How to Start Journaling Again

From time to time, I struggle to write in my journal, especially when I'm stressed. I tell myself that I don't want to see a parade of negative thoughts in written form or that I don't have the energy to wade through a tangle of emotions. Yet, when I finally do open my journal, I invariably find that there's a lot of good mixed in with the bad. Writing in my journal gives me the perspective I need to recognize all sorts of interesting, even delightful, ways to move forward. Even a super-quick jotdown provides a much needed boost of energy and optimism. Long story short, it's always good to be back and I wonder why I ever stopped!

If you've stepped away from your journal routine and aren't sure how start again, here are four ways I've discovered over the years to find your way back:

1. Gift yourself with the option of going back to your journal guilt-free. If you think you've been away too long, I promise, you haven't. It's never too late to start again. Think of your journal as an old friend who loves you exactly as you are and understands that you can't always be in touch when life gets busy. Your journal is a safe, judgment-free zone for writing what you need to write when you need to write it. Just jump in, start writing, and let the time between entries fade away.

2. Write anything down, anything at all. Start with the date. Then, perhaps, the weather outside. Then, maybe, a thought about your day so far. If the words still don't come, try someone else's words. Write a quote or a line from a song you love, then one thought about why you love it and how it relates to this moment. Write the punchline to your favourite joke, then one thought about why it sticks with you. Alternatively, consider a list: things you're grateful for, good things, people you adore, things you're looking forward to.

3. Keep your journal in a place where you'll see it when you're most likely to write. If you're an early morning or nighttime writer, keep your journal on the nightstand. If you're a daytime journaler, try giving it a spot on (or in) your desk or in your handbag, where you're sure to find it during the day.

4. Even if you don't feel like writing, pick up your journal and read a page or two from a previous entry. You may find yourself returning to a memory that makes you smile. You may realize how far you've come since you last wrote. You may find compassion for yourself and the challenges you face. You may find a little inspiration and energy for the days ahead. You may feel the urge to write again! I tend to find a lot of humour in my previous journal entries. I'm forever trying new, often odd, things with mixed results. I take myself and my missteps a lot less seriously in my journal and it's a perspective on life that always cheers me up!

I hope these tips will help you find your way back to your journal. If they do, let me know which ones worked for you by leaving a comment below. I'd love to hear from you!

What I'm Thinking About While Creating New Journal Pages

Here’s a short video of some of the things I'm thinking about when I'm creating new printable journal pages and journaling in my own journal. Spoiler alert: it's all about reflection!

Reflection Anticipates Action

Last week, I wrote in my newsletter:

“One phrase I've seen many times over the past few weeks in the wake of the killing of George Floyd and global protests against anti-black racism is ‘listening, learning, reflecting.’

The reference to reflection always catches my attention because it is a process that is dear to me and has become the focus of my learning, work, and personal development. It is front and centre in every talk I give about journaling and I always describe it this way:

’Reflection is at the core of the work we do in our journals. It's 'thinking with a purpose' and it's more than just recording events and experiences as they occur, although that's a big part of it! Reflection is also about making sense of those events and deciding what to do about them. In that way, it is an active, intentional process.’

Simply put, reflection anticipates action. It's a continual process of recognizing our experiences, teasing the lessons from them, and actively applying what we've learned to create new and better experiences. It's about thoughtful, intentional movement that takes into account what came before and what needs to be accomplished going forward.

It takes effort and practice, but it's a skill each of us can develop and put to good use. There are many elements of reflection that offer practical guidance, such as gathering lots of information from a wide variety of sources with an open mind and without immediately drawing conclusions, considering events from many different perspectives, and examining the ways our own biases and assumptions influence our actions and reactions.

Our journals are here for us in this moment -- to grapple with uncomfortable thoughts, try new ideas on for size, and visualize a different future for our communities. They're here for us to make plans for action, record our progress, and make new plans. They're here to encourage us, motivate us, and move us forward.

