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. In the first part of this mini series we discussed what exactly a journal is. Today we'll take a look at how exactly journaling works.

What do I need to journal?

Basically all you need is a notebook and a pen. The notebook can be lined, squared, dotted, or blank. 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 picking it up and looking at it. You must like it. The same goes for the pen. Find someone you enjoy writing with. You may also want to purchase a pen specifically for your journal.

Of course, you can also keep your journal on your PC or cell phone. However, I highly recommend that you keep your journal by hand. Writing by hand has a much stronger impact than typing on a keyboard.

If you're overwhelmed by a completely empty journal and would like a little guidance or support along the way - I have good news for you! There are many wonderful journals with “pre-made” pages where you can find inspiration and exercises.

These are my top 3 journals 6 minute journal (for those who don't have that much time), the CLARITY calendar (with which you can plan your everyday life mindfully - there is also a less extensive version of this, this KLARHEIT Journal), and that Rise Up And Shine Journal (the slightly more spiritual version, beautifully designed with many impulses).

How do I proceed?

There are no hard and fast rules here either. Some like to fill several pages as soon as they wake up in the morning, others write down in bullet points what they are grateful for, and others answer the same specific questions every evening. Find out what suits 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 you can then 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 for your journaling routine in the morning. It's definitely worth getting up a little earlier for!
The 5-30 minutes are of course only a rough guideline. Especially at the beginning you should just observe how much time you need. Some people prefer to formulate sentences and take time to think. Others prefer to write down bullet points or their thoughts quickly - everything is allowed here!

What am I writing about?

I hate to repeat myself, but there is no right or wrong here either. As explained earlier, it is important that you focus on positive things. However, I would still like to give you a few suggestions that can often be found in the “prefabricated” journals:

1. gratitude…

...is the key to a happy life! When you become aware of everything that is already in your life, a pleasant feeling spreads within you and you are automatically in a better mood. You no longer experience yourself and your life situation as lacking, but as fulfilled. By the way, it doesn't matter whether you write down big or small things that you are 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 (e.g. “I am enough”/“I am fulfilled.”/“Every cell in my body is doing well.”). It is important that the affirmation resonates with you and affirms you. An intention is a statement of intent that is also formulated in the present. 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 over and over again throughout the day. They help you think positively about yourself and create focus.

3. Achievements…

...are important to show us what we have already achieved. We are often very hard on ourselves and criticize ourselves much more often than praise. If you make it clear to yourself every day what you have achieved, it not only strengthens your self-confidence but also reflects your progress. A success can be so small and yet significant. You are not only successful when you prepare a presentation, pass an exam or win a new customer. Successes can also be that you drank enough or spoke positively to yourself. 

4. Goals…

…writing it down is also very powerful. Many people formulate their goals as if they had already happened or come true (e.g. “I work in my dream job as…” / “I meditate every day” / “I have a fulfilling relationship that looks like such-and-such.”). This causes your subconscious to think that these things are already reality and this in turn helps you make things happen. You have a positive attitude towards your goals and believe in your creativity. Because as I said in the last post – you become what you think about every day!

In my opinion, journaling is legitimately a trending topic. It helps us stay positive and keep our focus on what is important to us. It also improves our mood and creates a pleasant start to the day. It's worth just trying it out.

Do it your way. Don't put pressure on yourself. 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 find out more about the topics of mindfulness, healthy eating or sustainability, take a look here over.