How to Journal

Recently, a friend asked me how to journal. I was taken aback. I assumed everyone knew how to journal. She made it clear she wanted to journal and did not know how to begin.

Well, to begin, I’d say the basic underlying rule of journaling is that there is no right way and there is certainly no wrong way. Your way is the right way, every time.

Think of your journal as that rare friend who listens but does not talk back. I’m having a good day; I’m having a stressful day is as good as any to get started. I enter the day and date and wait to see what comes out. If I’m anxious about something or someone, I’ll enter their name and let the words flow. If the words do not flow, I might enter a drawing. Something that expresses my feelings.

And that is what journaling is all about: Expressing your feelings. I walk as my daily exercise. I do not listen to music because I want to hear what is going on in my head. Thoughts come and go. I’m somewhat relieved by the time I return home. But, journaling is the same but different. It seems to me that a different part of the brain is engaged when you are writing. It requires more thought because you hope it’s all logical.

My doctoral dissertation was qualitative, not quantitative. That means I interviewed five young people, transcribed everything they had said into my recorder, and then looked for themes. It’s the same with journaling, if you choose to take the time. As your entries increase, it is said you should journal the same time every day, go back and find the themes. Why do I keep writing about Sam? Why does Sally’s behavior bother me so much?

You’re teaching yourself what is going on in your mind. You’re helping yourself stop loop thinking; that is, going over and over the same thought without resolution. As you note repetition in your journal, you might very well say, “I can see I have to deal with this problem, it keeps coming up.”There are times I’ve wanted to write to a friend or family member…Fuck you. Strong letter to follow. I don’t. But, I do in my journal. I get the words out, nothing to send. But I’ve allowed myself to vent in a safe space.

You don’t have to say to your journal, Hey, this is between us and us alone. It’s a given.