When I say the word journal, the image that might very well pop into your mind is that of a woman sitting with a notebook at a quiet desk, writing for 20 or 30 minutes about her deepest thoughts and fears.
Or maybe you think back to your teenage self, when you recorded the day’s events and poured out your heart on paper.
Or your grandmother, keeping a diary of the prices of eggs and what birthday cards she sent out.
The truth is, journaling takes a lot of different forms, and I believe it’s important enough for everyone to practice it in some way.
So today, I’m going to give you a crash course in journaling—including what it is, why it’s important, and some of the benefits of journaling—along with some things to consider as you create your own journaling routine. I can’t wait to see what you come up with.
What is Journaling and Why Is It Important?
Okay, so what, exactly is journaling? The simplest definition I can think of is to put your thoughts down on paper.
Notice, I didn’t say “writing your thoughts.” That’s because there are some methods of journaling that do not involve writing. Most do! But some don’t.
So at its core, journaling is about putting your thoughts down on paper. And that’s important because it helps us sort through what is going on in our hearts and minds, and it can support us as we make decisions and decide how to move forward.
It can look like venting. Something made you upset, and instead of lashing out at them, you put your pen to your page and let it all out.
It can look like reflecting. Perhaps you have a goal or a word of the year, like we talked about last time, and you want to pause and consider how you’re doing.
It can look like processing. Maybe there is a decision you need to make or an experience you are trying to heal from, and journaling allows you a safe space you need to process all the thoughts and fear and doubts, and maybe to discern the truth from the lies.
Benefits of Journaling
Even if you never look at these journal pages again, the physical process of putting your thoughts down on a piece of paper reaps so many benefits.
I am just going to run through a short list of them here, and maybe at some point, we can do a deeper dive into these. If you want to hear that, email me or message me on Instagram and let me know.
Benefits of journaling include:
- Lower blood pressure
- Improved mood
- Increased mindfulness
- Strengthens the immune system
- Better control of emotions
- Cultivates gratitude
- Better stress management
- Stronger relationships
- Can help calm anxiety
- Can help relieve depression
- Improved memory
There is just so much to recommend journaling to us, and that’s why I believe everyone should practice it in some form or another.
There’s journaling… and then there’s journaling together with God.
This free 20-minute video workshop introduces you to 3 ways you can invite God into your journaling practice. Because the truth is, you can encounter God and hear what He has to share with you.
Types of Journaling
The problem is that we have that stereotypical image in our mind of what journaling looks like. So let me burst that image and offer you a list of some other journaling methods. As I name them, I want you to notice which ones resonate with you. Also pay attention to the ones that you dislike or don’t want to try—at least not right now.
- Gratitude journaling
- Prayer journaling
- Free writing
- Dialogue journaling
- Perspective journaling
- Immanuel journaling
- Bible journaling
- Art journaling
- Line a day journaling
- Micro journaling
- Scripture writing
- Morning pages
- Attentive writing
- Cognitive behavior therapy journaling
- Guided journals or journal prompts
- Letter writing
- Photo journal
- Quote journal
- Personal compass or orienteering journal
- Bullet journal
- Examen or Ignatian Prayer
Did one sound interesting to you? Look it up and see what you can find. Or message me and ask more about it. I don’t want to overwhelm you with the possibilities or make you think you have to practice all of these. I just want you to see that journaling is not a “one size fits all” kind of thing.
Tips for Creating Your Own Journaling Routine
As you create your own journaling routine, you’ll want to consider a few different questions.
- What type of journaling do you want to try?
- How often do you think you’ll want to journal? Daily? Weekly?
- How long will you journal? Five minutes? Fifteen? Thirty?
- Where do you want to journal? Is there a place where you can focus and write freely, without feeling like others will distract you?
- Will you write by hand or on your computer? To be honest, you can even use the Notes app on your phone. What feels best to you?
As far as tips for you… my biggest tip would be to start small. Take a teeny, tiny little step toward starting a journaling practice. Because if you become too ambitious and try to tackle it all at once, chances are it’s not going to work out, and then you’ll grow frustrated and give up. So keep it small.
