I have never been much of a journaler. While I have dabbled in the process, I have always wanted to be someone who sits down and connects with the written word through journaling—someone who is able to pour out my feelings and thoughts onto the page, gaining insights and drawing connections deeper into myself. But I have yet to get into the rhythm, connection, or benefits of journaling.
A more accurate statement would be that I am more of an aspirational journaler. I want to want to journal.
I have bought many pretty books, each with the intention of starting a new journaling practice, and each being utilized or repurposed for different activities. Some journals began with hopefully started journalling moments. Some were reclaimed with notes from courses and pieces of different training. Some are still sitting blank, waiting to serve their purpose like little beacons of hope waiting to be cracked open and explored. Simultaneously holding excitement and intimidation in their presence.
I have asked myself why when contemplating my lack of connection to the journaling experience. A common theme in my experience has been the blank page.
I noticed how I would get thrown off by the blank white page. Getting caught up in the details of how to journal.
What do I write about?
Where do I start?
How do I know what to do?
Do I start with “Dear Diary”...?
I would get more caught up in my head on where to start and what to ask and less in alignment with the practice's intention. I would hesitate to crack open a new journal and then “ruin” the pages by not continuing the writing journey. A few pages of dedication soon became a stalemate, with my words no longer being committed to paper. Trapped in my own head and unable to articulate into the words on a page.
I would also get caught up in the logistics and aesthetics of writing.
Should I print my words or use cursive?
What colour pen to choose?
Do I go to the bottom of the page or leave space?
Then, there was the time that would lapse between entries. I would crack open my journal and see that days, sometimes weeks, or even months, had passed since my last entry. The date looming there in front of me, telling me I had failed to keep up with the dedicated practice, written in black and white on the page. A stark reminder that I had not been journaling.
These thoughts hold me back from the freedom of expression and connection. I was ultimately getting caught up in a perfectionism loop. This is not new to me. I am familiar with wanting to start something only if it is perfect, which will often lead me to a cycle of procrastination. But we can talk more about that later (see my previous post, Procrastination: An Inner Rebellion From a Perfectionist).
A little nugget of noticing I experienced was how I would begin to write if I had a “hook” or something to start with. What I needed was some guidance. Some structure. Some way to help get me out of my head and into my process. This is where I discovered guided journalling.
Something shifted when I was introduced to the Self-Love Journal, a guided journal created by Switch Research, using science and research to create a 91-day guided journal.
So what is guided journaling? A guided journal is a pre-set journal that provides focused questions, prompts and reflections to help cultivate your journaling experience. Instead of looking at a blank page, you have some prompts to guide your writing and fill in the pages.
Not only did I discover how helpful it was to have things set out in this structure, but I was also given the opportunity to facilitate daily live guided journaling sessions, providing more insight into the daily questions, insights and reflections! Having a guided journaling opportunity kick-started my journaling journey.
By adding another layer to the experience, of me facilitating daily live guided journaling, I could connect with the process of journaling from a different vantage point and ultimately find a way to journal.
This is a concept that I have fully embraced, both as a therapist and in practice. There is no right or wrong way to journal. You can hand write, type on a laptop or phone, dictate using voice memo, or listen and reflect on the experience later. All paths lead to greater connection and understanding of oneself.
While I am still new to journaling, I am on a kinder and more compassionate journey toward my writing. Sometimes I take breaks, and sometimes I write daily. I have learned that it is not about the calendar days I write but the day I do write. Day 2 of a guided journal does not have to have a date beside it aligning with the previous calendar day, delineating the time between sittings. Whether the next day or a week later, it is still Day 2 of my journey, which is less daunting, more accurate and more sustainable for me.
I am still a newbie, but I am learning to embrace the experience of journaling and focusing less on the expectations of the process. I take breaks when I need to and enjoy the times I write. I am learning to go with the flow and have no expectations of what journaling will be for me—using the guided journal as a template for moving forward at my own pace.
So, whether you are an avid journaler, new to journaling or still on the fence, you may be interested in checking out a guided journal like the Self-Love Journal to help facilitate a new way of journaling.
Until next time,
- Bethany
