There are many ways to make a journal habit stick. But life happens. Every journaler falls out of practice sometimes. When that happens, it can be hard to get back into journaling.
We need to normalize second chances. Heck, normalize third and fourth chances too. You are allowed to try again as many times as you want.
**Disclaimer: this post assumes that you already know how to start a mental health journal. It is more about restarting than starting. If you are still new to the world of journaling, check out the Getting Started section of the Write Your Wellness Archives. **
Go Easy on Yourself
First things first. Drop any guilt you have about slacking on your journal. The more you shame yourself about the past, the more discouraged you’ll feel about the future. This isn’t discipline. Actually, guilt is the enemy of discipline because it makes motivation so hard!
Self-compassion, on the other hand, is the act of supporting yourself. If you want to get back into journaling, you need to practice self-compassion. Be curious about all the obstacles that got in the way of your journaling practice. Appreciate how human it is to take a break.
A little understanding goes a long way. It lets us be more vulnerable. That is exactly what you want when restarting a journaling journey.
Don’t You DARE Buy a New Journal
Whatever you do, don’t buy a whole new journal if you have a perfectly good unfinished journal lying around. For one thing, it’s good to de-influence yourself. Your wallet will appreciate a little thriftiness. But that’s not the only reason.
New journals come with a lot of pressure. Many people struggle with the idea of “ruining” a fresh journal. It’s a breeding ground for perfectionism. When you start a new journal, you may feel obligated to stick to one concept or theme. But once the inspiration for that idea fades….goodbye journaling routine.
It’s better to nip perfectionism in the bud. Find that half-filled journal and commit. Not only will this lower the stakes, but it comes with a good reminder. You have journaled before; you can journal again.
Know Your Why
Why do you want to keep a journal? No really, why? This is the first question to ask when you want to get back into journaling.
Everyone’s answer is going to be different. In fact, you might change your own answer every time you return to journaling. There really isn’t a right or wrong reason to try to write your wellness (see what I did there?).
Some common reasons include:
· You need a safe place to vent your feelings
· You want to understand your triggers and emotional patterns
· You are confused and want to ground yourself
· You need a little more optimism in your life
· You value being organized and want to plan better
· You want to document your life
The list goes on and on. Whatever your reason, make sure that it is reasonable. Journaling is not a cure-all. It cannot change your life. The only thing your journal can do is guide you through changing your own life.
(Re)Start Small
Speaking of reasonable expectations, you need to think about routine. As good as it feels to jump right into a 30 page journaling session – that kind of venting isn’t sustainable.
The biggest myth in the journaling community is that you have to write every day. Nonsense. There are actually a lot of good reasons not to write every day. Experts say writing for 15 minutes 3 times a week is all you need. Anything more is up to you.
If you are just starting to get back into journaling, less is more. You already know that journal burnout is possible (from experience). It is better to start small and build back up into a fuller routine. Think of it like going back to the gym after a few months away. Overdoing it can cause some big problems.
So, take a deep breath. A part of having self-compassion is setting reasonable expectations for yourself. You don’t have to go all out. Just enjoy your journal.
Literally, Just Start Writing
Ever heard the saying, “You’re only a writer if you write”? The same thing is true for journalers. The best way to get back into journaling is to just start journaling.
If that means you ramble about what you ate for breakfast that morning – so be it. There is no shame in starting with a bullet gratitude list or leaning heavily into journal prompts. Whatever you need to do to keep the pen moving is a-okay.
Pro tip: you don’t even need to use words in your journal. Feel free to express yourself in any medium! You can even turn your old journal pages into new journaling art.
Journal Prompts to Welcome You Back
To get you back on track, here is a set of 4 different journal prompts. Spread these out across the next week. This is a good taste of what a balanced journal routine might look like. If you need more, take a look at the Journal Prompts section of the archive for top-notch journal prompts.
· Day 1: Why are you interested in keeping a journal again?
· Day 2: What would you like to change about your current routine?
· Day 3: Write a thank you letter to a small thing you are grateful for. You don’t have to send it.
· Day 4: Fill in the blank “I wish other people understood that…” (use expressive writing)
