How to Keep a Personal Diary

Reasons to journal
It is an effective means of talking to yourself as it helps to clarify what is going on and assists with resolving troubling issues. Journaling also fosters emotional and spiritual growth.
How often should I journal?
It is best to write two or three times a week. It is imperative that you make an appointment with yourself with a period of blocked time with no distractions, such as your telephone and other things that may hinder your thought process. Consider it a sacred time between you and your higher self. Be with yourself for about 40–60 minutes. Let your hand do all the thinking, without breaks or distractions. How you write, such as grammar and neatness, are unimportant.
Importance of confidentiality
Keep your diary in a safe place and/or use a password in your computer files.
How do I begin?
As an introduction you can briefly write about what happened to you, what was stressful or what predominant thoughts you had. Most important, begin to examine what happened in details. How did a particular event make you feel? What emotions arose? What were some thoughts? What sensations, such as pain, pressure or tension, did you experience? Where in the body did you experience these sensations? What thoughts, images, or old memories were going on in your mind during an event? Allow yourself to examine the event as a slow moving movie: picture–by–picture, noticing small details.
What happens next?
Ask yourself some questions. Did I ever feel that way before? When was that? What happened then? What was the earliest time in my life I felt the same thoughts, images and sensations?
So I remember my first time, what do I do?
Begin to describe it to yourself in similar terms as before. What happened? What do I remember? How old was I? How did I feel? What sensations did I have? What images and thoughts did I have? Most important, what decisions did I make at that time?
Should I look at how it affected me in my life from that point on?
Yes! If before we were going backwards finding the original trauma, now we are looking forward. Decisions we make as children may have an incredible and powerful affect on us when we grow up. Examine if these decisions should still be followed or if you can let them go. Is it still useful or hurtful for you to follow them?
What if I am just full of anger, judgments and resentment at others and myself?
These are toxic emotions. It is actually you who are suffering now. See if you can accept, resolve and let go of them. It can remove a considerable load off your shoulders.
Conclusions: What did I learn from this journal entry?
Look at your discoveries. Summarize them in a couple of sentences. Observe events as if they are in the distance.
Should I develop a plan of action?
Yes! It is essential. You know what you learn from an event and how it is connected to your past experiences. Write what you should do in the future. Imagine that you have contacted a wise being, somebody whom you deeply respect, he/she may be alive or not, it may even be your guardian angel. Ask this person for advise. Listen. Write it down. Make a decision to follow the advice.
What do I do if I feel stuck and experience writer’s block?
Shift your pen to the left hand or the non-dominant one. Your mind will become too busy with the change and this will facilitate your writing. Or you can stop writing about your issue all-together. Instead ask yourself this question: What makes it difficult for me to write about that issue? Focus and write about the thoughts that come to your mind. See what will happen!

[Back to Top]