Wednesday, January 31, 2024

Ink, Bytes, and Beyond: Exploring the Terrains of Writer's Fears in the Digital Era

From thedubrovniktimes.com

By Alejandra Gotóo

There are fears as there are people. Some fears are widely shared, and there are others that are a little bit more obscured. It might not be the place, but I want to write about something that makes me afraid. I know this one is not that eerie, and I know, at the same time, it is highly intimate, and I have not stated it before.

Since I was a little girl, I started to create stories in my mind. When I learned how to write, I tried putting them down on paper, and it was then that this started: the blank page. Sometimes, it was just a second before I wrote something and terminated its existence. I guess when I was little, I was less conscious of what I was writing, its value, its meaning, and its audiences. I would like to say that the blank page was better then, but I do not remember much. I remember not having ideas for days, and then, all of a sudden, a flow of ideas came out of the blue and saturated me. Overflowed me. I could not breathe. This usually happened when I was already lying in bed waiting for sleep. I tried hard not to sleep and order some of these ideas. I wanted to remember something in the morning. Anything.

As a teenager, I tried keeping a diary, but I became aware of possible audiences, and I found myself censoring some of my thoughts. What if someone came across those pages? I did not want anyone to have such a clear view of myself. Perhaps I was trying not to see something. What if writing thoughts down makes them into something real?

Ink, Bytes, and BeyondInk, Bytes, and BeyondAlejandra Gotóo


Writing for a living is less fashionable than in the last century. More audiences, media, and writers. And then I feel diluted. On the one hand, I am first a reader and then a writer. What should I read? Which readings hold more value than others? Who is the author to suit my fancy?

On the other hand, I feel so much pressure as a writer. What should I offer to readers? Which of the combinations of words must I create to capture attention? Who is on the other side of the page?

To be afraid of the act of writing is one thing. Yet, is to be frightened of the other side of the writing equation to be scared of people?

Moreover, our digital era emphasizes instant gratification and short-form content. In this landscape, where information flows rapidly and attention spans wane, the author finds themselves navigating a terrain vastly different from the one they traversed in their earlier writing endeavors. The fear of thecreting was once a solitary challenge. Now, it contends with the pressure of creating content that captures fleeting online attention. The immediacy of digital platforms demands concise and attention-grabbing narratives, leaving the author grappling with the question of how to translate the richness of their inner world into bytes and pixels. The fear of being diluted in a sea of online voices becomes a palpable concern, prompting contemplation on the intrinsic value of their words amidst the noise of social media and whirlwind content consumption.

Ink Bytes and Beyond Exploring the Terrains of Writers Fears in the Digital Era 1

While some might find this overwhelming, it could be an asset. Nowadays, there are more readers than before, and there is less analphabetism. I have heard that readers nowadays do not read essential pieces, which might or might not be accurate. Be that as it may, people read all the time. Unlike before, we read more letters (Facebook posts), telegrams (Whatsapp messages), and periodicals (articles). Perhaps fewer books, nevertheless definitely more written content. I might just be trying to have a magical religious thought here. Still, I refuse to think that having more written material is intrinsically negative. It is different. Yet, different is not always worse. And right now, we might connect with readers in a way impossible before.

Amidst the shadows of fear, there exist moments of triumph and resilience that deserve acknowledgment. Despite its intimidating vastness, confronting the blank page becomes a journey of self-discovery and creative evolution. Transforming intangible thoughts into tangible words is, in essence, a victory—it shows the courage required to share.

