Growing up in foster care often left me feeling like a puzzle with missing pieces. Didn't matter what home I lived in a part of me was always unsettled. Creative expression can become a haven, a way to piece together the fragments of your identity. For me, that haven turned out to be journaling.
But here's the thing: journaling isn't a one-size-fits-all solution. Just like some people express themselves through painting or music, others find comfort in talking it out. Journaling offers that same flexibility. It's about finding the method that resonates with you.
The first time I held a blank journal, I was overwhelmed. Lists, morning pages, bullet points – all these techniques flew at me from self-help articles. It mirrored the chaos in my head. But the thing is, the "right" way to journal is the way that makes you feel good.
Think about it. After a heartfelt chat with a friend, you feel a weight lifted. Reading back a funny story from your childhood brings a smile. That's the sweet spot you're aiming for in journaling. It's about finding what makes you feel calm, happy, or even just a little less lost.
My Journey Through Journaling Techniques:
I started with lists to get all the swirling thoughts in my head onto paper helped me see things with a bit more clarity. It was like organizing a messy room – not perfect, but a start.
I also gave morning pages a try, a method, popularized by Julia Cameron, that encourages you to write three unfiltered pages first thing in the morning. It's a mental dump, a way to clear the cobwebs before the day starts. This is more messy but can give a fresh start for the day ahead.
Lately, I've been loving voice journaling, especially because I find myself having those deep thoughts while on a hike. Talking things out feels more natural than writing them down. There is no need for perfect penmanship when you can hit record on your phone. It's surprisingly liberating, and the act of speaking my thoughts aloud often brings a new perspective.
7 Journaling Techniques You Can Try:
The beauty of journaling is its versatility. Here are some techniques you can experiment with:
- Lists: Write down everything that's on your mind – tasks, worries, things you're grateful for. Seeing it all laid out can be surprisingly calming.
- Morning Pages: Dedicate 3 unfiltered pages to write whatever pops into your head first thing in the morning. Release your thoughts, and start your day fresh.
- Bullet Journaling: Use bullet points and short sentences to capture thoughts, ideas, and to-dos. It's a quick way to organize your mind without getting bogged down in details.
- Gratitude Journaling: Focus on the positive aspects of your life. Each day, write down a few things you're grateful for – your health, a supportive friend, a good meal.
- Prompt Journaling: If you're stuck, pick a word or phrase (e.g., "home", "joy", "challenge") and write about it for a set time (5 minutes is a good starting point). The prompt jumpstarts your creativity and gets you going.
- Voice Journaling: Talk out your thoughts and feelings into a recorder or smartphone. Transcribe them later into your journal, or simply listen back to them.
- Art Journaling: Unleash your creativity! Use your journal as a canvas for drawings, collages, or even doodles. It's a therapeutic way to express yourself visually.
Don't be afraid to experiment! There's no right or wrong way to journal. The key is to find the method that resonates with you, the one that makes you feel heard, understood, and a little more whole.
So grab a notebook, your phone, some paints – whatever feels right – and see what happens.
You might surprise yourself with what clicks. This is your journey to self-discovery, and journaling is a powerful tool to guide you along the way.