Creating a Journaling Routine That Sticks
I’ve been following my new journaling routine for 6 weeks now, and my notebooks are still seeing new entries daily. So, I think it’s time to tentatively confirm that I’ve found my flow.
The benefits to journaling are immense and so adaptable person-to-person, but I won’t deny that a blank page can be daunting to anyone. So, if you’re seeking the motivation to finally fill the pages of all those abandoned notebooks, here are the strategies that have helped my practice go from non-existent to a daily habit over the last couple of months.
Seek Out Your ‘Why’
I came to the realisation that the main reason I’d failed so many times was that I hadn’t identified why I was journaling. I was barrelling into each fresh notebook with reckless abandon because I’d been told it was a good habit, without considering what benefits I wanted to see.
Now, I know that my stream-of-consciousness journal helps me visualise the jumbled thoughts from the 50 or so tabs open in my brain at any given time, while my creative journal helps me hold onto the little memories that might otherwise be lost to time.
So, what do you want to achieve as your pages fill up?
A record of your days to look back on in years to come?
A space to unscramble your scattered thoughts?
A dedicated place to reflect and set affirmations?
Whatever your ‘why’, make a note of it one page one and refer back to it whenever you feel like giving up.
Find the Setup That Works
When we think of journals, we often think of the “Dear Diary, here’s what I did today” routine — but it’s perfectly normal for this style not to resonate with everyone. Believe me, I tried and abandoned enough journals in this style to know. When I started exploring the other styles and mediums available, I was finally able to refine my practice in a setup that clicked.
Stream-of-consciousness journaling, scrapbook journaling, gratitude journaling, dream journaling… the list goes on, and it’s all possible across many different mediums. Personally, I love putting pen to paper, but for others a successful journal might look like a typed word document or even a series of voice memos.
If you’ve tried one method and it didn’t work out, it’s not time to give up just yet. Try another style. Try another medium. Eventually, you’ll land on the combination that works for you.
Set a Time and Place
I know I enjoy the process of journaling when I start putting pen to paper, but often the biggest barrier is sitting down and opening my notebook in the first place. So, I started scheduling time to journal and making it a non-negotiable part of my day. It didn’t take long to stop feeling like an appointment and become something I look forward to every day.
So, if getting started is your problem, set an appointment with yourself at a time that suits you, whether that’s first thing in the morning, right before bed, or even once a week on a Sunday night.
You could also consider habit stacking — combining your journaling practice with a habit you already have. For example, you could try journaling while enjoying your morning coffee. Or, if you work from home, try writing for 20 minutes right after shutting down your computer for the day.
The more consistently you show up for yourself, the sooner you’ll see the value in your practice, and it’ll quickly fall into place and become second nature.
Make Your Journal a Judgement-Free Zone
I used to be a perfectionist with my journals. Missing a day meant that I’d failed and should throw in the towel. Misspelling a word caused me to rip out the page or even abandon my now-‘ruined’ notebook entirely.
I had to realise that my journal is for me and no one else — it’s one of the few places I have complete control to curate a judgement-free space.
Identifying flaws and learning acceptance are all important parts of the journaling process, so let go of your expectations and just write.