Alejandra Gotóo (Mexico City, 1991) writes to explain herself the world where she inhabits. Her work has been published in Spain, Mexico, Chile, Colombia, Peru, and Croatia. She holds a master's degree in Social Anthropology and a bachelor's degree in English Literature. Nowadays, she is a columnist in Dubrovnik Times. She has two published novels, Ruptura and Isadore or Absolute Love. Her topics of interest include nature, adventure, language, books, food, culture, animals, conservation, and women's rights. She also writes in her blog: Cardinal Humours.

https://www.thedubrovniktimes.com/lifestyle/opinion/item/15963-ink-bytes-and-beyond-exploring-the-terrains-of-writer-s-fears-in-the-digital-era

Wednesday, January 24, 2024

How to journal for mental health: 8 expert tips, from writing by hand to tracking your moods

From stylist.co.uk

Do you want to start journaling but you’re not quite sure where to begin? We’ve got tips from therapists on how to start off on the right foot… 

Journaling – not to be confused with diary-keeping, which is more about recording things in your life as they happen – is all about reflecting on your thoughts and feelings. It’s a great way to take some time for yourself, explore your creative side and express yourself without fear of judgment.

Pamela Roberts is an addiction therapist at the Priory Hospital in Woking and a big fan of journaling. She calls it “a method for self-exploration and growth” and argues that it can even be considered another branch of our support system, albeit an inanimate one not intended to replace people.

“Developing a support network is key in maintaining our wellbeing,” she explains, “and often this is understood as meaning people, but what about at 2am when ruminations take over? Journaling is a freely available and easily accessed resource within our network of support.

“It is a private outlet to notice one’s own judgments, prejudices or acceptance, without navigating the reactions of others at this stage. It offers the potential for creating clarity. It can help track triggers, offers self-understanding and ways to manage different situations become obvious as we get a clearer view of patterns of reactions, and we can therefore develop responses in accordance with our values. It’s creative and stimulates more creativity.”

That sounds pretty fantastic to us. If you’re a fan of the idea as well, read on for some expert tips on how to get your journaling journey started. 

Rule number one: there are no rules

Dee Johnson, a therapist at the Priory Hospital’s Chelmsford branch, says there shouldn’t be any rules when it comes to journaling.

“Journaling is such a wonderful, personal activity,” she says, “and it is important to remember that because it is about you and for you, you should allow yourself to make it what you need and want it to be. Do not make it a strict regime – it should not be an onerous task or filled with guilt and a sense of failure if you do not stick to the schedule, as that in itself may highlight some of the harsh expectations you may put upon yourself. It’s not uncommon for a patient to share that they felt they were ‘useless and could not even stick to a daily journal’.

“There are many fantastic journaling books you can buy now with sections, ideas and prompts to complete, which is great but remember that it is your journal, so it’s not mandatory to complete it in full each day. Alternatively, opt for a blank book or even make it a scrapbook – it really is whatever works for you.”

So with that in mind, the following tips are just that: tips, not hard and fast rules.

Remove all expectations

“Or if [expectations] are present,” says Roberts, “notice them and write about them. Gradually learning what’s helpful about journaling mirrors the very fact of being open and willing to learn and grow around our challenges, our conflicts and our issues in life. We cannot live without these things occurring but, as Leonard Cohen suggested, the cracks are where the light gets in. So, let’s benefit by journaling in a self-reflective way.”

Write by hand

“It is recommended, where possible, to keep journals handwritten,” advises Johnson. “This more mindful action is very helpful because you will slow down and think about what’s going on, and how you felt. You are ‘dumping’ all sorts of noise and information out of your internal chatter. By doing this we can really start to pull apart and focus on what matters in that moment. For example, what were stress and anxiety-based fears and thoughts, compared to what really happened?

“When we reread it, our brain knows it’s us, recognising our own handwriting so it really resonates and can naturally help us reflect more and possibly even bring about a little more self-compassion. If you need – or would prefer – to do your journal electronically, switch off the spell and grammar check and just let yourself free flow, as the auto-correct will keep jolting us out of the main focus of what we are feeling and needing to express.”

                                                                       Image: Getty

Get creative

Johnson says: “Being creative is a must for our mental health management. It helps us to process our emotions in a clearer and more focused manner; it is an energy boost and helps alleviate stress and low mood. Your journal does not have to be a ‘full on’ script – it can be bullet points, single words or sketches and drawings. Incorporating objects that have been of value or significance to you – a pressed leaf or flower, a sweet wrapper, a train ticket, a photo or picture cut out from a magazine, for instance – can all be useful and help ensure your journal is not rigid. Use different colours of inks, crayons, pencils, whatever you like, as these can reflect your moods in a non-verbal way too.”

