Well, now that we’re a few months in, how’s journaling going?
You may have read that one of my goals for 2024 was to launch a journaling habit. I set the goal to continue understanding and improving my mental health.
Like many of you, I started the habit strong. Then, I ran out of things to write about.
I found myself thinking, “I must not need to journal” on the nights that I didn’t have something at the top of my mind that I wanted to get onto paper.
But something we know for certain about launching a journaling habit is that the benefits really only come if you do it consistently. So, I think we should address what to journal about so we always have ideas.
What to Journal About When You Have Nothing to Write
It’s so tempting to skip your journaling routine when you don’t have anything pressing on your mind to write about. That’s probably why I feel like I’ve had years of journaling only when I’m sad or angry. But I’m not sure that journaling only during these times really helps me learn about myself completely. It also kinda defeats the purpose of forming the habit.
I’ll admit that I’ve fallen victim to this old way of thinking multiple times since I started forming the habit, but there is a better way. Here’s what to journal about when you don’t feel like you have anything to write:
- Use a Prompt. Journaling prompts can help guide your writing by posing a question for you to consider. Day One journaling app has this huge list of prompts that can help if you get stuck.
- Reflect on Your Day. Writing about your daily activities can lead to deeper insights, even if they feel mundane. Detail what you did, who you spoke to, what you ate, and any thoughts or feelings that arose. Sometimes, this approach can lead you down an unexpected path of discovery.
- Dream Journal. I’ve always had super vivid dreams, so this is a good one for me. Writing about the last dream you remember and where you think it originated or what you think it means can be enlightening.
- Track Your Mood. Use your journal to track your mood and any factors that might be influencing it. This can be a great way to discover patterns. For example, I’ve been grumpy today because I didn’t sleep well last night. I didn’t sleep well because I had a stomach ache. I get a stomach ache every time we eat my husband’s favorite Italian subs. Time for me to do something different on those dinner nights!
- Make Lists. I love a good list! Create lists that interest you. Lists can be about anything — books to read, life goals, favorite moments of the year, etc. One of my favorite approaches when I’m unsure what to write about is listing 10 things I’m grateful for from that day. It’s like my gratitude texts but sometimes requires me to dig a little deeper to come up with that many things.
- Reflect on a Quote. I LOVE a good quote. If you aren’t sure what to write, choose a quote and reflect on what it means to you or how it applies to your life.
- Write a Letter. Write a letter to your future or past self, a friend, or even someone you have lost. I really like the idea of writing to someone who hurt me to get those feelings off my chest. You don’t need to send it, but the act of writing it can be cathartic.
- Stream Your Consciousness. Just start writing whatever comes to mind without worrying about grammar or whether it even really makes sense. This free-form writing style can lead to unexpected discoveries and is well-known in journaling for mental health.
Thinking about ways to spark ideas when we don’t know what to journal about has given me a lot of ideas. It makes me feel a bit foolish for the nights I’ve skipped. It also gives me permission for the nights that I’ve just linked circles with ideas in them or drawn little charts. Remember, what you journal about doesn’t have to make sense to anyone else. It only has to help you.
Journaling When You Don’t Want To
So, now that I look at this huge list of ideas on what to journal about, I’m feeling like saying I don’t have anything to write about is an excuse. Maybe it’s that I just don’t want to journal some nights. Maybe you can relate. But, again, how do you form a habit if you don’t do the thing?
How to convince yourself to journal when you don’t want to:
- Make It Part of Your Routine. Schedule a specific time each day for journaling, making it a part of your daily routine. For example, I journal at night right before I go to bed.
- Keep It Short. You don’t have to journal for a long time or write a ton. Give yourself permission to write briefly or jot a few things down.
- Combine It with a Pleasurable Activity. Make your journaling spot and the practice itself inviting. Whether you’re sitting in a cozy chair with a favorite blanket or using a great pen, make it an activity that you can enjoy.
- Focus on the Benefits. Remind yourself of the benefits of journaling, such as stress reduction, clearer thinking, and improved emotional regulation. Recognizing its value can motivate you to keep at it.
- Don’t Strive for Perfection. Let go of any expectations of writing perfectly or profoundly. Journaling is for your eyes only, so it’s okay if it’s messy. As I said above, you don’t even have to write. Draw a sketch if that’s more your style.
- Reward Yourself. If you’re struggling to make journaling a habit, consider setting up a reward system. For instance, after journaling for a week straight, treat yourself to something special, like a new pen. Can you tell I have a thing for pens? Also, I like this idea.
- Reflect on Your Journaling. Occasionally, take time to read what you’ve written in the past. Count it as your journaling for that night. This can be incredibly rewarding and motivating, showing you how far you’ve come or revealing important insights about yourself.
- Skip a Day. If you really don’t want to journal, take a day off. Nothing terrible is going to happen if you skip a day. Just try not to miss more than one consecutive day. Missing days make it difficult to form a habit.
How’s It Going?
Did you start a journaling habit when I did? Are you a long-time journaler? Either way, I’d love to hear about how it’s going and what you do when you don’t have anything to journal about.
Here’s great news! Even if you’ve fallen behind in the habit, you can always restart.
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