Find your Flow with Journaling

---

---

The Myth of the Perfect Journal

Imagine this: you’re sitting at an antique wooden desk, illuminated by a warm brass lamp, with a luxurious leather-bound journal in front of you. You’re thoughtfully crafting elegant prose, your hand holding an expensive Swiss fountain pen moving artfully on the thick, high-quality paper.  You pause and reflect on the day’s deep philosophical meaning. Your eye is drawn towards a dark oak bookcase on your left that contains your completed journals, neatly arranged in chronological order, and you feel a sense of pride in your dedication and diligence not having missed a single day since you started journaling five years ago…

Sounds idyllic? Or a bit of a nightmare…?

The truth is, this vision—romantic though it may be—sets up an expectation that journaling should be a consistent, ritualistic practice. For those of us who’ve bought beautiful notebooks with good intentions, only to abandon them after a week, or for anyone who just doesn’t enjoy handwriting, this image can feel not only unattainable but also thoroughly disheartening.

Journaling has become wrapped up in a myth—the myth that there’s a “right” way to do it. Whether it’s the need for a specific kind of notebook, an expensive pen, or that we should be journaling religiously every day in order to attain the desired personal growth, the pressures to conform to this ideal can be overwhelming.

But the reality is simpler: there is no one-size-fits-all approach.

Breaking the Stereotype

You don’t need luxurious tools, perfect handwriting, or even a set routine to make journaling work for you. The most important thing is that your practice serves you—whether you’re jotting down notes sporadically or recording voice memos on the go.

Journaling, at its heart, is a deeply personal practice. The goal is not to write for posterity or to impress other people, but to write for yourself—whether that’s to reflect on your day, work through a problem, or just to clear your head of whatever’s on your mind.

So, if the idea of writing in a physical journal sounds like a chore, or it’s simply not your style, that is perfectly fine. There are many ways to journal, and finding the method that works best for you is key.

Handwriting vs. Other Formats

You’ve likely heard that handwriting is better for reflection and memory, engaging more of your brain than typing does. While this may be true for some, it doesn’t apply to everyone. It’s important to acknowledge that for many people, including those with disabilities or neurodivergent conditions, typing or recording voice notes might be much more accessible—and just as effective.

The main point? Don’t let the myth of the “right way” stop you from finding a method that works for you. Whether that’s typing, speaking, or writing by hand, the value lies in the practice itself, not in how you do it.

Exploring Different Journaling Methods

• Handwritten Journals: If you enjoy the tactile experience of writing by hand, embrace it. Writing by hand can help you slow down and process your thoughts in a reflective way. If not, don’t feel guilty for choosing another method.

• Digital Journaling: If typing feels more natural, digital journaling offers flexibility. You can type anywhere you have a device, and your entries are easily searchable.

• Voice Notes: Prefer talking? Use voice notes to capture your thoughts verbally, especially if your mind moves faster than your hands can write.

• Voice Transcription: A hybrid approach, voice transcription lets you speak your thoughts while technology converts them into text. This can be a great option for people who prefer to articulate verbally but still want the convenience of a written record.

Organising Your Journal Entries

Whether you’re writing, typing, or recording, it’s helpful to keep things organised and in the same place. The simpler your system, the more likely you are to stick with it. Choose one primary location—whether that’s a notebook, a digital folder, or an app—and ensure it’s easy to access.

TOP TIP - If you’re someone like me who has a scattergun approach to saving computer files, create a visual representation of the directory on a postcard with ‘SAVE THINGS HERE’ and stick it on the side of your computer monitor.  Make that folder easy to access on your computer by dragging it to your favourites or creating a desktop link.

How to Make Journaling Work for You

• Start Small: Don’t pressure yourself to write an epic every time. A few sentences or a quick note is perfectly fine.

• Set Flexible Goals: Instead of journaling daily, set a more flexible target, like writing four times a week.

• Use Prompts: Stuck for ideas? Use prompts like “What am I grateful for today?” or “What challenged me this week?” to get started.

• Leverage Existing Tools: Incorporate journaling into tools you already use, like your electronic calendar or phone notes app. This can help make journaling feel more integrated into your daily routine.

• Be Kind to Yourself: Missed a day? Forgot to journal for a week? No problem. Journaling is there for you when you need it, not as another task on your to-do list.

Out of Sight, Out of Mind

If you have ADHD, you might know the 'out of sight, out of mind' phenomenon all too well. We often forget to journal simply because it’s not in front of us. Digital alarms or reminders might seem like a solution, but for some of us, those intrusive pings can have the opposite effect—adding more stress and making us feel less motivated to sit down and write.

A gentler solution? Visual reminders. These can be as simple as a post-it note stuck to your computer screen, a postcard pinned to your corkboard, or even leaving your journal out in a visible place.

The key is to make the reminder something you’ll see but won’t feel pressured by. You’re not trying to create a guilt trip for yourself—just a gentle nudge that says, “Hey, when you’re ready, I’m here.”

Reflect and Grow (Without Getting Stuck)

Journaling can be a powerful tool for self-reflection, but its real value lies in what you do with those reflections. It’s not just about getting thoughts onto paper but also about setting time aside to revisit and learn from what you’ve written.

Regularly reviewing your entries allows you to spot recurring themes or patterns, whether it’s an ongoing challenge or moments of success that you might have otherwise missed. This reflective practice can help you recognise where growth has occurred and where you might still feel stuck.

However, reflection should be approached thoughtfully, so it doesn’t become another source of stress or lead to dwelling on negative experiences.

Tips for Meaningful Reflection

• Schedule Review Time: Set aside time, perhaps once a week or month, to go back and read through your journal. Don’t feel like you need to analyse every entry—this can be as simple as skimming through and seeing what stands out.

• Identify Patterns: Notice any recurring issues or emotions. Are there specific themes that come up repeatedly? Identifying these patterns can help you understand what’s driving your thoughts or actions, and whether there’s a deeper issue that might need your attention.

• Challenge Negative Thoughts: If you notice persistent negative thoughts, take a moment to question them. Ask yourself: “Is this really true?” or “How else can I look at this situation?” Journaling is an opportunity to practice reframing your thoughts, turning unhelpful beliefs into more productive ones.

• Set Positive Intentions: Reflection isn’t just about looking at what went wrong. Use your journaling practice to set intentions for the future. After reviewing your entries, you could write, “Next week, I’ll focus on…” or “Tomorrow, I will…” This keeps your journaling focused on growth rather than rumination.

• Seek Guidance if Necessary: If you find yourself stuck on the same issues or if journaling leads to more distress than relief, it might be time to talk things over with a coach or therapist. They can offer a new perspective, helping you break out of unhelpful cycles and move forward.

Final Thoughts

Journaling doesn’t have to be a daily ritual or involve fancy tools. It’s about finding what feels natural and supportive for you. Whether that’s writing, typing, speaking, or a combination, the goal is to reflect, grow, and connect with yourself in a meaningful way.

Experiment with different formats and make journaling your own. And remember—whatever method you choose, you’re not writing for anyone else but yourself.

I’d love to hear your thoughts on journaling.  Do you have any tips to share?  Let me know in the comments section below!

Stay different,

Paul

Working with a coach can really help you get the most from journaling. If you'd like to find out more, click here to arrange a free video call!