There are dozens of journaling techniques out there that you can choose from. However, the type of journaling technique you follow shows your ultimate goal with it.
For instance, someone who wants to heal emotionally cannot do so with a goal journal. It’s obvious. So, here I will share 11 journaling techniques along with their benefits and uses!
1. Bullet Journal
A bullet journal, also known as BuJo, is a personal diary that can help you organize your whole life. It’s a mix of daily planners, to-do lists, and a diary. Hence, you can use a bullet journal to track the past, organize the present, and plan the future.
Using a bullet journal, you can:
- Plan your short-term and long-term goals.
- Organize your thoughts and reflect on them.
- Make entries of your daily, weekly, and monthly progress.
Benefits of a Bullet Journal
Having a bullet journal has several benefits, such as:
- It can help you manage time better.
- You can organize everything in one place.
- You can visualize your goals and progress with planners.
2. Goal Journal
Goal journals are an incredible tool for people who want to achieve their goals effectively. It helps you keep track of your progress, little-by-little.
So, how to get started with a goal journal?
The idea is simple: Brainstorm and write down all your goals on a page. Then separate each goal as ‘short-term’ and ‘long-term’. Categorize these goals even further with SMART Goals. Set deadlines as per your priority.
After 3-6 months, revisit your journal and see what improvements could be made and change accordingly.
Benefits of a Goal Journal
Here are all the benefits you can retain from a goal journal:
- It helps you keep track of your progress by making smaller goals.
- You can learn from your mistakes and change your strategy.
- In the long run, it’s also easier to see the vision.
3. Morning Pages
Morning pages is a technique introduced by Julia Cameron in her book, “The Artist’s Way“. These pages are brain dumps that are a stream of your conscious thoughts.
Every morning, start your day by filling up 3 standard-sized pages of a notebook. Write anything that comes to your mind. It doesn’t have to make sense, or a good handwriting.
Just write till the end of page three.
Benefits of Morning Pages
Here are three benefits of three morning pages:
- Morning pages help clear your thoughts and thus, making your head feel lighter.
- It is also said to relieve anxiety in people.
- If you’re a creative person, morning pages will boost your creativity.
4. One-Line Diary
In a one-line diary, you write only one line in a day. It could be anything like:
- A special moment in the day,
- Something you felt grateful for,
- Or how you felt throughout the day.
It’s the best form of journaling for people who don’t have a habit of writing or time to do so.
Benefits of a One-Line Diary
Two benefits of a one-line diary are:
- You write something, leading to a habit of writing.
- If you write one line of gratitude everyday, it’ll improve your mental health in the long-term.
5. Prompt Journal
Prompt journals, also known as guided journals, are the type of journals with a specific purpose. They are filled with different prompts that guide your mind to think and write. These prompts could be anything – a phrase, question, word, or an image.
Also read: 50+ Journaling Prompts for Beginners
Benefits of a Prompt Journal
Prompt journals are great for beginners. Here are a few more benefits of them:
- You can never run out of ideas with a prompt journal.
- They’re also good for people facing writer’s block.
- Since prompts force you to think of a certain area of your life, they act as a tool for self-reflection.
6. Self-Reflection Journal
Usually, you write in your diary about your day and leave it without ever looking in it again. However, it’s different in a reflective or ‘self-reflection’ journal.
A self-reflection journal makes you think and write what an event means to you. Additionally, a self-reflection can also help you think about what may happen next instead of leaving everything hanging on a cliff.
You know why? Because hanging on the question, “What’s next?” can become overwhelming.
Benefits of a Reflection Journal
A reflective journal’s biggest benefit is that it shows you how far you’ve come, your mistakes, and your learnings. Here are two more benefits:
- It helps you grow and prepare for the future.
- Self-reflection is more about analyzing than just a brain dump, adding to the mental health benefits.
7. Freewriting
Freewriting means that you write being carefree.
Once you’re carefree, it doesn’t matter what spelling errors you make, or the vocabulary you choose. All that matters is you get your heart’s voice out.
Freewriting is similar to morning pages, however, you write in freestyle whenever your thoughts run instead of in the morning.
Benefits of Freewriting
Here are the benefits of freewriting:
- Since you become carefree of mistakes, there lies honesty in your writing.
- Freewriting is helpful if you’re facing writer’s block.
- It’s another technique to pour your emotions on paper.
8. Gratitude Journal
A gratitude journal is a journaling technique where you write things you’re grateful for. This type of journal is very popular in positive psychology, which focuses on making life happier and better.
So, how to keep a gratitude journal?
Get a diary and write at least 3-5 things you’re grateful for at the end of every day. If your day went bad, rethink and pick out the positives that happened.
Even the smallest gestures count here!
Benefits of a Gratitude Journal
Keeping a gratitude journal can change your attitude towards life. According to studies, here are some other benefits:
- It makes you feel better about your life.
- You become much happier and your relationships get better.
- A ‘thank you’ can also make you more motivated than before.
9. Mood Journal
Have you ever felt like, “I don’t know why but I’m just so sad”?
A mood journal is specifically to track and understand these complex emotions. It can help you know ‘why’ you’re feeling a certain way and figure out the solution for it.
Additionally, mood journals are a great tool for people who are sensitive to certain words or events. This journal can help them find their triggers and manage or avoid them.
I would call this a healing journal instead.
So, how to create a mood journal?
Pick up a diary, and write every night. Reflect on the biggest emotion you felt throughout the day. Keep writing, whatever feels right until you find the root of that emotion. Ask yourself, “Is what I’m feeling really logical?”
At times, you’ll figure it was just an emotional fog. The other times – you’ll save yourself from the triggers to your strong emotions.
Benefits of a Mood Journal
One of the biggest benefits of having a mood journal is that you become more aware of your emotions and triggers. Hence, you become more emotionally logical.
- Mood journals can help you heal from old wounds.
- It reduces the feeling of constant anxiety and stress.
- Lastly, you break-free of the constant cycle of negative thoughts.
10. Nature Journaling
If you’re a creative person, nature journaling is the one for you.
Nature journaling means to express your emotions and creativity through words or paintings. It’s a way of connecting with nature while observing it, and then expressing your true feelings.
Benefits of a Nature Journal
Nature journaling is a great technique to enhance creativity. However, it has two other benefits as I share below:
- It calms your mind and increases your attention to detail.
- Since it’s mostly about creativity, you could think of new ideas. It’s really helpful for people in writing.
11. Art Journal
An art journal is similar to written diaries, however, it also includes colors, patterns, and doodles along with the words. It is one of the journaling techniques to express your emotions.
Here’s one tip for the artists:
- Feel free to draw and paint whatever comes to your mind without aiming at perfection.
Benefits of an Art Journal
There are several benefits of an art journal but these 2 summarize them in the best way:
- Visual journaling not only improves mood but also helps in visual thinking.
- Art journal is a form of art therapy that relieves stress.
Journaling is a form of therapy, especially for writers. If you haven’t given it a try yet, just do it with this beginner’s guide. I bet you won’t see any chance of coming back!
