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How to Remain Consistent With Journaling Therapy

Kiran Khannas a Nuclear Engineer, a die-hard blogger, and writes an article on personality/skills development for the leadership roles.

Image by StockSnap from Pixabay

Image by StockSnap from Pixabay

Journaling therapy or healing every day for 10 minutes helps you to develop intuition. We always ask someone else to evaluate ourselves through self-reflection exercise, but you could do this yourself daily by developing a journaling habit.

It makes you in command of your intuition, and you are not relying on others to judge you. The substantial benefit it brings is clearing your mind from negative thoughts, which helps you balance your thought process.

Write questions/concerns, take a deep breath, and listen for your Higher Self response. Let yourself write automatically. If you don’t get an answer right away, look for signs during the day.

So let’s talk about the acronym of WRITE words in context with journalling.

W = What is it? You are going to write.

R = Reflection, meaning you are taking journalling as a kind of mindfulness or meditation.

I = Introspection of your feelings and thoughts.

T = Time yourself.

E = Exit strategically with introspection.

So your concluding line could be like below:

  1. I am aware of XYZ
  2. I feel ABC.
  3. As I read this, I noticed XYZ.
  4. I want ABC.

The practise of writing can enhance the brain’s intake, processing, keeping, and retrieving of information informally. You can be flexible and can have your way of capturing your flow of thoughts. All you need a few cents spiral copy and a pencil or pen you are comfortable writing.

Writing things out by hand improves memory, encourages more in-depth thinking and reflection.

One of the easiest and most impactful ways to the journal is merely writing about something you’re grateful. Studies have shown this simple habit can improve your sleep, increase happiness, and even reduce illness symptoms.

Location, duration and time is flexible per your liking. I typically maintain two type — Morning Gratitude (When you feel down, you can read through it for a boost of gratitude and happiness), and Daily Journal. All my negative thoughts come in my Daily Journal, which I tore away and throw it on dis-bin. I do not want to go back on this negativity in the future and drain myself. It is my choice, you may preserve it if you like.

Morning Writing helps you write anything and everything that crosses your mind–and they are only for your eyes. The point is to put down whatever flood of thoughts you have on plain paper to start your morning with a clean slate.

When you write in your journal, try to review the day’s events. It will be nice to reminisce in the positive times you had that day.

We all have dark days, black moods, and anxious feelings. Use writing in a journal to explore the darkness. You will find your inner light when you do.

“Until you make the unconscious conscious, it will direct your life, and you will call it fate.”
― C.G. Jung

It promotes the brain’s sharp focus. Also boosts long-term memory, illuminates patterns, gives the brain time for reflection, and when well-guided, is a source of conceptual development and stimulus of the brain’s highest cognition.

Writing forces people to re-construe whatever is troubling them and find new meaning in it

How to Balance Life with Four types of Journaling Quadrant

  1. Emotions
  2. Actions
  3. Wisdom
  4. Structure

Consider these four quadrants as the wheel of life. We need to balance them to optimally, if not entirely.

Emotions are in equilibria with Wisdom, likewise Action is with Structure.

For example, if you want to be productive in your job, you need to define a set of actions to take. You keep your motivation high with adequate planning for taking action on the ground. It would be best if you had the clarity of vision and what aim you have in mind.

Author illustration of Journaling Quadrant

Author illustration of Journaling Quadrant

Above four-quadrant explains this, with right diagonal balance with each other — emotions with Wisdom and Actions with Emotions. While you do your journaling, you need to keep below the table in mind.

Any actions based on the journal you take, you have corresponding feelings mentioned in a column titled “You Feel”. Anything in excess you have an immediate counterfeit is discussed below in the column “If Excess”.

Author illustration of Journaling Quadrant

Author illustration of Journaling Quadrant

Not Consistent

One of the significant problems we all face and in fact on my research is most people leave journalling since they cannot remain consistent. Many do intermittently. What i could see, if we can have a good practice on what should be the different type of content useful and used by many globally.

Below table list different type of journal types used globally with a purpose for each style. If we make a habit of going through this once or twice, this will help you give directions to writing journaling. We could do a value-added journalling to enhance productivity. Please add as a comment, if you know any other type of journaling. I will add to the list to make it a comprehensive resource.


14th in the above list could be sex journal; Help partners communicate their desires without actually having to vocalize them. (Not added in above list to grab your attention on not so common journalling content).

