Just last week, I conducted a survey asking if people keep a journal. The responses were divided, but the majority said no.
Why was I interested in this? Because I believe that writing can help us overcome many things, learn more about ourselves, progress, and see things from different perspectives. Perspective is everything. Also, truly experiencing and pouring out our emotions onto paper, knowing that only we will read it, holds great meaning in the freedom that a journal provides. You can write whatever you want, whenever you want. I say this because I’ve been keeping a journal for three years. I must admit that I was irregular last year as I focused mainly on a gratitude journal, the ‘5-minute journal,’ which I faithfully filled out every day.
Therefore, this year, I decided to write every day because I know how much it has helped me mentally. The previous year was very tough for me and my family – my father’s illness, the death of my brother, and a lot of emotions that had to be pushed under the rug to be of help to everyone. Because survival was necessary.
So, a lengthy introduction and my attempt to convince you to try writing, even though it might seem like something from high school. Psychologists advise every person from 7 to 77 year old, to have that moment of honest thought emptying without masks and without caring about anyone else’s opinion.
Then, the question is: where to start and how to maintain it? Below, you’ll find 7 tips that will help you develop the habit of journaling and understand why it’s actually important.
1. Choose the right journal
Everyone has their preferences: Grid paper, Moleskine, Lined paper, Recycled, etc. The tool that makes journaling enjoyable is a crucial incentive, but don’t forget that the act of writing itself is the priority. Personally, I prefer high-quality paper with dot grid, a journal with beautiful covers, and it usually involves a special fountain pen or some fancy pen.
2. Writing therapy
James Pennebaker, an American psychologist, conducted research where participants were divided into two groups. The first group wrote about their most intimate emotions for 20 minutes each day for three consecutive days, while the second group wrote about trivial, everyday events. After a few days, participants from the first group showed significantly better psychophysical well-being compared to the second group, which wrote about neutral topics. This research emphasizes that writing therapy not only relieves tension but also stimulates attention and focus on the environment.
3. Set a schedule for yourself
To create a writing habit, you need to be consistent from the beginning. For me, it’s essential to journal every day because that’s the only way to form a habit. And every day, write something – even if you don’t know what, write exactly that: “I don’t know what to write today,” and that’s it. You’ll see; it’s a process; just trust it.
4. Writing time
Writing early in the morning can connect with creative thoughts and prepare you for the day. It’s also recommended to write in the evening so you can truly sleep without those worries that might wake you up in the middle of the night. Again, each of us is different; choose your time, try both options, or even a third – write when you feel the need during the day, which I often apply.
5. Incorporate writing into your routine
Don’t limit journaling to exciting experiences. Real benefits come in times of stress and anxiety. View journaling as a ritual.
6. Persistence over perfection
Don’t obsess over perfection, as sometimes listing things you’ve done, work-related, personal, obligations, what you ate, will be perfectly fine.
7. Write as if there’s no tomorrow
Write your truth without worrying about how it will be perceived. So, write as if there won’t be anyone in this world tomorrow, without fear that someone will read it.
Most importantly, don’t limit yourself with rules; let your thoughts flow freely. Later, when you look back a month, you’ll realize the true value of those pages, and over time, you’ll know how to emerge from the state you were in.
Therefore, write, write, write, and let me know what changes journaling has brought to you?
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Moc Pisanja Dnevnika: Zasto poceti i kako odrzati doslednost?
Bas sam prosle nedelje sprovela anketu sa pitanjem da li vodite dnevnik. Odgovori su bili podeljeni, medjutim, vecina je odgovorila sa ne.
Zasto me je to zanimalo? Jer smatram da pisanjem mozemo pomoci sebi da prebrodimo mnoge stvari. Da naucimo vise o sebi. Da napredujemo. Da vidimo stvari iz drugog ugla. Jer perspektiva je sve. Takodje zaista proziveti svoje emocije i prosuti ih na papir, koji znate da cete samo vi procitati, ima tako veliko znacenje u toj slobodnj koji papir dnevnika pruza. Mozete napisati sta god zelite, kad god zelite. I kazem to, jer ja vec tri godine vodim svoj dnevnik. Moram priznati da sam prosle godine bila neredovna u tome, jer sam se najvise posvetila dvevniku zahvalnosti iliti “5min journal” koji sam svaki dan uredno popunjavala.
