Enthusiastically, Dawn

Today is the first day of the new year. There is no better time to begin writing a new chapter in the story of your life. Do you keep a journal? Are you one who loves to write, reflect and keep your memories tucked in notebooks? Or are you someone who has spent more time thinking about journaling, but can’t quite see the value of it? Or maybe you are one who has dabbled here and there with journaling but have yet to find your momentum or desire to keep writing. Or are you afraid of exposing your bare thoughts on the stark white of paper?

Wherever you are coming from in your perception of what journaling is and can or cannot offer I am here to set you straight. And make no bones about it, I am ready to convince you of the value, and power found where the end of the pen and the paper meet.

As one who has been scribbling her heart on paper for many moons, I can assure you there is value in this act. There is plenty of research to back up the value writing has on individuals. Whether you are looking for physiological or psychological benefits, both have been researched, measured and studied enough to qualify the value to be had in journaling. But where does this all lead? Especially for those who may feel squeamish at the thought of journaling.

Perception is the problem with most people’s view of journaling. Think of anything you were ignorant about at one point in your life but became aware of and changed your mind about in the past. I bet you can think of several things as you reflect on this idea. Whether it was an attitude or perception- and they are usually packaged together, I believe. You had a set idea about whatever the thing was, then something happened to cause a change. An epiphany, and suddenly your eyes were opened, and you saw differently. Your perception changed, your attitude followed, and you saw things in a different light.

I think many people see journaling as a self-centered, self-indulgent act. But have you ever considered the fact that you only can understand others to the degree you understand yourself?

Socrates believed unto death “The unexamined life is not worth living”, but many give into the tyranny of the urgent, not bothering to consider their days or ways for a great majority of life. Then something happens causing them to pause and redirect. Maybe this is common to man, but if one knows to pause– before the tragedy, emergency, or unanticipated circumstance — one is empowered to face whatever may come potentially.

One could argue it is in line with Biblical teaching to examine oneself. As a Christian, I am called and compelled to examine myself, to be assured I am indeed within the faith, that Jesus Christ is, in fact, in me and that I am allowing myself to be molded to and guided by His indwelling spirit. (2 Corinthians 13:5, 2 Peter 1:10-11)

Examination is ideal when done in a reflective manner. A manner where one can see connections, choices and alternatives they may not have seen apart from the time spent considering these things. While there are more ways than writing to examine our actions, choices, behaviors (as well as those of others) I believe journaling facilitates well a variety of problem-solving, life affirming and thought-provoking opportunities and skills. Journaling also allows one to create distance between us and our problems, circumstances and others in a healthy way when done well.

Much of what I am saying here is somewhat subjective (however research-based facts which are well documented and can be found in medical and psychological journal archives and especially through James Pennebaker and his students and colleagues. Pennebaker has done pioneer research on expressive writing- a specific kind of  focused journaling. He is a professor emeritus of psychology at the University of Texas. I confess I am a fan of his research and a long-time follower of his work. However, I also believe that Pennebaker believes in using writing/journaling as a way through difficulty. So more of an as needed prescription. As for me, I am more of a lifestyle journaler. It is my lifestyle or habit. Like brushing my teeth. Or more like my diet. I like variety in my diet and in my journaling life. Whereas brushing my teeth is singular in its aim and action.

So, all this to say, HEY- where does one start? Well, over the next 5 Wednesdays in January, I am hoping to give you a plethora of possibilities to see and start. And I think whether you are a die-hard journaler, a Bujo (Bullet Journal) aficionado, somewhere between or nowhere between at all…you will come away from January having experienced discovery and delight along the way. I believe one of these Wednesday offerings will bring discovery or delight to your journaling journey, and life!

Phew. That is quite a lead up to the first practical offering I have for you. But I think this first “quest” will offer you a year’s worth of journaling EMPOWERMENT.

Back in 2019, I had the blessing of visiting Colorado for a weeklong get away where I fulfilled a long-time desire. Well two. I got to pursue journaling certification training and a retreat simultaneously with one of the most prolific leaders in journaling facilitation, Kathleen (Kay) Adams. And, I got to meet the author, and work with her during that week along with 11 other attendees who became companions on one of the best experiences of my life! It was a fantastic, memorable, hilarious adventure which I gifted to myself following a difficult time. It was only a few months after my mom died, and after caregiving for her over a few years- the trip felt indulgent. Yet, I have no regrets… I did it before my rational mind overcame my impulsive inner child who longed for something she could not articulate. Maybe to be heard? Maybe to escape? I don’t know…but I began the work and set the wheels in motion and set my heart and mind on doing this one thing for myself. It was like keeping a promise to a stranger, I’d met briefly and forgotten. It was like reconnecting to my own voice. Either way, I went. It was a magical week. I could dedicate a whole post to it and probably should. But, needless to say I came, I saw, I conquered. Ha- that’s pretty funny. More like I arrived and thank God was partnered with another attendee at the airport who assisted me (ever so patiently and graciously) in getting safely around the airport and to our accommodations. By God’s grace and kindness, the same person made sure I got on my plane safely home after the week ended. You could say I am a bit rusty in the traveling department. (For anyone wondering about that journaling certification here is a link: Center for Journal Therapy)

