The Transformative Power of Journaling: A Health and Wellness Coach's Guide to Morning Pages
In the fast-paced world that we live in finding moments of tranquility and self-reflection can be challenging. One powerful practice that significantly contributes to a healthy mind is journaling. Whether it was a secret diary as a child, a creative writing exploration in college, or a gratitude journal, many of us have had experience journaling. Those of us know that it feels good to catalog your thoughts and memories somewhere, but there are health benefits to journaling you may not be aware of.
Writing in a journal can help you tap into the left side of your brain where analytics and rationality come in. As it's engaged, your right brain gets to flow with creativity. Mental blocks begin to dissipate, and you get to better understand the person that you are and the world that you live in. Your journal can be a fancy, leather-bound notebook or a digital version such as Day One. Whatever you choose, make it your own and reap the benefits of journaling.
More clarity on the way you think and feel
Journaling helps you sort out your feelings, especially when you feel like they're gathering inside you. Only a few minutes of writing per day allows you to detangle everything and see more clearly. Sometimes, I find that it just takes talking to somebody about a situation for me to figure out what I really want. In the same way, jotting down “stream of consciousness” notes in practices such as morning pages, can clear mental clutter in decision-making. Starting off your day with journaling allows for a much more focused and productive day.
Get to know yourself
Through consistent journaling, individuals gain a deeper understanding of their emotions, behaviors, and triggers, which is pivotal for personal growth. Writing down your thoughts and feelings fosters self-reflection, allowing you to identify things that seemed muddled in the past, such as toxic people you need to be distanced from. With regular practice, you'll find a pattern of what makes you hum with confidence and ease.
It helps you let go of stress
Journaling provides a free and safe space to unload all of your thoughts and emotions. This is where you can unleash your anger and sorrow, reducing the burden of stress, and allowing you to finally move past it and heal. Stress management is essential in your health journey, and frequent journaling is one of the most successful tools for reducing stress in your daily life.
Work through problems
Keeping things tied up in your brain is exhausting. By putting it on paper, you can more easily see a solution to the problems you face. That goes for disagreements too. All jokes aside, some of my best decisions are made when I take the time to sit down with a notebook and pen to make a pros and cons list while paying attention to what ist coming up for me. Not all pros and cons can be weighed equally. We can ruminate day and night about arguments and misunderstandings in our minds, or we can jot them down in a couple of minutes and see a resolution in plain sight.
Grow and improve
Personal growth is something we hear a lot about when we are setting goals for the new year. When you start journaling, you can better accomplish the goals you set and bring your “best you” to fruition. Additionally, you can reflect on your more difficult days and look at the hurdles you've overcome, encouraging you to stay motivated. This form of self-accountability can significantly contribute to success in your health and wellness journey.
Morning Pages
The best time to incorporate journaling into your daily routine is in the morning through a practice called Morning Pages. The premise behind this practice is that you commit to rising early and writing in the peaceful time before the world around you starts pulsating.
The goal with morning pages is to write down everything that passes through your mind until you fill up three pages. Do not judge what you write, correct spelling, go back and add punctuation, or any of that. Simply let your thoughts flow freely and see what happens; it's liberating for your mental health. Here are five things you can do to incorporate morning pages into your daily routine:
Set the Tone: Make morning pages the first thing you do in the morning. Set aside a dedicated time to complete this daily ritual, starting with 10 minutes and giving yourself more time if needed.
Use a Dedicated Journal: Use one specific journal for morning pages to create a sense of continuity in building this habit and signal the brain daily that it’s time for introspection.
No Judgment Allowed: Morning pages are not about crafting beautifully written pieces, it’s about expressing thoughts without judgment. The messier, the better - perfection is not the goal here.
Consistency is Key: Like any habit, the benefits of morning pages compound over time. The key to unlocking the transformative power of this practice is by sticking with it, even on busy days.
Reflect and Adjust: It is important that you don’t just focus on writing, but take some time to reflect on your journal entries. Search for emerging patterns and insights gained. This reflective process can inform your wellness journey and guide adjustments in your approach.
Incorporating journaling into your daily routine, especially in the morning, can be a game-changer for your health journey. With less stress, more self-awareness, and clarity of mind to chase after your goals, journaling can certainly set you on the right track for a great new year. Take charge of your mental health through journaling to foster a more balanced and fulfilling life. Once you begin to see the benefits, treat yourself to a beautiful, new journal and get excited to fill it with your thoughts.
I hope you will enjoy exploring the benefits of journaling. If you need extra inspiration and would like to chat with me, here is a link to book your free call, and feel free to join the Vibrant Health Power Community Facebook Group here.
Additional Resources
To learn more about the scientific benefits of journaling on your physical health, mental health, relationships, and spiritual well-being, check out this article by the Intelligent Change referencing scholarly work on the subject here: https://www.intelligentchange.com/blogs/read/benefits-of-journaling
Last year, around this time, I published an article specifically on gratitude journaling and the way that it can transform your health. Practicing gratitude is a wonderful new practice to begin in the new year given its similar stress reduction and sleep quality benefits. Check out the blog here: https://www.virtualhealthcoaches.com/blog/how-a-gratitude-journal-can-transform-your-health