Journaling, like parenting, is one of those things we can easily question if we are doing it right. You may have heard people say "you should journal," but then there is little information on what it is and how to do it. Recently, we had the pleasure of hosting a community event with Daisy Moore from Journl. We delved into how journaling can be a calming practice for parents, offering a moment to slow down, reflect, and connect amidst the whirlwind of parenting.

Before we get into it, why would we want to journal? It's so important to reach out for help and to ask others. It's equally important to have a practice where you can come back to yourself. You can use journaling to...   

- Heal
- Relax
- Decrease stress and anxiety
- Reflect on specific events
- Connect to your true self
- Cope Gain clarity around your thoughts and emotions
- Have a more restful sleep
- Tap into your subconscious – this one’s a goodie
- Process your emotions
- Increase your creativity
- Improve problem-solving
- Find meaning in your life
- Make decisions
- Reconnect with your direction
- The list is endless...  

When it comes to journaling, there are no hard and fast rules. It’s a practice that’s unique to you. I can hear you already, “Well, that’s not helpful,” so instead, I’ve created a framework for you to keep coming back to.

Take a few moments to relax before each journaling session. For you, this might involve closing your eyes and taking ten deep and slow breaths, expanding your belly as you fill with air. It might involve putting on a guided meditation, stretching, or stepping outside for a moment. This relaxes our body and mind, oxygenating our thinking brain (prefrontal cortex), which helps us think clearly – the perfect state for journaling and parenting.  

When you’re journaling, be honest with yourself. This one might seem obvious, but we often quieten our thoughts, opinions, and feelings to fit in, keep the peace, or out of fear of disapproval. Your journal is a unique space where you get to be completely honest. When, or if, you notice yourself trying to answer the question "correctly" or not being truthful, come back to this intention.

Get curious and stay open. When journaling, be open to what arises, even if it doesn’t make sense. Judgement might creep in from time to time – you are human after all. When it does, remind yourself to be curious instead: “Why am I feeling that way?”, “I wonder why I thought of that,” “That’s interesting.” These are the mindsets we want to engage in instead. It’s the same curiosity and kindness we would offer a friend telling us something new.

 Make it feel special!  We want to create a positive association with journaling so that we’re motivated to do it more often and ultimately see greater results. You might like to create some kind of ritual around journaling that you really enjoy. Light a candle, write in a beautiful journal (you know where to find one of those), make a hot drink, and find a cosy spot.

Prompts for You to Get Started

Mind dump - This isn’t a prompt; instead, it’s a journaling style where you simply write. Set a timer for 10-15 minutes and write whatever comes up. Your brain is constantly trying to remember things, replaying thoughts over and over again. However, when we write things down, it’s like a permission slip to your brain to let it go as now it’s on paper, you won’t forget it. You might like to start with the date or how you are feeling and let it flow from there.

This journaling technique can be helpful if you have a racing mind or right before bed to quieten your thoughts and have a restful sleep. You can also use it first thing in the morning to set yourself up for the day or in a challenging situation when you have no idea how to move forward and need instant support.  

Big and small, what went well today? This is a type of gratitude journaling. You see, our brains are hardwired for negativity. It's a survival mechanism that has kept us on the planet for all these years. Through reinforcement and repetitive activities, we can form new neural pathways in the brain. And that’s exactly what we’re doing when we practise gratitude.

What do you like to do for yourself? You might call this self-care, hobbies, or fun.

What do you need? Don't just think about this one; put pen to paper and see what comes up for you. Answering these questions in a journal is different from thinking about them or talking to a friend.

If you would like more support, you're welcome to head to my website journl.co, where you can find more prompts, shop my journals, and explore my upcoming community journaling events. Find me on Instagram @journl.co.