the guide to start journaling
my tips & why journal
Hi!
Within an intention to create more alignment & awaken creativity, I find that journaling’s greatest strengths (or one of them) is the space it creates to observe one’s thoughts, emotions, and actions. I remember my very first notebook, A7-sized, in shades of pink, a cover with a romantic-style blend of photography and painting, featuring peaches and flowers. The pages were pink, and I used blue ink to chronicle my days. My writing has evolved significantly, yet the practice remains. Writing has accompanied me through a multitude of chapters, sparking the breakthroughs that fostered my growth and the realizations that enabled me to understand, build, and change course, constantly bringing me closer to my true self.
Journaling is a tool that is easy to use whether traveling or in daily life, allowing you to spend time with yourself. It can be light or deep, and can focus on the past, present, or future. It is my go-to ritual of introspection, a space where I can express myself freely while ideas are still unformed, and where I can build, heal, understand, listen, and create.
In this guide, I share:
an overview of different types of journaling
what to expect when your start writing
reasons to give it a try
my tips for getting started
an exercise.
1. An overview of different types of journaling
There are several styles, which can be grouped into three categories:
free writing, sometimes with time or space limits
open-ended questions
scenario-based exercises.
Any writing method works — on a phone, a computer keyboard, or by hand, though I personally prefer disconnecting digitally during this time of introspection. Just like with a camera, the best option is the one that is most practical for you, the one that actually enables you to write.
Although it is a writing exercise, you can also incorporate memories or illustrations alongside your words: postcards, photos, drawings, a movie ticket... the possibilities are endless.
Free writing is the method I practice most often. You simply pour out your thoughts, overflowing emotions, physical sensations, and observations. For me, the effect is a bit like taking a shower: I feel cleansed of the day’s minor pollutants, light, and energized. Depending on which life chapter I’m in, other emotions also appear.
Open-ended questions are invitations to open the mind, consider different perspectives, and reflect on a specific topic. For example: “When was the last time no one knew where you were?”
I use them primarily with two intentions: either to observe the world more closely (such as the changing seasons, helping me feel more connected to nature while living an urban life) or (95% of the time in my case) within a specific framework like a structured program. Tt is a key ritual in The Home Retreat programs, for instance. In these cases, a logical sequence of questions guides us, much like a dialogue with a coach about a specific subject.
Scenario-based exercises include things like writing a letter to your future self, gratitude journaling, noting what went well during the day, identifying triggers, reflecting on past challenges, and so on. These scenarios can be carried out just as easily in isolation as within a program.
2. What to expect from a writing ritual
It can feel strange at first. Emotions may surface. Gradually, ideas become clearer, a sense of calm sets in, and you begin to see yourself in a new light. You start to gain perspective on your actions, thoughts, and emotions.
It is not uncommon to feel reluctant or irritated, especially when writing those first few pages of free writing. You might not want to get started, even though you know it would do you good. Some people also find themselves unsure of what to write, feeling that the questions don’t resonate with anything. This is often a sign of resistance lurking close by. For reluctance or irritation, the only remedy is to keep going; it will pass. As for writer’s block, I share a few tips below.
For me, journaling feels like having a treasure right at my fingertips. Truly. The written words themselves don’t hold much value; the value lies in the effect the process has on me. Journaling sorts things out. It clarifies. It energizes. It frees us from fear. Above all, journaling brings unconscious matters to light (and knowing that our actions are guided by our unconscious, of course we want to know what is in that unconscious mind). It is a central tool for alignment and creativity.
3. Reasons to give it a try
As Michaël Singer, an author who has had a deep impact on me, explains, there is the self, the thoughts of the mind, the emotions of the heart, and the sensations of the body. Four distinct layers. In this sense, journaling can be a somewhat meta experience, much like meditation. You learn to distinguish the self from your thoughts: alongside the thought “I want to eat a croissant,” you also access the awareness that “right now, my thought is to eat a croissant.” It opens up the possibility of observing what passes through you with a sense of detachment. Gradually, you stop identifying with your thoughts or emotions. You no longer feel the need to cling to them or assign meaning to them.
This ability is particularly useful for understanding the reasons behind your current mood.
