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Trying to combat trauma, ease anxiety, vent out, boost mood, enhance creativity or just try to get organized, journaling is for everybody. It’s a small practice that does not require fancy materials or equipment. It’s something that can be done everywhere and anywhere.

My first encounter with diary entries was during my early teens. My friends and I were fans of vampire diaries. For everyone familiar with the TV series, the female protagonist used to journal daily. We decided to develop that habit. Every night I would take out this pink unicorn journal, and start writing. I felt disconnected from it but kept on because of the peer pressure. I did it for social acceptance. After a month I closed the journal and stacked it behind a stack of old books.?

What is journaling? Journaling is penning down your thoughts and feelings just to understand them better. Honestly, I have struggled with journaling since the day I began. I was cynical and skeptical about this habit. Maybe I still am.?

What changed my mind? I was a victim of overthinking. I was suffering professionally and personally. My banyan tree of thoughts would spread like weed consuming everything that came in between. I was struggling and felt helpless. One dreadful night of negative rumination coupled with failed coping skills prompted me to open an old journal. I have been roughing up the pages since. This was two years ago. This is how I began journaling. It has been a rocky road with few missed turns and hard bumps, but the intention still stands.

I feel self-righteous writing about journaling when I don’t have a perfect track record. I get distracted, occupied, and maybe lazy just like others. But here’s the thing: journaling is a habit. It’s not a hobby only when you’re feeling overwhelmed or have the luxury of time.

Just like all the other habits, this one also requires conscious work and intention. It will be your support when you’re feeling anxious, hurried, and lonely or just not in the mood only when you trust it enough to give it a chance. Journaling is unique to everyone. It can be just a check-in tool for one where else, it is a safe space for another’s deepest secrets. There is no right or wrong way of doing it.?

I am still figuring my way. I am experimenting with different themes, styles, and even modes. I can relate to the distance you feel when you write the first word or the first page.?

P.S. - Don’t beat yourself up whenever you fall short of writing daily.

Below are some strategies that helped me out when I was struggling with writing daily.?

• A paper journal is not mandatory.

You don’t have to keep a paper journal. The usual advice is to write on paper because some tests show that taking longhand notes versus typing onto laptops increases conceptual understanding and retention. Additionally, in my experience, it slows down your train of thought and gives you space to breathe. You don’t have to stick to this. You can use a laptop or a desktop for your daily journaling.?

Experiment and find whatever works to get into the writing habit. Try out all the ways of keeping a journal and then decide. Juggle with writing on paper, on a laptop, or your smartphone, and find whatever works best for you.?The paper journal is my safe space.??

• The time of the day is not the concern.

There is a lot of research that lays out the benefits of morning pages. Morning pages is a journaling practice of filling 3 sheets of A4 paper each morning with your stream of consciousness thoughts during the early minutes after you wake up. Your mind declutters, you plan out the day and you set out your priorities.?

• Not everyone wakes up the same.?

Some people feel more connected with themselves during the late hours of the day. No disturbances, no daily chores, no office calls. Just them and their thoughts. For them, evenings are great for reflecting on their day and preparing the to-do for tomorrow.

Again, time is not of importance. It's the habit. If it's convenient you can journal in the afternoon or during your break hours.?

Try writing at different times of the day and notice the difference. Choose when it feels most valuable to the journal.?

• Start small.

Keeping a journaling habit going–even if you only have a few minutes a day – is infinitely better than setting unrealistic goals.

Do you expect a smile on your face every time your journal? Or experiencing an Aha moment every time you talk about moving on??If yes, then you have to set realistic expectations because that’s not going to happen.

It's a process that needs time to blossom. The key is to do it daily.

When there are days when you feel blank, just keep the journal open for a few minutes. Conversely, set a timer for 3-5 minutes when you feel you don’t have enough time.?Additionally, just write three lines if that's all you can come up with.?It is all acceptable as what matters, in the beginning, is a habit. Practice till it becomes automatic like your morning meditation.?

As Nike says, just do it.?

• Track your practice?

A habit is a chain of practices. I love to see all the days in my calendar strike off with green. As is evident, I use the classic method of striking off the dates.?

You can opt for habits tracking apps or habit journals or use an old calendar. It’s so satisfying, psychologically, to see those marks add up to a streak.??

On my bad days when journaling feels burdensome, I just open the journal for 3 minutes to water my practice.?

Use what fits you the best but do track it. It adds accountability, and accountability increases our possibility of making it automatic.?

• You are out of ideas?

There are days when you will be blank! It is natural and normal. You are witnessing a creative shutdown. It is temporary.

When you feel stuck and out of ideas, write about your immediate environment.?

There is a red bottle on the right edge of the desk. The tablecloth needs changing. I have to organize my desk…………………………….. And it flows. Don't worry even if doesn't.?

? You can also try affirmations and/or gratitude. It will uplift your mood and get your thoughts flowing again on the days you’re tired or filled with self-doubt. It doesn’t have to be complicated. Start with what’s in front of you - your trip photographs or your inhaler. Then describe your emotions. Try focusing on a few and let yourself feel the emotion of gratitude.

Penning down everything you’re grateful for is a powerful mood booster and helps you conquer writer’s block.

?Altering your surroundings or changing your environment also works in breaking the block. If your room is the journaling spot, shift to the terrace. If the terrace is your usual spot, go to the nearest park and so on.?

There is no absolute place for journaling – it’s about finding whatever works for you.?

• Choose from the plethora of journaling techniques

Journaling doesn't have to be monotonous. You can mix it up according to your mood and desires. There are dozens of different journaling techniques to keep you interested when you feel de-motivated to write.

• You can do morning pages when you feel very heavy or burdened in the morning.?
• If you are new to this, opt for free writing.?
• If you are visual, you can opt for art journaling.
• You are someone who finds it difficult to keep track or prioritize. Lists are made for you.?
• Expecting catharsis, write an unsent letter.?

There are more. Make your journal work for you. Let it be there in whatever capacity you need. You don't have to be monogamous. Try out polygamy and then decide your type.?

• Make your journal personal.?

Your journal is a space to express yourself. It is not a novel for others’ eyes. Write in it without any fear of others. And if you’re still worried that others will stumble upon it,?keep it in a secure place. If it's a laptop then secure it with a password.?

?Your journal to feel better, to become more self-aware. Keep it like that. A journal should feel personal. Your journal should feel like it’s yours, and it should fit your personality. Decorate it however you want, name it if you want. Scribble in it, if that is what you need. You don’t have to worry about it being perfect. Your journal is your tool – not an Instagram fatality waiting to happen.

?I have tried various types of journaling, but what stuck with me are free writing and reflection journals. I will not say that I have mastered the skill. I am still learning. Journaling has numerous health benefits. I won't quote the internet. I will share my experiences.?

• It has helped me get through tough times.?
• I am more self-aware because I decided to adopt this habit.
• My writing skills have also improved.?
• I have become better at emotion management.?
• It helps me relax and declutter.?

Journaling is a wonderfully therapeutic and self-help technique. Keeping a journal helps you create order when your world feels like it’s in chaos. The joys and benefits of journaling outweigh the necessity of writing on paper or journaling in the morning. Something – even a few lines in your note app on the subway – is far better than nothing. Journaling has pleasantly surprised me. I hope it does the same for you as when you acquire the habit.

If you are feeling stuck at crossroads, please feel free to contact us. Visit us at www.transformhappily.com or email us at transformhappily@gmail.com. You can also call our customer wellness managers on our toll-free number 1800-833-8747 and let us help you transform, happily!