Write with compassion

“Keep a reality check and recognise what’s going on, such as your thoughts, emotions, beliefs and influences,” says Roberts, “and acknowledge these with compassion, rather than criticism. A little self-critique is to be welcomed too, but condemnation can be so unhelpful. Enquire into whatever the journaling is revealing – any obvious roots for this way of thinking, for example, or any similarities in the past. Have things worked out or not? We can then start to see a clearing of what needs to be done now.”

Keep score of your mood

“Many people find it helpful to keep a regular score on their mood,” says Johnson, “so they can start to see patterns and what may influence that and realise that our emotions are transient and not always ‘stuck’, even though in that moment that is exactly what it feels like. So if 10 is great and 0 is rubbish, you can start to piece together what influences that, which can then help you to take action. Many of my patients share this in a therapy session and find it really helpful and insightful.”

Make space for gratitude

“Place more focus and gratitude on the everyday small things, develop a greater awareness, be in the moment and value what you have right now,” says Johnson. "Gratitude grounds us and makes us more aware, focused and connects us to each other in a caring and more productive manner. Even in ‘bad’ times, when we’re feeling hopeless and full of despair, making a conscious effort to find a small piece of something to be thankful for can just be enough to know there is hope beyond the pain. Noting in your journal whenever you can the small ‘wins’ such as having a good sleep, getting a parking space, a seat on the train, sharing a joke, hearing the birds sing, having a great cup of coffee, etc. Make this a regular focus in your journal as this will help and enhance your mood.”

Keep it secret, keep it safe

Johnson says: “Just ensure that however you decide to keep your journal, keep it safe from people you do not want to see it. A journal is a good place to vent and really get things off your chest. It is so personal it is sacred and should not be something that could cause you any harm, hurt or risk if someone got their hands on it.”


Frame Of Mind is Stylist’s home for all things mental health and the mind. From expert advice on the small changes you can make to improve your wellbeing to first-person essays and features on topics ranging from autism to antidepressants, we’ll be exploring mental health in all its forms. You can check out the series home page to get started.

https://www.stylist.co.uk/health/mental-health/how-to-journal/858785 

Wednesday, January 17, 2024

How maintaining a daily journal can transform your life

From timesofindia.indiatimes.com

Keeping a daily journal is more than just putting pen to paper; it's a transformative practice that can profoundly impact your life. In this simple guide, discover how the act of journaling becomes a powerful tool for personal growth and self-reflection. From capturing your thoughts to setting goals, the process unfolds in a way that fosters mindfulness and clarity. Embrace the journey of daily journaling as it unveils the potential to enhance your well-being, track achievements, and navigate life's challenges with newfound purpose and resilience. Explore the transformative magic that a daily journal can bring to your everyday life.

Reflect on your day​




Before bedtime, take a few moments to reflect on your day. Write down key events, emotions, and experiences. This daily reflection promotes self-awareness, allowing you to recognize patterns in your behaviour and emotions. Identifying both successes and challenges sets the stage for continuous improvement.

Set goals​


Begin each day by setting realistic and achievable goals. Record them in your journal. Writing down your goals creates a sense of commitment. As you achieve them, celebrate the victories, and analyse any setbacks. This process helps you stay focused and motivated.

Express gratitude​




Dedicate a section of your journal to expressing gratitude. List things you are thankful for each day. Cultivating gratitude fosters a positive mindset. Regularly acknowledging the good aspects of your life can shift your perspective and enhance your overall well-being.

Track your progress​


Create a section to track personal or professional progress. This can include fitness achievements, work milestones, or personal development goals. Monitoring progress provides a tangible record of your growth. It serves as a reminder of your capabilities, boosting confidence and motivating you to strive for continuous improvement.

