Journaling is a judgment-free way to clear your mind of overactive thoughts and feelings or to keep a record of noteworthy events of your life. Several years ago, I started journaling for that reason. Recently, I have taken a different approach to exclusively writing paragraph after paragraph as I pour my thoughts on paper. Mindful journaling is using mental exercises to guide your writing. This approach has allowed me to dig deeper into my psyche. If you're like me, it's hard to focus when your mind is racing. Too many thoughts leave you stressed and confused; mindful journaling can help.
Why Journal
An imaginative mind, overthinking, or dredging through stressful situations are some reasons to engage in mindful journaling. Mindful journaling can help you organize your thoughts and put situations into perspective on a scale of importance and urgency. A journal is a safe place to be totally honest with yourself. Mindful journaling leads to self-discovery and self-awareness, which can improve your overall emotional intelligence. It can lead to other positive outcomes, including (but not limited to) working through conflict and strong emotions, reaching goals, increased creativity, and improved memory.
How to Begin
Firstly, know that mindful journaling extends beyond writing your feelings or keeping a record of events. The specific exercises of mindful journaling require you to think a little deeper. Beginning mindful journaling is simple and accessible. All you need is a notebook or composition book and a writing utensil, or if you prefer, a computer or laptop. I personally prefer a notebook and like having a variety of pencils, pens, thin-tipped markers, and highlighters. Writing in different colors and highlighting can help with organizing thoughts and ideas. Title your notebook or file Mindful Journaling and start each entry with the date. Establishing a constructive daily practice is a great way to begin. Below is an exercise I created for a quick and motivating way to start each day. Remember, the power to start is in your hands, and it's easier than you might think.
FANS
FANS (Feelings, Affirmations, Needs, and Success) is a daily practice I do in the morning. List the letters FANS, one letter per line or two lines, in your notebook or document. Next to each letter, write your thoughts as explained below.
Feelings
Write words that describe your feelings in the moment. Good or bad, positive or negative, acknowledge and write them on paper. Feelings are never wrong, but how we deal with them matters. Using a feelings wheel helps you be more precise about what you are feeling.
Examples: nervous, anxious, perplexed, content, calm, accepted
Affirmations
Affirmations are positive statements that affirm your worth as a person. Affirmation statements can be general or specific to what you are trying to achieve or overcome. Referencing websites will help you come up with some general examples. Enter daily affirmations in your search bar and explore.
Examples: I am worthy of being loved. I can do hard things. I am growing at my own pace. I can change to be a better person.
Needs
List what you need, emotionally or physically, to help you get through today. Recognition is the first step in meeting that need, and even though all our needs may not be met, it's good to try. It will increase self-cognition while realizing that your needs are important.
Examples: I need time in nature. I need strength and perseverance. I need to forgive myself for my mistake at work yesterday. I need a healthy meal.
Success
Write one or two successes that you've had recently. For this one, start small. Success doesn't have to be a major accomplishment, such as a job promotion. Congratulate yourself on everyday tasks and larger accomplishments, too. It's a good way to focus on the positive, and positivity is motivating!
Examples: I organized the garage. I reconciled with a friend. I found a new job. I handled a difficult situation calmly.
Try It!
If you consistently practice FANS over time, it can make a constructive difference. It is the morning boost that sets me up for a good day. In the next blog post, I will explore cathartic writing. Leave your email for more posts on journaling. In the meantime, start your journaling habit and notice the changes it makes in your life!
