Whether you are looking to journal to reduce your screen time, or to hold on to memories, or to grow in your faith, or just to pass the time, you can use the tips below to help you begin the process. Personally, nothing other than regular Bible reading and consistent church attendance has been more impactful on my spiritual journey through the years than journaling. For many people, journaling sounds nerdy, and I am ok with that, but the impact in my life has been real. If you are reading this and thinking, “I could never do that,” I really want to dispel a little bit of fear surrounding the idea of journaling. First, there really are no rules, it is your journal. Write sermon notes, prayers, scripture memory verses, to-do lists, favorite quotes, and grocery lists, or your results at the gun range all in the same notebook if you want. You can chose instead to have a separate notebook for all of those things if you prefer (I have a notebook just for dog training and bird hunting). You can use a cheap spiral notebook, a more expensive moleskin, small pocket notebooks, or you can choose a guided journal like our Ordinary Journal (which is available in six different colors). Regardless of the decisions you make, here are five steps you can use to make journaling a part of your life.
- Choose a notebook and writing instrument. As I mentioned above, it doesn’t matter what you choose, but choose something that you want to write in and write with. Make it a joy. If you prefer lines, then get a notebook with lines. Do you want paper you can draw on or even use markers, then get thick paper. Choose the pen or pencil that you enjoy using and keep it with your journal. The tools can make the experience, so choose the things you want to write with and write on and look forward to using them. Recently, I have been using the Mini Field Journal from Lochby for a lot of my journaling. Angela bought it for me for Christmas last year, so when I get it out, I get the joy of writing in a great notebook and the reminder that Angela bought it for me, both of which make the writing something I look forward to.
- Choose a time and a place. I use notebooks throughout the day, but primarily I journal after I read my Bible in the mornings. I also use mornings (or occasionally the night before) to I create or review a to-do list for the day in a separate notebook that helps me to keep on track for the day. Because there is a set time, I journal regularly. Choose a time and attach it to a habit (maybe you want to write after you read your Bible or while the coffee brews in the morning?) and watch how the attachment of to a habit builds the routine of journaling.
- Choose a purpose. Think intentionally. Is it a prayer journal? Do you want to collect everything in it? Maybe you want a fitness journal or a gratitude journal. Again, whatever you choose is fine, but make a decision. And then decide if you want to keep your journals or trash them when they are finished. Some people throw theirs away because they don’t want anyone to ever see into their writing. I keep all of mine because they build a personal history that I can go back to over and over again. When you know what the purpose is for your journal, you can know everyday what you are going to be writing about.
- Lower the bar. You don’t have to write 500 words per day. You can focus only on gratitude and write one thing each day you are thankful for. You can write two sentences, or a list. No one is judging or grading your journal. It is for you. Often, the most difficult thing about establishing a new routine is starting it–so just get started and allow your journaling to grow with you.
- Don’t try to be perfect. I love the days when I don’t have to scratch out any words or when I don’t run off the page in my writing. But, those are few and far between. Be ok with misspelled words and sloppy handwriting. I keep a small notebook in my garage gym to track my lifting–it is not neat, is covered in chalk dust, sweat stains, and scribbles but it helps me to know where I’ve been and where I’m going. Don’t worry about being perfect, choose persistence instead. The journey of journaling really is the destination.
I keep several notebooks and all of them have unique purposes. But, more than anything, they keep me focused and a bit organized. They also pull me away from the allure of screens and devices. Journaling has been a transformational habit for me, and even though we chose not to include it as a core habit for 7-STRONG, I can assure you that regular journaling will help you to be stronger today than you were yesterday.
