How to start Journaling if you struggle to find the time
Journaling is the most accessible way to have therapy at your fingertips.
It is scientifically proven that Journaling has various therapeutic benefits, both emotional and physical, having a positive impact in deceases such as asthma, liver disease, rheumatoid arthritis and cancer.
Journaling consistently helps access and organise our thoughts and feelings in a logical way, as we start to spot patterns in our thoughts, emotions and behaviours, by identifying what are the triggers behind it.
With so many benefits and proven to be so much cheaper than paying a therapist, why aren't more people journaling?
The most common objection is the struggle to find the time to do it. Many of my clients felt they failed at sticking with this practice because they would start for a week but slowly keep forgetting to come back to it.
The important thing to understand is that it's OK to miss a few days and you are not failing if you do. Journaling regularly will get you the healing much quicker, but as long as you journal a couple of times a week, you are doing amazing!
It takes roughly 28 days to our human brain to create a habit. Many give up before the completion of these 28 days, that's why they struggle to keep a new practice.
Persistence and patience are keys whatever new habit you want to implement, and Journaling is no different.
Here are some top tips to get you started if you struggle to find the time to journal:
- Turn down the TV and turn off gadgets such as phones or iPads to avoid checking notifications
- If you like the meditative state, you can lit a scented candle or incense
- Put some relaxing background music- if you don't like radio silence
- If you have a big/ busy family, consider waking up earlier or sparing some time before bed for you journaling practice
- Consider a quiet place within your home, where you are not going to be disturbed
- Try to add a little moment for reflection, by squeezing in some minutes after your journaling practice
- Aim to journal around 15 minutes a day or half an hour a week
- Make it a ritual- I have my journal on my bedside table so I spare a few minutes in bed, every night, journaling
- If you are struggling to know what to write, consider using prompts to give you a focal point. Here are some prompts you can use to help you.
- Remember, there is no perfect way of journaling or using a journal
- Give yourself time- be patient and persistent. Remember your brain needs time to create this new habit
- Be kind to yourself- don't judge yourself or the way you feel. Just by tapping into those less glamorous emotions, you are opening your way to healing
- If you start to feel worse its best- and always OK- to step away and come back when you feel ready
Journaling is a fantastic tool that can show you the way to empower and nurture your inner being as you heal painful emotions.
I hope this article gives you the boost need to start this amazing journey with compassion, kindness and mindfulness.