The reason I wanted you to have a bit of background is because the first prompt I wanted to give you comes straight from the Journal to the Self (book and workbook) and is one I explored a bit more deeply during my pre-training and during that week in Colorado. It is an exercise I have wanted to go further with, and the new year seemed to be an ideal time. Though you could use or start this (or any of the upcoming prompts) at any time. Sometimes certain prompts or journaling suggestions are not a good fit for your time or circumstance. The more we know this- the easier it is to remain open and flexible to journaling possibilities that are useful for us.

Topics Du Jour

When I first did this exercise, it dawned on me that this might be one journaling experience that could be used in its own planner. Yup, I said it and thought about it. At the time I had a planner I wasn’t using and wanted to make use of it. I decided against that for myself. But I believe if you are interested in micro-journaling or just want to write in a small space, or a few lines- a planner may be a great place to utilize this practice. It will also go very well in the Bullet Journal system. Or in a Bujo style notebook. Let me introduce you to the format and the beautiful way it can help you all year long to implement journaling into your life.

First things first: Choose your notebook. I decided to use my current journal (Moleskine Expanded) for this exercise. Please choose the journal/notebook that works for you.

I love this approach to create your own list of 31 relevant-to-you topics to write about or springboard off (begin writing about from the topic). Think about some things you are interested in, are working on, or enjoy. Also, areas of growth and challenge are good topics, as well as people you love and/or are committed to serving, working with etc. There is no right or wrong topic, only topics that are relevant to your life and personal interests. Also, you can change as you go if you find one that does not seem to be important enough to write about after all.

After you have compiled your list, you will look at your calendar and see the date. If today is the 1^st, you will write a few lines about the topic listed at number one. You do the same for all the days of the month. If you find 31 topics is too much to start, perhaps you could rotate/repeat. You could come up with 7-10 topics and repeat. You could allow a few days off as needed worked into your own calendar if that is helpful. Either way, it’s ok to skip a day as you go through. But the beauty in this will come from the repetition over time.

Step 1: List

Create topics 1-31 in your journal/notebook. These can be short phrases, or one-word prompts. Answered prayers, nature walk discoveries, what I am learning, My One Word for the year, a specific health issue,  etc. List them down or add them to your dated calendar/planner.

1. money

2. gratitude

3. clutter check

4. reading

5. hubby

6. home

7. health check

8. sleep

Etc.

Step 2: Write

On the chosen date, write about the topic. If possible, have a comfortable space, and a reliable pen, and write in the same spot each month. (This is optional though, but helpful for building journaling momentum).

Today is the first of January, I write about the topic at #1. Money.Example: We are starting the budgeting system again and hoping to do better. No- I mean to say planning to do better. We did well but then got off track. I feel ready to take this on again and build better spending habits together as we reign our spending in and discuss – when possible- expenses regularly and pay down any debt.

That’s really it. Sounds simple. And it is. But the value increases as you walk through the months and start to see a bird’s eye view of your topics over time. I think this is where you will come to see the value as we implement the next step.

Step 3: Take Action

It’s all fun and games, until…we own our choices and take responsibility for our behaviors. So, how does this look?  

We come to February 1. I am back on the money prompt: Example: One month in and we have been doing well. I haven’t bought any new books, yay! We still have a lot of unpaid bills to address. We both are committed to staying on track.

Here is where we ask: What action can I take at this point based on what I am observing in my writing?

Action Step: I will reach out to some of the vendors to arrange/make payment.

This may not happen at every journal session but over time depending on the topic there will be actions to take that become clearer or reveal themselves without you forcing it. It’s one of the natural outflows of writing this way, I believe. However, taking the time to consistently write about the topic specifically and over a few months will keep you from neglecting something important for long and allow you time to consider the direction or lack thereof in the areas you are addressing.

Another suggestion from the book is to use the 31^st day to

OK, so are you in? Will you give Topics du Jour a try? Let me know in the comments! Also let me know if you have any questions about this fantastic tool (one of eighteen techniques in the Journal to the Self toolbox) or any other journaling questions. You can learn more about Journal to the Self Here!

Thank you for reading and being here. Wishing you a blessed and beautiful 2025!

Enthusiastically, Dawn