Do you have ideas or thoughts buzzing around inside your brain that you want to capture, but you dislike writing? Beyond creating the simplest of to-do lists, is sitting down to write a form of torture? Even if you have a script or prompts to help you, are you unable to get any words out of your head and down on paper?
Writing a diary or journal has been done since ancient times to record lives and events. Yet, journaling as a powerful self-help tool has massively gained in popularity since the 1960s. A New York City psychologist by the name of Dr. Ira Progoff began offering workshops in the use of the Intensive Journal method. Today people keep a journal to both record their feelings and to improve themselves with the knowledge they gain from it.
You can purchase a variety of journals online from stores such as Amazon as well as in bookshops. Coaches and therapists also use journaling to help clients. It is also incredibly easy to journal on your own in just a plain paper notebook or digital notebook. However, all journaling has one thing in common and that is writing.
So how can you journal if you dislike writing?
Draw or doodle pictures.
From simple to complex, any kind of picture that expresses your emotions and situation will help. After you've drawn the picture, you can label and annotate it. If you leave a blank page opposite your drawing then you can come back and review it later and jot down any additional thoughts, emotions, and responses. Quite often this simple method will get you writing quickly.
Why not try using different types of pens or pencils to make your journaling more interesting and stimulating. Color is also a good way to convey emotion.
Mind maps, diagrams, and graph paper.
If you are journaling about a problem, then you might consider using a diagram such as a mind map or decision tree. Diagrams are powerful because they are visual and help you to see patterns and connections more easily. If you are trying to decide, then you can illustrate the different outcomes and results to help you formulate the best decision. Graph paper is good for creating graphs and charts. Again, adding in color not only makes them more attractive but can highlight connections.
Use prompts.
Using a simple prompt such as a word or question can help break the blank page syndrome and inspire you to unburden yourself onto the empty page in front of you. You mustn't feel that you need to write a lot or even in full sentences. The journal and act of journaling must relate to your needs at that moment in time and this will vary day-to-day.
You could consider purchasing a journal designed for the specific use you need. There is a lot of weight loss, gratitude, happiness, habit tracker, and other journals available. Many of these will include prompts and recording methods that don't require a lot of writing.
Create a vision board/ collage.
Get some magazines or newspapers and cut out words, phrases, paragraphs, or even articles that relate to your situation or emotions at that point. Add in pictures that you find that could demonstrate how you are feeling or want to feel. Get some colorful stickers to ideas or emotions. Again, you can annotate it to make it truly personal. Leave a blank page so that you can revisit and review later and add in additional journaling.
Use speech to text.
While writing using a pen and paper is probably the most powerful method of journaling you can also use dictation software such as Google Docs Voice Typing, Microsoft Dictate, or Otter.AI. You'll need the software and a computer with a microphone to use this method. It may be easier to begin your journaling journey by speaking to the computer and imagining you are chatting to a friend or just yourself. The software will 'write' what you say, and you can save the document so that you can review it later.
You may choose to keep your journal electronically in which case you can review it and add any later thoughts and feelings by typing or dictating through the speech recognition software. Or you may decide to print it out and keep it in a binder. If you do print it out, you can embellish it with those stickers you got or make additional notes on the hard copy.
Don’t make it a chore be flexible
Journaling does not have to be undertaken every day for a set period that doesn’t suit you. Many people journal every day for 20 minutes as that is the method that suits them best. However, it may be that twice a week for 10 minutes serves your purpose.
Alternatively, you may choose to only journal when you feel you need it. Some days it may be that you choose to use a prompt or picture to kick-start your writing. Other days you may find that the words flow, and you can write without stopping.
The main points to remember are that the journal is a personal document designed to help you and that it is designed to be used and revisited. It's a living document and there is no correct or incorrect way for you to create or use it.
My final thought.
I keep two journals. I have a gratitude journal I use in the morning and a stream of consciousness journal I write in before bedtime. I am not strict about the amount of time I write, nor do I beat myself up if I miss a day, and neither should you. It’s your journal and it should be of benefit to you and not add to your stress.
For more information, check out these posts.
How To Start A Journaling Practice And Actually Stick With It.
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