THE POWER OF JOURNALING FOR INSIGHT, DECISION MAKING & GROWTH: Achieving Catharsis & Clarity Through Writing

Written by: Marie T. Rogers, MPS, Ph.D., RYT

Journal writing, when it becomes a ritual for transformation, is not only life-changing but life-expanding. -Jen Williamson

Research has well documented that journaling and self-reflection are powerful agents of change, insight, healing and growth. Whether journaling for life management, creative expression, problem solving, or simply for recording your history, the act of taking pen to paper and writing is powerful. It's healthy for you, both in mind and body.

WE LEARN BY WRITING

Through the conscientious and intentional process of connecting ourselves to pen and journal, we deepen our self-understanding. This understanding leads to meaningful insights.

Formerly known as 'keeping a diary,' Journaling is often experienced as an expression of self-love. It is a place where you can simply and privately write down your thoughts and feelings so as to process and understand them and yourself more clearly.

Journaling allows for the transfer of thoughts and feelings to flow from ambiguity to cogency. This can lead to the generation of ideas and inspirations that may become life transformative.

Writing without constraints can free your imagination, allowing for a flow of ideas and approaches to challenges you may be facing. It stimulates creativity by allowing for unfiltered expression.

YOU ARE ONLY ONE GOOD IDEA AWAY FROM A DIFFERENT & FULFILLING LIFE

Neuroscience supports the benefits of journaling. Our frontal lobes, responsible for executive functioning, thrive when journaling. Whether you are trying to make a decision, solve a complex problem or plan your day, adding a question such as: What is my next best action step? when writing will promote critical thinking. To critically think, one must be cognitively flexible.

Journaling fosters growth, creativity, and well-being. Journaling also eases stress and improves immune functioning! Allow yourself to be open to the inspiration and ideas that will be generated through your personal journaling process.

WE RELEASE EMOTIONS THROUGH WRITING

Writing down your thoughts, feelings, and experiences allows you to process emotions that might otherwise stay bottled up. This release can reduce stress, anxiety, and negative emotional tension.

Therapists often recommend writing (or journaling) to help with feelings that may become overwhelming or stuck. Many report clarity and a sense of relief following a personal writing session.

WE MAKE BETTER DECISIONS WHEN WRITING OUR THOUGHTS & PROCESSES DOWN

We make more decisions than we realize throughout the day. Some researchers estimate the number is around 35,000. Whether minor, such as which route will I take to work this morning, or major, such as do I need to make a career change, the outcome is still a decision. If you've ever taken a statistics course, you will immediately be reminded of the gravity of decision making, otherwise known as probability theory.

In order to arrive at a sensible decision, you will need to consider the uncertainty for different possible outcomes. Think chess, the ultimate strategy and decision making game, where each move has to be carefully considered if your aim is to play well and win.

Journaling is an excellent tool to map out major choices and options. A decision journal should be maintained for more complex decisions. Not every option holds equal weight, as a brain that is burdened by the minutiae will tire quickly.

When journaling for decision making, use simple language. The purpose is to think on paper and, at a later date, review your decision(s) and outcomes for reflection. By keeping your writing simple and straightforward, you will be able to easily see your patterns, which are your thinking strategies AND MORE IMPORTANTLY, your blind spots. An example of a template you may wish to use would include the following:

Date
Decision
All possible choices
Outcome of possible choices
Pros and Cons of possible choices
What I see myself choosing

Also, writing things down improves memory retention and helps you understand and internalize concepts better.

WE ENGAGE MINDFULNESS WHEN CONNECTING PEN TO PAPER

Mindfulness is the act of paying attention to the present moment with a non-judgmental attitude. Journaling, which is a solitary activity, engages this practice. Mindfulness leads to calmness and creativity. While there are many ways to practice mindfulness, its ultimate goal is to achieve a state of presence; to be here now.

Quiet your mind.

Energize your body.

Reclaim your sense of peace.

Be self-curious and explore your potential. Powerful questions hold the key to our personal growth; to intrapersonal intelligence. A journal that also includes self-reflection prompts heightens the experience. It is a pathway to inner wisdom.

A question such as: When was the last time I did something for the first time? prompts our inner-adventurer into action. In a world in which we are constantly doing, and not being, we often become so focused on the assignment and not the alignment. We are focused on the tasks on our to-do list but not the larger picture or vision. By drawing our attention back to ourselves, our "inner wisdom," we will re-focus our energy and direct it in ways that will place us on the path of meaning, fulfillment and purpose.

Human DOing?

Human BEing?

The choice is yours!

Give yourself the gift of a

"Time-In."

WE BEGIN EACH DAY WITH MORE ENERGY & FOCUS WHEN CONSISTENTLY JOURNALING

Infuse health into your morning routine. A daily journaling practice helps to create energetic shifts in various aspects of your life. It also helps reduce stress and manage anxiety.

Beginning each morning by taking a moment to connect with the day ahead and with yourself will set the day for focused productivity and creativity. A few minutes of quiet reflection, setting an intention, grounding in gratitude, and aligning with goals, repeated daily, will help reveal and clarify the purpose and direction of your life in a transformative way.

Add practices such as meditation and visualization to strengthen your brain and body's energy toward health and healing; toward balance.

When we write (as opposed to just thinking or talking about), we activate a unique neural circuitry.

This automatic activation often leads to deeper thinking and processing. It often leads to the connecting of the dots.

When we connect the dots, we see patterns.

Patterns connect us to insight!

Prioritizing yourself will allow you to live your life in a manner that will feel smooth, productive, loving and connected. In this space, healthy boundaries are established and compassion for both self and others grows.

PROCEED AS IF SUCCESS IS INEVITABLE!

The information presented in this blog is intended for general knowledge and is not a substitute for medical/health or professional advice or treatment. As with most things in life, there isn't a magic pill or "cure-all" but there are strategies to help regain control of your life.