Many great historical figures, from Leonardo Da Vinci to Albert Einstein and Mother Theresa, kept journals to record their thoughts; these writings also served as a resource for personal growth. In November 2002, newspapers around the world, including Bruce Johnston in The Telegraph, reported that Mother Theresa kept private journals which revealed an inner anguish that few realized until it came to light after her death.
Personal journals are not just intended to provide rich pickings for biographer; they are effective in furnishing a period of a person's life, enabling the individual to reflect and grow. A journal is a brewery for the rich nectar of thought; a stove on which spiritual food is cooked; and a safe haven where all that cannot be spoken out loud can be released.
The following suggestions can prove useful to someone who wants to start journaling for the first time, or for individuals who wish to resume journaling following a hiatus from the practice.
Journal Writing Methods -- Just Write One Hundred Words
Writing a brief journal entry of approximately one hundred words is a great way to kick-start or refresh a journaling habit. All that's required is the discipline to write a single 100-word paragraph on a daily basis; only a small time commitment is necessary.
The paragraph could involve stream of consciousness writing, a short report of the day’s events or one hundred words on the most memorable moment of the day -- it can be anything that appeals to the writer. Maintaining a daily writing habit like this is a good place to start, particularly for those who feel as if there is not enough time to write several pages worth of text.
Date, Note, Prayer, Quote Journaling Method
Writing the date, a note, a prayer and a quote (DNPQ) is a simple formula for journaling on a daily basis. In this form of journal , each entry begins with the date, followed by a short note. As with the previous suggestions for a 100 word paragraph, the note is just a short expression of anything that comes to mind.
Next comes a prayer. It could begin with “Dear God” and end with “Amen,” expressing the writer's hopes and desires, needs, requests and thanks in the middle. An "affirmation" or a statement of hope could also be used instead of a prayer beginning with the words, "I affirm that ..." or "I hope that ...". The last part of the entry is the quote. This could be a quote from something that has been read or heard recently, a proverb, a quip, something that provoked thought or laughter like a scripture or a book excerpt.
Using Set Questions or Writing Prompts in a Journal
Some journalers respond in writing to a list of prepared questions on a regular basis. For example, there is the "Examen of St. Ignatius" that asks simply, “For what moment today am I most grateful?” and, "For what moment today am I least grateful.”
Other ideas for journaling prompts include:
- “What is my greatest regret and what will I do about it?”
- “If I could live today all over again, what would I change?”
- "What have I learned today?"
The writer could also make a comment under each of the following headings:
- Sleep;
- Relationships;
- Work;
- Health; and
- Dreams.
A set of questions can be expanded and adapted, depending on what the individual is hoping to achieve by keeping a journal.
Journaling Methods -- Letter Writing and Correspondence Journals
For those who want to become better at writing letters or for individuals who find it easier to express thoughts on paper when they are addressed to a specific person, there is the letter or correspondence journal.
Instead of writing a traditional journal entry each day, the entry will be written in the form of a letter. It can be written to an imaginary person or to a specific friend, family member, pen pal or any other individual. If the letter is actually sent, it's best to keep a copy on one's computer, a scanner, or carbon paper for individuals who prefer to journal by hand.
Using journaling time as an opportunity to share correspondence with real people turns the journal into a place where fruit is grown for the direct benefit of others. The method of writing but not sending a letter is also sometimes used as part of a therapeutic process, enabling people to process emotions that may otherwise remain unaddressed.
Journaling is Simple
Starting a journal is very simple and may only require a few minutes in the day although it has the potential to become a productive habit. Even the discipline of writing a short paragraph each day can be a way to begin the practice of journaling and provide a basis to grow from. Some people find it helpful to use a pattern or prompts such as the "date, note, prayer, quote" form to guide what they write and keep it simple. The journaling process is very personal and there are no set rules. Journaling can be a way of sharing thoughts with others, processing emotions and experiences, gaining insight into one's self or recording thoughts and experiences for posterity (or for one's future self.)
Start a journal today or pick up the thread of an old habit and reap the benefits of a more reflective approach to life.
Sources:
Sleeping With Bread: Holding What Gives You Life by Dennis Linn, Sheila Fabricant Linn and Matthew Linn. Published by Paulist Press International (1995).
" Letter Therapy: A Model for Enhancing Counseling Intervention " by M. Honoré France, Jan Cadieux and G. Edward Allen in Journal of Counseling & Development, Vol.73 No.3 p.317-18. Published by the American Counseling Association (1995).
Seymour Jacklin - Seymour Jacklin is a freelance writer based in Durham, UK. He is a Registered Mental Health Nurse with a background in psychiatric ...
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