What do Leonardo da Vinci, Frida Kahlo, Marie Curie, John D. Rockefeller, and Thomas Edison have in common? All of these history-making figures kept a journal! Clearly, with famous supporters of the practice like this, along with millions around the world who also journal regularly, it’s safe to say that this is one creative and rewarding practice that clearly extends well beyond middle-school English class assignments. Instead, journaling is a release, a soothing meditative pursuit, and an emotional outlet that encompasses vast realms of creativity, heartfelt expression, and practical tools for success.

Why Journal?

In addition to being an incredible vehicle for dealing with emotions and a safe space to explore your ideas and opinions, did you know that journaling can boost your health?

Studies show that journaling can help to reduce anxiety and may also help us better regulate our emotions. Gratitude journaling, in particular, has also been shown to bolster immunity, improve heart health, and support better sleep.

Additional scientifically vetted benefits of journaling include:

• Stress Reduction
• Improved Immune Functioning
• Better Mood Regulation
• Heightened Cognitive Abilities
• Bolstered Problem-Solving Skills
• Strengthened Emotional Intelligence
• Increased Gratitude
• Goal Achievement
• Better Sleep
• Enhanced Creativity
• Reduced Symptoms of Trauma
• Improved Communication Skills
• Holistic Healing

And the list goes on. The benefits of journaling are obviously compelling. But maybe you and writing have not always been the best of friends. Let’s face it: some people downright dread having to put pen to paper—or fingers to the keyboard. If that’s you, keep reading. The good news is that journaling, like most things, can be eased into. Just as we hope you wouldn’t set out to run ten miles if you hadn’t been jogging recently, journaling is a skill that can be built on, and that develops over time. With that in mind, we encourage you to inch your way into a regular journaling practice at a pace that feels right for you.

The Basics

Just as a runner needs a good pair of running shoes, you’ll need a few items to dive into any consistent journaling routine. Fortunately, these essentials are much less expensive than running shoes! For starters, you need paper—any notebook will do. If you like, personalize an ordinary notebook by decorating it with symbols or photos that represent what you care about—or browse the vast array of journals available for purchase in all kinds of colors, sizes, and styles. Are you a lined-paper kind of writer or someone who prefers the wide-open space of unlined paper? If you’re not sure, test it out and see what style of paper makes you feel most creative and inspired to write. Similarly, experiment with different colors and styles of pens as well, to find the ones that suit you best!

And if writing isn’t an option for whatever reason, you can still journal. How? Reap the benefits of journaling in audio format by using the dictation tool on your computer or the audio note feature on your phone! You can also maintain an electronic journal within our Innergy app, so you always have it handy on your phone whenever the urge to jot something down or process your thoughts through words might strike.

Journaling in Three Easy Steps

Whether you’re preparing to start a journaling practice for the first time or are a seasoned journaling pro that’s ready to take your practice to the next level, if you remember three key steps, you’ll be golden!

• Step 1: Pause and observe.
  Taking a moment to tune into what you’re feeling or thinking—or simply looking around to notice your surroundings—can often feel like a breath of fresh air. During our daily grind, we often get into such a go-go-go mentality that we forget how rejuvenating a simple pause can be. Give yourself the gift of slowing down—if only for a moment or two—to be present, to feel your breath, and see what you notice! Then, use this moment (and inspiration) to fuel your journaling session.

• Step 2: Express yourself freely.
  Writing can sometimes feel intimidating if you feel that you need to express something in a certain way. The beauty of journaling is that it’s a judgment-free zone where you can feel free to write however you like, to your heart’s content, venting and exploring anything and everything that you need or want to. Remember, too, that with journaling there’s no need to worry about spelling, punctuation, capitalization, or any of the things you might need to consider if you were writing a memo or a report. And perhaps best of all, know that no one ever needs to read anything you might journal about. These are your private pages and thoughts, written for you and you alone—unless you choose to share.

• Step 3: Explore and have fun!
  Journaling doesn’t have to mean reflecting on your day or taking a deep dive into your most complicated emotions or life situations; it can be whatever you want it to be! A place for dreaming up dreams and creating goals. A place for wild and wacky ideas. After all, many folks who’ve rocked our world with life-changing ideas (like da Vinci and Edison) kept a journal!

You can also use your journal as a visual space to sketch, draw, and paint. Or record the places you go in dreamland as you sleep. Create a travel journal of the places you want to visit someday. Or use your journal to reflect on your friends and family, describing what you love most about those you hold dear—or even venting about the things they might do that get on your nerves, but that you would never tell them in person for fear of hurting their feelings.

The options for what we can journal about truly go on and on. Grab your journal, go out in nature, and record what you see! Or use your journal to describe the music, art, sports, films, festivals, or food you love most! If it’s meaningful for you, you can find a way to include it in your journaling practice.

Supercharge Your Journaling

Not sure what to write about when you sit down to journal? Even the best tips and writing prompts in the world sometimes can’t prevent a case of writer’s block from sneaking up on you and derailing the free-flowing writing experience you crave. But don’t give up! We have a strategy that will catapult you beyond the pesky nemesis of writer’s block once and for all.

All you need is a timer (the one built into most cell phones will work just fine), your journal, and a pen. For your initial writing session, set the timer for five minutes. Then, put your pen to paper and just start writing. The main goal in an exercise like this is to keep your pen moving the whole time. Write about a specific topic or anything that comes to mind—and if you draw a blank, just write “I have no idea what to write” or “I’m so bored right now” or whatever you like over and over…until a new thought comes eventually!

As weeks go by, challenge yourself to expand your writing and set the timer for six minutes, then seven, then ten, fifteen, and so on, building your stamina as you go. That way, whenever you feel stagnation or resistance creeping into your journaling practice, you can pull out this freewriting technique to fast-track your way back into writing with ease.

A Path to Greater Well-being

In short, whatever style of journaling you choose, let yourself enjoy it fully with the assurance that as long as you’re putting words together, you’re doing it right. Let your innermost thoughts and feelings breathe, and let your imagination roam freely!

Write as much or as little as you like. Write at the same time every day, or write when you feel inspired. Write to remember, write to forget, or just write as a form of release. Write in times of happiness, sadness, growth, and transition. And as you write, know that you are moving closer to improving your well-being and expressing your true self with each and every word you compose!

As the popular writer and speaker Natalie Goldberg once said: “Whether you’re keeping a journal or writing as a meditation, it’s the same thing. What’s important is you’re having a relationship with your mind.”