In this episode, we explore the ten key do’s and don’ts for building a fulfilling journaling practice, especially for beginners focused on mental health. Journaling is a versatile tool that can reduce stress, boost self-awareness, and foster personal growth. We discuss different types of journaling (bullet journaling, gratitude lists, expressive writing, etc.), shared research-backed benefits (like improved emotional regulation and even physical health​), and touch on deeper concepts like Maslow’s self-actualization and Jungian shadow work.

Whether you’re just starting out or refining your journaling routine, these do’s and don’ts will help you avoid common pitfalls (like perfectionism or negativity spirals) and get the most out of your journal. Remember: there’s truly no one-size-fits-all in journaling. The best practice is the one that feels right for you​. Make it personal, keep it honest, and most importantly – enjoy the process!

Practical Tools: If you’re looking for a starting point, consider using a simple guided journal or app:

1. Five Minute Journal (focuses on gratitude and daily reflections in a structured format).

2. Day One app (for digital journaling with reminders, tags, and encryption for privacy).

3. Notebook & Pen (any will do!). Some beginners like cheap notebooks to feel freer (no fear of “ruining” a fancy journal). As you grow comfortable, you might invest in journals you love.

4. Prompt Ideas: Stuck on what to write? Here are a few prompts mentioned or alluded to in the episode:

“What is going right in my life right now?” (Great for positivity and perspective).

“Describe a moment that made you feel happy recently. What feelings did it evoke?”

“What’s a challenge I’m facing, and what’s one small step toward overcoming it?”

“Write a letter you won’t send – to someone who hurt you or even to your past/future self.”

“What am I grateful for today?” (Gratitude journaling staple).

“I feel most myself when…”

For shadow work: “List traits in others that really irritate you. How might those reflect something in yourself?” or “Recall a time you felt ashamed – what would you say to that younger you now?”

Remember, prompts are optional – use them if they help get the words flowing.

Final Encouragement: Journaling is a practice, so go at your own pace. Start small – even 5 minutes or a few sentences – and build from there. Over time, you’ll likely find your journal becoming a trusted outlet and a map of your personal growth. As one mixed-media artist/blogger said, “Your journal doesn’t need to look pretty or follow a format… it only needs to serve you”​

Shadow Work Journal Link: https://a.co/d/9sJT5hB

Contact E-mail: [email protected]