​Embrace creativity​


Allow your journal to be a space for creative expression. Doodle, write poetry or paste inspiring quotes. Incorporating creativity into your journaling practice nurtures self-expression. It can serve as an emotional outlet and bring joy to the process, making journaling a fulfilling and enjoyable daily ritual.

Thursday, January 11, 2024

People are saying this 6 Minute mindfulness Journal ‘changed their life’

From metro.co.uk 

Ok, we’ll cut to the chase: keeping a journal is hard work.

Committing 20 minutes a day to get down your thoughts can quickly start to feel like a slog, especially without prompt or if you spent the day (or plan on spending the day) in a blanket cocoon eating noodles.

So, if your 2024 New Year’s resolution was to be more present, more reflective and keep a journal, and if you’ve already fallen off the wagon with it, then we may have the solution for you.

We’ve found the ultimate helping hand when it comes to documenting your day, thoughts and ambitions in a way that is actually beneficial – and most importantly, easy to stick to.

Yes, this may be the best time of year for the 6-Minute Diary to cross our screens.

        Change your mindset (and maybe even your life!) with the 6-Minute Diary (Picture: Amazon)

According to the brand, the main goal of this diary is to help us achieve a happier and more fulfilled life.

Big claims for a little book, but with 5,400 five-star reviews and over 600 sold in the past month, it’s clear Amazon shoppers are loving it.

‘This has been a game changer for me,’ one five-star reviewer wrote. ‘Self-reflection is essential to self-improvement, and this has created a positive base for that.

‘Having used it for several months, I recommend it to everyone. The answers to your best self are internal, and this helps you reach there. What more do you want?’

The main aim of this popular book is to help you communicate with yourself through targeted self-reflection, help you find out what really makes you happy, and then build positive habits around them – such as gratitude, optimism, and daily self-love.

The brand reckons that instead of relying on motivation, you should rely on small, constant routines which should make you stronger over time.

Therefore, each page is split into two – a three-minute morning routine and your a minute evening routine, with five questions to help you reflect at the end of the week.

Each page is split into two – your three-minute morning routine and your three minute evening routine, with five questions to help you reflect at the end of the week (Picture: Amazon)
Each page is split into two – your three-minute morning routine and your three minute evening routine, with five questions to help you reflect at the end of the week (Picture: Amazon)

Your morning routine is all about setting yourself up for a great day as it asks you to reflect and write down three things that you’re grateful for on that day, a few lines on how you’re planning on making your day great, followed by a positive affirmation for the day.

The evening routine is focused on reflecting – asking you to write down a good deed, a plan for improvements and three great things you experienced.

By starting the day with motivation, thinking about your intentions, and finishing the day reflecting on the positives, you’re set to make each day that much better than the last.

The creators of this nifty little diary have transformed complex research results into a simple idea: that a small daily effort can make a large impact.

The result should be a calmer and more positive mindset, greater motivation and thus success rate, less stress and greater clarity.

Bliss.

https://metro.co.uk/2024/01/11/shoppers-say-this-6-minute-mindfulness-journal-changed-life-20094709/

Monday, January 8, 2024

"I kept a diary of how I use my phone. The results were depressing."

From theguardian.com

By Rhik Samadder

In week 2 of Rhik Samadder’s detox, he hopes to change his behaviour by tracking it. Can he detach himself from his most intimate possession? 

        My favourite thing on my phone: the little dot that indicates I have new messages. Photograph: Alicia Canter/The Guardian

Is phone addiction a real thing? “It’s not a classical addiction, which typically involves a substance. It’s more of a compulsion.” I’m speaking to Mike Bishop, founder of Summerland Camps, a program of digital detox adventure trips for adolescents.

Bishop believes we will look back on our unregulated screen use the way we regard the indulgent treatment of smoking in the 1930s. He has seen the developmental implications of excessive phone use in young people, but some costs apply to adults too. As examples, he lists negative effects on self-regulation, time management and frustration tolerance (ever been enraged by a video that buffered for longer than five seconds?).

