“Writing, expressing can heal us. It can focus, support, and enhance our lives and well-being. Whether we laugh or we cry, whether through sorrow or joy, we can understand more about ourselves, and each other, through keeping a journal, diary, or diaries.”
- Doreene Clement
Everyone has a story. Your experiences, your feelings, ideas, thoughts, and dreams all combine to form your life and your journey, which is your story. And a great way to keep a relative reflection of all those things that have happened in your life is to keep a journal or diary. A daily journal, a weekly journal, a month end summary journal, any or all these are ways you can keep track and record your experiences, your story.
Usually people resist keeping a journal because they think they aren’t good enough writers, that someone will read their innermost thoughts or that they have much more important things to do.
But instead of thinking of a journal as a diary – a book in which you merely relate the day’s events – think of it as a container for self reflection, self-expression and self exploration. Retelling the day’s events is less relevant than the act of expressing your thoughts. And writing down reflections about events experienced each day is an invaluable way to evaluate your performance, set higher standards of excellence and find new ways to solve difficult problems.
There’s nothing like putting pen to paper to instill you with a sense of optimism, anticipation and excitement about your goals or aspirations. The act of writing something down always makes it more real, more concrete than merely thinking it. When you commit to writing down your thoughts and experiences, you have put them into a solid form.
So, here are the benefits of keeping a journal:
1. Improve your health.
Researchers like James W. Pennebaker, M.D., professor of psychology at the University of Texas at Austin, and Joshua M. Smyth, Ph.D., associate professor of psychology at North Dakota State University, are proving what journal writers have always known, journaling is good not only for the soul, but for the body as well. The first studies, examined healthy people and journaling. Researchers have found that people who write about their deepest thoughts and feelings surrounding upsetting events have stronger immunity and visit their doctors half as often.
More recently, exciting and innovative research appeared in the April 14th issue of the Journal of the American Medical Association. The research, conducted by Joshua M. Smyth at the State University of New York at Stoneybrook, showed that writing about a stressful experience reduces physical symptoms in patients with chronic illnesses. The team monitored 112 patients with arthritis or asthma. The subjects were asked to write in a journal for 20 minutes three days in a row about either an emotionally stressful incident or their plans for the day. Of the group who expressed their anxiety on paper, 50% showed a large improvement in their disease after four months.
2. Reduce stress.
“When Michael, came home from Vietnam, he couldn’t talk about his experiences. For years, he kept his feelings and thoughts clenched in his heart like a fist. Then he started writing. At first, the words poured out in great waves of tears onto the pages of his journal. Over time, he began to notice how each sentence, and each page, brought greater release and distance from the pain he had borne in silence for so many years. Vietnam began to lose its power and stranglehold on him and his life. ”
Journaling has a proven benefit of reducing stress. Once you’ve journaled, you don’t carry as much of what you have written about within you. It is on the paper or in the computer. By journaling, you give yourself a powerful form of self-expression, and through that expression you can gain clarity, release, and relief. You will feel calmer and spiritually at ease after a journal-writing session.
3. Stronger relationships.
Writing about people you know will help you understand them better and put you in touch with your own feelings about them. Also be sure to give the benefits of journaling to your friends. They are great gifts.
4. Better organizational skills.
By structuring yourself to write regularly, you automatically develop stronger organization skills, such as list making and time management. Also journaling your goals and what you want to accomplish in your life, is an excellent tool to help you get those things done. You can even create a personal checklist of “things to do.”
Through journaling you can actually see and better understand what you want, what is important to you, and how you feel. And after organizing your thoughts you can create goals and resolutions to support what you are thinking and writing about.
5. Better focus.
While writing in a journal you create more awareness, and therefore more focus on the issues that are important to you. The routine and habit of journaling means making time for you. And when you set aside time for yourself, you can feel the benefit and gain from doing something specifically for yourself.
When you’re beset with a mind full of fuzzy, disconnected thoughts flitting here and there, writing about the event or issue will help bring focus and clarity. It will also help you decide on which action to take, or option to choose.
6. Better solutions for your problems.
Writing about problems gives your right brain food for creative problem solving. It’s amazing what happens when the creative part of your nature starts working on a problem – you’ll soon find solutions bubbling up from your subconscious mind.
