Write your way to wellbeing
Reflective Journaling - what to write?
Writing a journal has been a practice of mine over the last 4 years and I try to consistently write in the morning before my day starts. Just having some time alone with your thoughts before you start your day gives you clarity and sets the intention for the day.
It differs from a diary in that it's not just to record events but to write down our thoughts, feelings and any challenges we can reflect on. What you write is entirely up to you, there are NO rules.
You could write about your plans for the day, anything that is happening in your life good and bad, anything that's not happening in your life, anything you are worried about, family disputes, health. It doesn't always have to be negative, include any positive moments, no matter how small they are. It's also a helpful way of putting down any inspirational ideas you may have. It's an entirely free-form process, there isn't a right or wrong way to do it.
Tips on getting started
You may find it hard at first to write anything with the blank page staring at you. Just write anything, the weather, what you've got on that day, any worrying thoughts, anything will do and eventually the writing will increase and start to flow. At first it may only be 2 or 3 lines and another time a whole page, don't get too hung up on how much you are writing, it's your journal and personal to you.
Benefits of journaling
Once you get going with it you will find it can be an important tool. Overall it's a great practice for reducing stress. It's great as a brain dump - if you have an overly busy mind writing your thoughts down is a good way to get them out of your head, clearing away the mental clutter. It gives you a viewing of how you are reacting in life. It helps improve mood by identifying any negative thoughts. This awareness will help you make sense of things that may have happened. It can help you to make better choices giving more focus on creating the life you want.
Reflective Journaling prompts
Awesomeness
Anything that's happened that week which are wow moments, could be something as small as your child has done their homework without being frustrated or needing help - celebrate the small wins!
Lessons learned
A reflection of something that's happened, can be good or bad, how did I react to it? Why did I react as I did? How can I learn from it? This reflection is all about self-awareness.
Looking forward
What can I do to focus my energy for next week to help make it an amazing week, do I need to do more exercise? More healthy eating? Catch up with friends?
Gratitude
Things to be thankful for (a favourite of mine!) I try to include this in my daily writing as well. It could just be a small thing e.g you've managed to get through a very busy week, a glorious sunny day, being thankful for your health, for your dog that greets you enthusiastically at the front door when you arrive home.
10 more journal prompts...
- I was motivated by .....
- What was the biggest obstacle I overcame?
- I wish I'd reacted differently when .....
- My energy was drained by .....
- I felt strong when .....
- What surprised me this week
- What was my most meaningful conversation?
- Things that made me smile
- How could the week have been improved?
- I was inspired by .....
Self-development
Journaling gives us the space to reflect on things, it increases our self-awareness helping us to empathise more with others. Reflection is a great way of getting to know what our boundaries and true values are. It provides us with a different view on life. You may find it difficult at first but just keep persevering, just 10 minutes a day and you will start to experience the benefits.
Article on the benefits of practitising gratitude https://www.simplyholistics.co.uk/the-powerful-practice-of-gratitude/