- This is a “pen to paper” exercise. No journaling on your computer where you can backspace or delete text. It activates a different editor in your internal dialogue.
- Choose your instruments intuitively. Some people want a beautiful leather-bound book with heavy textured paper they like to run their hands over. Other people prefer a spiral bound notebook they can stash in their gym bag. You don’t need anything fancy, you just need something private.
- Write today’s date at the top of the page. Options to include your current mood, location, weather, or another indicator of this present moment.
- Ritualize the process. Light a candle, put on some music, or just take a few long, deep breaths. Would you like to meditate for a few moments before you begin? Ask for answers to a specific question and then notice what rises up out of your subconscious mind into the consciousness.
- Some days you’ll want to just vent and pour your guts out on the page. This process of automatic writing can be deeply cathartic. Give your most overwhelming thoughts a place to live that’s outside of your body. It will help to bring some closure.
- Other days, your journal page might look like more of a to-do list. This could be tasks you will need to do today, like pick up the dry cleaning or big picture ideas like act as if I have been cast in the role of my ideal self.
- Sometimes I like to reflect back over my day in the evening and record a list of things that I accomplished. Phoned a friend, ate a healthy meal, or remained kind when agitated by a difficult person.
- If this day had a message, motto, or theme song, what would it be? Write it down.
- Creative writing prompt: Describe this day in Haiku form. It’s a short poem of three lines with five, seven, and five syllables. Bonus points if it includes a reference to the season.
- Find a safe place to keep your journal. You’re allowed to store your own private thoughts in your closet, locker, or purse. It’s for your eyes only. If you’re worried about someone discovering your writing, you could tear up or burn the pages afterwards. The important part is that you are advancing along your internal, psychic checkerboard as you write.