Most clinicians working in this field use cognitive behavioural therapy in their interventions; I think I can borrow some of these principles. The first step is keeping a diary of how I use my phone.

“Any major behavioural change program involves tracking,” explains Bishop. “You have to start writing it down, and develop awareness.”

Monday

Initial observation: my phone is my most intimate object, next to my body all day. It buzzes to get my attention and if a few minutes pass without interruption, I’ll check it anyway. I sleep beside it, reach for it before I’m fully awake. It’s also the last thing I see at night, an ersatz lover.

Here is how I use it: unlock it for a specific task, get distracted by a notification, rabbit hole for a few minutes, then put it down. Remember what I needed to do, pick it up. Get distracted. I presumably repeat this process until I am an old man under a thin blanket, dying of regret.

Tuesday

My favourite thing on my phone: the little dot that indicates I have new messages. It’s like Gatsby’s green light at the end of the dock, the dream of connection. I made a new group of friends last year, and we WhatsApp constantly. We share dating tales, idle thoughts, swap pictures of our hands to judge who’s more dehydrated. We wish each other goodnight like the Waltons. Of all the reasons I pick up my phone 800 times a day, this one gives me a lot of joy. If I do transform my phone behaviour, texting will be the bellwether.

Shopping is a problem: while watching TV, I’m also shopping like a crazy person. My online cart is filled with birdseed and calf rollers and cheese plants, and by the time the credits roll I’ve forgotten what I’ve bought. It’s often a nice surprise to open my door and find these items. Every day is Christmas. It’s a surprise to open my bank statements too.

The idea of being bored for even a few moments is intolerable. Photograph: Alicia Canter/The Guardian

Wednesday

I’m awestruck by the speed my fingers fly between apps. Opening, flicking up, switching, tapping through, circling back. It feels like my mind is made of mercury. It can be frantic too, as if I’m searching for something I lost.

A notification dot feels like being loved. Sometimes I think that more than the new content – a joke, a link, appreciative words from someone who cares – the dot is really what I want.

No notification dot is like no love. More than simple loneliness, I start to doubt whether I exist.

Thursday

When I think about what fascinates me about any kind of social media, I bear some personal responsibility too.

Say I’m watching a video. Not necessarily anything controversial or political; it might be a small otter indicating to a vet that it wants to be stroked. I’ll head straight to the comments, looking to see exactly how a fight breaks out. Not if, how. It’s always brutal. “This behaviour is unnatural, the animal is traumatised. Pls take this down” is typical. To which others will respond, “cry about it” or, “shut the F up babies are dying” or, “your wig is on backwards Karen.”

This culture war battleground makes me despair. But deep down, I’m thrilled by it. There’s something compelling about the inevitable bin fire of comments: how awful people are, how we can’t get along, and ruin nice things. I’m deeply troubled by this part of myself, which is in all of us.

Friday

I consult a group of friends about their phone use. Most admit to doomscrolling, checking their phone in the night, waking up tired. “I can’t read a book that doesn’t grab me in 45 seconds. But I find time to watch 45 chihuahua TikToks,” despairs Susan.

Not everyone is wringing their hands. “Phones can be a way of carving out time for yourself, if your day is otherwise scheduled by a boss, or kids,” remarks Kate. One introverted friend finds scrolling a mental reprieve from draining group interactions. It starts a debate around “phubbing” – ignoring people you’re with to spend time on a phone. “Why is it any more rude than reading a book?” asks Kate. “That’s snobbery. Get over yourself.”

Saturday

The urge to check my phone kicks in when I’m between activities, when I wait for the bus, when I’m going to sit on the toilet. I will put off going to the toilet until my stomach cramps, if I can’t find my phone. The idea of being bored for even a few moments is intolerable.

Sunday

This has been a sobering week. I have the very clear sense I’m not really a proper adult. I definitely look younger than my years, and don’t dress for them. But there’s something about the childishness of social media I find mortifying to observe. I spend so much of every day looking at silly videos, or running toward a colorful light.

