Journaling is like a daily exercise that does not really have any rules, but there are certain practices that can be followed to make journaling more enjoyable and gainful.

What is Journaling?

Before we discuss on how to start journaling, let us see what journaling is.

Simply put, journaling is a 'self-tracking tool'. It is simply writing down your thoughts and feelings to understand them more clearly and track any symptoms day-to-day so that you can recognize triggers and learn ways to better control them. Journaling is not just a hobby for when we have the luxury of time, it is a way to track everyday life and create a meaningful connection with ourselves.

[Photo by Jessica Delp on Unsplash]

How to Start Journaling?

If you have never kept a journal before, writing down your thoughts and feelings may seem awkward at first; it just takes some time and commitment to make journaling into a positive habit. Here are few tips that might help you to start journaling:

1. Start small

Start small because it doesn't matter whether you write a single line or one full page — what matters in the beginning is that you form a habit. Start by journaling for 10 to 15 minutes. If 10 minutes feel like too much and you have problems keeping still on one of your worst days, cut it down to 5 minutes. It is that simple. Just, make sure that you write at least a single line every day. If you skip one day, you will keep excusing yourself the coming days and you will lose the habit.

2. Keep your expectations realistic

This is one of the most important rule whenever you are building a new habit. Do not expect to fill up pages of insightful thoughts on your very first day. It is not possible (except maybe for a few exceptional writers!). Just do a few lines. It can be your concerns, accomplishments, accounts of interactions with others, both positive and negative etc. Don't let perfect become the enemy of good. Just start doing it!

3. Try different journaling techniques

Using different journaling techniques might keep your journaling interesting. It doesn't have to be the same old every day. There are dozens of journaling techniques for almost any purpose and occasion. Writing to reflect on how you reacted and felt throughout the day can provide useful insight into how you see yourself and the world around you. Journal about your achievements worries or whatever scares you. Alternatively, you can simply fill it in with your favorite movie quotes or notes on recipes you have tried. Another best and probably the safest method, especially when you are having a writer's block, is writing a gratitude journal. You will have at least one thing you are grateful for, even on one of your worst days. When you take some time to focus on the good things in your life you naturally become more positive.

When to Journal?

Now that you know how to journal, next question is when to journal. Journaling can be added to any self-care practice you already have, whether that is yoga, meditation or walking.

Everyone is different and just like practicing meditation might work for you at different times throughout the day, so is journaling. For some, starting the day with journaling is the best way to get into a positive mindset; while for others, journaling before bed will help them get a good night's sleep. Find the time that suits you. There are no specific rules for journaling, just find out whatever is best for you. However, it is best to schedule your journaling into your day. Otherwise, you might never make the time for it. Whatever time of the day you choose, keep your journal in an easy-to-reach spot, which should serve as a visual reminder to keep up with your writing.

How to Choose the Right Medium for Journaling?

Once you have decided to keep a journal, you should next decide the medium for it. The usual advice is to write on a paper. However, if you just cannot separate yourself from your phone or laptop, try digitalizing. The speed and ease of the keyboard sometimes works better. There are plenty of diary apps available, that promise privacy and security as well as a great writing environment. Experiment and find whatever works to get into the writing habit.

Still struggling to write? Don't worry, we have got your back! Try Daybook, a free diary app, which provides prompts and templates to assist you in your writing. Daybook even comes with a mood tracking system, which provides you with prompts that suit your mood! What are you waiting for! Just download our app, use the prompts and start scribbling!