I have heard great things about journaling and benefits of it such as understanding myself better, getting more in touch with my emotions, etc.
I would love to start journaling as i would like to have more productive self-care sessions. Currently i just have inner conversations with myself and while it has worked, over the years i find this process quite slow and i often just end up having self depreciating thoughts which is counter productive.
My issue with journaling is i’m unsure where to start. I have tried to write down how i’m feeling and my troubles but i’m just unsure how to make the journaling session a productive one. I apologise if this seems like a redundant question with an obvious answer but i would appreciate some guidance on this.
This is very popular in China, which is to decorate the journal with stickers and tapes. Which is very stress-relieving.
Drawing and colouring the journal.
And you can choose to do some or all of those above. As are many kinds of journal books, from those that have colouring pages on it. To very fancy coloured ones. And there are also those religion-based journals which contain verses in them.
Hi there! It’s so good to hear that you’re looking to channel your inner experiences (thoughts, feelings) towards creative expression (yes! writing is a form of creation!)
There are some great resources online or in the form of phone apps that generate journalling prompts, a popular one being Day One.
I would encourage you to take the burden of being “productive” off your shoulders when you first begin! I totally understand the effect of rumination and going into a spiral of negative thoughts, so let’s not make journalling more stressful for ourselves when its purpose is to help us reflect and relax
It can be just 1 line for a start, with a simple prompt like: What am I grateful for today? Then just like our muscles, as you keep up with the habit, you’ll get more accustomed to the flow of writing. Of course, don’t beat yourself up on days when words feel impossible, be kind to yourself!
Hope this helps somehow, and I’m so excited for you to start on this journey! Feel free to share with us thoughts and questions along the way!!
It looks like you have had a good headstart with journalling.
What you described isn’t a redundant question at all. Lots of people start journaling and feel lost because they think it must produce a “result.” But journaling isn’t about productivity; it’s about letting you see what’s really underneath all those events happening around you.
You could try something simple to begin with, like a “three-part note each night”: What happened today (fact) What I felt (emotion, even if it’s “blank”) What I needed in that moment (support, rest, reassurance)
That small framework actually allows you to catch yourself thinking, what’s with the self-criticism and gently teach your brain to link experiences with feelings and needs. The foundation of self-understanding. Some days, you’ll notice your writing feels dull or repetitive, that’s okay. If you ever find journaling turning harsh again, maybe pause and write “Right now, I’m judging myself.” Even that is a journal entry. It’s about giving permission to withhold judgement. Maybe start there.
Hello @WIP thank you so much for opening up and sharing this here. It’s wonderful that you’re exploring journaling as a way to care for yourself. And you’re absolutely right that it can be a powerful tool for understanding yourself and processing emotions.
It also shows a lot of self-awareness that you’ve noticed how inner conversations sometimes turn self-deprecating. That insight alone is a strong foundation for growth. And please don’t apologise, your question isn’t redundant at all. Many people feel unsure about how to start journaling or how to make it meaningful.
Writing down how you’re feeling and what’s troubling you is already a great first step. From there, you could gently explore what emotions come up when these troubles happen, what triggers them, and how you usually respond or cope. You might also want to note what helps you feel even a little better afterward, and that can reveal patterns and strengths you might not notice otherwise.
Remember, journaling doesn’t have to be perfect or productive every time. It’s really about giving yourself space to be honest and kind with your thoughts. Over time, you’ll naturally find a rhythm that feels right for you.
I have been journaling since Primary 1. Basically, I journaled by documenting what happened in the day, what my interactions with others were like, my feelings and what I was looking forward to in the days to come.
Nowadays, I use it as an avenue to lament my worries. I also document my aspirations and the progress I have made towards achieving them.
Personally, I also occasionally scrap book mainly to document the progress I have made towards achieving my aspirations. For examples, adding newspaper cuttings, things I found and collected in the days.
What happened today (fact)
What I felt (emotion, even if it’s “blank”)
What I needed in that moment (support, rest, reassurance)