Mind

6 Proven Ways of Writing Holistic Journal

Writing in a journal can be very useful in psychology or business. However, not many people know why to use a journal for holistic happiness. Learn it today.

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Holistic Journal, What IsIit?

First of all, it is your friend. You use the journal for venting negative emotions, writing important information or describing your successful moments. I will be writing about a holistic journal.

It does not only mean that you write about your body, soul, emotions and spirit there but it also implies covering all aspects of your life - work, relationships, setting goals or writing affirmations.

Sometimes you may use more than one journal because of the energy accumulated in them. For example, one journal can be for the creation of a great future while the other for venting the worst negative issues and when it is finished, you burn or shred it so negativity is destroyed.

Why Start a Holistic Journal

Journals have many purposes and benefits. Here is a short, not full though, list of benefits of writing a journal, not only a holistic one:

  • Increased productivity
  • Better mental health
  • Increased self-awareness 
  • Boosts confidence
  • Clarity and focus
  • Strengthened willpower
  • Increased mindfulness
  • More likely to set, chase and achieve goals
  • More gratitude and appreciation for the little things
  • Journaling can also lead to new ideas forming, creativity sparking, and inspiration in general.
  • Improves your mood
  • Decreases the likes of stress and overwhelm
Improve your mental health - the article continues below:
  • How to Disarm 10 Worst Kinds of Negative Thoughts
  • Negative Thoughts: The Most Efficient Way To Eradicate Them
  • How To Master Your Thoughts
  • Types Of Journals

    Before you decide what kind of journal to choose, learn about some kinds of them. I have divided them into three categories: journals for special occasions, journals for special purposes and other journals.

    1. Journals For Special Occasions

    • The Pregnancy Journal – If you are expecting a baby, keeping a journal and logging your pregnancy journey can be really helpful to track symptoms, your anatomic changes, and general wonderments during this special time of your life. And later it is a great memory, for yourself and the child.
    • The Food Journal – It is popular among people looking to lose some extra weight or just want to have a bit more insight as to what they are actually stuffing your face with. Log everything you eat and drink, and during what times of the day. Then, every week or month, write your comment. and do not forget to record your weight regularly to monitor the progress.

    2. Journals For Special Purposes

    • The Bullet Journal – Bullet journaling is very useful for productivity and goal setting. The concept was invented by Ryder Carroll. You choose a diary or a calendar and just list your tasks or goals there. Bullets may be as dots, squares or circles. When the task is done or a goal achieved, you can tick the symbol or cross the item.
    • The Automatic Writing Journal, allows you to let your stream of consciousness flow freely onto a piece of paper, preferably in the morning when you are most creative. Don’t think, just write for at least two pages. This journal can be used for self-observation, releasing negativity or creating positivity in your life. Learn more about automatic writing.
    • The Self-Observation Journal Journaling is beneficial for mental health, being an effective way to get some clarity and peace of mind. More about journalling for mental health below in this article. A self-observation journal is very useful for doing exercises presented on my website, e.g. disarming your inner critic
    • The Creation Journal is used to attract the things that you want. You can use affirmations or just describe your dreams, preferably in the present tense. if you do it regularly, chances are that your mind will attract the people and circumstances which will make your dream a reality.
    • The Destruction Journal is helpful in the case of traumas and venting negative emotions. It is my favourite method of cleansing negativity. You do not need to use this journal every day, yet whenever negative thoughts and emotions start to flood you, give them to God, burn in the Divine Fire.

    3. Other Journals

    • The Gratitude Journal – We often do not appreciate our blessings, focusing on the lack instead of the abundance. the Gratitude Journal will make you aware of your blessings and it will help you to attract more of them.  You can choose mornings or evenings for writing this journal, some people apply both times. Learn how to practise gratitude.
    • Journaling for general ideas and brainstorming – You can jot down any new brilliant idea that comes your way and keep track of them in your journal. Beware though to keep this journal with you at all times to protect your ideas and privacy.
    • Scrapbooks – You can run a journal to gather memories, dreams, create mood boards or whatever makes your heart sing.

    Overcome the Biggest Challenges of Writing Holistic Journal

    You may say 'Okay, I want to start writing a journal but...' and now I will address these "buts".

    I have no time

    This is the most frequent excuse, meaning that you are not interested in a given person or activity, i.e. writing a journal here. In order to start journaling, you need to find a reason why it is beneficial. Read the beginning of this article. Any challenge faced at this moment can be analysed and you will find a solution just by brainstorming and analysing options in your journal. You can also vent your fears there.

    I don't know how to start

    Make a plan. Firstly, decide what the purpose of your journal is. Is it the journal of inspiration? Creation? Destruction? Or of personal discoveries? You do not need to choose one journal, sometimes it is better to separate the issues (e.g the destruction of negativity from positive creation).

    Then choose the most convenient diary (of your favourite colour and size) and writing accessories - pens, biros, highlighters, a ruler. Use the format which is the most portable but not too small. A5 is ideal but sometimes A4 can also work.

