Have you been writing your journal for several years? Are you feeling bored with your journal writing? Do you think you could get more from journaling?
I feel this way. I’ve written in my journal for close to 30 years. For many years it was off-and-on, but has become a daily habit over the last few years.
But, I’m wondering if I’ve fallen into a rut. I always journal just before I go to sleep and use the same format — a list of positive things from the day, followed by some free-writing if there is anything I want to record in more detail.
Over the years I used a variety of different journaling techniques. And I’ve developed a list of the ones which may help to reinvigorate my journaling.
- Draw a picture
- Create a mind map
- Follow a journaling book e.g A Year in the Life*, 52 List Project*
- Use a one word prompt
- Write at a different time of the day — for me this would be starting to write in the morning
- Write for a different length of time — I could go either very short e.g. 5 minutes or longer e.g. for at least 30 minutes
- Use a quote as prompt
- Pick something “ordinary” from the day and discuss it in detail
- Answer a short term future question e.g. where do I want to be next year, what if I did X
- Use a prompt connected to your mood e.g. Journal Wheel* (I used to own this book, I wonder if I still have it)
- Write about one thing that made the day a success
- Write about one thing you want to improve / change and answer why, and then why to that, and then why to that; using 5 whys in total.
- Do a brain dump of all the thoughts in your head
- Write what you’ve done that day to help you work towards a goal
- Write about something you’re worrying about from someone else’s perspective, or two or three people’s perspectives
- Work through a worry tree
Many years ago, I created a journaling ring binder. It had dividers for each day of the month, and each month, where I kept suggested journaling methods and prompts to use for each day. I even went as far as to use different colour ink for each type of exercise e.g. lists, free writing. I wouldn’t go back to using the different inks, but I am thinking about the different prompts for each day. Although, I’m also worried by introducing too much complexity / variety / choice may reduce the chance of me writing each day.
How have you reinvigorated your journal writing? How have you mixed up your writing style? If you’ve used a journalling book, how did it work for you?
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