Discover how to journal with KitKat® and carve out some quality you-time during your day
- What is journalling?
- What are the Benefits of Journalling?
- Popular Journalling Techniques
- How to Start Journalling
- Tips for Making Journalling a Habit
Our brains are marvellous things, capable of incredible feats like inventing tasty two-fingered treats! But sometimes, the grind of modern life can make you feel like a web browser with one too many tabs open. You know that feeling when the wheel is spinning, but there’s nothing but tumbleweeds? Well, enlightened friends, today is the day we hit the refresh button with the age-old practice of journalling.
Jotting down your thoughts is nothing new. In fact, we have it on good authority that many a caveman lamented the loss of a hunt etched in stone! OK, we might have made that bit up, but it still sounds plausible. The act of getting your thoughts out of your head and onto paper (or cave wall) is not only liberating, but it’s been proven to have a bunch of mental health benefits. So, fire up the ol’ noodle and let’s dive into our guide on how to journal.
Need to take a quick mental break? Read our easy guide on how to smash a Five-Minute Meditation!
What is journalling?
Putting pen to paper seems like such a simple act, but it serves as a powerful window to your inner workings. It allows you to see your thoughts, feelings and experiences from a different angle, often leading to ‘ah-ha’ moments. Our brains are pattern-finding machines, but sometimes we’re just too close to the source material (aka in our heads) to see the truth. Journalling gives us space to observe our behaviour patterns, allowing us to course-correct if needed.
While diaries have been around for centuries, chronicling everything from Darwin’s epic voyages to da Vinci’s incredible discoveries and Michael Palin’s Monty Python years, modern journalling has evolved into various beneficial forms, from ‘worry dumping’ to ‘self-care’, as set out by the British Association for Counselling and Psychotherapy.
What are the Benefits of Journalling?
Journalling for mental health has never been easier!
1. Mental health boost
When your brain feels like a pot of boiling spaghetti, journalling can help manage anxiety and stress. According to mental health charity Anxious Minds, expressing yourself through writing allows you to help process your feelings ‘and gain clarity’ on your thoughts.
2. Creativity and productivity enhancement
It’s hard to have fun, be creative and more productive when you feel like your brain is stuck on a 404 page. By freeing up some memory, journalling can open the doors to creativity, and when you’re creative, you’re better at problem-solving.
3. Clarity and self-awareness
They say that hindsight is 20/20, and journalling is the perfect example of this! Regular journalling encourages self-reflection and helps us recognise those sneaky patterns that fly under the radar every day. The NHS Every Mind Matters campaign recommends journalling to your future self as a powerful tool in its free Mind Plan tool.
4. Alleviate symptoms of depression
Journalling is not a magic potion, but it can help clear the fog when your brain feels like a tangled mess. The mental health charity Mind suggests writing a journal as a way to help combat depression. It recommends making notes on what has happened during the day and recording any thoughts you may have been having, in order to help find links between what you’ve been doing and how you’ve been feeling.
5. Improved sleep
If your mind sounds like a Formula 1 race just before bed, journalling can help! According to the NHS Every Mind Matters, creating a bedtime routine that includes writing down thoughts or to-dos can support better sleep and help manage the dreaded insomnia.
Popular Journalling Techniques
There are how-to-journal techniques for every day of the week! Here are a few of our favourites.
Free-style Journalling
If living wild and free is your thing, then give freewriting a bash! Just let your stream of consciousness go without worrying about grammar or structure. This technique allows thoughts to flow like a cool mountain stream, helping to uncover subconscious ideas.
Bullet Journalling
If you appreciate the crisp and clean layout of a bullet list, this is the one for you. The bullet journal combines planning, to-do lists and reflections into short, sharp sentences. It's a flexible system, but make sure you give your lists categories or prompts so it doesn't devolve into an aggravating to-do list of house stuff.
Gratitude Journalling
We have so many things to be grateful for, and this technique hones in on all of them! In an article for the BACP, accredited therapist Vasia Toxavidi suggests writing down three things that you’re grateful for each day in your journal, which can help stop you focusing on what you lack and start feeling good about what you have.
Reflection and Goal-Setting Journalling
To know where we’re going, we must understand where we’ve come from. Reflecting on past experiences is a powerful tool that can help us spot bad habits or behaviours. This technique helps track progress and maintain motivation. You got this!
Dream Journalling
Even a dream about riding a giant seal while eating a KitKat® can hold a hidden meaning just waiting to be unlocked! Dream journalling gives insights into our subconscious thoughts and emotions. This technique is best done upon waking before the seal disappears over the horizon...
Art Journalling
Get colourful and creative and combine the written word with visual art! This technique combines self-expression and personal growth. Draw, paint, or doodle around your words and bring your ideas to life.
How to Start Journalling
Keep it simple or go fancy with a treasure trove of coloured pens, it’s up to you!
1. Choose your tools
Whether you’re a sleek black notebook connoisseur or a colourful rainbow unicorn diary enthusiast, pick a journal that appeals to you! It’s always good to use pen and paper for a tactile experience – especially if you’re on a digital detox – but if you prefer an on-screen journal, then go for it.
2. Set your intention
You need something to aim for, so before you start, decide what you want to achieve. Is it daily gratitude or self-reflection, or is it goal-tracking or self-compassion? Pick your target and let it guide your writing. Journalling prompts are a great starting point!
3. Make it your own
Let your words flow and just be yourself. Don’t try to sound smart, profound, or even funny. No one is going to read your words, so just be you. Experiment with different journalling methods and see what works for you. You can even mix and match techniques and create something new.
4. Set a routine
Like finding the ideal workout time, the perfect time to journal is subjective. Some prefer to be the early bird, while others favour the night owl. Consistency is key, so find a time that suits you and do your best to stick to it!
5. Busting writer's block
A daily blank page can be intimidating, but the great thing about journalling is that no one is going to see it. Set a short timer, start from a writing prompt or simply write the silliest thing you can think of. The main thing is to just start! And if all else fails, Have a Break, Have a KitKat®. And then try again.
Journalling Prompts to Get Started
Think of prompts as your handy little journalling helpers.
Self-reflection prompts
- What are three qualities you admire in yourself?
- Describe a recent challenge and how you overcame it.
- What do you need more of in your life right now, and why?
Gratitude-focused prompts
- List five things you're grateful for today.
- Who has had a positive impact on your life recently?
- What small moment today made you smile?
Goal-setting and productivity prompts
- What are your top three goals for the next month?
- What steps can you take today to move closer to your goals?
- What’s one habit you’d like to build, and what’s stopping you from starting?
Tips for Making Journalling a Habit
Practice makes perfect!
Set a time and place
Choose a specific time and spot for your daily scribbles. The easier it is to achieve, the better. If you have to leave the house or take a long trip, you’re less likely to stick with the habit.
Keep it judgement-free
Be loosey-goosey, and don't worry about perfection! The goal is to express yourself freely without self-criticism. There is no right or wrong way when it comes to how to journal.
Use prompts
Avoid the spinning hamster wheel of doom by using prompts for inspiration. Once you’ve got the hang of it, try creating your own prompts.
Make it fun
Our brains love pairing activities that are fun. Journal while listening to music, or take it on the road and journal at your favourite park or beach once a week.
Get started
So there you have it! A sweet and snappy introduction to journalling all wrapped up like your favourite Nestlé treat. Whether you're trying to unwind, lock-in, or just free up some memory space, a daily scribble has big benefits. The only thing left to do is grab a pen and get started!
Too many beeps, bzzzes and blinking lights in your life? Read our guide on how to do a Digital Detox.