Here are three categories of journaling prompts I want to offer you to help you get started. Depending on the writing you are interested in doing, I want to encourage you to set your timer for 5 or 10 minutes for each type of the journaling prompts:

✍️ Seasonal or Reflective Journaling ✍️
(changing of seasons or life transition times—new job, adult child moving, etc)

What are you proud of? You can look back at where you’ve come from and where you are today to notice where you’re pleased with what’s happened or what you’ve accomplished. You are able to address anything that you did or someone close to you did that made you feel proud.

What surprised you? Sometimes it can be a good surprise and other times not so good, but when we take a moment to reflect on anything that happened in the past season that knocked us a bit, we’re able to be aware of what we’ve learned. We can stay curious about the surprises and their impact on us.

What will you be taking with you (into the next season)? This can be an attitude, mindset, or a physical object. This question helps address what you’ve learned and what worked well. It also helps you to set an intentional space to create the life you want to live by being aware of what will contribute to that for you.

✍️”5 Questions”✍️
Practicing Gratitude / Staying Inspired / Learning continuously:

I want to encourage you to spend 5-10 minutes reflection on these questions. It may take you a little longer the first few times you try this new method, but I’ve found that I’m able to go through the checklist here to reflect on these questions.

Who is in your life? This can be mentors, friends, or family. Write about the people you’re around so you can notice whether you need more time with people (if you’re an introvert like me) or more time with a specific person who really builds you up or teaches you. You can use this question to notice if you need to spend less time with someone, too.

What are you listening to? Listening may relate to the previous question: are you listening to the people in your life and is it helpful to listen to them? You may find that listening to a different type of music or nature sounds or even an ASMR playlist or certain podcasts for fun or education can benefit you. Or in the physical sense, when you can notice the sense of listening, you are able to be more present in the moment to hear the small sounds often in the background.

What are you reading? As a writer, it’s crucial for me to read widely and voraciously. If I don’t, my inspiration fades. Reading is great for entertainment and for learning. I make it a priority to regularly read a collection of books in a variety of categories to stay well-rounded. Poetry, fiction, leadership or business, faith, and writing craft are the main categories I endeavor to read in rotation.

What are you eating? It can be easy to get stuck in a rut of not eating a variety of foods, but your same-old menu of go-to meals. It’s more than fine to have a diet you love! You may find it helpful to simply notice what you are eating. By reflecting on it, you could find inspiration to try different cuisines from around the world. You may also notice that certain foods aren’t helpful for your body in this season. Journaling can help you see this.

What are you creating? Whether it’s space in your calendar to rest or travel, or remodeling your guest bedroom, learning to crochet, re-upholstering a chair…we are all creative: if you build physical bridges as a civil engineer or you build relationship bridges as a great neighbor, we can grow in our creative confidence when we take time to notice what we are creating on a regular basis.

You can do these creative reflections with these five questions weekly or monthly — I’ve found that every two weeks works really well for me in this current season of life. A simple way to help me stay accountable to reading as a writer, to allowing gratitude to flow, and to staying inspired in all of my creative life.

✍️Observational Writing✍️
for a Creative Practice

Take time (at least set your timer for 5-10 minutes, or even longer if you’re feeling inspired) to free write about all 5 senses. 

This could be a daily practice to increase awareness as you’re just waking up and sipping your morning coffee, or it could be a practice you have for your writing projects. You can create a catalog of descriptions and details to use in future writings. (I.e.: What have you seen, heard, touched, tasted, smelled?) Engaging with your senses will help you stay grounded and present in your daily life.

✍️Want more inspiration? ✍️
Check out the following resources to grow in your journaling practice.

Would you like to grow in your gratitude practice? Sign up here for prompts to come straight to your inbox to inspire you to be more thankful.

Love poetry? Would you like to see the super secret behind-the-scenes living document of Molly Ovenden’s poetry collection? Sign up here for inspiration in your poetry practice.

Sometimes as grown-ups we can get too serious. An infusion of childlike inspiration and playfulness can be invigorating for your journaling practice. Want some prompts for breakthroughs by adding silliness to your writing? Sign up here.

Have you ever said, “I don’t have anything to write about?” Do you feel stuck in life or creativity? Sign up here for a few simple prompts to get your creative juices flowing again.

✍️Want more individualized support and inspiration? ✍️
Join BECOME the Writer or schedule a Strategy Call.

Joining a creative writing membership like the one I facilitate, BECOME the Writer, you can receive support in your writing life to grow in journaling or on a specific project you’d like to make progress on. With a growing vault of resources to help you at whichever stage of your writing journey, there are live interviews, coaching, peer feedback, and co-working sessions throughout the month to keep you focused.

Find out more and join the membership community here.

One-on-one coaching can also benefit you in your journaling practice. Find out more information here about coaching services offered and you can schedule your free strategy call here to find out whether coaching is the next right step for you.

You might like to order your own copy of my book, Closer: Spiritual Reflections for Writers & Thinkers or the companion journal to match and grow in your journaling practice with a guided journal. Visit my bookshop here.