Why I Journal 

Journaling is more than an indulgence, it is also a practice that helps me be a better person for myself and others. I journal because writing with pen and paper helps me slow down. Slowing down allows me to be more intentional with my energy and how I choose to share it with the world. Journaling is therapeutic. My journal is my safe-space; a place where I can put down anything heavy and make space everything good. When I journal, I also record things I want to remember. Small, beautiful things that I’m sure to forget as time does what time will do.

My Inspiration 

Even though I’m a writer, I didn’t consistently journal until a little over a year ago. Sure, I had diary-like entries in different notebooks, but they totaled a few pages—no more than keyhole peeps into my past. Then, I read Rachel Hollis’ Girl, Wash Your Face & Girl, Stop Apologizing. After reading these awesome books, I felt inspired to start a daily journaling practice. That’s right, every single day. Rachel journals as a technique to dream big and stay focused on long-term goals. She created The Start Today Journal for purchase; it has more details and a template of her journaling process. 

When I was ready to start journaling, I had several unused notebooks so I didn’t purchase The Start Today Journal. Instead, I listened to a free podcast episode about Rachel’s particular practice. At first, this practice worked great but, eventually, I felt that something was missing. In addition to powerful lists, I also wanted to free-write. A friend of mine shared Julia Cameron’s concept of  “Morning Pages” with me. This process is outlined in her book The Artist's Way. “Morning Pages are three pages of longhand, stream of consciousness writing, done first thing in the morning.” I think three pages is doable, but since I also wanted to keep Rachel Hollis’ practice, I decided on a one-page goal. I would free-write for about a page, follow up with gratitude, and end with my dreams. I did this until last summer when I read Mel Robbins’ The Five Second Rule. 

I adored Mel’s book. She is wise, funny, and incredibly inspiring. Her words have a way of reading right through any excuse I have for not pushing myself to be better. Mel also has a journaling practice; her technique is less reflective and more proactive. She finds it important to not only list gratitude and goals but to also write down tangible steps towards a better life. Mel believes we have more power than we realize to feel how we want to feel and do what we yearn to do.

Ultimately, what works for me is a mix of three powerful journaling techniques.
The following guide is the best of the best.

Step-by-Step Journaling Practice 

Grab a notebook you love and your favorite writing tool (a fancy pen, a colorful marker, a sturdy pencil, whatever sparks joy, à la Marie Kondo)! Ready? Great! 

• “Today is Month, Day, Year in City, State. I am writing this at Time O’Clock A.M.”

Okay, stay with me. This might seem like an unexciting throwback to elementary school days, but this part is crucial. Ideally, you will journal first thing in the morning. Since you’re still waking up, ground yourself to the present moment. What day is it? Where are you? What time is it? After all, each day is new and special. Call each day by its name and you’ll unlock its full potential. Today, for instance, isn’t just any other day. Today is Friday, February 7th, 2020—the one, the only Friday, February 7th, 2020.

• “Today, I feel…”

 How are you today? First word that comes to mind. This should be quick. Don’t overthink it. Are you: Excited? Tired? Upset? Nervous? Sad? Or just, meh?

• “I feel this way because…."

Here’s when you start thinking and/or free-writing. You just finished writing down how you feel. Now, take some time to consider why. Why do you think you feel excited? Or, why do you feel sad? What’s making you nervous? etc. Is there anything particular on your mind or in your heart right now? Tasks or people you’d like to address? Clarity is only possible with sufficient self-reflection. Why do you feel the way you feel? You can also use this space to write down any random thoughts or ideas. Do this for at least one full page—if you have time to write more, go ahead! 

• “To feel better and more energized, I will…”

No matter how you’re feeling, remember: you can feel better. How do you want to feel today and what can you do to get there? Write down a short list of actionable items. Do you need more physical, mental, or emotional energy today? What can you do to feel more energized? Can you go for a walk? Go to the gym? Drink more water? Stretch? Reach out to someone for support? You’re more likely to do something if you write it down. You know what you can do to make today a better day. What actions will you take towards a fulfilling day?

• “Today, I am grateful for:” 

You’re doing great! Okay, for this section, take a moment to think about 10 things, people, or events in your life that make you smile. No matter how big or small or silly they might seem, if they make you feel blessed, write them down. 10 might seem like a lot but you can do it! Take as much or as little time as you need to complete your gratitude list. 

• “Ten Dreams I Made Happen”

Finally: what are your 10 biggest dreams? Like, ever. The ten dreams you have in your heart and soul. Be as specific as possible. Perhaps the first time you do this, you’ll still end up with statements that are too general—update them to be more specific as you go along. You’ll re-write these every single day. Only replace them once they’ve come true. Key: write them down as if they’ve already happened. For example, instead of writing, “I want to earn my PhD.” I write: “In May 2021, I graduated from Harvard University’s American Studies PhD program.”

Why This Matters 

I’m sharing this journaling practice because it is changing my life for the better. Since I started, I’ve filled in 3 notebooks—full pages, front to back. Each time I finish a notebook, I feel proud of myself because a) I am finally using the beautiful notebooks I’ve accumulated over the years but, mainly because b) I am committed to a mindful practice that contributes to my well-being, my clarity, and my aspirations.

I share anything that helps me in my journey in hopes that it will help you too.

Con cariño,

Jenesis