Last month, we looked at ways to elevate our speech though Wise Ways with Words.
This month, we’re sticking with language but focussing on the written word – specifically, the art of writing purely for ourselves in a journal.
Your challenge, should you wish to accept it, is to keep a journal every day in June.
Since 2012, I have written over 450,000 words in my journal – that’s about five novels’ worth!
And while I won’t be inflicting it on anyone anytime soon, it’s been an invaluable way for me to process what has happened in that time – and to create a record of past challenges and solutions I can refer back to.
In 2012, my wellness routine was in its infancy.
My idea of an enlivening self-care regime was 20 minutes of weights after work, followed by two large glasses of red wine.
The first couple of years of the journal show me veering from one identity crisis to the next and heaping self-criticism on myself for all sorts of misbehaviour, real or perceived.
When I learned to meditate in 2014, it’s like a different writer takes over. Gone is the harsh and scathing critic, replaced by a much more positive scribe.
A huge weight of stress was lifted and the change in the journal is pronounced.
There is less of the language of necessity – I “should" do this, or “must" do that. And more of the language of possibility – I “could” do this, I “can" do that. And the language of choice – I “want” to do this, I “don’t want” to do that. I “choose” to do this.
The filmmaker David Lynch, who is a huge proponent of meditation, has a great turn of phrase for the benefits of meditation he experienced.
He says: “I felt the suffocating rubber clown suit of negativity dissolving, and it was such a feeling of bright freedom.”
A journal allows us to track these kinds of shifts for ourselves, which helps cement our gains and be less likely to forget things we’ve learned.
How to keep a journal
You don’t have to complicate things – pick a format that works for you and try to stay consistent, even if it’s just for a few minutes a day.
Below are some tips to help you get started.
Choose a format
Decide on a format that suits your preferences. You can use a physical journal, a digital journaling app or even a simple text document on your laptop. I love a gadget so use a reMarkable 2, a “digital paper” tablet I use with either with keyboard or pen.
Set aside time
Dedicate a specific time each day for journaling. It could be in the morning to reflect on the previous day or in the evening to summarise your day and unwind. I find a few minutes when I get into bed works best for me.
Write freely
Allow yourself to write without judgment or concern for grammar and style. Embrace the freedom to express your thoughts, feelings and experiences honestly. Don’t censor yourself – no one is going to read it.
What are you grateful for today?
If you get stuck, it can help to prompt yourself by asking this question. A positive outlook like this can make it less of a whinge fest too!
Revisit and reflect
Either weekly, monthly or annually, re-read your journal to track your progress, spot patterns and make sure you don’t forget any learnings or realisations.
Join me in making this month Journal June and see how this essential wellness practice works for you.
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