Writing 5 minutes or at least one sentence a day can be a powerful creative tool in gaining perspective on your happiness, fulfillment, pleasure, and self-knowledge.
Journaling does not need to be a long and complicated process. Writing 5 minutes nearly every day is fine and a great step. Even writing one line a day that summarizes up your day can have positive benefits. I challenge you to try it.
Be consistent. Decide if you need a specific time to journal or (like) write before bedtime with no definite time. Do whatever works for you. Be creative and have fun. If you hate to write, doodle, draw, or cut out and paste pictures to create a collage.
If you don’t know how to start, begin by describing a life-challenging incident in the second person.
Just set a timer for 10 minutes and write whatever comes to mind as a fast as you can. Do not get caught up in correcting your grammar or spelling. Just free write using the stream of consciousness technique, which was invented by Julia Cameron, the author of The Artist’s Way, who calls this process morning pages.
Feel the fear but do it anyway. Release your fears in your journal. Write down 25 things that you fear.
Change your story by mixing facts and fiction. You can rewrite a negative result in your life into a positive one. Try rewriting what you wish had happened. The key is to have fun and be creative, but do not hang on to what might have been. Write it down, then let it go!
Learn how to journal consistently.
You might be saying “I do not have the time to journal”. If you can’t seem to find the time, I can tell you how you can. As discussed in #1, even 5 minutes of journaling a day can be effective in reducing stress. Try writing a 5-word gratitude list, then summarize up your day in one sentence before bedtime. The key is to do it daily about the same time each day. Make it a routine and be consistent.
I will write for ____________ minutes at day at ____________________.