7. Know yourself better.
Writing can help clarify your thoughts, your emotions, and your reactions to certain people or situations. In addition, as you read back through past journals, you’ll have ample evidence of the things that make you happy and those that are distressful.
Journaling is a great tool for self-discovery that will help you build self confidence and self knowledge. While writing in your journal you will find yourself identifying the values for which you stand. You will also get to know your processes – how you think, learn, create and use intuition.
8. Personal growth.
Journaling is a vehicle for expressing and creating. It will improve your congruency and integrity and will move you towards wholeness and growth – to who you really are.
9. Enhances intuition and creativity.
While writing in the pages of your journal you will find your inner voice awakening. Journaling will help you in the interpretation of your symbols and dreams, and will increase your memory of events.
10. Captures “Life’s Story.”
A journal is a catalog of your memories. Over time, your memories become an irreplaceable treasure that can be looked at years from now, by you, or, if you wish, by others.
By journaling you will capture not only your life, but the lives of all the people that surrounds you. You are also creating a record, and with that record in hand it is easier to see patterns, changes, and shifts in your life.
So, now you decided to start keeping a journal? James Pennebaker, the author of Opening Up: The Healing Power of Expressing Emotions, has some first-timer diary keeper’s tips for you:
Find a time and place to write where you won’t be disturbed. Ideally, pick a time at the end of your work day or before you go to bed.
Promise yourself that you will write for a minimum of 15 minutes a day at least hree or four consecutive days.
Once you begin writing, write continuously. Don’t worry about spelling or grammar.
Don’t censor what you write. Write just for yourself
By the way if you are faced with ‘blank page syndrome’ and don’t know where to start, try writing about:
Something that you are thinking or worrying about too much
Something that you have dreamed recently
Something that you have been avoiding
The best thing that happened today
And remember, journal writing has the lowest risk factor imaginable, mentally as well as financially, providing you with the gentlest and safest of therapies. No expertise required, no minimum time required, and you don’t lose the benefits if you miss a time period.
Start Writing Your Journal!
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22 Ways To Overclok Your Brain at Ririan Project
[...] 19. Write To Be Read I am a big proponent of writing in a journal to capture ideas and thoughts. There is certainly great value in writing for yourself. I continue to find that my brain is greatly stimulated by writing to be read. The greatest benefit of writing is what it does to expand your brain’s capacity. Find ways to write to be read – by writing things for your friends to read, by capturing the stories of your childhood, starting your own blog or whatever – just write to be read. [...]
November 3, 2006 at 3:12 am
11 Great Ways to Start Your Day at Ririan Project
[...] Journaling For Your Mind STEP 6: Journaling. Now that you’re body is ready to face any challenges your day throws at you, it’s time to rev up your brain. Recent scientific research has shown that writing on a regular increases happiness, relaxation and feelings of positivity, so try making this fun and easy practice a part of your morning routine. [...]
November 6, 2006 at 6:16 am
Tom Bailey
That was a very comprehensive list of reasons to journal and a couple of them are ideas that I had not thought of before. Great list.
December 5, 2006 at 1:00 pm
Ririan
Tom Thank you!
And remember, a journal is a path to your heart and it’s a great way to empower yourself! So, keep writing.
December 5, 2006 at 2:50 pm
Matt
Hi Ririan!
First of all, I’d like to congratulate you on the fabulous work I have been seeing around here at Ririan’s Project. I’ve been keeping track of your articles since you were still blogging on Blogger.
Second of all, I wanted you to know that I have used this article as an inspiration for a post I have recently written back at my website. I left you a message at the bottom of it so you could receive the credits for your words. You probably won’t understand much I wrote ’cause it has been written in portuguese, but you are welcome to take a look at it, ok?
Hope you don’t mind. And if you have something against my article, please let me know.
Again, congratulations.
Matt
December 26, 2006 at 4:55 pm
14 Rock-Solid Ways To Build Knowledge For Lifetime at Ririan Project
[...] 5. “What next?” thinking. Always give yourself solution-oriented feedback when solving your problems. Don’t just dwell on what went wrong. Ask yourself: What are you going to do about it? Spend your energy on moving forward, finding an answer. Keeping a journal helps here. What did you accomplish today? What went well? What can you do better tomorrow? How do you feel about your progress? Are your goals making you reach, or you’re just going through the motions? Are you focused? [...]
