![]() If you’re journaling about a disagreement, try writing with empathy. If you wake up tomorrow having everything you want, what does this look like? Where are you? Who are you with? What are you doing with your time?.Then describe yourself from the perspective of a close friend or family member. Describe yourself, including your personality and roles at work and home.Describe something you love doing and why.Describe something you fear doing and why.Go out into nature, and write about the experience.Write your favorite memories from childhood or your children’s lives.Try these ideas from Lori Ryland, PhD, LP, a psychologist and chief clinical officer at Pinnacle Treatment Centers: They’re also great when you aren’t sure what to journal about. Prompts are a powerful way to get to know yourself better. how you’ll apply what you’ve learned from it.what you’re grateful for in the situation.If you feel you aren’t done with a situation, she says, you can refocus on: I’m experiencing these feelings about it.Ĭangilla advises against revisiting the raw details of difficult situations.To sharpen your self-awareness, you can jot down your feelings around a specific situation, day to day. ![]() You can also anchor your journaling to a well-established habit to make it more likely you’ll stick with it. For example, says Valentin, write your thoughts when you first wake up or process the day before bedtime. If you like structure, journal at the same time every day. To resist the temptation to edit, try writing as fast as possible, she adds. “It’s your journal, so you can be as petty, blunt, and honest as you wish,” says Cangilla. ![]() Write whatever thoughts and feelings arise, without censoring yourself. ![]() If you’ve drawn a blank, Cangilla notes, “describe that experience until something else comes forward in your journaling.” Let it all out Cangilla, PhD, a Pittsburg-based psychologist, avid journal writer, and member of the International Association for Journal Writing. Start by taking several deep breaths, noticing your immediate surroundings, and writing whatever comes to mind, says Lori L. Since everyone is different, start with whatever method is easiest to incorporate into your routine, says Romanoff, like: She suggests setting a timer for just one or two minutes a day for your journaling session. As Hoyt explains, “micro-steps are less likely to be rejected by the brain, whereas large sweeping changes can feel unsafe, and we may give up.” Take a micro-stepĪt the start, try not to bite off more than you can chew. Whether you’re completely new to journaling or returning after a long hiatus, try these tips for building a sustainable habit. ![]()
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