Beginners Guide to: Reflective Journal

To start a journal can be sometimes too overwhelming. To have a blank notebook that soon will store all of your thoughts and deepest emotions can be even horrifying to some. Personally, I find it difficult because I want it to be perfect - safe space for me that I will be able to turn to at any time. So after three years of writing three different reflective journals, I narrowed it all down .... steps that will help you to get started and help you find your inner voice.

1. The start - it's the hard part, once you done it the rest follows naturally. The start is like how you introduce yourself to a stranger. So start simple. This will warm you up to the idea of writing.

• INTRODUCTION. Introduce yourself by writing the basic facts about yourself, such as full name, work position/ Uni course, birthday/ horoscope, age, etc.

  
  

• VISION. Do a collage of your favourite pictures, either personal or from Pinterest. Underneath write a short description of why this particular collage or picture inspires you.

  
  

• SELF AWARENESS. Create a space where you track you thoughts and habits. It can be either mood or water intake tracker, daily intentions, gratitude, exercise tracker or simply a blanck space for a mind dump. Endless possibilities. (Keep notes of why you are tracking specific habit and what you try to achieve + did you achieve it later?)

2. Simply write. Once, you get used to the idea of writing, write about your day.

• DATE. If you also include the time of the day, it will help you to notice what thoughts creep in and what happens at different times of the day.

  
  

• GRATITUDE. Write three things that you are grateful for today.

  
  

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• JUMP RIGHT IN. Write about what happened or what is about to happen. Observe how do you feel and what is causing you that emotion. Is there anything you can do about it?

TIP: keep your description BRIEF. However, if you find it difficult keep it in mind for the future journaling.

The most important thing about reflecting writing is that you remember that this journal is ALL ABOUT YOU - your emotions, your behaviour, your thoughts, your goals and dreams. So instead of writing about what others did and thought, write about what did YOU feel like, what did YOU do about it.

You might wonder when is the best time to journal? It is when you have big, harsh and over the top emotions, because that is when your mind is running like crazy. It's like having a magnifying glass for your brain. Let it all out, for as long as you desire. Warning: do not focus on the number of how many pages you should write - just write. Let it all out until you feel like you have said everything that was on your mind or until you simply feel better.

After a couple of weeks, or maybe even months, come back to it and write a reflective entry about that day. Did you notice any patterns in your emotions, alarming behaviours or connections with people that simply push your buttons? If you have not yet found it, not to worry. Keep observing yourself and most importantly reflect on it - why did it happen? Why was I feeling that way? How do I feel right now? Where is this emotion coming from, and is there anything I can do about it?

#tipstricks #reflectivejournal #selfdiscovery #selflovejourney