Introducing the habit of journalling

Journalling (or journaling in the US) is a meditative mind-clearing exercise that should be implemented in our lifestyle as a practice of self-care and a ritual of self-love.

Journalling is not only a very affordable therapy but also an excuse to cut out some time for yourself. I have gathered together some information that can help to implement this healthy habit into your lifestyle.

Whether you are an early bird or a night owl, implementing journalling in your life will truly make a difference in the way you feel, the choices you make and the actions you take ;)

How to journal

The idea of journalling is to freely give voice to your feelings and emotions, by writing down anything that comes to your mind. For the creative minds, you can also draw, paint, doodle or add photos, images and stickers. The concept is to write out your thoughts, feelings and emotions. This guides you to release, organise, create and later on monitor and identify important aspects of your life.

Do not overthink, do not judge. Write as if no one is watching!

If you are new to journalling it can be difficult and somehow it may feel pointless. I know. We all start from there.

If you are still in doubt, here are some of the benefits of journalling:

1. Clarifies your thoughts and sets your day in the right mindset

2. Helps to release difficult emotions so you can feel better

3. Improves your capacity to focus on the important aspects of your life

4. Transforms chaotic ideas into achievable steps

5. Unlocks your creativity which leads to problem solving

Introducing the "habit" of journalling:

If you don't know where to start, don't drop your pen yet, start from:

Gratitude: Think of three things you are grateful for. It makes you appreciate what you have and what we often take for granted. Sometimes we focus on what we lack and we live in a scarcity mindset. Reflecting on your gratitude puts you in a positive mind frame, makes you resilient and boosts your emotional wellbeing.

Intentions: These are the thoughts that bring focus into a desire and transform it into action. Remember that intentions need to be phrased in a positive way ( i.e "Today I will" rather than "I won't").

Ideas: You can write about something that excites you, about people that made a difference in your life or you can release the stress and frustration built up from work, routine and relationships. The main idea is to use journalling for releasing, organising and creating.

Task List: If anything, use your journal to write down all the things that need to get done. Once it is out of your mind, black on white, it will be easier to break them down into achievable tasks. This will decrease anxiety by clarifying your vision, making it all digestible into achievable tasks.

Feelings: Describe your feelings in this very moment. Then move on to describe the feeling attached to any of the tasks that feel overwhelming. This exercise will help you to identify the blockage that refrains you from taking action.

Free writing: At this stage you will probably unlock your inner creator, let it flow! If you are still struggling, just complete the steps listed above and you will start the day with purpose, a calm mind and a clear vision. This exercise also boosts your motivation to take action.

Expressive Writing: You can write about dreams, what keeps you awake at night, emotional experiences and thoughts. Studies show that this form of writing helps to overcome signs and symptoms of depression and anxiety.

Why write on a journal when we have phones and laptops?

I often get asked this question! Handwriting engages the brain in a different way than typing. Here are few of the benefits:

- Neurological health: it stimulates brain cells

- Cognitive function: it improves memory

- Learning skills: enhances reading comprehension

- Life Skill: Known as eye-hand coordination helps to transform your vision into action.

A little self-reflection note: Writing is an ancient skill, a form of art, is a tool to voice our experiences. I remember the story of my grandmother Rose. She was the eldest daughter and destined to care for the family. All her sisters were sent to study and they became teachers. Nonna was denied the chance to learn until she met my grandfather. They fell in love, he took her away from her predestined life and taught her how to write and read.

I still have her handkerchief with my name embroidered on it.

Let's cherish our writing skills and the values conveyed in it.

Why is there so much resistance to sit down and write?

Resistance means that there's work to do. It's hard to change, to implement a new habit no matter how good it is for us.

Most of us are reluctant on the idea of starting journalling.

There is a huge resistance fighting against the simple idea of writing down some scattered thoughts. This can be subconscious, emotional or simply because we are not adaptable to try something new out of our comfort area.

Change. We are all resistant to changes, our patterns adapt in a neurobiological level so it's not resistance that we are dealing with, it's our brain circuit. So please let's reinstall these wires by breaking down old patterns and let's implement new positive behavioural patterns.

Neuroplasticity is the brain's ability to adapt to changes in an individual's environment by forming new neural connections over time. We can all learn and adapt with a little action and consistency. Journalling can be a great start!

How to implement it in our busy lifestyle?

I wake up earlier as I love journalling in the morning with a candle and my cup of coffee whenever possible.

Alternatively I journal in the evening, in the park, in a coffee shop, anywhere with a fireplace or by the riverside. Beside all the benefit mentioned above, journalling absorbs my negative emotions and allows my sunnier version to be out when I am around people I love.

Busy bees, try to schedule some deserved "me-time" aside of your priorities and responsibility (also called self-love practice) set yourself a reminder on your calendar, treat yourself with a journal/notebook/diary that you like and start writing.

You will be rewarded by a calmer and sharper mind and a lighter heart.

This is the reward that will make you want it more and more as you go along.

Journalling it's a form of meditation; a healthier way to deal with our life, our relationships and our emotions. I also find it very useful to read my notes after a few months as I observe my thoughts and notice more information about myself that need acceptance, love and/or improvement.

I hope you can give it a go! Find your space, create your atmosphere and immerse yourself in writing your journal with a warm heart and an open mind.

Love journalling near a fireplace? Don't miss our next event: The Winter Journal

In memory of Rosa and Carlo Lovisetto