January 23, 2007 at 11:27 am
Build Knowledge for a Lifetime via Ririan Project « ambient pleasures
[...] 5. “What next?” thinking. Always give yourself solution-oriented feedback when solving your problems. Don’t just dwell on what went wrong. Ask yourself: What are you going to do about it? Spend your energy on moving forward, finding an answer. Keeping a journal helps here. What did you accomplish today? What went well? What can you do better tomorrow? How do you feel about your progress? Are your goals making you reach, or you’re just going through the motions? Are you focused? [...]
January 23, 2007 at 4:48 pm
Loster
Yes, Journalling is very powerful. I have never really been able to understand exactly why but it is true that every session of journalling leaves you calmer and more in control. I often begin sessions bound up with a problem and finish it calm with some kind of resolution. I turn to my journal in times of anguish… and it’s always there for me… and always listens without judgement.
I thought about starting to write specific journal entries called ‘problem solving meditations’ because when you focus, really focus, on a problem in a writing session, emotion loses it’s grip on you and after a few pages you gain a heightened perspective. There is some kind of journalling ‘zone’ you get into… and your best ideas and most spiritual/philosophical viewpoint come rushing out. Something like a state of flow. It has always made me realise how the state I spend most of the hours of my days in is one of confusion, chaos and reactionary egofullness.
Yes, become a journalist!
January 30, 2007 at 10:02 am
Benefits of keeping a journal - Amidst a tangled web
[...] In any case, after reading 10 reasons to keep a journal, I was surprised to find that there were health benefits associated with keeping one. I can relate to the reduction in stress because it serves as a release. Writing everything down on paper is a great way to get down your thoughts and feelings and I’ve found that most things aren’t nearly as daunting when you see the small amount of space they take on the page. [...]
April 11, 2007 at 6:29 am
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[...] Take your time for these worries but not in the evening. The best time might be late afternoon. Sit down with a journal and write down your concerns of the day. This will take at least 30 to 60 minutes. Force yourself to think about all the worries and problems of the past and coming day. [...]
June 14, 2007 at 1:37 am
mm073: 22 ways to overclock your brain- Thomas Holloway’s Blog on Vox « Left-handed Complement
[...] I am a big proponent of writing in a journal to capture ideas and thoughts. There is certainly great value in writing for yourself. I continue to find that my brain is greatly stimulated by writing to be read. The greatest benefit of writing is what it does to expand your brain’s capacity. Find ways to write to be read – by writing things for your friends to read, by capturing the stories of your childhood, starting your own blog or whatever – just write to be read. [...]
July 18, 2007 at 7:38 pm
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[...] 19. Write To Be Read I am a big proponent of writing in a journal to capture ideas and thoughts. There is certainly great value in writing for yourself. I continue to find that my brain is greatly stimulated by writing to be read. The greatest benefit of writing is what it does to expand your brain’s capacity. Find ways to write to be read – by writing things for your friends to read, by capturing the stories of your childhood, starting your own blog or whatever – just write to be read. [...]
July 25, 2007 at 1:13 am
Beziehungspflege: Tragen Sie Sorge zu sich « blatternet
[...] Noch ein Klassiker: Tagebuch schreiben. Viele von uns haben schon Mal versucht, regelmässig Tagebuch zu schreiben (auch Männer!). Diejenigen, die es durchhielten, berichten immer wieder von den Vorzügen. Der Vorteil scheint gar nicht so sehr darin zu bestehen, in seine Vergangenheit zurückblättern zu können, sondern viel mehr, seine Gedanken und Gefühle zu ordnen. Weitere Vorteile findet Ihr beim ririanproject. Und falls Ihr danach Lust habt, es auszuprobieren, dann findet Ihr bei Scott Ginsberg viele verschiedene Formen von Tagebuch schreiben. Oder man kann auch nur ein Ein-Satz-Tagebuch schreiben. Viele spannende Varianten! Jetzt muss man er nur noch tun
. [...]
