The Power of Journaling

Are you looking for a tool to jumpstart your creativity, enhance your mental focus, increase your productivity, and break through creative “blocks”? A tool that is simple, inexpensive, and quick? For scores of practitioners in a wide variety of fields, Journaling has proven to be one such tool.

The term Journaling, as it is commonly used, refers to an increasingly popular form of creative expression. Journaling can take the form of honing one’s descriptive skills by detailing experiences and observations, recording daily events for future reference (much like a diary), or fostering personal and professional development.

Practitioners seeking personal and professional development are journaling instructor Sue Meyn's primary clients. For the past decade, Meyn has added journal writing to a counseling practice that dates back to the early 80s. Through her business, Journal Magic, Meyn conducts workshops, couches journal writers (both in person and on the Web), writes extensively on the topic, and facilitates for the Wellness Community National.

"The journal is powerful because the user is powerful,” says Meyn, “The journal simply reflects back to us that which we have written. Each of us has his or her own power, inner resources and gifts, (our) individual ‘magic.’ The journal, through its creative and reflective process, helps individuals find their own magic."

Anatomy of a Journal

The physical journal doesn’t have to be fancy. A few sheets of paper in a simple binder will do. Some choose more decorative binders that have recently become available in many bookstores and specialty shops. When it comes to paper and artistic medium, personal preference comes into play as well. One can choose lined or plain paper, pen or pencil, paints or markers. As far as subject matter is concerned, one can play with words, pictures, drawings, doodles, cutouts, and collages—whatever suits your creative style. One of the best things about journaling is that there are no rules. There is great freedom and permission to play and process in whatever way is meaningful for the individual journaler. This affords a liberation of sorts as we tap into a creative wellspring which may have been stifled by the rigid rules of grammar, punctuation, and mainstream art. It is not about creating a novel, a perfect poem, a beautiful masterpiece or anything that anyone else will see or critique. It’s about giving yourself freedom to express, to gain perspective, and to focus in a non-threatening, easy way.

Getting Started

Want to give it a try? Below Meyn offers a series of three simple exercises. Though one can single out any one exercise, the three, taken in order, are designed to gradually lead the journaler deeper insider his or her own experience.

1. “5 Minute Sprint (developed by Kathleen Adams)
Take out a journal and gather any other writing or creative implements you want to have handy. At the top of your page write, “What’s going on for me right now? How do I feel?” Write/express for five minutes—doing your best not to edit or worry about grammar or appearance but simply about looking inside and getting it down on paper.

2. Alpha Poem
Write ten letters vertically down the side of your page. You can do the first ten letters of the alphabet or the ten letters following the first letter of your name or write any ten letter word that comes to you. Create a poem using the letters to create the first word in the line—no need to rhyme or use any serious poetic technique.

3. “Creative” Card
For the final exercise we’ll use a tool called “Journal Cards” that Meyn created. Each card has a word (such as “strength,” “forgiveness,” “success”) an inspiring photo, and four possible writing prompts. The journaler can choose a card at random or search through until one grabs their attention. The cards are designed to help inspire reflection and to offer a place to begin the journaling session. They can be helpful when you feel blocked, confused, or unsure where to start.

Still Drawing a Blank?

• Create something—a picture, collage, poem, song or story. Pay attention to the process.
• When you are being creative, how do you feel? What do you notice within your body?
• What does your creative voice want to tell you? Let it speak and then respond (dialogue).
• What, of all your creations, makes you feel proudest, happiest or most fulfilled today?

Additional resources that may assist you in launching or rekindling your journaling practice include Kathleen Adams’ Website where you can search for journaling instructors and groups in your area. Sue Meyn’s Website offers online classes that are particularly valuable for those living in remote locations or who don’t have the time or desire to participate in a “live” group. Meyn also offers one-on-one coaching sessions.

I encourage everyone to give journaling a try and let it help you tap into your creativity, increase your focus, and maximize your productivity!

© 2003 Katharine M. Sullivan, M.S.