Transform Your Diary: How to Turn Simple Writing into a Powerful Journaling Practice

We have heard about the powers of journal writing since we were teenagers. We know that it is supposed to be helpful, but for a lot of people their mind goes blank as soon as they open up the page. They think they have to re-count the events of the past days, or "report in" to the notebook. After a few minutes of sitting there, perhaps writing a few gratitudes, they abandon the practice. Who can blame them?

But diary writing is not journaling. Journaling is a practice of paying attention to yourself, of listening, loving, exploring and observing. It can help you have the most profound experience of knowing yourself deeply, while also empowering you for the life you are creating.  

Photograph by Nikki Leigh Mckean

Here are a few tips to shift journaling from being a diary-account of the day's thoughts & activities, to the most profound practice in your life -- and it doesn't cost you a thing! 

1.Think of your journal practice as a coaching session with yourself, or conversation with your BFF. Write out your problems or your questions as the start of the practice like you would share with a coach or a best friend. They are conversation starters, not finishers. So after you write your questions and problems, try answering them, or responding as the friend or coach. What advice would you give? Anything soothing or loving to say?

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3.The journal keeps time and doesn't lie. Once you get into the daily or regular practice of journaling, it becomes an incredible record for yourself. Not of events in your life, but of how you are feeling and how long you have been feeling it for. I have made many hard decisions in my life by "harvesting" my journal and looking back to see exactly how long I have been writing the same sentiments for, and for themes of my thoughts or perspectives in my life. It can be very illuminating and a great motivator to make a change.

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4.The feel better mechanism. Successful journaling should leave you feeling better at the end than when you started. I am always enlivened by an "Eureka!" insight, or the feeling of having expressed myself. We don't want to hold our thoughts and feelings inside -- putting them on the page helps you to release them, get clarity and lighten your step with new insights or solutions. Your relationship with the day will look brighter as your relationship with your journal becomes regular.

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5.Use tried and tested prompts. No need to drain your energy by trying to think of what to write. There is nothing fancy needed. My go-to prompts are simple, and always lead me to the session I need. Here are some examples:

- What is on my heart today?

- The most important thing for me to keep top of mind is....

- When in doubt, remember..

- Today, I release..... and I invite in.....

- I am grateful for.... I forgive.... I love.... I am....

- Or, you just open the page and write free-style. Stream of consciousness, let whatever comes out, come out. Set the timer and stop when it goes off. You're ready for the day! 

Catherine Farquharson mentors superstar biz women to create breakthroughs so they can finally take the action they've been stalling on (without blowing up their entire life)! She has helped guide hundreds of women to align with the truth of their hearts, and create their dreams since 2015. 

She is a professional question-asker, lifelong journal keeper and mindset morning routine devotee. Her practice and coaching goes deep, as she guides others into honest introspection in a systematic, reflective and "Eureka-inducing" way. She is very casual, and also very trained. Certification-wise, she is a Certified Trainer of Neuro Linguistic Programming, Trainer of Timeline Therapy™ Techniques, Trainer of HeartMath™, Certified Breathwork Practitioner, & a Master Practitioner of Hypnotherapy. Personal studies-wise, she is an avid student and spends her "spare time" learning from the best in the world of manifestation & energetics, embodiment, breath-work, polarity and other esoteric rabbit-holes.