Exercise – Journaling

 

Journaling has been scientifically proven to have numerous therapeutic benefits. 

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Overall, journaling, or expressive writing, has been found to:

• Reduce stress and anxiety

• Enhance your sense of well-being

• Reduce intrusive thoughts

• Improve overall memory

• Improve your quality of sleep

 

It can also help with stress management, the processing of emotions, and prioritizing actions that are in line with core values and beliefs. 

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This Journaling Challenge should be done each day for the next 10 days straight! 

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Here are the steps to follow:

 

• Make or buy a journal

• Find a space without distractions then set aside 15 minutes each day.

• Aim for writing consecutively (i.e., once each day).

• Don’t feel like you must write the hardest things first

• Write about what feels right in the moment

• Keep your journal private

• Use the WRITE Format (See Below)

 

W – What do you want to write about?

 

Think of the word WRITE as an acronym.

 

Starting with W…

• Think about what is going on in your life, your current thoughts, feelings, what you’re striving towards, or trying to avoid right now

 

R ­– Reflect from within

 

• R is for Reflection

• Take the time to look within yourself, breath, and direct your attention to the paper.

  • If you’re having a hard time starting use any “I” statement such as:

    • “I want…”

    • “I feel…”

    • “I wonder…”

• Attempt to keep it in the present tense, with starters like:

  • “In this moment…”

  • “Right now…”

 

 

I – Investigate your thoughts and feelings

 

• Spend time to go inwards and investigate your thoughts and feelings

• If you hit a mental block, try to regroup with a deep breath.  You can also try reviewing what is already on the page and keep going.

 

T – Set a Timer

 

• Set a realistic time for your journaling, no more than 15 minutes

  • If it feels daunting or overwhelming, you won't get the writing done.

 

E – Exit and Reflect

 

• After you have had a chance to write, go for a walk, have a shower, watch a tv show, get in a different space, and then come back to what you wrote and reflect

• Exit with a sentence like 

  • “As I read this, I notice…”,

  • “I’m aware of…”, or

  • “I now feel…”

• If there are any items that need to be put into action, write it down as a brief plan to set intentions for yourself

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Click on the link if you would like to print or download this exercise: 

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