So, your journal isnāt working. Donāt worry. One of the most common reasons people say they donāt journal is that they tried it and nothing happened. If this is you, donāt āwrite offā (pun intended) journaling just because it didnāt immediately boost your mindset.
Reality check: wellness journaling is a skill.
When we say āthere is no wrong way to journalā, thatās only half true. All journal prompts have their place. But, if you are looking for a specific outcome, you need to journal with intention. You might just be getting in your own way. Before you swear off journaling for good, check to see if you are getting in your own way.
The 3 Myths of Journaling
When it comes to journaling, there are three big myths. Most of these will block you from keeping a satisfying journal practice. Ā Coincidentally, they also all deal with an āall or nothingā attitude.
The first step in improving your journal practice is looking out for these myths. Do you believe them? Really take the time to investigate why or why not.
Every Day or Nothing
Believe it or not, you can get pretty addicted to journaling. You might find yourself writing dozens of pages every day or obsessively writing that line-a-day no matter what. Behind this behavior is one simple myth: āIf I donāt journal all the time, it doesnāt countā.
If you really want to boost your mindset with a journal, you canāt let it become a chore. Journaling isnāt the kind of thing you do out of obligation to your health like flossing or eating enough fiber. Instead, it should be a hobby fueled by self-compassion and curiosity.
Remember, consistency does NOT mean every day. Whatever schedule you set for yourself is a-okay.
āGoodā Thoughts or Nothing
Another terrible journaling myth is that you can only ever have one emotion in your journal. When this happens, you either turn to toxic positivity or heavy self-criticism.Ā Both options suck.
Journals are like mirrors; they can only reflect what you give. If you really want to journal well, you need to show it every part of you.
That means journaling gratitude lists AND doing shadow work. It also means defining your goals, venting, self-reflecting, gossiping, and more. Only then will you start to feel like your journal is working.
Well Said or Nothing
We all love a good journal story. Itās romantic to hear about your great-great-grandmotherās journal or the diary of a famous celebrity. Unfortunately, this often makes people believe that they have to write for an audience. As in, āWrite this perfectly or donāt write it at all.ā
You are not bad at journaling if you canāt figure out what you want to say or how you want to say it. Thatās human. The good thing about journaling privately is that no one else can judge whether or not what you wrote made sense. In fact, that kind of censorship is exactly what stops your journal from helping you boost your mindset.
But Consistency *Still* Isnāt Working?
Once youāve cleared out those journaling myths, there is still more you can do if your journal routine isnāt working.
First, letās challenge the word āworkingā. If the only thing your journal ever gives you is a few minutes of rest, then itās doing a good job. You are doing a good job.
Of course, thatās not what people mean when they say their journal isnāt working for them. It is exhausting when nothing happens. We all have goals for ourselves and our journals ā why wouldnāt you want to see progress?
Below, youāll find some journaling tips to boost your mindset. As simple as they are, we can all use a healthy reminder now and again. Use these whenever you feel your journal is stuck in a rut.
Health Comes First
Eat. Hydrate. Shower. Sleep.
If you havenāt taken care of those 4 major needs ā now is not the time to journal. You cannot expect yourself to journal well on an empty stomach. Between your basic bodily needs and journaling, your body should always be the top choice. Actually, your journal depends on it!
Did you know that Maslow borrowed much of his theory from the Blackfoot Nation? In their culture, the pyramid is actually a tipi that reaches towards the sky. This model is also flipped. Unlike the western perspective, self-actualization is actually the base of a large goal, “cultural perpetuity”. Basically, the work begins with knowing who you are and ends with knowing how to support your community best.
This is the sweet spot of journaling. The Blackfoot Nation perspective reminds us that self-growth is a tool to inspire and influence a better world. There is no better test to see if your journal is āworkingā. Howās that for a boost to your mindset?
The Worst Self Critic
Recent studies have shown that your brain believes you. When you list out all of your strengths and dream up positive affirmations, it believes you. And of course, when you jokingly or seriously put yourself down, it believes you too.
Insulting yourself or 3 straight journal pages is not shadow work and it certainly isnāt wellness journaling. No matter what your journaling goals are, you need better self-confidence. Only then will you trust yourself enough to truly experiment and be vulnerable in your journal.
Psst. The trick is finding compassion for yourself.
But itās the Worlds Thatās Wrong!
Fact: no amount of journaling can cure capitalism, racism, sexism, etc. Sometimes the problem isnāt you. Whenever you start to feel overwhelmed that your journal āisnāt workingā, ask yourself this very fair question:
How much of this problem is in my control?
If your answer is ānot muchā, then you canāt expect your journal to fix it either. There is no way to boost your mindset completely when that nagging issue isnāt your fault. In that case, use your journal to vent. Anger is allowed! Grief is allowed! You and your genuine feelings are allowed!
Sure, it might feel stale some days. But that feeling is also a part of the process. However you feel, your journal will be your number one co-conspirator.
Denial is Not Just a River
Almost every journaler I have ever talked to mentions this phenomenon. You *know* that something isnāt right, but you can only seem to write about how great life is.Ā Literally no judgment. We all do it!
Hot take, sometimes you need to write a few denial journal prompts before you can get to the truth. Life can get raw and scary. There is no reason to pick at the wound if you arenāt ready. Leave that unpacking work to your therapist.
But there is a catch. Your journal wonāt work if you donāt tell the truth. If you are noticing that āeverything is fineā but you still feel a bit annoyed at your journalā¦thereās probably something more going on. Again, no pressure. Just know that resentment is a warning siren. It can help you figure out what is at the root of your issue. And yes, I promise the problem isnāt your journal. Ā
Shoulda, Coulda, Woulda
Out of all the words in the world, there are 3 you really need to look out for in your journal: āshouldā, ācouldā, and āwouldā. 9 times out of 10, these words mean you are more focused on what isnāt than what is. You cannot boost your mindset if you donāt acknowledge what you are actually experiencing.
There are many things you may try to wish away with those 3 magic words. Maybe you want to live in a world where you did everything you āshouldā. Another common wish is to have other people do everything they ācouldā to help you. If only you āwouldā stop getting in your own way.
See how none of those thoughts actually process the emotions you are feeling right now? It’s not like you canāt ever use these words in your journal. Just be careful. If your journal isnāt changing anything, look back to see if youāve actually been writing about reality.
