Journaling Ideas : 5 Ways to Tweak Your Practice
Writing (and especially expressive writing) can have amazing effects on our emotional and physical health. How do you think of journaling ideas? Recently, I’ve been using journaling to think about what I really want in life and actually thrive, rather than just survive. And using positive journaling has been an amazing practice.
Yes, I was writing my life goals, expressing three things I was grateful for, working out who I could serve, as well as forgive (you can grab a free copy of the template I use here). But the conscious practice of using journaling to focus on positive emotions has resulted in a better me. I find myself more empathetic, resilient and my mind is more open to a wider range of emotions and positive actions.
And guess what surprised me the most? My life actually became better. Instead of focusing on the people or situations that were challenging, I started spending my energy on positive emotions. Emotions like love. Hope. Gratitude. Serenity. Amazement. Pride. And of course, joy.
So if you’re like me, and you’ve been journaling for a while, but you find yourself stuck in replaying yesterday’s woes, try journaling for joy. Even for a week. And see the difference it makes to your life.
The Beautiful Side of Joy
Joy is defined as a feeling of great happiness and pleasure. It’s the type of feeling that gives us momentum to forge ahead with confidence and optimism.
Delight. Triumph. Jubilation. Glee. Elation. Bliss. Radiance. Gratification.
What do you think of, when you see these words? Does it bring a smile to your face? Make you feel playful and open to discovery?
The way we feel joy can change, too. Sometimes it’s a beautiful spike of happiness. Other times, it’s a slow building sensation when a lot of things seem to be going right at the same time. It’s noticing that the sun is shining and how delicious the warmth feels on your skin. Or running over the finish line of your first half marathon.
Journaling Ideas
I find there are 3 benefits of writing for joy, which makes me want to do it every day.
- It focuses the mind on one thing – spending even 5 minutes (although I prefer to write for at least 15 minutes) will help your mindfulness practice and train the brain to focus.
- It helps frame the day – imagine you’re taking a photo of the day in its best light. Who doesn’t love a selfie with the best angle, the best light?
- It lets you feel the joy twice – by writing the joyful thoughts or moments, you actually get to recreate the feeling. I’ll take it!
So how can you write for joy? The process is easy and fun. I’ll share 5 tips to help you get started. Let’s go!
1. Write about a Previous Joyful Time
Reflecting about a time in the past that brought you joy, is probably the best way to ease yourself into positive writing. Close your eyes for a moment. Think back to a time when you truly felt bliss. Was it a memory from childhood? A vacation? A big life event?
Where were you when you felt the joy? What was happening? Who were you with? And what made it special? For me, some of my most delightful memories are those of summers at our lake house. Soaking up the sun and being surrounded by music, laughter, stories, good food and great company. I remember the happiness of walking to the dock, loading up the boat with skis, wake boards, sunscreen and towels. And spending countless hours without a worry in the world.
Try writing your previous joyful moment now. Or perhaps even think about it for a minute. Can you feel the endorphins moving through your body? Imagine if you felt this way every day. You can, just by writing down these wonderful memories.
2. Write about a Person who Brings you Joy
Finding the positive in another person is a great way to build on current relationships, as well as enjoy your tribe or community even more. The feelings may be deep and personal. Or you can find joy in the little things. The person who held the door open when you were carrying your groceries into your apartment building. The author or artist whose work you love.
So take a moment to think of that person’s name, their face. Who comes to mind and why? What is it about them that brings you joy? And remember, no one is judging you. This is your journal, your writing. Don’t censor yourself. Be honest.
3. Write about Joyful Surroundings
The world is such a beautiful place. And you can find the delight in many different places. It’s just a matter of framing it and remembering that you are part of your surroundings. So think about what you enjoy with your every day surroundings, as well as special situations.
Ask yourself, what do you love about your surroundings? Describe it in detail. Is it the smell of the pine trees? The feeling of the leaves under your feet? The awe of nature’s beauty?
I travel a lot for work. Every time I get on a plane, I’m so happy to be going somewhere new or to visit a city I’ve previously explored. Last week I was in London and every day, took a moment to soak in the energy of the city. The history. The buildings. The parks. The people. The food. Writing about my surroundings made me grateful for the life I have, rather than focusing on the jet lag. Life is beautiful. Remember it!
4. Write about Intentionally Adding Joy to Daily Life
Two years ago, I found myself trapped in a cycle of negativity. It was like a dark hole. A bottomless pit. Maybe you’ve found yourself in the same hole, in some stages of your life. After trying (what felt like) a million things, it finally clicked! If you want joy in your life, you need to intentionally add it.
So, try writing about how you can (and do) add joy to your daily life. What would this look like? Is it eating healthier? Moving more? Meditating or upping your spiritual practice? Reading a new book? Write it down (yes!) but more importantly, do it.
Writing down your intentions can feel really good. But what feels even better is when you turn the intentions into actions and habits. I’ve written a post on morning habits and routines and here’s what I learned the most. Sticking to new habits isn’t always easy. So choosing a life-changing habit takes deliberate thought, having a mindset that will take you there, and powerful strategies to stick to the habits.
So whether you want to add new habits and routines to your day, or to just infuse some more joy into your day, write it down. Go outside your comfort zone. Bring in new joyful moments. You can do it!
5. Write about Bringing Joy to Others
We’re finishing with the best! Serving others is one of the most powerful ways to bring joy to your life. And don’t worry, this doesn’t mean neglecting your own needs or self care.
When you give without expecting anything in return, you start to live intentionally and have a positive impact in the world. It’s also great for your physical and mental well-being.
Perhaps bringing joy to another person can be a kind word or encouragement. At work, my favorite thing is to tell someone why I appreciate them and what they do. Seeing the smile on their face when someone gives positive feedback with meaning behind it, is truly one of the best things you can do for someone.
I’ll never forget a friend of mine sending me a set of Goddess Guidance Oracle cards that she’d ordered online and sent to my home, completely unexpected. I hadn’t even heard of the cards, which give specific messages about how you can improve your health, relationships, finances, career and spiritual path. Now whether you’re a believer (or not), what was amazing about the gift was the way it made me feel when the package arrived, as well as the ongoing impact when I read the cards. Every time I read them, I feel gratitude to my friend for her kindness and thoughtfulness. Her legacy lives on in my life.
This is the impact that you can have, too. And knowing that you are bringing joy to someone else, makes you feel good about yourself, plus pays it forward for many others.
Key Takeaways
You can journal positively in several ways. One of my favorites is joyful writing. By focusing on the things that either bring you joy or could bring joy, you’re able to focus the mind, re-frame the day, and enjoy the blissful moment by reliving it.
So, if you’re finding yourself in a rut with your writing, getting stuck in the negative download and not moving forward, try this technique. I’ve shared 5 tips with you, but there are plenty of other ways to journal positively.
How will you write yourself happy?