Zato sam ove godine odlucila da pisem svaki dan. Jer znam koliko mi je to pomoglo na mentalnom nivou. Prethodne godine su bile jako teske za mene i moju porodicu, em tatina bolest, smrt mog brata… i dosta emocija koje su morale da se uguraju pod tepih da bih bila od pomoci za sve. Jer trebalo je preziveti.
Dakle, veliki uvod i moj pokusaj da vas ubedim u to da probate da pisete jer iako ce vam se ciniti da je to nesto srednjoskolski, psiholozi savetuju svakom coveku od 7-77 da ima taj momenat iskrenog praznjenja misli bez maski i bez da vas je briga za misljenje bilo koga.
E sada, pitanje koje se postavlja je: odakle poceti i kako to odrzati? U nastavku cete pronaci 7 saveta koji ce vam pomoci da razvijete naviku vođenja dnevnika i shvatite zasto je to zapravo krucijalno.
1. Izaberite pravi dnevnik
Svako ima svoje preference: Karo papir, Moleskine, Linijski papir, Reciklirani..itd. Alat koji cini vodjenje dnevnika prijatnim je kljucan podsticaj, ali nemojte zaboraviti da je sam akt pisanja prioritet. Iskreno ja najvise volim kvalitetan papir sa tackastim podeocima, da dnevnik ima predivne koricama i obicno je tu posebno naliv perom ili neka urnebesna hemijska.
2.Terapija pisanjem
James Pennebaker, americki psiholog, sproveo je istrazivanje u kojem je ispitanike podelio u dve grupe. Prva grupa je tri dana za redom 20 minuta pisala o svojim najintimnijim emocijama, dok je druga grupa pisala o nevaznim, svakodnevnim događajima. Nakon nekoliko dana, ispitanici iz prve grupe pokazali su znacajno bolje psihofizicko stanje u poređenju sa drugom grupom, koja je pisala o neutralnim temama. Ovo istrazivanje naglasava da terapija pisanjem ne samo da oslobađa napetosti, vec podstice paznju i fokus na okolinu a i sebe.
3. Postavite sebi raspored
Da biste stvorili naviku pisanja, trebate biti dosledni od samog početka. Po meni je nuzno voditi dnevnik svakodnevno; jer tako cete jedino stvoritu naviku. I svaki dan upisite nesto- cak i kada ne znate sta, napisite bas to: “ne znam sta da pisem danas”, i to je sve. Videcete, to je jedan proces, samo mu verujte.
4. Vreme pisanja
Pisanje odmah ujutru moze povezati sa kreativnim mislima i pripremiti za dan. Takodje, preporucuje se i pisanje uvece jer tako zaista mozete zaspati bez onih briga koje ce vas probuditi u sred noci. Opet, svako od nas je razlicit, izaberite svoje vreme, probajte obe opcije, ili pak trecu- gde pisete kada u toku dana osetite tu potrebu. Sto ja cesto primenjujem.
5. Ukljucite pisanje u svoju rutinu
Nemojte vođenje dnevnika ograniciti na uzbudljiva iskustva. Prave prednosti dolaze u vremenima stresa i anksioznosti. Gledajte na pisanje dnevnika kao na razgovor sa samim sobom koji mora biti del svakodnevnice.
6. Upornost umesto savrsenstva
Nemojte se opterecivati savrsenstvom, jer ponekad nabrajanje stvari koje sta radili, poslovno, privatni, obaveze, sta ste jeli ce biti sasvim u redu.
7. Pisite kao da sutra ne postoji
Napisite svoju istinu, bez brige o tome kako ce biti percipirana. Dakle, pisite kao da sutra nece biti nikoga na ovom svetu, bez straha da ce neko procitati.
Najbitnije, nemojte se ogranicavati pravilima, pustite misli da teku slobodno. Kasnije cete shvatiti, kada okrenete mesec dana unazad, kakvu zaprvo vrednost imaju te stranice i vremenom cete znati kako da izadjete iz tog stanja u kojem ste bili.
Zato, pisite, pisite, pisite i javite mi kakve promene je na vas ostavilo vodjenje dnevnika?
Tanja's diary 🧚🏻♂️ 