I don't live in the United States. I was born, raised, and still live in Canada where we have our own shameful history of racism. Systemic anti-black racism also exists here. The events of the past several weeks have made it clear to me that I have not listened, learned, or reflected enough about the devastating effects of systemic anti-black racism. I need and want to do more to hold myself accountable to my beliefs about social justice and equality. To do so requires committed, sustained reflection that includes action. I have been seeking out meaningful ways to contribute to and participate in anti-racism efforts in my community and will continue to do so. These are some of the books I'll be reading as I continue to listen and learn:

The Skin We're In by Desmond Cole
Policing Black Lives by Robyn Maynard
How To Be An Antiracist by Ibram X. Kendi

I also found this thread on how to be an ally by Mireille Cassandra Harper informative and action-oriented.”

If you’d like to share your thoughts or any resources you've found helpful, I am eager to talk and would love to hear from you. You can leave a comment below or contact me by email anytime. I'll look forward to chatting with you.

New Journal Pages on the Way

As ever and especially now, it seems to me that the most important, most compelling, most meaningful details are found in the littlest things, moments, and thoughts — the ones that zip by as we go about our days, the ones we don’t even notice, can’t bear to notice, or used to notice, but don’t anymore.

I’m working on a new set of pages that dives deep into the details in search of new and fascinating discoveries.

Speaking of discoveries, I’ve also decided to offer these pages in a way I haven’t before. It’s not entirely worked out, but it will involve interactivity and a few secrets along the way. I hope you’ll stay tuned!

One Simple Journal Prompt for Capturing Powerful Memories in Minutes

One thing you may have noticed about my journal pages is that there isn't always a lot of space to write. In fact there's rarely, if ever, a lot of space to write.

Nowhere is this more true than in my journal calendar, where the events of an entire day are given a mere inch or two of writing space -- and yet, I've recently found a source of unexpected inspiration in the combination of one of my oldest, most straightforward prompts and those exceedingly short journal entries.

Case in point:

Late last year, when I reviewed the entries in my 2019 journal calendar, I was shocked to discover how many good things I had forgotten. Somewhere along the way, inexplicably, I convinced myself that I'd had a terrible, unproductive year. I will be forever grateful that my journal entries told a different story. They were filled with family and friends, triumphs - both big and small - and lots of fun (and funny) moments.

This year, I knew I could do even more with those ever-so-brief calendar entries. While there were many helpful entries, there were also numerous instances in which I just jotted out a quick, random list of the day's happenings. Looking back, I wish I'd spent my few inches of writing space journaling about why those events mattered.

This year, I've taken a new approach, one that is making me a better journaler, and it all comes down to one simple prompt:

What do you want to remember about today?

It's not even a new prompt. I've used it before in my journal pages. You might have seen it appear as "one thing to remember about today" or "one thing about today you hope you'll never forget."

Lately though, I see that prompt through new eyes. Asking myself what I want to remember helps me focus on the things that matter instead of the things that happened. And, best of all, I'm finding it works just as well on the bad days as it does on the good ones.

How can this simple question make a difference in your journaling?

On good days

• If you're journaling an experience, writing down a few specific details will help you remember the day. Choose one part that stands out and engage your senses. What did it feel like? What did it look like? Who was there with you? Where were you when it happened? What did you say or think in that moment? What do you hope you'll never forget about it?

• If you're journaling an accomplishment, think about your good day strategies. What worked today? What actions or routines do you want to repeat so that you can have more good days?

On bad days

This prompt really shines on the hard days. It reminds you that while you can't always avoid the bad stuff, you can absolutely choose what to take with you and what to leave behind.

• Instead of dwelling on a difficult challenge, you can choose to remember that you did not give up.

• Instead of reliving a heartbreak or unexpected disappointment, you can choose to remember your strength, kindness, grace, and dignity when they were put to the test.

• Instead of agonizing over mistakes made, you can choose to remember what you learned.

What do you want to remember about today?

I hope you'll use this prompt to capture the memories that move you forward, to collect the best strategies and lessons you're learning along the way, and to remind you of the good things that are easily forgotten in the rush of a busy life.

Your turn

Whether you're having a great day or a not-so-great day today, what’s the one thing you'd like to remember about it? Share in the comments below!