My second tip would be to make it as simple as possible. Attach your journaling to another habit or routine. Don’t buy the extra notebook if it’s one more thing to carry around. Keep it convenient and set yourself up for success. Right now, I do much of my journaling either on the Notes app of my phone or in my planner. Makes it easy-peasy to jot something down when it comes to mind.
My third tip would be to try different things until you find what works for you. Sure, start with what a friend of yours does and see if it’s a good fit. But if not, it’s okay to let it go and try something else. Or maybe you really want to be that kind of journaler who writes for 30 minutes every morning, but your schedule simply doesn’t allow for that right now. What might you try instead? You can even mix it up a little bit. I love to include Scripture writing in my art journal as a sort of background.
Keep a mindset of curiosity and play. Explore a little! Dare I say to even have fun with it. That’s what’s going to be what keeps you coming back. You’ll see the impact it has on your life and reap all those benefits we talked about a few minutes ago.
And finally, let go of perfection. There’s no such thing as a perfect journaling routine. We miss days. We write sloppy. We make a mistake. We tear pages out. It’s all okay. It’s good! Sure, it’s fun to sometimes look back through our journals and see what God has done and how we have changed, but it’s really the process that matters. Lean into the process and let go of perfection.
Journal Prompt: What Is Most Important to You When It Comes to Journaling?
Our journal prompt for this week is: what is most important to you when it comes to journaling? Do you want a safe space to process your thoughts? Do you seek meaning or purpose? Do you want a way to meditate on Scripture? Do you want to be more intentional in prayer?
What is it for you? Why is journaling a desire of your heart? Explore these questions and write down what comes to mind.
Invitation to Lent Retreat
My friend, it’s hard to believe, but Easter is early this year, which means that Lent will be starting in just a few weeks.
You may or may not know, I have an intern working with me this year. Her name is Cindy, and she has created a 7- or 8-week program designed to walk you through the Ignatian Spiritual Exercises in preparation for Lent. It will start February 11 or 12, 2024 and it’s called Lightworks Lenten Retreat (this event already took place).
If you’re not familiar with the Spiritual Exercises, it is a collection of prayers and meditations developed by St. Ignatius to help people deepen their relationship with God. For many years, people would dedicate 30 days on a sort of retreat to devote that time to work through the exercises, but today, many work through them in a “retreat in daily life” sort of setting.
That’s what Cindy has done. She has designed this Lenten Retreat very similar to my Journal Gently program, in that you will receive materials via email at the beginning of the week and then have the opportunity to write back to her by the end of the week and be supported by her as your spiritual director as you work your way through the program. You have a chance to ask questions or share what is important to you and how God is working in your life. It is a private, 1:1 interaction with her.
Cindy has room for about 7 people to join her. She is open to working with both men and women, so it’s also possible for you and your spouse to go through it together, if you’d like. But it is a very intentional and thoughtful way to enter the Lent season and prepare for the mystery of Easter—and though parts might be more difficult, I believe you’ll also find a lot of joy there, as well.
If you are interested, you can register at lovedoesthat.org/lightworks (this event already took place). It is being offered on a donation basis, so whatever you can give will support my work here at Love Does That. If you have any questions, you can email me at kari@lovedoesthat.org, and remember, my name is spelled K-A-R-I.
A Prayer:
God, I love the fact that we can meet with You on the pages of our journals, whether we are writing or drawing or creating in some other fashion. Words are a gift You have granted to us, a way to make sense of our world and process what is going on around us and inside of us. Help us to use journaling as a way to draw closer to You and name how You are moving in our hearts and lives. In Jesus’ name, we pray, amen.
RELATED EPISODES + RESOURCES:
- Lightworks Lenten Retreat: http://lovedoesthat.org/lightworks (this event already took place)
- Episode 137: 3 Easy Ways to Journal When You Don’t Know What to Write About
- Episode 118: Tips for Journaling In Front of Others
- Episode 54: 4 Simple Ways to Start (or Keep) Journaling
Coming close to your grief and entering into it can be scary. Overwhelming, even.
Journal Gently is an 8-week program designed to help you bring your hurt to God on the pages of your journal in a gentle and graceful way, whether your hurt includes grief, trauma, anxiety, depression, chronic illness, loneliness, and more.