Journaling: A Mindfulness Tool

Research suggests that we have between 60,000 to 70,000 thoughts per day. Yet, examining even 1/100th of them seems overwhelming, if not impossible. Our noisy, busy lives do not help either; they present ample opportunities to get distracted and disconnect from what really matters. We often operate on autopilot rather than making conscious choices – in what we speak and consume, how we spend our time and where we channel our attention. In essence, we forego acting with intention. 

Being intentional requires us to be self-aware – watching the story that we are scripting for ourselves, moment to moment, based on the choices that we make. The elusive self awareness comes from processing our thoughts and emotions. And probably the most accessible way to do that is to put pen to paper or, as more commonly known, to journal.

The act of writing is a mindfulness tool that keeps us anchored in the present moment. Neurologically too the immersive process of writing – which involves potent elements like reflecting, pausing, engaging with our thoughts, and making meaning out of abstract thoughts – makes us feel more connected to ourselves through words that flow from our mind onto the blank sheet of paper. This sacred space where we shape our formless thoughts into words is our journal. A powerful tool for cultivating self-awareness and intentionality, its beauty lies in the fact that each of us can do it our own way!

There is no format to follow or perfection to achieve while journaling. It is an experience that each one of us can create for ourselves, in our own unique way.

Getting started

Depending on the style that appeals to you, journaling could begin with a simple diary and pen, the many journaling apps now available, or a blog/drive to which only you have access. You can write about your moods and emotions, reflect on a particular aspect of your life, or tie it to a daily gratitude practice.

What got me into the rhythm of journaling was the Five Minute Journal App format. I adapted it to suit my needs; instead of the app I used a regular notebook and wrote three things in it each morning:

• Three things I’m grateful for (I’d challenge myself to not repeat what I had written the previous day)
• What will make today awesome?
• An affirmation

At night, I wrapped up the day with:

• What made today awesome?
• What could I have done differently today?

Once I got into the rhythm, I grew into the habit of journaling. My notebook traveled with me everywhere. Whenever I had an inspiring idea or an insight, I would take out my journal and make a note. It was like having a dependable and non-judgmental friend by my side all the time. I could see my self-awareness deepening with every journal entry.

Making it a habit

Journaling, as a mindfulness tool, is most effective when done consistently. Even five minutes of reflection every day is an investment that can pay rich dividends. If it helps, create a little ritual around this practice – fix a time of the day, pick a calm and cozy corner of your home, play soothing instrumental music, shut distractions out, tell family members not to disturb, whatever works for you. Treating it as sacred goes a long way in making the practice a habit.

Making it fun

Journaling can be a whole lot of fun when you add your unique touch to it. Pick a diary that tickets your fancy, use vibrant pens, draw, doodle, write out pages after pages or just one paragraph, pen poetry or write gibberish – however penning your thoughts makes sense to you in that moment. There is ample room for creativity and personalisation when journaling. Explore it freely.

Some quick prompts to get you started

• How am I feeling right now?
• How do I feel about a specific event (one from the past that is weighing on your mind or an upcoming event that is making you nervous)
• What is my heart longing for?
• What do I love doing?
• How am I tapping into my gifts?
• What will make this a meaningful day for me?

Living an intentional life is to take the reins in our own hands. It gives us the opportunity to craft the story of our lives in a way that we would like it to unravel, rather than it being externally dictated. The reflective practice of journaling creates space for us to engage with our lives in the moment such that we can make choices that align with how we envision life for ourselves. While it is not magic, it is magical how through journaling we begin to see ourselves with greater clarity and compassion – a reward that is priceless at every stage of our lives.