There is no shortage of resources online extolling the virtues of journaling. Studies have shown that journaling can improve productivity, creativity and communication skills. People who journal daily also report reduced stress and anxiety. A journal is a private place to examine emotions, solve problems and clarify goals. Last year I challenged myself to journal every day, and here is what I learned from 600 days of journaling.
Why Did I Start Journaling?
I have made many past attempts to keep a journal, but I have struggled with consistency. First, I tried to keep a hand-written journal, but I abandoned it after about 20 pages of brief, sporadic entries. Then I turned to a digital journalling app on my phone and computer. I thought if I had my journal with me at all times, I would write more often. While my consistency improved, I felt disconnected from my writing. Then I went back to a physical journal, but my entires became even more sporadic and aimless.
In January, 2019, after almost 5 years, I finally finished my second Moleskine journal. My writing was becoming more consistent, and I promised myself that I would fill the third one faster. Yet, it wasn’t until April of last year that I finally challenged myself to write EVERY day. My first goal was 30 consecutive days, then 30 more days, then until the journal was completely filled. Since then, I have written almost every day and I have filled five more journals.
My Journaling Method
I have read that many people get the most out of their journal habit by writing first thing in the morning. They argue that your mind is clearest and least inhibited upon waking. The morning is also a good time plan your goals/tasks for the day. They argue that when you put them on paper you are more likely to complete them. “Morning Pages”, the practice of writing three full pages as soon as you wake, is common among artist. I have tried journaling in the morning and have failed to fit it into my morning routine.
Instead, I prefer to journal at the end of the day. Most days this means I retrace my steps revisit the events of the day. I take this time to examine what went well, what didn’t, and how I can improve tomorrow. I reflect on challenges I faced during the day and whether my response was appropriate. Sometimes, this is a boring and tedious task, and other times it yields new and valuable insights.
For example, while recalling an earlier disagreement with my wife, I saw her position in a way I couldn’t at the time. With my mind clear of the emotions of the moment, I viewed the situation with objectivity and honesty. I gained an understanding of our disagreement and how we could avoid it in the future.
My journal is also my annual goal-tracking tool. Each month I will rewrite each goal and reflect on my progress toward each. For example, one of my goals this year was to run 365 miles. In my journal, I will examine my strengths and weaknesses relative to my goal. I will celebrate a new distance milestone while examining the need to improve my pace. This helps me remain accountable to myself so the goals I set in January don’t die in April.
Highs and Lows
Some of my most insightful journal entries occur when I’m in a sour mood. When I sit down with my pen and paper, I can unleash all my thoughts and feelings without fear of judgement. I may start with righteous indignation, and end in the realization that I was in the wrong. Separation from an event provides me with clarity and objectivity that I lack in the heat of the moment. I can see where I have made mistakes and be more honest with myself about how to fix those mistakes. As Anne Frank wrote, “Paper is more patient than people.”
My journal is also a place where I remind myself of all the things I have to be thankful for. I may rant for pages about various annoyances only to realize their insignificance. I am much happier after writing about good things than complaining about bad things. Taking time to express gratitude helps me let go of trial things and refocus on what is important to me.
“Paper is more patient than people.”
Anne Frank
But, as idyllic as that sounds, I don’t do that every day. Many of my journal entries summarize the day’s events. I may write about how work went, how I felt after a run, or what I had for lunch. It’s sometimes quite boring. In fact, after 600 days, journaling sometimes feels more like a chore than something I want to do. But, I do it anyway to keep the momentum going.
In fact, I often write the most on days when I don’t have anything to write about. As soon as my pen hits the paper, my thoughts and emotions spill onto the page. I often learn things about myself on the pages of my journal that I never would have known otherwise. On many occasions I learned of something lurking in the back of my mind, silently nagging me. By sitting down with a pen and paper, I am can unearth hidden anxieties and deal with them. Like the way one great shot brings you back to the golf course, these moments of discovery brings me back to my journal.
What have I learned after 600 days of journaling?
- “Moments of clarity” happen, but they are infrequent; Don’t expect it to happen every day.
- Trust the process and write when you don’t want to; You never know what you need to get out of you system.
- When I’m facing a tough problem, writing helps me organize jumbled thoughts; It helps to think more clearly about the problem and find solutions
- Don’t be afraid to write what you feel. No one is going to read what you write, no one is going to judge you. You will not gain clarity or find solutions if you are not open and honest with yourself.
- Journaling can be messy and that’s ok. Embrace the mess. Don’t be afraid of spelling, grammar and punctuation mistakes. Your goal is progress, not perfection.