    I'm afraid of privacy

    Your journal can be digital, although you achieve the most by writing it manually. In the case of a digital journal, you can encrypt the file or keep it on a USB stick, carefully hidden and also protected. Physical diaries are more difficult to hide but I think that you are creative enough to find a place when no one will disturb you. In the worse case, use a spiral notebook, with pages easy to tear off, and keep the pages in envelopes.

    Also, choose the time for writing when no one is around, e.g when they are at work, with friends and at night. You can dot the ideas for your journal as a shorthand and then develop them. Learning a foreign language and writing in it can also be a good way of protection. Moreover, you can make up your own code and encrypt your work, e.g letters with numbers.

    My family will disturb  me

    Hence, find some time when they are not around. In the worst case, you can write your journal after working hours in the office or before your work starts. Moreover, if you are assertive enough, ask your family members for some undisturbed time. If you work from home, this should be an easy task to do.

    I don't know what tools to use

    Keeping it simple is the best rule here. A notebook and a pen or a text editor with access to a computer, phone or tablet are enough. Think of what tools you used while going to school. Which did you like the most? Follow your guts.

    I don't know how to write a journal

    I will answer this question later in this article. Just write, this is the shortest recipe. To convince you that journalling is worth trouble, Let's check what other people say about using a diary:

    “Keep a notebook. Travel with it, eat with it, sleep with it. Slap into it every stray thought that flutters up into your brain. Cheap paper is less perishable than grey matter. And lead pencil markings endure longer than memory.” —Jack London,

    "I guess in my diary I’m not afraid to be boring. It’s not my job to entertain anyone in my diary." —David Sedaris

    "In the diary, you find proof that in situations which today would seem unbearable, you lived, looked around and wrote down observations, that this right hand moved then as it does today, when we may be wiser because we are able to look back upon our former condition, and for that very reason have got to admit the courage of our earlier striving in which we persisted even in sheer ignorance." —Franz Kafka, 

    Meditate

    Sometimes you just do not know what to write. Then try meditating ans ask your soul for a clue. When you finish, start automatic writing.

    Connect remotely during joint meditation on Saturdays at  8 pm GMT. I will meditate with you and other people then use telepathy. Send your intention to the Universe. Transform your life and the world.  Check and join upcoming meditations.

    Learn more about meditation

  • 6 Most Dangerous Mistakes  During Meditation
  • The 6 Mistakes Made During Meditation And How To Fix Them
  • 5 Ways To Overcome  Challenges During Holistic Meditation
  • 8 Cases When Holistic Meditation Is A Must
  • How To Transform The World By Meditation
  • Sit in the bench and start writing your ournal

    How To Write Holistic Journal

    Some of the tips have already been mentioned (e.g. picking up the tools and dealing with the biggest challenges). Let's look at more important aspects of writing a journal:

    1. Prepare Your Tools

    I have already mentioned some of the above. Let's summerise what you need:

    • A convenient space for writing (a good desk is a must, writing on a bed will not be a good idea).
    • A quiet and undisturbed place (sometimes even the bathroom will do).
    • Convenient time (check the excuse about having no time).
    • Be motivated to write regularly
    • Eagerness to experiment and try new things.

    2. Find Regular Time For Journalling

    It is important in the case of the Gratitude, Eating or Mental Health Journals. Systematic work is indispensable there to make significant progress. Regular journalling will help you createt a positive habit. 10 minutes per day is enough. Set an alarm clock for precision and reminder.

    3. Be Spontaneous

    Don't dwell too long on what to write, once you have chosen the type of journal. it is especially important when you want to jot down something hard to memorise or when venting negativity is important.

    In most cases, you will know the topic or issue on which to focus. Again, either follow the instruction of doing an exercise (e.g. how to disarm worry), or brainstorm - write whatever comes to your mind, and evaluate your writing later.

    4. Have A Diary Rather Than Loose Pieces Of Paper

    It is true in most cases, except when your writing is extremely negative and needs burning, or when you want to hide your journaling from the prying eyes. However, having a diary or notebook is more beneficial because you can come back to your notes later and see how much you have changed in your life.

    5. Use Your Own Writing Style

    You will love journaling if nothing restrains your writing style. Use automatic handwriting or typing, mostly as a spontaneous flow or a brainstorm. In the case when there are some more specific guidelines (sometimes also on my blog), modify them so that your piece of writing will be clear and with lots of space.

    6. Review Your Journal From Time To Time

    It is advisable to review your journal from time to time. In this way, you can notice your progress (e.g. in the eating or mental health journal) or find some correlations which are not seen within one day. Even one week can show you a lot of things, e.g. when you are the most efficient and when you need more rest.

    Try journaling in these cases:

    In A Nutshell

    Today you have learnt the secrets of journalling. I have motivated you to start writing and have shown you how to run a journal. The most frequent excuses have been also questioned. Good luck with discovering yourself and making progress in achieving your goals and on the way to be a happy person.

    Vicky