Find your flow: Which journaling method works for you?

Chances are, you’ve kicked off the new year by reflecting on what you want to achieve in the next twelve months. But wouldn’t it be great to keep that clarity not just in January but throughout the year? If so, journaling might be just right for you! All you need is a notebook and a pen.

Why Keep a Journal?

Isn’t a journal just a diary? While you might have kept a diary at some point in your life, a journal is slightly different. While diaries are often used to record daily events and experiences, journaling focuses more on your thoughts and feelings. It’s about taking time to regularly check in with yourself.

Journaling can bring clarity to what’s on your mind and help you figure out what really matters to you. Putting pen to paper allows your thoughts to take shape on the page, often organizing themselves in the process. Plus, flipping back through your journal after a few months can be incredibly rewarding—you’ll see how much you’ve grown and what you’ve accomplished!

Which journaling style fits you best?

Do you want to let go of emotional baggage and clear your head? See your life in a more positive light and appreciate the small joys? Or get to know yourself better and find out what you truly want? Whatever your goals, there’s a journaling method for you!

Morning Pages

This method became popular through Julia Cameron’s bestseller The Artist’s Way. The idea is simple: every morning, right after waking up, you fill three pages with whatever’s on your mind. There are no rules about content, structure, or grammar—it’s all about stream-of-consciousness writing. Unlike other techniques, you don’t revisit what you’ve written; the focus is on unburdening your mind and creating a daily habit. Morning Pages can help unlock creativity, process emotions, and let go of perfectionism.

Pro:Great if you’re feeling overwhelmed. Putting your thoughts on paper helps lighten the load and untangle your thoughts.

Con:Some people prefer a bit more structure.

Example:Write down the first word that comes to mind, then let your thoughts flow until three pages are filled.

The 5-Minute Journal

With this technique, you answer a set of daily questions. By focusing on the same prompts each day, you’ll notice patterns in your thoughts and understand what’s been occupying your mind over time. Many people pair it with gratitude journaling, which means at least one question focuses on positive aspects of your day. You can also switch up the questions every now and then to explore different areas of your life.

Pro:You can track how your thoughts evolve over time while building a habit of reflection and positivity.

Con:This approach offers less flexibility compared to the others.

Sample Questions:

• What would make today a great day?
• What am I grateful for today?
• Eine Sache, mit der ich mir heute etwas Gutes tun werde:
• What’s one thing I’m proud of today?
• How did I give back to the world today?

Prompt Journaling

Similar to the 5-Minute Journal, this method uses daily questions as prompts, but they vary from day to day. The questions often dive deeper into broader themes instead of focusing on specific situations.

Pro:A great way to explore your inner world and understanding yourself better.

Con:The questions can feel intense and aren’t always suited for everyday journaling.

Sample Questions:

• What’s your favorite memory from last year, and why?
• List things that inspire you.
• When do you feel insecure, and why?
• If your past self from five years ago showed up today, what would you say to them?
• When do you feel most like yourself?

Ready to get started?

If you’re eager to give journaling a try, pick the method that resonates most with you, grab a notebook, and start tomorrow! There’s no need to wait for the perfect moment to begin building a new habit – all you need to do is take that first step.

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Caroline Tyka

02.01.2025

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