People have written a lot about the gamification element of many apps, but I’m not sure that analysis goes far enough. This week has made me cripplingly aware that all day I reach for, and tap at, virtual rainbow baubles, like a baby in thrall to a mobile.

https://www.theguardian.com/lifeandstyle/2024/jan/08/phone-quitting-diary-week-two

Saturday, January 6, 2024

Why Is It So Damn Hard To Keep A Journal?

From refinery29.com

By Kayleigh Dray

I’ve never been the sort of person who keeps a diary. There was that fluffy padlocked notebook in my tweens, but I only ever occasionally remembered its existence. If I could find it now in the ruins and cardboard boxes of my childhood, it would likely be 85% blank pages, 10% doodles, and 5% “spy notes” about my family (nothing quite like scribbling down all of your loved ones’ movements, eh?).

Still, like countless others, I’ve spent a lot of time watching influencers’ morning and evening routines on social media. A lot of time. And, yes, I’ve noticed that almost all of them include a journaling session or two. It makes a lot of sense: Studies have repeatedly shown that engaging in regular journaling can help reduce stress, manage anxiety and depression symptoms, enhance self-awareness, promote emotional regulation, provide opportunities for positive self-talk, and even strengthen resilience in the face of challenges. If you can stick to it. 

Intrigued by all of the above, and keen to see if it could help me get a better handle on my own stresses and worries, I decided to give it a go for myself — but not before consulting with the experts. And, as you’ve likely guessed already, it turns out my snarky tween diary definitely wouldn’t cut it when it comes to reaping the myriad psychological benefits of this popular pastime. 
“Journaling is essentially another way of saying ‘putting our thoughts and feelings down on paper,' giving them a place to exist outside of our heads,” explains mental health advocate, author of Therapy Is…Magic, and trainee psychotherapist Jo Love, describing it as a “tool that allows us to process our emotions and creates an opportunity for self-reflection.”
“Its effectiveness varies based on individual preferences and psychological needs,” adds author, psychologist and certified therapist, Kalanit Ben-AriPhD. “Reflective journaling is particularly beneficial for emotional release, processing feelings and thoughts, and reducing anxiety. It enhances self-awareness; as one writes, reads, and perhaps edits or adds to their entries, they create a psychological space between themselves and their thoughts and feelings. This process allows for framing experiences and opens the door for processing and reframing.”

Reassuring me that there are no set rules for how to journal “properly,” Love notes that “there are thousands of helpful ideas and prompts out there if you find yourself staring fruitlessly at a blank page.” 

“The main thing is to ditch the guilt about achieving perfection,” she adds. “Even if all you do is write a single line, then that is totally OK.”

“Personal preference absolutely plays a role,” agrees Dr. Ben-Ari. “Some find it beneficial to write in the morning to set intentions and establish a positive mindset for the day, while others prefer journaling before bed, which helps in reflecting on the day and calming the mind for a good night’s sleep.”
With their advice in mind, I dug an unused notebook out from the back of a drawer, scoured the house for a pen (a fruitless task: I wound up buying a pack of biros at the corner shop), and positioned them artfully beside my bed.

                                 “Even if all you do is write a single line, then that is totally OK.
Reader, I won’t lie to you: I found it incredibly difficult to think of anything to write for the first few nights and mornings. The words of my university’s creative writing tutor rang in my ears, however — just start writing, and the words will come — and so that’s what I did. I wrote banal little sentences about my day: about what I’d eaten for breakfast, lunch, and dinner. About how delayed the trains had been. About the weather (how incredibly, painfully British of me). Unsurprisingly, I began to view the journaling as a chore to be ticked off, rather than as valuable time for myself. 

This is normal: as humans, we are notoriously bad at forging new habits. In fact, research shows that 23% of people quit their resolutions by the end of the first week, and 43% quit by the end of January. “Like resolutions, you might start journaling with great intentions and goodwill, but find they often fade within a few weeks,” says Dr. Ben-Ari. “People might find it hard to stick to a journaling schedule, as it doesn't offer the same benefits for everyone's mental and emotional health.”

