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This article was co-written by Nicpette Tura, MA. Nicpette Tura is a mental & physical health expert, founder of The Illuminated Body, a physical, mental and emotional wellness counseling service in the San Francisco Bay Area. Nicpette is a 500-hour yoga teacher with expertise in Psychology & Mindfulness, a National Institute of Sports Medicine certified Restorative Exercise Specialist, and a balanced lifestyle expert. She holds a bachelor’s degree in sociology from the University of California, Berkeley, and a master’s degree in sociology from SJSU .
There are 7 references cited in this article that you can view at the bottom of the page.
This article has been viewed 2,955 times.
To start journaling, you need a notebook, writing equipment, and self-determination. The first step is to take the first few lines of the diary. Then you can think about keeping a regular journal! Use journaling as a way to uncover your own inner thoughts and feelings that you can’t confide in with anyone else.
Steps
Prepare the diary
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Find a notebook. This notebook can be simple or beautifully decorated. If you like simplicity, then just buy a basic notebook. If you want something more serious, look for an impressive leather-bound diary – even one with a lock and key!
- Select a lined or non-lined notebook. Lined notebooks are usually a great choice for writing purposes, while lineless notebooks are suitable for art and painting work. Think about how you want to brainstorm ideas for journaling, and choose a notebook that inspires you to write those ideas down.
- If you plan to carry your notebook with you (in your purse, backpack, or pocket), make sure you use a notebook that’s the right size for easy carrying.
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Decorative notebook. Make your diary your own by making it unique and personal. Design the cover with your own words, art, stickers and colors. Take advantage of fancy collages from your favorite magazines, and stick them inside or outside the notebook. If you don’t have a knack for decorating, just design a simple diary!
- Consider page numbering. You can number all the pages at once, or you can number each page each time you finish writing it. This is a great way to capture what you write.
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Write an electronic diary. This is considered a secure and easily accessible means of keeping your thoughts. Take notes in Microsoft Word or another basic word processing program. Save your notes in a special folder, or edit them into a simple and easy-to-understand document.
- Consider using a system that you can access with a password through the cloud or through the Internet. This way you can open and edit your diary on any other computer or device! Try WordPress, or even use email client software.
- When you feel the benefits of using an electronic diary, you will probably remember the joys of writing a diary by hand. Try keeping an electronic journal if you’re curious. Consider keeping notes in your journal and other notes in your computer’s hard drive.
Start journaling
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First time recording. The most important step in journaling is taking the first few lines. Notebooks, decorations, and security are just ways to make your journal a safe place to start taking notes. Think about the type of diary you want to write. Then write down the thoughts in your head. [1] X Research Source
- Write about what happened today, including where you went, what you did, and who you talked to.
- Write about how you feel today. Confess your joys, disappointments, and goals in a journal. See writing as a way to explore your emotions. Consider keeping a dream journal.
- Keep a study diary. Write about what you learned today. Use journaling as a way to explore and connect your thoughts. [2] X Research Source
- Turn your experiences into art. Use your journal to write stories or poetry, sketch, and plan projects. Don’t be afraid to incorporate this into other notes.
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Date each journal entry. If you just want to keep a regular journal, it’s better to come up with some methods that can help capture writing time, and journal content. Fill in the date or whatever you need to refresh your memory, such as February 4, 2016 or February 4, 2016. To create a more detailed journal, write down the date. specific time of day (morning, afternoon, evening), your mood, and/or your location. Dates should be at the top of the page or at the top of each line of notes.
