JOURNAL-KEEPING
The exercise of writing down reflections about events
experienced each day is an invaluable way to evaluate your performance...set
higher standards of excellence...and find new ways to solve difficult problems.
WHAT A JOURNAL CAN DO
Many people resist keeping a journal because they
think they aren't good enough writers... that someone will read their innermost
thoughts...or that they have much more important things to do.
Instead of thinking of a journal as a diary - a book
in which you merely relate the day's events - think of it as a container for
self reflection, self-expression and self exploration. Retelling the day's events
is less relevant than the act of expressing your thoughts.
POWERFUL BENEFITS OF KEEPING A
JOURNAL
- Self-expression.
- Stress reduction. Many people
say they feel calmer and spiritually at ease after a journal-writing session.
- Stronger relationships. Writing about
people you know will help you understand them better and put you in touch
with your own feelings about them.
- Better organizational skills. By structuring
yourself to write regularly, you automatically develop stronger organization
skills, such as list making and time management.
RULES OF JOURNALING
You can schedule 30 minutes with your journal at
the same time each evening...or just pick up a pen when the mood strikes you.
Easy ways ways to get started...
- Put yourself in the mood.
- Jot down a few lines to summarize the
high or low points of your day.
WHAT TO PUT IN YOUR JOURNAL
- Use a springboard to focus your attention.
Examples: "Why am I feeling so angry?"
"What I want most in life is..." "What's the most important
thing I need to do tomorrow?" The springboard approach is just one way
to break your writer's block.
- Write an unsent letter.
- Create dialogues. Another way
to express deep feelings is to write about your feelings - and then write
in the imagined voice of the other person.
- Freeze frame happy moments.
Immerse yourself in recollection, filling the page with physical and emotional
detail. Most people report they feel refreshed and energized after
writing out their favorite moments.
- Explore the roads not taken in your life.
What would your life be like right now? This technique is an extremely
powerful tool for developing decision-making skills about your future.
- Imagine yourself one month from now -
and one year from now. Where are you now? Where do you want to be?
What are some of the things you can do to get there? Write it all down,
as a confession to yourself. The words will awaken your intuitive
and creative wisdom, which, in turn, will help you make better decisions.
- Create a list of topics of the day.
On a sheet of paper, list the numbers one to 31. Next to each number,
place a topic of personal interest.
Each day of the month, use the corresponding topic as
a springboard for your writing down your thoughts. This process will remind you
to monitor regularly the important areas of your life. Your journal will
make you aware of how life and dreams change, how some remain the same, and, best
of all, it teaches you how to think clearly about everything you do.
Kathleen Adams, The Center for Journal
University Counseling Center
Division of Student Affairs
Binghamton University
LN 1202 777-2772
HOME
Elizabeth Droz, Ph.D.
Director
Phone: (607)777-2772
Last updated/reviewed: May 12, 2008