Begin with several minutes of a meditation or a prayer. You can write just for the occasion or create something spontaneously each time. You can use journal writing to get to know yourself better, solve problems, make life decisions, improve your health and increase feelings of gratitude and joy. Journaling can also help you heal from stressful life circumstances, deal with grief and loss, or other life transitions. Or just journal for the pure love it! I arrived at the youth centre that morning feeling full of trepidation. There was a gang of 12 helpers including me and each pair had been allocated a particular age group. Mine was the 10 to 11 year olds. Even with the planning meeting I had attended the week before, I worried about whether I was up to the task. Why hadn't I read through the copious lesson plans we were given beforehand? And wasn't the average 10-year-old more interested in the latest Play Station game than making things with paper and glue?

As a Registered Social Worker and Certified Co-Active Life Coach, I have been immersed in human transformation, growth, change and wellness for the past 30 years. I’ve learned many different tools and techniques for self-care, healing and growth through my studies and first-hand experience. Journaling is my go to practice that helps me live an intentional, healthy and happy life. And it has helped many people to do the same! Including you, perhaps?

What is a Journal and Why Keep One?

You could gain a sense of relief, renewal and replenishment from just 10 minutes of writing about your thoughts, feelings and life observations. Journal Regularly The same is true for journaling. While that one walk would have offered you ‘in the moment’ benefits like time to relax, feeling good from moving your body, fresh air and more, the same is true for journaling. Select some music that creates a sense of serenity. Play it for five minutes, focusing on simply listening to the music. Consider closing your eyes. Do not read your mail or straighten out your desk! You may want to have just one piece of music you use each time as your centering pre-writing ritual. Or choose three or four pieces you love for some variety. We also have our Journal Writing Facebook group. Connect with fellow journal writers, receive journal writing tips and prompts to support you on your unique journal writing journey. Everyone is welcome! Treat Yourself to a Journal Writing Retreat

I often facilitate timed journal writing exercises in workshops and retreats that I offer. It’s a core part of my Transformational Writing for Wellness Salon, a 6 week group coaching program that takes people into the heart and art of transformational journaling.

So often people say, “I can’t believe how much I wrote in just 5 minutes” or “I can’t believe I gained new insights when I just wrote for 7 minutes!” Journaling to Cope There are many other journal writing techniques and methods such as mind maps, cluster drawings, dialogue writing, captured moments, poetic writing and more that you can learn about and use to keep your journal writing fresh and interesting.