Journaling – A Practical Way To Declutter Your Mind
When I began to journal 30 or so years ago it wasn’t called ‘mental decluttering’. Decluttering your mind through journaling is exactly what a consistent writing practice can do for you. Journaling – A Practical Way To Declutter Your Mind.
A journaling practice is the most powerful tool I found to declutter my mind. Journaling is also easy, cheap and practical. Writing is an effective way to get a jumble of thoughts out of your head and into some sort of order for you to process what is actually going on.
When you are honest and retrospective certain truths will emerge. Looking at these truths and building a plan will lead you to your goal.
Whether you’re feeling overwhelmed, stressed, or anxious, journaling can help you process emotions and find mental clarity any time of the day.
I teach decluttering. Among the many reasons people tell me they cannot declutter is they don’t have time. Really? You don’t have 5 minutes a day to bring you closer to your dreams?
Almost anyone can write for 5 minutes- people with chronic illness, ADHD, depression and time constraints.
By putting your thoughts and feelings on paper, you can gain insights into your own mind and better understand what’s causing your stress or anxiety. Journaling is a private thing. Your thoughts are for your eyes only. Use it to vent if this is what you need.
Use journaling to understand resentments you may have or to work out baby steps to take to get you closer to a more complicated goal.
The concept of journaling
Understanding Journaling
Journaling is a practical because it costs nothing, takes very little time and has a big payoff.
Journaling is simply writing down your thoughts, feelings, and experiences in a notebook, journal or digitally. By putting your thoughts on paper, you will gain clarity because hard to ignore patterns begin to emerge.
Journaling can help you pick up negative emotions, negative self-talk and thoughts which can be an obstacle to reaching your goals.
There are many different types of journaling, including daily journaling, gratitude journaling, bullet journal method, and answering journal prompts. Daily journaling involves writing down your thoughts and experiences each day. A gratitude journal involves writing down things you are grateful for each day.
Bullet journaling is kind of like making a list and using bullet points to organize your thoughts and tasks.
Writing Prompts are when you answer a question – prompting you to write. Please help yourself to my free writing prompts download to get started!
The role of journaling in mental health
Making a journaling habit can be a powerful tool and a great way for improving your mental health. Research has shown that journaling can help reduce symptoms of depression, anxiety, and stress. It can also help improve self-esteem, increase mindfulness, and promote emotional balance.
The University of Rochester Medical Center speaks about the benefits of journaling.
One of the main benefits of journaling is that it can help you process and work through difficult emotions. When I have something bugging me, I write it down and the very act of doing this gives me a better understanding of what is going on and shows me how to manage things more effectively.
When negative thought patterns come to the surface you will have the opportunity to change this to positive steps to move forward. Lots of us get stuck in negativity. Until we get out of this pattern it will be hard to achieve your goals.
You can use your journaling time to explore your interests, set goals, and track your progress. By making journaling a regular habit. There are lots of benefits to journaling.
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Practical approaches to journaling
Establishing a journaling routine
The key to successful journaling is to establish a routine. Find a time and a comfortable place where you can write without interruptions. It can be in the morning before you start your day, during your lunch break, or at night before you go to bed. Make it a habit to write consistently, even if it’s just for a few minutes each day.
When I started journaling many many years ago I set my alarm for 20 minutes earlier in the morning before work. Those days I had to be at work at 6:30 am. Saying I did not have enough time to write would have sounded valid because I worked 2 and 3 jobs from 6:30 am to after 10 pm 5 days a week.
I had big dreams back then so I made the time to explore journaling. It was one of the best decisions I ever made! Many of my dreams came true and there is no reason your dreams can’t flourish. The question is ‘What are you willing to do to make this happen’?
Help yourself to a weeks worth of free writing prompts!
I wrote 7 days a week for years and years because I saw what others were gaining by doing this practice and I wanted what they had.. I smile now when I think that my amazing life today only cost me 20 minutes a day to get started!
You can set a goal for how often you want to journal. It can be daily, weekly, or as often as you need to clear your mind. Write down your goal and track your progress in a journal. Celebrate your achievements, no matter how small they may seem. Hey! A win is a win!
Today when I am stuck in thought or with an issue to sort I always turn to writing any hour of the day.
Different journaling techniques
There are many different journaling techniques that you can try. Your writing style will be based on your personal preferences.
Free form writing
The easiest way to approach journaling for me is to use free form or stream of consciousness writing.
Write continuously for a set amount of time without worrying about grammar, spelling, punctuation or penmanship. Let your thoughts flow freely onto the page. This is all about just getting the words out of your head and onto paper- or digitally if this is your thing.
Gratitude journaling
Write down three things you’re grateful for each day. Focusing on the positive can help shift your mindset and reduce stress. This is an extremely simple process and you will find positive affirmations reset your thinking.
Brain dumping
Write down everything that’s on your mind, without any thought, structure, or organization. This can help you clear your mind and reduce feelings of overwhelm. This is a great habit I use when I can’t figure out where to start.
If after writing I still need help finding direction I ask a friend to listen to my thoughts and interpret what I am saying for me. This works 100% of the time for me!
Stream of consciousness
Write down whatever comes to mind, without any filter or judgment. This can help you tap into your subconscious and uncover hidden thoughts and emotions. When I am in the writing flow my pen can’t keep up with the words flying out of my head.
Goal setting
Write down your short-term and long-term goals, along with the steps you need to take to achieve them. This can help you stay focused and motivated. You will find a big part of achieving your goals depends on charting out a written plan, complete with action steps and a time frame.
I would find it very difficult to achieve outcome-based goals without a clear cut written plan with scheduled small steps toward my overall goal.
For your eyes only
You may consider writing to be your wellness journal and as such intend your writing for your eyes only. Your journal entries are yours and yours alone unless you choose to share them with family members, friends or a counselor.
Digital journals
Some folks prefer using a keyboard to journal. There is an abundance of online journal templates if you feel this is something you wish to explore.
You can keep it real simple and open up a note page in your device and start writing.
Experiment
Try the different journaling techniques and find what works best for you. Again there is no right or wrong way to journal. Journaling is a personal choice with practical numerous benefits that can be tailored to your needs and preferences.
Journaling is a practical way to make a profound impact to your life and to declutter your mind. Mindset tools make a difference. A good consistent journaling practice is a very powerful tool in my experience.
You will know when you hit on your ideal method of journaling because shifts in your thinking and actions will become evident. By establishing a routine and trying different techniques, you can find your stride and gain clarity, reduce stress, and improve your overall well-being.
Marj Bates is a life long ridiculously organized declutterer and artist. Less is more are words Marj lives by in everything she does except collecting dogs. “Dogs are like potato chips! Can’t have just one.” says Marj. Marj wonders if growing up with a fanatically clean Jewish mom means her decluttering and organizational skills are in her blood.
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