Written by Nicky Torode

So you’ve carefully chosen your journal and your pen. You’re all set.

But what are you meant to journal about you might well be thinking!

Read on to use these ready-made journaling exercises and techniques so you won’t fear the blank page again.

Pick from the menu every time you journal. And if you journal on the same one twice over the weeks, take a look back and see what’s shifted or progressed.

 

Sentence starters

Choose one from the jump-off lines below.

Copy the exact words into your journal and flow from there. Anything that comes to mind. What you write is right.

1. Hello journal, here’s what I want you to know…
2. Today I’m saying yes to….
3. What made me feel better yesterday was…
4. What if I were to tell you..
5. If I could do it again I would…

 

Probing questions

These questions help you to tap into your imagination, to entertain different scenarios and a world of possibilities. They can help you project yourself into the future to know deeper and clearer what it is you want to work on. Journaling helps you connect to hidden desires and develop your voice and courage to make things happen.

1. What if the thing I’ve been putting off holds the key somehow?
2. What is it I’d regret a year from now if I didn’t make a start now?
3. If I did follow through with this idea, what might be all the intended and unintended consequences?

 

Days, months and numbers

If you’re totally stumped on what to write about pick the day or month and write it vertical down your page

M

O

N

D

A

Y

And use the first letter to start your sentence or two that captures your thoughts, feelings, resistance, ambitions, struggles, hopes and more!

 Making the bed as soon as I’m up sets me up for the day!  Etc

Numbers too can be generative, helping new ideas and energies tumble onto the page. If the date is 12.02.24  think of associations with those individual numbers. An old flat number, a current bus route, yourself at that age - anything!

 

Lists

They are quick-fire, simple and generative. You can make mini-lists up to three or longer. And the beauty of lists? You can then pick one from your list that’s most vibrant and journal deeper.

Here are some list suggestions – but make your own go-to-list of lists you can write from! One tip is to use the centre spread of your journal to have your list of lists to hand. 

1. 5 things that I might want to talk about
2. 3 things I’m looking forward to this month
3. 5 things that I want to get done no matter what
4. 3 things that delighted me last week
5. 3 words that I want to hold close for the week ahead

We hope these techniques have given you a taster to get your journal started. It’s all about having the right tools – your physical journal, carefully chosen, some starter exercises and curiosity.

See how a journaling habit can help you in your personal and professional development.

 

 

Bio

Nicky Torode is a trained journaling facilitator and entrepreneurial mindset coach.

www.linkedin.com/in/nicky-torode/    

www.diamond-minds.co.uk    

Insta @nickytorode