Journaling: the gift you didn’t realize you needed until it’s experienced. Long ago, people would write letters to one another and document arduous journeys in leather-bound journals. It’s how much of our history was uncovered. Photos only capture a moment in time and rarely encapsulate the true essence of what is being felt. Journaling has been around for hundreds of years and has taken a back seat to the technological wonderland we live in. After you read this article, I challenge you to grab a pen, a notebook you have stashed somewhere, and write about your day—the good, the bad and the ugly. Trust me on this one, you won’t regret it.

I just spent 15 minutes curled in the sunshine on my couch writing in my journal. It’s a habit I embraced over 40 years ago. My mom brought me to a Barnes and Noble and told me I could spend 20 dollars as my birthday present. I scoured that store for the biggest bang for my buck and landed on a light pink, hard-covered diary with a kitten on the cover. It had a small gold lock, because I have three brothers, and a girl needs her privacy! Little did I know that “diary” would be the first of over 50 journals to house the details of my life. My journal is a space I regularly visit to celebrate, lament, scream, dream, plan and process all that frolics in my mind and heart.

“When I read old journals, I am able to revisit details of wonderful experiences I might not have remembered.”

Most people have journaled at some point in their lives; often in an attempt to work through a tough time, or they were inspired by a friend or read an article. Most will stop after a few entries. Since facilitating many journaling workshops, I’ve learned the most common reasons for not continuing the practice of journaling come down to: lack of time, privacy worries, writing insecurity, and lack of things to write about. All understandable, but as with anything we label a “practice,” it takes a little time and effort to understand the benefits will greatly outweigh the excuses. It’s been my personal mission to enlighten others to this simple (and free) analog method of self-care.

The benefits of journaling are exponential both in mental and physical wellness. Putting thoughts, fears and stresses down on paper releases space in your heart and mind for more important things. The clarity and/or space provided brings an overall calm to the nervous system. When one’s nervous system is settled, a better environment is created for the lymphatic system to function optimally. In turn, physical health increases in forms of motivation, focus, immune defense, mental acuity, and memory-boosting.

The emotional benefits to journaling are even greater. It provides a space to dream, set goals and prioritize life which all assist in managing anxiety and reducing stress. When I read old journals, I am able to revisit details of wonderful experiences I might not have remembered. Old entries allow me to see how I’ve evolved and patterns that no longer serve me. Sometimes, just taking a walk down memory lane lifts my spirits and reminds me of all that I have to be grateful for. I can honestly say that after every time I journal, there is a levity in my soul.

Over the span of 40 years, I have documented and processed so many aspects of my life. From middle and high school angst to family vacations and the frustrations of siblings. I grieved the loss of both my parents on countless pages and quadrupled those as I navigated the highs and lows of raising children, work situations, and ultimately “finding myself” after my birds left the nest. Having a regular space to unleash and process feelings allows me to live in a positive mind space more often.

Somehow, journaling became the one constant in my life. Like a best friend, my journal is always by my side. I have it with me at all times to capture interesting observations, reflect on a good or bad day, and to list things. Entries need not be perfectly written soliloquies; if anything, the complete opposite is true of mine. Amongst the pages of my journals you will find sketches, bullet lists, scribbled ideas, graphs and pro/con lists. I’ll sometimes tape mementos onto pages or leave an entire section blank to revisit. The beauty is that it’s all mine—this space is for no one but me.

Wherever you are in your life, it’s never too late to begin journaling. I recommend several things before you start:

1) Find a journal that is visually pleasing to you and is practical in size to grab and go.

2) Choose a pen that feels good in your hand and flows nicely on the page.

3) Date every entry you begin.

4) Start new entries on a new page.

5) Don’t put pressure on what you’re going to write about. Just begin with writing as if you’re confiding in a best friend over coffee (or margaritas!).

6) To start, attempt to write in your journal twice a week for 5-minute increments.

If you would like motivation getting started with your journaling practice, I will be hosting various workshops for all levels throughout this year. Workshops are peaceful environments with gentle prompts to inspire creativity, self-care and reflection. There is no expectation to share. You can check my website for upcoming dates: sandyhobanwrites.com. Below are a few simple prompts to help jumpstart your practice, especially in the new year. Try something new—you will be so happy you did a year (or five) from now. Happy Journaling!

1) What did you learn about yourself this past year?

2) What are you going to stop doing this year?

3) What are you going to continue doing this year?

4) In what ways are you taking care of yourself? How can you do more of this?