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How to Start Journaling: A Guide for Busy Minds

Have you heard about journaling but never knew how to get started? Maybe you’re constantly overwhelmed with thoughts, and you’re looking for a tool to find peace of mind and clarity.

Journaling can be the answer.

I’m Nataliya Becker, an executive coach and team facilitator. I deeply care about people living their full potential, whether within the context of their teams or in life. Journaling has been a big part of my journey, especially as I struggled with anxiety and insomnia.

As a Type-A overachiever, I always found it hard to slow down. Journaling was something I heard about for a long time, but being more of a mathematician by trait, I never understood how to start.

Recently, someone in an offsite mentioned that they would like to try journaling as a tool for mental health and resilience but did not know where to start, which inspired me to create a YouTube video and this post.

Why Journal?

The idea is simple: get things out of your mind and onto paper. Writing has a special connection with the brain and body, particularly for those of us who grew up writing rather than typing. Processing thoughts on paper can provide clarity and help reframe the mind towards more helpful thoughts.

Types of Journaling: Prompted and Unprompted

1. Prompted Journaling:

  • Tools: My favorite is the Five-Minute Journal. Though I’m not affiliated, I’ve gifted it to many people over the years. It includes three questions in the morning and two at night.
  • Morning Questions:What are you grateful for? This practice can lead to happiness and resilience. Whether it’s a good night’s sleep or supportive friends, start your day with gratitude.What would make today great? Setting an intention for the day helps achieve specific goals or just being kinder.Daily affirmations. Writing affirmations helps reinforce positive thoughts and beliefs.
  • Evening Questions:Three amazing things that happened today. Reflecting on positive moments rewires your brain for positivity.How could I have made today better? This encourages growth and continuous improvement

2. Unprompted Journaling

Before starting your day, set a timer for 3-10 minutes, pick up a pen, and write continuously until the timer stops. This practice helps uncover subconscious thoughts and priorities, often hidden under daily distractions.

Getting Started

Journaling might feel uncomfortable at first, like folding your hands the opposite way. But, with regular practice, it becomes enjoyable and something you look forward to.

Final Thoughts

I hope you find the article and video helpful.

If you loved it, please follow me, provide feedback, and share your journaling insights.

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