How to Get the Most Out of Your Journaling Sessions
The benefits of a regular journal practice are well-documented and plentiful. And while there are truly no rules for journaling — no “right” or “wrong” way to do it — we’ve gathered a few tips from our community that have helped them squeeze the most goodness out of their journaling sessions.
Be consistent. According to research, we get the most benefit from a journal practice that consists of 15-20 minutes of expressive writing, 3-5 times per week. Consistency allows for better integration of ideas and concepts and gives you time and space to return to tough decisions or challenging patterns after you have time to process what you’ve written.
Aim for YOUR best time of day. We all know this: some people are morning people, some are night owls. One is not better than the other (but obviously, morning people are the best). Try to plan for journal sessions when you feel the most mentally energized and clear, when you are the least distracted, and when you are emotionally available.
Be honest and vulnerable. This is a biggie. In order to get the most pure and real benefits from journaling, we have to be honest with ourselves. One of my favorite realities of journaling is that it exposes and shines light on the Truth. We can pretend we feel a certain way or write to try to convince us of our truth, but — if you are really paying attention and connected to yourself — that small, gentle part of your core (your inner Knowing as I like to call it) will nudge you towards the Truth. We do ourselves a disservice when we sugarcoat, tip-toe around, and dismiss our truthiest Truths.
Related: If You Want the Juicy, Delicious Benefits of Journaling, Do This
Find a strategy that lights something inside of you. There are plenty of different types of journal styles:
reflective journaling: processing past experiences and emotions,
blank journaling: setting a timer and writing for the duration with no prompt or goal,
daily journaling: recounting what happened each day to stay motivated, identify patterns, and stay organized,
bullet-point journaling: making lists, writing affirmations, listing goals, etc. in short duration with no real long-form or expansion,
topical journaling: focusing attention on one specific topic for several journaling sessions (most of the journals in the Thirty Days Journals collection are topical in nature).
For the most well-rounded experience of journaling, dabble in all of the different styles. They all have something valuable to offer.
Join (or start) a journal group. Find a group, either virtually or in person, where you can work through a journal, focus on a specific topic, or simply hold one another accountable to stay consistent with your practice. This doesn’t mean you have to share anything you write about - it’s just a group of like-minded people who are passionate about journaling. Those are my kind of people!
Keep it in view. Keep your journal somewhere that is visible and easily accessible. The more you see it throughout your day, the more likely you’ll grab it and stick to a consistent practice. If you’re worried about someone finding your journal and reading it, use a different object — a book, a Post-it card, or even your favorite pen — as a reminder.
Create a cozy journal space. What environmental factors make you feel safe, centered, and at peace? For some, it’s a favorite chair with soft lighting, a softer blanket, and a cup of tea; for others, it’s a patio chair, a sunrise, and a mug of hot coffee. Whatever your preference, go where you feel calm, connected, and the most YOU.
Ready to try these tips out? Visit the Thirty Days Journals Shop and find your next journal. From self-discovery to motherhood and writing letters to dreaming big, there is something for everyone.