For instance, I lived with a lingering sense of dissatisfaction for a long time. I felt that whatever I did was never enough. I couldn’t seem to bring to fruition the project that would finally give me a sense of satisfaction “for good”, even though I was working a lot on my projects. Of course, I already knew the theory: that one “should savor one’s achievements rather than constantly looking ahead to what comes next.” Theory isn’t what’s important here, it’s the specific, detailed & real application to your life that is.
What journaling makes possible is seeing the subtle ways in which that theory isn’t actually being put into practice. It reveals the automatic patterns that have taken place and prevent us from feeling satisfied. In my case, for example, I noticed that I was always thinking about the next achievement. So, I made a conscious effort to make more room for gratitude and for the little wins in my day, and to allow myself to actually feel the satisfaction they brought. I cultivate it for small things, too, so I experience it often; and overall, it makes up a great deal of satisfaction throughout the day. The tipping point is subtle; recognizing it is invaluable and opens up the possibility of making a change.
There are many other appealing effects: enhanced creativity, a greater sense of calm, increased self-awareness...
Studies have shown that journaling has effects extending beyond the emotional and psychological realms, demonstrating physiological benefits such as reduced stress and bodily inflammation, as well as structural changes in the brain and a strengthened immune system.
4. Tips for getting started
Redefining consistency
You might be telling yourself that if you don’t write every day, there’s no point in continuing, that a “real” writing practice has to be a daily one. Perhaps. Within a 30-day cycle, sure. But consistency can look different too: maybe returning to the ritual whenever you feel the need is what you truly want. Maybe five minutes is enough for you. Maybe you only write on weekdays and never on weekends.
Don’t limit yourself to a restrictive view of consistency. A ritual is something that nourishes you when you need it, not a performance to be perfected.
If you don’t know what to write
If you get stuck, you can write until an idea comes to you:
“I don’t know what to write” for as many lines as necessary
a mantra for as many lines as necessary
or describe, in three stages:
the space you are in: the furniture, the lighting, the sounds, what you are eating or drinking, the clothes you are wearing, the hairstyles of the people around you...
the physical sensations that space gives you: the temperature, the light, the smells, the feel of your thighs against the chair, etc.
what the things you see remind you of.
Don’t aim for performance
Don’t try to turn it into a performance, as if you were going to read your text in front of an audience. Your journal is allowed to be messy, incoherent, “small,” grumpy, repetitive, unfinished...
You aren’t writing to become a “better version” of yourself, either; you are writing to understand and build a life that feels true to who you are.
What you write is for you, and you alone. Don’t worry about grammar, spelling, or readability, and don’t try to impress anyone with your vocabulary. Use bullet points if you prefer; the main thing is simply getting the words out.
Journaling is an opportunity to express yourself without worrying about anyone else.
Don’t judge yourself for what comes up, either. You have the right to feel any emotion.
This space also serves to release certain emotions that naturally evaporate as soon as they are expressed.
Make a commitment to yourself for a set period, then see how it goes
One week, one month... whatever you want or are able to manage. Give yourself a chance; sometimes, that “click”, that moment of realization, needs a little more time to happen.
Personally, I find that the best way to truly discover a ritual is to practice it daily at first, to make it my own and see the effects for myself, and then adjust the frequency based on needs, desires, and schedule.
Right now, for instance, I want to break through certain blocks and unleash my creativity even further, which is why I’m doing the 30-day cycle.
Make it a moment just for you
Light a candle, pick out your favorite notebook, brew a nice cup of Earl Grey, put on some background music (the Winding Down perssee playlist is perfect for this)...
When I write at home, I always have a few objects and a hot drink with me. Sometimes I write in cafés, in the kitchen, or out on the terrace — I like to switch up the setting.
It doesn’t need to be elaborate; it just needs to feel right for you. That will make the experience even more enjoyable and restorative, and you’ll likely want to come back to it even more.
5. An exercise
If you’d like to give it a try, you can set aside 5 minutes each day for the next 30 days to write down:
3 things that went well in the last 24 hours
1 thing that is important for you to accomplish, experience, or feel in the next 24 hours (and then do it! :))
whatever else comes to mind until the 5 minutes are up.
You can also join the WhatsApp group for August (just leave a comment or send me a private message)!
Have a great week,
x Louise