October 1, 2007 at 3:59 am
blatternet » Beziehungspflege: Trag Sorge zu Dir
[...] Noch ein Klassiker: Tagebuch schreiben. Viele von uns haben schon Mal versucht, regelmässig Tagebuch zu schreiben (auch Männer!). Diejenigen, die durchhalten, berichten von den Vorzügen. Der Vorteil scheint gar nicht so sehr darin zu bestehen, in seine Vergangenheit zurückblättern zu können, sondern viel mehr, seine Gedanken und Gefühle zu ordnen. Weitere Vorteile findet ihr beim ririanproject. Und falls ihr danach Lust habt, es auszuprobieren, dann findet ihr bei Scott Ginsberg viele verschiedene Arten von Tagebuch schreiben. Oder man kann auch nur ein Ein-Satz-Tagebuch schreiben. Viele spannende Varianten! [...]
November 7, 2007 at 1:48 pm
links for 2007-11-23 — Dewang Mistry’s Blog
[...] 10 Reasons to Keep a Journal at Ririan Project (tags: writing lifehack journal) [...]
November 22, 2007 at 5:31 pm
10 Reasons to Keep a Journal « Life Lists
[...] This article was written by Riran for his blog, The Riran Project. [...]
November 25, 2007 at 10:38 am
Ellen Taliaferro, MD
I so believe that writing heals and reveals that I have developed a new program: The Writing Practice Prescription for Retooling Life After Hurt and Loss.
It’s time to “think out of the pill box.” Pills are fine, but deep worries and hurt that take up residence inside the body, soul, and heart don’t fully respond to the chemical alterations induced by pharmacological input. A deeper awareness and drive to heal through knowledge, acceptance, and forgiveness are needed. Journal writing that is directed, expressive, and autobiographical written freely in the manner Dr. Pennebaker outlines has been shown in numerous studies to improve health and wellbeing in many.
Write on!
Ellen Taliaferro, MD
Author of WellWriting for Health After Trauma and Abuse
December 29, 2007 at 3:12 pm
Esto es solo el comienzo… « Fair enough
[...] ¿Por qué escribo? http://ririanproject.com/2006/09/22/10-reasons-to-keep-a-journal/ [...]
January 25, 2008 at 6:19 pm
Cluttering mind and desk; Clearing clutters « Starting-Up Sknow
[...] I had been keeping a journal or diary. It does help me much in organizing my mind, recording moment whenever I am cheerful or deep in sorrow, and the most of all is, to reduce stress. Since then, writing is one of my routines in my daily life. Splendid, Ririan Project writes about “10 reasons to keep a journal“. [...]
February 10, 2008 at 10:32 pm
Alexander
Fantastic article!
Check out Penzu.com for the best way to keep a private journal on the web!
Easy to use. Secure. Fun!
Try it out!
-A
February 19, 2008 at 6:59 pm
Smith
I keep a Journal for 3 years, but I never know it has so many benefits. I currently use Forever Journal for Journal writing. Unlike a paper journal which can be found and read, this system protects your intimate writings with powerful encryption technology. You can find it on http://www.sharewarecheap.com/Forever-Journal_software_588.html
August 10, 2008 at 6:55 pm
Laura
I loved this article. I have kept journals on and off over past years, but now I’m going to try to write every day. Thanks!
September 17, 2008 at 10:51 am
Karpacz
Nice Blog! Very good Blog!
October 24, 2008 at 4:28 am
AH
Thanks for this. I really am for keeping a journal.I’ve kept one for as long as I can remember. I have strange habits when it comes to journaling. I prefer recording my life’s journey using pen and paper, discuss lesson learnt on a blog, and venting my frustrations by sending an email to a special email that I opened just for me. You can visit me on:
http://ignore-inc.blogspot.com
November 6, 2008 at 10:08 pm
Valerie
Hi. This is my first visit to your site. I really like this article. I have recently started teaching a journaling class at a prison. I’ll be making copies of this article for the class. You have some great stuff here. Thank you.
June 26, 2009 at 10:10 am
jerome tabacon
its a nice reason of keeping a journal ^_^
thanks for the reason
March 8, 2010 at 3:22 am