---

Hi, I'm Christie. I create printable guided journal pages filled with bright colours and a resilient spirit aimed at documenting life's celebrations and learning from its challenges. My goal is to give you a fun, quick, and colourful collection of good reasons to start journaling right now. For even more journal inspiration, sign up to receive my free e-book, 10 Good Reasons to Journal.

---

The Opposite of Boring: 10 Contradictory Journal Prompts To Energize Your Journaling

Just because journaling is good for you, doesn’t mean it should feel like a chore. Your journal entries can be funny, daring, irreverent, playful, completely off the wall, or some wild combination of each of those things.

Whatever gets you writing.

One thing that gets me writing is turning ideas upside down and inside out. Experimenting with new perspectives leads to new insights and that’s what I’m in it for – the surprises, the a-ha moments, the sudden understanding of something about myself that I didn’t recognize until just this moment.

That’s how I see these prompts, as opportunities to get to know yourself better. Which is no small or insignificant thing. The better you know yourself, the better equipped you are to make decisions that reflect your individual strengths, suit your personal circumstances, and take into account your current needs.

Taking it one step further, understanding your decisions and their outcomes puts you in an excellent position to learn from your experiences, discover problem-solving strategies that work for you, and make even wiser decisions going forward. All good stuff!

To give you a few ways to get to know yourself a little better that don’t feel like homework, I’ve made a list of 10 journal prompts that are all kinds of contrary.

These first six are favourites from my past journal work:

1. One thing you used to think was impossible, but you went ahead and did anyway.

Try following up with: One thing that feels impossible now, but probably isn’t. Then: One small step you can take today toward making the impossible possible once again.

2. One place other than home that feels like home.

A wonderful next step is to write about the things that make this other place feel like home. You may discover that you can take some small part of the feeling of home with you wherever you go.

3. One thing that scares other people, but doesn’t scare you.

The opposite also works, but requires a gentle touch: One thing doesn’t seem to scare other people, but scares the heck out of you. (I have a long list on this one, which I’m slowly working my way through. It’s not easy, but it feels so good to get out there and do scary things! You’ll find this prompt on this free printable.)

4. One item on your to-do list that looks like work, but feels like fun.

Is that even allowed? Yes, yes it is.

5. One piece of good advice you find easy to give, but hard to follow.

Umm, there’s no way I’ll be able to limit my response to just one piece of advice. If you feel the same way, go ahead and make a list!

6. Three things on your bookshelf other than books.

Some alternatives: Things on your coat rack other than coats. Things in your fridge or pantry other than food. Things in your workstation other than work.

These next four prompts are brand new. I’ll be journaling them for the first time right along with you!

7. One part of your skillset that sounds easy if you haven’t tried it, but is actually quite difficult to do well.

Somewhat related (and a little cheeky): One easy thing you insist on doing the hard way.

8. One trait you admire in others, but sometimes criticize in yourself.

Its opposite feels a little dangerous: One trait you criticize in others, but occasionally (or often?) exhibit yourself. Thinking about it a little further, this is a wonderful subject for journaling. Don’t forget that your journal is a safe, confidential, judgment-free zone where you can write what needs to be written, examine the things that need to be examined, and work through the things that need to be worked through.

9. One old tradition or habit that you’ve adapted to suit new circumstances.

Further reflections could include: Aspects of the tradition you’ve kept. Aspects you’ve changed or discarded. The principles, ideas, or beliefs at the core of this tradition or habit that make you willing to adjust it over time in order to preserve it.

10. One serious thing you’re quite happy not to take seriously.

Its opposite is also intriguing: One silly or nonserious thing that you take very seriously.

Bonus prompt that makes me smile: One dish you make or enjoy that tastes better than it smells.

Its alternative makes me smile even more (because I never add enough salt!): One dish you make or enjoy smells better than it tastes.

Your turn

What do you think? Should we give these a try together? Choose one prompt from the list above and share your answer in the comments! I’ll start things off by adding the first entry below.

What Your Journal Should Do For You - Right Now and As You Move Forward

I’m just going to put it out there. I want my journal to do it all.