Thankfully, both of my experts had some tips on how to get more out of my tentative journaling experiment — in the hope that I might be able to keep the good habit in place for longer.

                                                                           PHOTOGRAPHED BY TAYLER SMITH

“Treat your journal as a private exploration space just for you and no one else,” suggests Love. “Take some time to reflect on your day, important events in your life, or decisions you’ve made. You might want to jot down anything you’re worried or bothered about. It can be helpful, too, to think about what has made you feel good or proud of yourself. And a letter to your past or future self can be a truly powerful experience.”
Dr. Ben-Ari, meanwhile, had another suggestion with regards to what to write. “In my clinic, I encourage clients to keep a dream journal, as dreams, which are easily forgotten, carry messages from our inner wisdom and unconscious,” she told me. “Writing them down serves three functions: remembering the dreams; learning about the dreams narratives and themes; and noticing the psychological shifts they reflect in therapy.”
I began taking a cup of chamomile tea up with me to bed and sipping it as I noted down all of my thoughts and feelings in a bid to make my head — and world — feel that little bit clearer. I’m the sort of socially anxious person who worries over every perceived slight, so I used my journal to explore these fears rather than lying awake obsessing over them. And, as someone whose inner critic is her biggest bully, it was genuinely lovely to take a moment each night to pay attention to the things I’d done well — no matter how small. 

As time ticked on, I found myself looking forward to curling up in bed with my journal. And, as someone who usually spends a great deal of time tossing and turning and fretting before eventually plunging headfirst into a series of anxiety-fuelled dreams (dreams which I’m now making a point of committing to paper, I hasten to add), I’m happy to report that I found myself falling asleep more quickly after journaling, too. The dreams have proven as erratic as ever, mind you, but I’m hoping that keeping this habit up will help to improve them over time.

If I’m being completely honest, my inner cynic wanted this experiment to prove a failure. I’ve never been fond of elaborate morning and evening routines — especially when they reek of “wellbeing washing” — and all of the “click to buy” links on people’s social media made me assume it was nothing but a cash grab. 

       "As time ticked on, I found myself looking forward to curling up in bed with my journal.
I also found that buying myself an extra-special sparkly notebook added a sense of occasion to proceedings, but anything will do the job in a pinch. All you really need is a few minutes each day: Yes, many people aim to write for 15 or 20 minutes, but starting small is honestly the best way to set a habit in motion (and, if you’re anything like me, you’ll find that you wind up writing more and more as the weeks tick by).
If you need some help getting started, Love suggests that you try something like “a ‘gratitude journal’ and jot down three things you’re grateful for, or a ‘one sentence a day’ approach to help take the pressure off, particularly for those who find writing hard or are out of practice. “Writing about whatever events, thoughts or feelings that came up that day can be another simple entry point to journaling,” she adds.
Just one word of caution: While this activity has proven incredibly beneficial to many people, and while I myself have been won over, it’s important to pay attention to how the activity makes you feel. Everyone is different.
“Reflective journaling, when feeling overwhelmed, offers a space to make sense of experiences and feelings, helping to calm the mind,” says Dr. Ben-Ari. “However, I generally don’t recommend journaling ‘to-do lists’ as they can add stress or distract from deeper issues that need attention. Also, writing that dwells excessively on negative events or feelings, a process known as over-rumination, can lead to increased stress. Concerns about privacy can also impact the honesty needed for reflective journaling.”
Adding that “it’s also important to note that not everyone enjoys writing,” Ben-Ari notes that its benefits can still be reaped “through art, drawing or other creative means as a way to process feelings.” We just need to remember that it is a tool, and use it in a way that works best for us as individuals.
On that note, I’m off to bed — and, yes, you’d best believe I’ll be journaling about the experience of writing about journaling. Things are about to get incredibly meta…