How to Use Journaling for Personal Development and Improving Mental Health

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Journaling is a way of reflecting on your daily life. It can cover what you eat to who you meet on your daily life journey. Parts of it may be incredibly stressful, with other parts being monotonous and occasionally exciting. Journaling for personal development is one way to help you pay attention to your life to both make changes and become more aware of what is working well for you.

What is Journaling?

The most basic definition of the word journal is, “a daily record of news and events of a personal nature; a diary.” (Oxford English Languages) It has strong linguistic ties to the word journey, “a long and often difficult process of personal change and development.” (Oxford English Languages) The Latin roots of the word can be translated to a day’s travel or a daily portion.

“I never wrote things down to remember; I always wrote things down so I could forget.” – Matthew McConaughey, Greenlights

Benefits of journaling.

There are many benefits that come from journaling, ​whether you’re dealing with stress from school, burnout from work, an illness, or anxiety.

Researchers have found that those with various medical conditions and anxiety who wrote online for 15 minutes three days a week over a 12-week period had increased feelings of well-being and fewer depressive symptoms after one month. Their mental well-being continued to improve during the 12 weeks of journaling.

Journaling creates self-awareness and may help you regulate your emotions. It is also a tool for personal growth and development. Having a means to track progress on a new habit, or take notes on a something you are learning can solidify the information. Through journaling you have the means to see growth which can be encouraging when you go through slumps or plateaus.

No one has a perfect memory. Keeping a journal is a good way to remind yourself of how God has cared for you in difficult times.

Types of journals.

While you could simply grab a lined notebook and start writing, there are many more guided journals that could help you with the practice of regular journaling. Journals with question prompts may help you with what to put on the page.

Dated journals may set up limits that make you comfortable. You are not expected to be a gifted or prolific writer. Your handwriting does not need to be gorgeous. Simply open the page and begin.

Bullet journal.

“Each Bullet Journal becomes another volume in the story of your life. Does it represent the life you want to live? If not, then leverage the lessons you’ve learned to change the narrative in the next volume.” – Ryder Carroll, The Bullet Journal Method: Track the Past, Order the Present, Design the Future

If you search for images of bullet journals you will see a considerable amount of artistic content. You certainly do not have all the artsy components to have a successful bullet journal. A bullet journal is useful as place to contain many types of journals, everything from daily to-do lists to habit tracking.

Some people include birthday calendars or bucket lists. Seasonal to-do lists, planning notes, really any myriad of things you may need or want to keep track can be done in a bullet journal.

Line-a-day journal.

This type of journal is small and has a simple purpose and is often intended for multiyear use. This could be a good way to start a journal habit if you are brand new or do not want to write several pages. Write down your mood, an event that happened, and move on. As you go through the years you may be reminded about wonderful things that you would otherwise forget.

Prayer journal.

Hear me, Lord, my plea is just; listen to my cry. Hear my prayer –  it does not rise from deceitful lips. – Psalm 17:1, NIV

When praying for yourself and others it can be good to write it down. Then when you see an answer to your prayer you can write that down as well. Seeing how God is working helps keep the larger picture in focus. It can also help you to bring your worry to God in a way that feels cathartic. The book of Psalms is written prayers, so you are joining a long tradition of written prayers.

Gratitude journal.

Give thanks to the Lord, for he is good; his love endures forever. – 1 Chronicles 16:34, NIV

Gratitude practices help in seasons of anxiety and depression, and times when you struggle with discontentment. You might keep a journal that is just a list of things for which you are grateful. Apply the line-a-day method, choosing one thing each day. This may be a good practice to do for a month or long term.

Tracking journal.

There are many things for which you may want to have a written record:

• Books you have read or want to read.
• Movies you love.
• Places to go.
• Daily exercise routine.
• Foods to determine allergies or other dietary needs.
• Water intake.
• Traveling goals.
• Good financial habits.
• Moods and overall health.
• Projects that need attention.
• Daily to-do lists.
• Sleep, especially dreams or nightmares.

You can include tracking in a bullet journal, or keep a separate journal for different things. Choosing what meets your needs is the point.

Art journal.

If you struggle with writing, or feel intimidated by spelling or grammar, an art journal may be a better way to express yourself. Maybe you pick colors that reflect different moods. Perhaps you just need to doodle little patterns or sketch something simple. This is not art for the sake of others, just a way for you to express your emotions and state of mind.

Nature journal.

If spending time in nature is calming for you, perhaps keeping a nature journal can be an added benefit. Noticing what you see on a walk, sketching or painting minute creatures or scenes, can help you be more present in the moment. Being grounded in the world of creation and paying attention to the details is a beautiful way of connecting with God.

Bible journal.

Now write down this song and teach it to the Israelites and have them sing it, so that it may be a witness for me against them. – Deuteronomy 31:19, NIV

There are print Bibles that have margins just for journaling, whether that is taking notes or adding your own art to the page. You could use a separate journal to write out passages from the Bible and thoughts you may have on it. Copying out the Bible is a good way to help with memorization.

Is journaling for you?

“The secret of keeping a journal is seeing it as a draft, a stepping-stone, a process.” – Alexandra Johnson, Leaving a Trace: On Keeping a Journal

The point of any journaling method is for your benefit. You are not doing it for another person’s approval or affirmation, but for your own self-awareness. There is not a correct or incorrect way to choose. Pick what fits into your needs and preferences.

If you struggle with anxiety, depression, feel stressed, you may find keeping a journal to be a soothing practice. If you are looking to improve yourself and meet your personal goals, journaling is a great way to help you stay on track. If you want to draw closer to God, journaling is one way of exploring how you see God as you learn to study the Bible and pray.

You are not trying to write a best-selling book or memoir. You are simply making a record of your days as you see fit.

Your counselor may recommend journaling as tool on your mental health journey or in personal and spiritual development. Talk with your counselor about how you may benefit from keeping a journal.