I want it to be a tool for:

• getting to know myself better,

• noticing and understanding what’s happening around me,

• making notes about the things I’m learning,

• thinking through challenges and how to overcome them,

• setting goals, moving toward them, and tracking my progress,

• capturing important memories,

• exploring new ideas before I put them out into the world,

• developing my voice, improving my writing, growing my confidence, accepting and embracing who I am,

• practicing my handwriting, lettering, painting, sketching, and other ways to express myself,

• taking a close look at my days and thinking about how to make the most of them, and

• just about everything else that involves creating a meaningful, purposeful life.
  

That’s a big ask for one journal, so I have three: a notebook, a sketchbook, and a binder. Between the three, I journal almost daily, either by writing in my notebook, playing with paint or collage in my sketchbook, and/or adding entries to my journal calendar or other printable pages in my binder.

As you may have noticed, I need a lot of variety in my journaling, along with a sense of spontaneity and an absence of limitations. It’s also important to me that my journal accommodate nearly every facet of my life. After many years of trial and error and no small amount worrying that I might not be doing it right, I have made my journal my own.

And therein lies my view of what our journals should do for each one of us. In my view, a rewarding journal practice should embrace and reflect the fullness of our lives -- for better or worse, in good times and in bad, so that we can write what needs to be written and remember what we want to remember and work to achieve what we want to achieve.

Further, I believe a rewarding journal practice has two parts:

1. The journaling itself, in that moment while you’re writing or drawing or typing, should be rewarding. It should be interesting (even fun!), insightful, and moving. It should spark ideas and discoveries that you can explore further or put into use right now.

2. The cumulative result of your journaling should also be rewarding. The work you do in your journal should be meaningful and significant to you as you learn and grow. It should help you become the person you want to be.

And since we are all different and unique, every journal will be different and unique.

I’d like to spend some time over the next few weeks writing about ways to make your journal your own. In addition to creating a wide variety of printable journal pages that aim to support a rewarding journal practice, I have collected a variety of tips and tricks over the years for making the most of your journal. To get the ball rolling, I’ll share the one thing I’ve learned so far that means the most to me: when you make your journal your own, you’re one step closer to making your life your own.

How to Use Your Journal to Write a Thank You Note

This cheerful exercise brings together some of journaling’s best features:

• Thinking on paper. By composing a thank you note using your journal, you can take a moment to think about someone’s generosity or kindness and what it means to you.

• Memory keeping. You’ll create a record of the moment or action for which you’re thankful and that will help you remember it.

• Transforming thoughts into action. This is where the power of journaling really shines through. It gives you an easy way not only to recognize your gratitude, but also to act on it.

All it takes are a few simple, specific steps.

Starting in your journal, write your responses to these five prompts:

1. One person you’d like to thank.

2. One thing you’d like to thank her or him for.

3. Two details to describe the thing for which you’re thankful.

4. One way in which it made a difference to you.

5. One lovely thing about the person you’re thanking.

Next, select a card or sheet of note paper and turn your prompt responses into a thank you note. Here’s one way you might write it:

Dear (1.),

Thank you so much for (2.)! I love (3.).

It means so much to (4.). You’re (5.)!

Love,

The only thing left to do is sign your name and you’re finished!

In a short sequence of thoughtful steps, you’ve documented a meaningful moment in two ways — in your journal for you to keep and in a note expressing your gratitude to send to someone who will surely be thrilled to receive it.

To make it even easier, I’ve created a new printable journal page that includes all the prompts I listed above. You can download it by clicking here or on the image above. As always, the pdf file includes four page sizes: letter, half letter, A4, and A5.

If you’d like to see more, you’ll find a variety of 10 Minute Journal Pages, free sample pages, and much more in my printables shop.

How to Use Your Journal to Access Your Inner Wisdom

This journal technique is simple and straightforward. It uses a basic question and answer format and requires no tools other than a pen and paper.

There’s just this one thing . . . you’ll be asking the questions AND answering them, which is the key to connecting with your knowledge and experience. It sounds a little unusual, but once you get the hang of it, you may be surprised to discover the depth and breadth of your own wisdom.

