WHAT DO I WRITE ABOUT?

It can feel daunting if you’ve never journalled before. Here are some prompts to help you get started.

■ What are five things I'm grateful for today?

■ How am I feeling today?

■ What’s one challenge I'm facing right now?

■ How can I work through this challenge?

■ What is a negative thought pattern or belief I’ve been holding on to?

■ How can I challenge or replace this thought?

■ When do I feel the most like myself?

■ What is something I wish people knew about me?

■ What is a lesson I’ve learnt recently?

■ What do I need to accept?

HOW TO GET STARTED

See your journalling time as personal relaxation time. It’s an opportunity for you to destress and wind down. You should ideally write in a place that’s relaxing and soothing. If it helps, make a cup of tea as part of your ritual.

1 WRITE ON PAPER

Get a notebook that you use solely as a journal. Have fun with it and buy the kind of notebook you enjoy writing in. There are journalling apps, but using a notebook and a pen helps minimise the chance of distractions on your device. Plus, the act of writing adds another dimension to the practice.

2 BE CONSISTENT

It’s best to journal every day, if possible. Find a window of time in your day that suits you. Some people prefer to start their morning with journalling while others prefer ending their day with it. See what works for you. Whichever you choose, do it at the same time every day so it becomes a habit.

3 SET A TIME GOAL

When you’re getting started, it might help to set a timer for 10 to 20 minutes and to write until it goes off. Having a set time will make it feel less overwhelming. You can increase the time as you go along and eventually you won’t need the timer and may find yourself happily journalling for an hour.

4 DON’T SWEAT IT

Start by writing about whatever is on your mind. If you get stuck, don’t stress and write about whatever pops into your head. There is no user’s manual for journalling so do what feels right. Your journal is for your eyes only, unless you decide otherwise.

5 DON’T LIMIT YOURSELF

Be open to whatever feels right. If you want to make a list of things you’re grateful for one day and write a paragraph or draw the next day, do so. Use your journal in a way that makes sense to you. Some people like to write poems or songs, while others enjoy writing journal entries as letters to someone.