Many of us know the benefits of journaling, but it can be challenging to begin your journaling practice. Journaling is a beautiful practice that can support us in cultivating self-compassion, but we are so used to being critical of ourselves, that when we feel like we aren’t journaling the ‘right” way or we aren’t journaling as often as we planned, we give up on our journaling practice altogether.
Let’s dive into the most common journaling mistakes and misconceptions to learn how to fix and release them so that you can get the most out of your journaling practice.
TOP JOURNALING MISTAKES AND MISCONCEPTIONS
- Believing that there is one “right” way to journal.
Your journaling practice and your journaling ritual should evolve and transform alongside you. Each person is different, and what works for one person might not work for another.
Always give yourself permission to hold on to what works for you and release what doesn’t, whether that’s when you journal, how long you journal, the frequency of your journaling practice, the journaling method you use, the type of journal you write in, or what you write about.
- Believing that you have to journal every day or for a specific length of time.
Setting goals for how often and how long you journal can be helpful, especially when you are building your journaling practice, but allow yourself to be flexible with your goal and change it as needed. If you choose to set a journaling goal, create it with the intention of being consistent in your practice. Remember, journaling is a self-care and self-compassion tool to support you. Keep your focus on the progress you are making in your journaling practice, not on being perfect.
- Journaling without intention.
Before you write, set an intention of why you are journaling/what you hope to gain from your practice. Your intention may be to gain clarity, to cultivate self-love or self-acceptance, to solve a conflict, or self-discovery. Setting an intention before writing helps you to remember your why, or what brought you to your practice in the first place. An intention can also help you to choose a journaling method or technique that will support your needs.
- Setting goals that are too high or too strict.
When setting a journaling goal, start small. For all of you over achievers and perfectionists, this is going to be extra important (and possibly difficult) for you. It may seem counterintuitive to set a small goal, but, say it with me, the goal is progress, not perfection. If you are beginning your journaling journey, setting a goal to journal every day for an hour, it is probably not going to support your practice because chances are it will be difficult for you to stay consistent. It is much better to start with a smaller goal, such as journaling three times a week for ten minutes. This goal will be easier for you to meet, and help you to build momentum in your practice. Remember, you want to set yourself up for success so that you are motivated to continue. As you consistently meet your smaller goal, gradually increase it if you would like.
- Being too hard on yourself when you don’t meet your goal.
The beautiful thing about journaling is that you can always begin again. Had a busy week and didn’t get to your journaling practice as much as you set out to? That’s okay! Practice self-compassion by being gentle with yourself, and begin your journaling practice again as many times as you need to. Remember, your journaling practice is for you and only you. There is no judgment for missing a day, a month, or even a year. I’ve gone very long periods without journaling, and when I was ready, I returned to my practice and picked up where I left off. You can do the same as well.
- Judging what you write.
Say it with me, your journal should be a judgment free zone! Your journaling practice can be your sanctuary, free from judgment and criticism. Your journal can be a space where you let it all out, the good, the bad, the ugly. It’s where you can vent if you need to, celebrate and have gratitude for your wins, mourn your losses, challenge your long held limiting beliefs, rewrite the story you’ve been telling yourself if it no longer serves you, and dream and plan for the beautiful future ahead of you.
- Not being honest with yourself.
Insights, growth, and change occur through truth. You are worthy of growth and change. You owe yourself the truth so that this growth and change is possible. As William Wordsworth said, “Fill your paper with the breathings of your heart.” Tell your truth to your journal, without minimizing or dramatizing. Don’t allow judgment of your feelings or thoughts to keep you from writing what’s real. As they say, you’ve got to “name it to tame it,” so be honest with yourself in order to move forward with compassion, understanding, and insight.
- Sticking to a routine/ritual that doesn’t work for you.
In my course, Journey Into Journaling, I teach you how to create a journaling ritual that works for you. If you are anything like me, sometimes when you set up a routine or a ritual, you feel like you have to continue to do it the same way, even when it may not be serving you. Journaling should be a freeing and joyful experience, so if you need to change your journaling process, go for it. Over time you will find what works best for you.
ARE YOU READY TO HARNESS THE POWER OF JOURNALING?
Journaling is a sef-care and self-love tool that can allow you to cultivate deep self-compassion, but it can be difficult to begin and maintain without support. In this blog post I’ve shared eight of the most common mistakes and misconceptions you may have about journaling to support you in reaping all of the amazing benefits of your journaling practice.