Accessing Your Inner Wisdom

Here’s how to begin:

Step one: Ask yourself a question, in writing, in your journal.

Step two: Answer your question, in writing, in your journal.

Repeat steps one and two until you’re satisfied with the work you’ve done.

That’s really all there is to it. Two steps repeated many times. The trick to making it work is not letting yourself off the hook.

Follow Every Answer With a New Question

Let’s say you’ve got a big decision to make, but you’re not sure what to do. You could begin by asking yourself, What should I do?

Your first and most honest answer might be, I don’t know, which is entirely okay. That’s why you’re doing this. Keep going. Ask the next question: Why don’t I know?

Then answer it.

You might not find the answers you seek right away, but don’t let that stop you from following every answer, especially the ones that seem the least helpful and the most unproductive, with a new question.

If you don’t know because you don’t have enough information, ask yourself how to find more information. If you don’t know because it’s a hard question, ask yourself why it’s hard. If you don’t know because you’re afraid to know, ask yourself why you’re afraid.

Then answer your questions and the follow-up questions they inspire, in writing, in your journal. You may find that the answers you’re searching for are already within you, just waiting to be written.

Why Your Journal Is an Excellent Place to Access Your Inner Wisdom

I love this format. It usually doesn’t take long for me to get past the I don’t knows and the I’m not sures to the core of difficult challenges and decisions. It has a lot to do with how I view my journal.

My journal is a safe place to think. It’s a judgment free zone. It’s always there for me when I need it. In return, my journal requires words. It requires me to articulate and describe, and in order to do so, I have to pay attention. I have to stop for a moment and think things through.

The results are often incredibly heartening — a new path forward, a renewed sense of confidence, a new understanding of myself that yields more intentional decisions. I don’t always find perfect answers to my questions, but I always find somewhere to start, something to do to move forward.

If you’d like to give it a try, I’d love to hear how it goes. Leave a comment below or drop me a line via email. I’d love to chat!

P.S. I’ve also used aspects of this technique in two of my printable journal pages: When You Just Need a Moment to Think and Reason 10 in my free e-book 10 Good Reasons to Journal, if you’re looking for a place to start.

3 Journal Prompts for Doing the Impossible

Whenever I think about impossible things, Walt Disney’s cheerful quote comes to mind: “It’s kind of fun to do the impossible.”

You have to admit, he has a point. It’s all kinds of fun to do things we didn’t think we could do, to achieve goals we thought were impossible, and journaling is an excellent way to get the ball rolling.

Here are my three journal prompts for doing the impossible:

1. One thing you used to think was impossible (but you went ahead and did it anyway).

Think about one thing you’re quite able to do now that once felt impossible. Perhaps it’s a skill you now practice with ease, a job or position at which you now excel, a good habit you’ve developed, or a project in which you’re involved that makes a difference. Write that impossible thing down.

2. One thing that feels impossible right now (but probably isn’t).

Now that you’ve already done the impossible, there’s no reason you can’t do it again. Write down the next thing you’d like to do that, in this moment, feels impossible. (For extra credit, add a few thoughts about what it is about this thing that feels impossible and a few reasons why it probably isn’t.)

3. One small step you can take toward achieving the thing that feels impossible (but probably isn’t).

Now that you’re ready to achieve the impossible, write down one teeny tiny thing you can do to get started. Make sure it’s small enough that you can do it now. Yes, right now. After all, even the most difficult tasks, even the seemingly impossible ones, start with a single step. What’s your first step?

A final thought on using your journal to help you do the impossible:

Don’t put your journal away just yet. Go out and take that first step, then come back to your journal and check it off. Jot down one or two things you learned along the way and what it felt like to complete your first step. Then turn your mind, your pen, and your actions to the next teeny tiny step you can take. And so on. Until you’ve done it again — achieved the impossible. I’ll be cheering you on all the way.

If you’d like to see more of my journal prompts, hop on over to my printables shop, where you’ll find a colourful collection of printable journal pages, including lots of free pages, full of encouragement and inspiration on your journey to make the impossible possible. I’ve also added a brand new printable to my 10 Minute Journal Page collection that was inspired by this post!