You don’t need to be a writer to keep a journal.

Journalling has proven to be a powerful and effective tool in my personal development toolkit – offering an avenue for me to be curious about myself, and a way of gently figuring things out.

Sometimes, I put pen to paper with a clear intention over the subject matter. Other times, I let the words tumble out however they please.

I often suggest journalling to people who come to me for a hands-on Reiki session or an intuitive reading. The stillness cultivated through a Reiki session has a beautiful way of creating space for inner wisdom to reveal itself. Similarly, intuitive readings invite a connection with our higher selves and the inner knowing that lies within. Is there something that needs to be released, or perhaps invited in? Is there some aspect of the situation that is not being seen or acknowledged? Post-session journalling can be helpful for processing, perhaps even solidifying, insights, or anything that may be simmering below the surface. A means of being curious about ourselves.

Sometimes I wonder what prevents more of us from journalling. Is it simply unfamiliar? A fear of what putting pen to paper might reveal about ourselves? Or that we don’t know where to start?

In this Intuitive Insight I share my thoughts on journalling as a tool for personal development: how it helps me, and suggestions for how to start for anyone who hasn’t tried journalling for themselves.

How journalling helps

Understanding ourselves

Consider journalling as a quiet conversation with yourself, a gentle check-in. It’s a tool for unearthing thoughts and emotions that may have been simmering under the surface, but perhaps not fully seen, heard, or understood. The physical act of writing the words and seeing them on the paper helps acknowledge thoughts and feelings as real and valid. And more than this, it provides a means for processing whatever is going on at a far deeper level.

Creating mental space

How often do you make time to simply sit and think? When was the last time you daydreamed? Free of distraction, free of structure. No specific agenda. Modern life just isn’t conducive to free head space. Journalling provides this space. You don’t need a topic or a specific question. You can simply put pen to paper and let the words flow. In fact, for me personally, this sort of free-flow writing can be the most revealing. Let your head (and hand!) take you where it will. See what unfolds.

Connecting with intuitive wisdom

The truth is, whether we feel it or not, the answers to our deepest questions lie within us. Our intuitive wisdom is right there, inside, waiting to be uncovered. Sometimes, the challenge is accessing this innate wisdom. Journalling is a beautiful technique to do just this. A chance to check in with how you might be feeling about a situation, and then taking it further, considering why you feel this way. What purpose do these feelings serve? And what would you like to do about this? By going deeper, we move from being a passive observer to realising that we have, and always have had, agency over the way we think, react and move through life.

How to begin

It’s not difficult. It doesn’t need to be neat or clever or consistent. Simply find something to write on and something to write with.

I’m old-school – I like pen and paper. I use a dedicated notebook for my journalling, usually one that is beautiful to look at and to touch. The one I’m using currently has a cover which is handmade by a dear friend who is an artist. It’s precious and I love using it. It feels sacred. I also prefer to use a particular type of pen (a blue Frixion Ball erasable pen, if you’re wondering), which glides easily across the paper. But that’s just me! Any writing materials will do – nothing fancy required!

Next, find a quiet place and time, free from distraction. My favourite journalling time is early in the morning, ideally before the rest of the household members begin their day. I sit on the living room floor, at my coffee table, often with one, sometimes two dogs by my side, and I enjoy the peace of the pre-dawn morning as I put pen to paper. I usually prepare a cup of warm ceremonial cacao, as this helps me feel grounded and heart-centred (and tastes delicious too!). I love the ritual of this early-morning practice.

Then start writing. You might choose a topic, something which is troubling you or on your mind. Maybe the first words on the page are “Why does journalling feel difficult for me?”. Or perhaps you want to express gratitude, focussing on something positive in your life. And if nothing comes to mind, just write anything! I’ve even started my journalling with “I wonder why it’s so hard for me to think about something to write today?”. And then, before you know it, there’s every chance that the words will start to flow.

Allow a decent amount of time for your writing. I’m not talking about two or three minutes. Set a timer for 10 minutes, maybe even 20, to encourage you to persist even if nothing springs to mind initially. And if your mind goes blank, that’s ok. Write that down too! “Gosh, my mind is blank, it feels empty. Maybe this is what I need in this moment.”

I don’t put pressure on myself to journal every day, or every week, or even every month. I journal when it feels right. But I rarely place my journal out of sight altogether. Having it there, in the background, is a gentle reminder that it’s available to me when I feel it’s helpful. For me, journalling is less about discipline, and more about permission.

From time to time, I look back through my journals. And you know what? I’m often surprised by how well I articulated whatever was in my head in that moment. It’s like, “Wow, I was really in touch with my emotions and thoughts there!”. It’s interesting, also, to reflect on how that particular issue unfolded over time.

Of course, there is no one correct way to journal. At the end of the day, it’s whatever works for you.

What do you think? Is journalling something you’d like to explore? What’s keeping you up at night? What thoughts are tumbling around in your mind, taking up more space than you’d like? What answers keep eluding you? These provide the perfect journalling prompts. Or, simply journal for the sake of it. See what unfolds! You might be pleasantly surprised where your personal writing process takes you.

There’s no rush. No expectation. Just an open page, waiting when you are.