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Journaling techniques


You can imagine your journal as your personal safe space. Journaling gives you the opportunity to bring your thoughts, feelings, anxieties and dreams on paper. You have the chance to think about what has happened throughout your day, have an imaginary dialogue with other people and/or with yourself or prepare to face a difficult situation.

Some people look and wait for the perfect notebook or pen to start writing a journal. But you can start today. With any pen and any block of paper you can create your journal. Some people even write their journal digitally. But we, from balecy, would recommend having this safe space offline, so that you are not interrupted while writing. ​


Journaling is a habit, a practice, an encounter with you in which you can connect with your thoughts and emotions. More than a record of actions „I went to this place today and that thing happened to me“, writing a journal is about creating a safe space to be with yourself.

Like all habits, journaling requires will, commitment and an initial structure to make it repeat itself over time. Will in the sense that you need to overcome your laziness, overcome the fear of what you will find if you write freely, and feed the desire to write.

Writing, like any other creative task, is an expressive resource that, besides being rewarding, can help you know yourself better and take better care of yourself. Among other reasons because, unlike thinking, which tends to turn in on itself and go back to the places it knows, writing always reveals new paths. But it needs to be nurtured with patience, calmness and great care. Making journaling a habit can increase your self-awareness and calm your mind.

Benefits of journaling

Journaling has different benefits for your life and health.

First, it can help you connect with your inner intuition. The practice of writing in the journal puts you progressively in touch with your emotional wisdom, with your essence, helping you see that it is not always important to find the answers, but to ask the right questions. Or realize that many times you know the answers, but don’t trust them or avoid seeing them.

Second, it allows you to have a wider perspective of your life, to see the whole, to get away and to fly over at a bird’s eye view. Only in this way will you be able to break out of your usual circles of thought and move in wider spirals.

Third, managing your thoughts and emotions. When you practice writing daily and in a structured way, the writing process itself becomes self-regulating, helping you to manage your emotions and thoughts. Little by little you will become aware of when you are entering loops or walking in circles, and you will be able to get out of them on your own. You will hear an inner voice saying, „There you go again,“ with kindness and compassion, just as you would with anyone else. And you will move into new, wider and more comfortable horizons, more your own.

Fourth, it can help you improve your communication skills. Journaling offers you a safe space in which to consider the different ways of dealing with a conflict situation, such as, preparing for an interview, communicating a difficult situation in the personal or work environment, anticipating feared situations, and connecting with your resources to deal with them.

And fifth, self-awareness. You’ll spend more time with yourself, get to know yourself better and this will help you take better care of yourself. It will help you be more aware of what is happening to you and why, broaden your perspective (again) and differentiate between what you can and want to change and what you don’t. It can also help you realize that you have been in difficult situations in the past and have come through them. That even in the hardest times, there are moments of light.

How to start journaling

Now that you have your journal, know what journaling is and the benefits it provides, it is your time to start! To help you in the process balecy recommends to clear some questions for yourself beforehand to ensure a smooth process. 

Where in your house? Are you going to take your journal with you? When is the best time of the day? How much time will you spend journaling? Do you need to decide on a maximum amount of time? Is privacy important to you? What will you do to protect it?

Answering these questions and including journaling in your schedule will help you create a habit of it. Find a time and place to write with peace of mind, even if it’s only 10 minutes a day. It can be right after getting up, while you’re having breakfast, during your lunch break or just before going to sleep. The important thing is that it is a period of time that you can associate with writing. It’s OK if you don’t write every day, but you need to know that you have that space. It has to be a time when, if possible, you can write without any interruption.

Write about whatever you want, there doesn’t have to be an order. More than just telling the facts, it’s about writing about what’s on your mind at that moment. You can start the notebook with the sensations of the day. You can also try to remember pleasant moments.
If at any time you don’t know what to write, start by putting your difficulties on paper. It is all about starting and trusting the process.
If you feel it can help you, you can set up an entry and exit ritual, for example, a short meditation before you start. It is enough to close your eyes, focus your attention on the breath and on the present moment. You can do the same at the end to reconnect with the present.
As it is your personal journal you can write about anything you want. Some of the topics that you could include: what you are grateful about, learnings, songs/books/movies, your achievements, questions you have, drawings,… Choose the questions that inspire you and help you connect with yourself, and answer them in the first person: I feel… I’m thinking… I’m thinking about… At this moment in my life… Right now… Welcome what comes without stopping, without judging. Let yourself go and just write.

Other phrases to start your journal every day:

  • I’d like to tell that…
  • Today I’d like to write about…
  • The best part of the day was…
  • I felt strange when…
  • I’d like to keep from today…
  • Today I learned…
  • I was moved…
  • One thing that made me laugh was…
  • I was struck by the sight of a person who…
  • One thing that made me worry…
  • I had this recurring feeling/thought of..
  • I feel very grateful for…

Journaling habit

Having it scheduled in your life and understanding the benefits it can provide you in the long run will help you having journaling as a habit in your life. Balecy offers a perfect platform to challenge yourself into new habits as journaling. We can help you getting used to it and getting rewarded by all the benefits it offers.

Your journal is your space of freedom. Do not judge yourself by the content, nor by the time you spend or do not spend on writing. Simply write and let the writing accompany you in your daily life, until it becomes an inevitable activity every day. When you write, don’t hide. You are the one who knows best how far you want to go and can go, but before you avoid it, allow yourself to go. Leave space to listen to the pain, the sadness, the anger, and also the gratefulness, happiness and joy. We at balecy believe in empowering sustainable happiness and journaling can bring you one step closer to living your version of a fulfilled life.

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