Keep focus on following 10 areas of your life. You can have a weekly ritual to access where you are and what balance is needed.

  1. Health
  2. Family
  3. Friends
  4. Intimate Relationship
  5. Work
  6. Finances
  7. Adventure
  8. Hobby
  9. Spirituality
  10. Emotion

Journaling about your goals helps you clarify what you want and encourages you to consider the why and how not just the what. When journaling toward your goals, just writing them down is a tremendous step to getting them done.

Start a dialogue with your inner child by writing in your subdominant hand and answering your dominant hand.

The Values Journal-a powerful way to manage stress, improve relationships, and feel more confident and in control.

Journaling about your dreams is one of the fastest ways into a peak state.

“Peak experiences as rare, exciting, oceanic, deeply moving, exhilarating, elevating experiences that generate an advanced form of perceiving reality, and are even mystic and magical in their effect upon the experimenter.” — Abraham Maslow

The Ideas Journal keeps helping you jot down those brief moments of inspiration. Latter, you have every possibility to convert this to opportunity. Research shows that the moments after we wake up are the time of the day when our brain is the most active and creative; therefore, it’s much more likely that we will get our best ideas then.

Immediately after every lecture, meeting, or any significant experience, take 30 seconds — no more, no less–to write the essential points.

Recording your thoughts in a medium outside your head clears out limited storage capacity of your brain. As a result, your mind becomes quieter: It stops returning to the same worn-out mental loops over and over. You can think more clearly.

It can be anger, frustration, and also when you have a challenge in satisfying yourself. When you think you’re not done enough in your life or career, this is when the therapy world comes in the picture. It helps you to heal you, and to move you forward. Healing by writing is Journal Therapy.

Track habits is the right way of tracking your new habits and keep improvising. For example, if you are just started your morning routine, and you intend to wake up at 4 am, you can track how many times you woke up at 4 am and what you need to do to reach this goal.

Do's and Don't for Journaling Therapy

Author Illustration

Author Illustration

Don’t check your social media or email until after your 3 hours of deep work.Your morning time should be spent on output, not on digital input.

Many people think a diary is the same thing as a journal. However, there is a difference between the two.

  • A diary is a book to record events as they happen.
  • A journal is a book used to explore ideas that take shape.

For example, for career and work in the diary, you can maintain Appointments, meetings, and tasks completed at work. In contrast, in the Journal, you keep big picture career goals, dreams, and aspirations.

Journal therapy is a kind of personal conversation with yourself. It also helps you manage time management effectively, particularly in the current situation, when you have limited resources while working in work from home.

By doing this, you can release your fear, emotions and anxiety. Journal therapy is also a way you can start loving yourself. It is a way to help you, relax because if you are not releasing your emotions, it will make you tired mentally, emotionally, even though you are physically not tired. It enhances your productivity and decision-making ability.

You have an intimate, honest conversation with yourselves and the best part is no one is judging you for this. Doing this every day for 10 minutes in the morning would be the best. Some tips you can use if you like playing soothing music at the background.

Some good journaling prompts

  • What am I great full for today?
  • What dreams and goals I am focusing on today?
  • What I have to let go to achieve these dreams and goals?
  • What am I open to receive today?

In Conclusion

Like GPS, which helps you reach your destination through multiple complicated routes, GPS in journaling helps your life and mind Go Perfectly Straight. It allows you to declutter your mind with not so important thoughts or feelings in your mind and keep you well organised with a clean slate.

Start writing about where you are in your life at this moment. Don’t edit your thoughts or feelings and don’t correct your grammar. Don’t censor your thoughts. It is a way of converting a jumble of thoughts into coherent sentences to ask more challenging questions.

It has also shown reflective writing to improve decision making and critical thinking.

Treat journaling as an investment in your productivity rather than a detractor from it.You don’t have to be a writer, or a creative to keep a journal. Whatever your goals are–to feel happier, focused, manage stress, think more clearly, learn more intensely, or better align your daily actions with your values and goals–making time in your busy life to the journal can help you get there.

Just pick up a pen and start writing.

“Never go to sleep without a request to your subconscious.”–Thomas Edison.

Three keys for success in Journalling

Be consistent

Be honest

Be with the flow

Journalling will give you butterfly effect in action the positivity of this habit ripples into all other areas of your life, eventually transforming your whole life.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2021 kiran khannas

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