JOURNALLING - WRITING DOWN YOUR THOUGHTS AND NOTICING PATTERNS
Journaling has always been around. Did you ever keep a diary? When we write, regardless of whether the words flow or we just write a single word, we are helping our mind release. When our mind is not in over drive we can relax within ourselves, our emotions dissipate and importantly, you simply provide yourself with space to just be.
Exercise:
Prepare - find something to write on, it doesn’t have to be a journal, it can be a post-it note, piece of paper - anything. You don’t need a fancy journal, but it can help to have a special central place that is dedicated to your journal entries.
Commit - think about when you will write, how long you’ll write for, how often you will write. Morning or night? For five minutes or longer. Every day or once a week, get clear on this and it will make the habit forming a lot easier.
Set aside time - schedule the time in your diary so it is set aside. Use the time regardless of whether you choose to write a word or pages and pages. Usually 20 to 30 minutes is a good place to start.
Write - just write what is on your mind. Let the thoughts flow. Read back what you have written. Don’t linger or get caught up in the words.
Patterns - do you notice any patterns? Has anything become clearer? Circle any words that keep occurring. Take a moment to note a thought attached to your patterns.
Repeat - to be consistent with journaling you need to do it often. (Many choose to journal in the morning when having that first cup of tea/coffee – quiet time to reflect on the day ahead – or at the end of day, a notebook by your bed may be the perfect place to release thoughts and emotions – aiding a restful night’s sleep).
Tip: Try journaling every morning for a week to solidify the habit in your schedule.
Coach Tip: Notice what you’re writing. Sometimes the topics and notes we make whilst writing a journal can unravel the reason you are having certain thoughts.