The power of journaling (part 2) - how does journaling work?

Journaling can be a very magical tool that helps you gradually build your desired reality, reflect on yourself, and develop a positive mindset. first part of this mini-series We discussed what exactly a journal is. Today we'll look at how journaling works.

What do I need for journaling?

Essentially, all you need is a notebook and a pen. The notebook can be lined, squared, dotted, or plain. How big, small, thick, or thin it is is also up to you. The most important thing is that you enjoy the book and enjoy holding and looking at it. You have to like it. The same goes for the pen. Choose one you enjoy writing with. You might even want to buy a pen specifically for your journal.

Of course, you can also keep your journal on your computer or phone. However, I highly recommend keeping it handwritten. Writing it down by hand has a much stronger impact than typing.

If a completely empty journal feels overwhelming and you'd like some guidance or support along the way, I have good news for you! There are many wonderful journals with "pre-designed" pages where you can find inspiration and exercises.

My top 3 journals are 6-minute diary (for those who don't have much time), the CLARITY Calendar (with which you can plan your everyday life mindfully – there is also a less extensive version, the CLARITY Journal), and that Rise-Up-And-Shine Journal (the slightly more spiritual version, beautifully designed with many inspirations).

How do I proceed?

There are no hard and fast rules here either. Some people like to fill out several pages immediately after waking up in the morning, others jot down what they're grateful for in bullet points, and still others answer the same specific questions every night. Find out what works for you and what you feel most comfortable with. Ultimately, journaling shouldn't feel like another obligation. You should have fun with it!

Most people incorporate journaling into their morning routine. This makes a lot of sense because it allows you to start the day with positive energy. If you organize your thoughts a little early in the morning and focus on pleasant things, it will have a positive impact on your entire day. It's best to set aside 5-30 minutes in the morning for your journaling routine. It's incredibly worth getting up a little earlier for it!
Of course, the 5-30 minutes is just a rough guideline. Especially at the beginning, you should simply observe how much time you need. Some people prefer to formulate sentences and take their time to think. Others prefer to jot down bullet points or their thoughts quickly—anything goes!

What am I writing about?

I hate to repeat myself, but there's no right or wrong here either. The important thing, as I explained earlier, is to focus on the positive. However, I'd like to give you a few suggestions that are also often found in "pre-made" journals:

1. gratitude…

...is the key to a happy life! When you become aware of everything that already exists in your life, a pleasant feeling spreads within you, and you automatically feel better. You no longer experience yourself and your life situation as lacking, but as fulfilling. It doesn't matter whether you write down big or small things you're grateful for.

2. Intentions and affirmations…

…are guiding principles that carry you through your day. An affirmation is a short, positive belief formulated in the present tense (z.B. "I am enough"/"I am fulfilled."/"Every cell in my body is well."). It's important that the affirmation resonates with you and strengthens you. An intention is a statement of purpose, also formulated in the present tense. This is about what you want to focus on that day. Examples of intentions can be: "I focus on my strengths."/"I achieve my goals with ease." "I am calm and relaxed."
You can set affirmations and intentions in the morning and repeat them in your mind throughout the day. They help you think positively about yourself and create focus.

3. Successes…

...are important to show us what we've already accomplished. We're often very hard on ourselves and criticize ourselves far more often than we praise. If you remind yourself every day what you've accomplished, it not only boosts your self-confidence but also reflects your progress. A success can be small but significant. You're not only successful when you prepare a presentation, pass an exam, or win a new client. Success can also be achieved by drinking enough or talking positively to yourself.

4. Goals…

…writing things down is also very powerful. Many people formulate their goals as if they had already happened or come true (z.B. "I work in my dream job as..."/"I meditate every day"/"I have a fulfilling relationship that looks like this and that."). This leads your subconscious to believe these things are already reality, which in turn helps you make them happen. You have a positive attitude toward your goals and believe in your creative power. Because, as I said in the last post – you become what you think about every day!

Journaling is, in my opinion, a legitimate trend. It helps us stay positive and focus on what's important to us. It also improves our mood and provides a pleasant start to the day. It's definitely worth giving it a try.

Do it your way. Don't put yourself under pressure. Make yourself comfortable with a cup of tea, candles, or relaxing music. Treat yourself to time with yourself and your thoughts. And most importantly: Have fun!

If you would like to learn more about mindfulness, healthy eating or sustainability, take a look here over.