Journaling in practice

Philip Brophy
Mar 27
3 min read

Different strokes for different folks • 3 min read

#PsychFact

In J. W. Pennebaker’s landmark 1988 study “Opening Up: The Healing Power of Expressing Emotion,” students were randomly assigned to write about either traumatic experiences or superficial topics for four days in a row.

The social psychologist found that six weeks after the writing sessions, those that had delved into traumatic experiences reported more positive moods and fewer illnesses than those writing about everyday experiences.

Introduction

As we’ve seen, journaling can act as a silent arbiter, a spiritual guide, perhaps a brain drain to some, venting all of our daily frustrations.

Did you know?

Journaling can also boost memory. As words represent our ideas, the process of forming letters and words, causes our minds to re-compose our ideas through journaling, forcing us to engage in cognitive recall.

So, let’s look at some further ways to ease into the world of journaling:

Putting pen to paper

How often should I write?

There really is no "right" amount of time to journal and the frequency depends on your own character. Some people depend on routine to build discipline, while for others, they might find the daily practice overwhelming.

Different research suggests different things. Some research views 15-30-minute focused journal sessions over three to four days every few weeks as beneficial — the fact that you’re doing it all is significant and you will still reap the benefits.

Other research argues for frequency and timing as essential to a beneficial practice — like any muscle, the more we exercise them, the stronger they become. In this scenario, 5-15 minutes first thing in the morning, every morning, can be seen as an ideal writing goal. This allows us to write authentically and without inhibitions.

Trial different methods and see which way best suits your lifestyle and character.

Pen or keyboard?

Use what suits you best. You might love a fancy, leather bound, lined book kept by your bed, having it at hand to capture your thoughts.

Techies, on the other hand, might see pen and paper as artefacts best kept behind glass, preferring to type out their entries, or record digital voice memos on the fly, whatever’s more comfortable and convenient for you!

The point is to get started and to be organised in your methods rather than having random ideas jotted onto scraps of paper, remember, you will want to come back to the entries to recall your ideas.

Review Your Journals

How about setting aside a weekly 30-minute window to reflect on your thoughts and plan ahead?

Or even just once a month?

When we read over what we’ve written, we observe our emotional growth, helping to inform our future actions. For example, if we identify a pessimistic tone throughout our entries, this will encourage us to adopt more optimistic frames of mind when working.

Switcheroo!

If the writing process is getting a bit intense, you could try a visual journal. Or combine both? You’ll stick to the process if you keep it interesting. Remember, there are no rules with journaling. You could even keep one journal for day-to-day events, another for sketching your ideas, maybe even a journal for writing about your reactions to specific events.

Key takeaways

There’s no right or wrong method. Trial different methods, whether this is every morning, first thing in the morning for five to 15 minutes, or three to four times every few weeks. The best way will depend on your own personality.
Whether you prefer a pen or a keyboard, the point is to be organised in your methods, having all of your thoughts in one location so you can go back and review your ideas.
Review your writing. This will help you to observe your emotional journey and have the perspective to see what areas you can improve upon. Try to understand how you can use these learnings and how you can embed them into your daily professional habits.

Think big. act small

As we’ve seen, there’s no “right” way of getting the writing ball rolling.

Why not trial a few methods, combine writing with sketching?

Have word prompts or start off with questions which you can answer by the end of the week?

The important thing is to get writing, reducing anxiety levels by freeing up your head space to allow us to focus on our professional and personal priorities.

Content sources

Forbes Women, 2021, Amy Shoenthal, ‘One Founder’s Unique Approach To Everyone’s Resolution: Journaling’
Forbes, 2021, Regan Hillyer, ‘Journaling: A Powerful Tool For Your Business’
Forbes, 2021,Nancy Olson, ‘Why 2022 Is The Year To Begin Your Journal’
Harvard Business Review, 2011, Teresa Amabile and Steve Kramer. ‘Four Reasons to Keep a Work Diary’
New York Times, 2018, Hayley Phelan, ‘What’s All This About Journaling?’
Psychology Today, 2020, Stephanie A. Sarkis Ph.D., ‘How to Start Journaling for Better Mental Health’