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Focus on writing. Try not to think too seriously about what you are going to write. Get rid of the doubts in your heart, and write about the truth. The great thing about journaling is that you can write about stories that you won’t tell others: those are the inner thoughts and feelings hidden deep within the decisions you have to make every day. Use it as an opportunity to discover yourself. [3] X Research Sources
- Imagine that you are talking to someone. Whether you’re confiding in your best friend or venting your thoughts in a journal: it means you’re taking these thoughts out into the world and making them a reality. It’s hard to grasp what you’re thinking until you turn these thoughts into reality. [4] X Research Sources
- Use journaling as a healing tool. If you’re obsessed or bothered by something, try writing about it and find out why it’s stuck in your mind. [5] X Research Sources
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Think before you write. If you’re having trouble finding ideas to write about, try taking a few minutes to reflect on how you’re feeling. Writing can help you evoke these emotions. However, it can be difficult to start journaling until you have a clear idea of where to start. [6] X Research Sources
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Set time for yourself. Try setting aside some time alone to journal. Set a timer for 5 to 15 minutes, and then allow yourself to let loose. The ticking clock’s “time is running out” will prompt you to focus on taking notes. Don’t worry too much about writing it perfectly! Just write down what comes to your mind.
- If the timer finishes and you still haven’t finished writing, continue with the work that was left unfinished. The ticking of the timer is not to limit you, but simply to encourage you.
- This is considered a good way to get into the habit of journaling in your busy daily life. If you’re having trouble finding the right amount of time to journal, you need to schedule a time for this. [7] X Research Sources
Keep a diary
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Bring a diary with you. This way, you can record your thoughts as they come up. Keep the journal in your purse, backpack, or pocket. When you have free time, pull out a diary to write, instead of pulling out your cell phone to surf. You will find this helps you maintain a daily writing habit.
- Carrying a diary with you also has the added advantage of helping to keep what you write secret. If you always carry a diary, then the chances of it falling into the wrong hands are very low.
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Keep the diary in an inconspicuous place. If you spill your inner and private thoughts into a diary, you probably don’t want anyone else to read it. Hide this notebook where no one can find it. Some great places to hide are:
- Behind the books on the bookshelf.
- Under the mattress or pillow.
- In the drawer of the bedside table.
- After the photo frame.
The cover of the diary should be kept private. Do not put on the cover of the diary information such as “Secret!” or “DO NOT read!” This just makes people more curious and want to read it more than ever. It’s best to leave the cover blank or disguise it as something bland, like “Homework” or “Shopping List.”
- If you want to write on the cover as “My Diary” or “Secret!” Make sure you keep the notebook in an inconspicuous place.
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Write a diary regularly. Get in the habit of journaling. Enjoy the myriad of mental health-related benefits of engaging with your emotions on a daily basis. [8] X Research Source Every time you journal, remind yourself to be honest and tell the whole truth.
- Try adding journaling time to your daily routine. Some people journal before going to bed, or right after they wake up. Some people write while commuting to work every day or during lunch time. Find a time that works for you.
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Keep a journal every time you need to heal. A lot of research has shown that journaling can be a great way to let go of grief, heartache, and other emotional pain. Let the habit of writing support you when you feel like everything is falling apart. [9] X Research Source
Advice
- Consider naming your diary. This can get you excited and in the mood to write if you feel like you’re telling someone your own story. Instead of “Dear Diary”, you can try writing “Dear Amanda”, “Dear Julio”, “Dear Puppy”, etc.
- Add some personal information on the first page in case something happens to you and people need to know who they should contact. This is also very useful if you lose your diary. Even so, don’t add information that you feel uncomfortable disclosing.
Warning
- Make sure you keep your diary safe if you don’t want anyone to read it! Hide it where no one can find it: Whether it’s family, friends, acquaintances or enemies.
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This article was co-written by Nicpette Tura, MA. Nicpette Tura is a mental & physical health expert, founder of The Illuminated Body, a physical, mental and emotional wellness counseling service in the San Francisco Bay Area. Nicpette is a 500-hour yoga teacher with expertise in Psychology & Mindfulness, a National Institute of Sports Medicine certified Restorative Exercise Specialist, and a balanced lifestyle expert. She holds a bachelor’s degree in sociology from the University of California, Berkeley, and a master’s degree in sociology from SJSU .
There are 7 references cited in this article that you can see at the bottom of the page.
This article has been viewed 2,955 times.
To start journaling, you need a notebook, writing equipment, and self-determination. The first step is to take the first few lines of the diary. Then you can think about keeping a regular journal! Use journaling as a way to uncover your own inner thoughts and feelings that you can’t confide in with anyone else.
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