Dear friend,
Welcome to the second tool in the Dropping Stress and Anxiety Levels toolkit series.
As a life-long lover of lists and shiny journals/pens/washi/stickers, journaling and lists remain two of my main go-to tools.
I think my love of journaling started in elementary school, when I got my first set of colored pens. Do you remember the Pentel R.S.V.P. set that came in bright blue, purple, and hot pink? Oh my goodness, I went through so many of those sets in elementary, middle, and high school. When I was in elementary school and middle school, I was also fascinated by the idea of keeping a diary, especially one with a lock, though I struggled to figure out what to write in it. I clearly remember at least four different diaries that ended up half-filled at most. In high school, I kept a composition notebook and colored gel pens handy for doodling, sharing notes with friends, and jotting down story ideas for my creative writing class. By the time I left college, I had a small stack of fancy journals I had splurged on with my allowance over the years, some partially filled and some as yet untouched. Have you also struggled with journal purchases and thoughts like “I can’t use it yet, my writing isn’t good enough?” or “I don’t have something worthwhile to add and I want to use it for something special”? My therapist reminds me frequently that journals are meant to be used.
Don’t even get me started on my sticker obsession that ramped up in 5th grade and led to me decorating my journal and school agendas. I also have a history of using post-its for list-making almost daily for many years, from groceries to weekend tasks to quotes I like around a problem I’ve been noodling on (such as self-worth, doing hard things, grief, and more). Is it any wonder that, when a friend mentioned bullet journaling in 2016, which can so easily combine my love for list-making and my on-again-off-again diary entries, I immediately grabbed my sticker collection and started one?
But how does that help with stress reduction, Katie? Thanks for asking! For me, whenever I journal, be it jotting down short lists, quick thoughts, spending time making a more in-depth entry, or decorating my planner, it is so easy for me to find “the flow” and to be present in the moment. Even when my thoughts are all over the place, when I’m sick, or when I’m so stressed I can’t see straight, I find at least brief respite when I take the time to put pen to paper. Furthermore, a recent study shows that our brains are more active when we handwrite things than when we type them. I’ve noticed this in practice, especially when bullet journaling, even when simply setting out my layout for the month or week. I feel more focused, more present, and more engaged when I’m doing things by hand.
That said, I still keep a daily journal on my phone with the Day One app (not sponsored, just the one I’ve used consistently for over 3.5 years), even if all I upload is the photos from the day a few short (and I do mean SHORT) notes on the highlights of the day. Of course, there are days where I write a ton, but when I’m scrambling for time or otherwise exhausted, the photos and a brief note are the way to go.
I journal by hand, too, though I usually limit the set-up and more in-depth entries to the weekends when I can devote more time, energy, and creativity to the practice. I like to do a mix of bullet journal lists and more detailed entries on how things are going, events from the week, and upcoming plans. My current journal is very much a planner, doodle-storage, and diary all at once. What I like most about keeping a bullet journal is that there are so many ways to make it work for me. A quick scroll through this community of bullet journalers, which I’ve been enjoying for years, quickly shows how unique and helpful the practice can be.
Plenty of reputable posts already extol the virtues of journaling (for example the University of Rochester Medical Center here and the NHI’s National Library of Medicine here), but I think the most important thing to remember is that the practice is what YOU make it. Write daily, a few times a week, a few times a month – it’s up to you. Personally, I find having specific journaling goals for specific timeframes makes the practice far more successful than my childhood diary-writing. Daily, I am to keep track of my goals for the day, keep a gratitude list, track my tarot readings, and note any “well that happened (good, bad, weird, etc.)” moments, which takes all of 2-10 minutes. Weekly, I like to check in on what worked, what didn’t, and what needs to change going forward; this is usually a list of notes from the “What worked” conversation I have with my sister Saturday or Sunday mornings. The conversation and note-taking from it usually lasts anywhere from 10 to 45 minutes depending what tangents we follow based on the insights shared. Monthly, I like to layout my calendar, take note of tasks with deadlines, birthdays, grief anniversaries, and fun events, so that I’ve got a quick at-a-glance schedule to review. On the last weekend of the month, I sit down for 30 to 90 minutes to sketch out my trackers, decide on the goals I want to track, and decorate my planner.
But what about when the stress and overwhelm is so high that journaling seems like a step too far, trying to organize my thoughts into something Future Katie can look back on an understand? These situations are the perfect time to make one of my most useful lists. I like to make a table of all my current stressors with three columns. In the first column, I write down each stressors. In the second, I write down whether or not the stressor is within my control – is there a way for me to reduce it? Yes or no or not at this time. In the final column, for ones I marked “yes”, I write down the steps I will take to make a difference in reducing or removing the stressor. For the ones marked “no”, I write down why they aren’t in my control. Finally, for the ones marked “not at this time”, I write down when they will be in my control and what I can do in the meantime. Just getting all this information on paper can help me stop or at least significantly limit the rumination train, because it gives me a visual to refer back to when I remind myself “I don’t have control over that” or “I have control and I need to do this as my next step.”
What about you? Have you tried keeping a hand-written journal? Do you enjoy making lists? How does writing help you as a tool, if you currently use it as part of your toolkit? If you don’t currently use it as part of your toolkit, did this post give you some options to try?
Thank you for being here and reading my loving rambles on journaling and lists. Geek with me in the comments on the best places for journal supplies (Jetpens, Kawaii Pen Shop, Coral and Ink, Etsy, others?).
Until next time, I wish you good rest, insightful self-reflection, and renewed interest in your own favorite tools.
Love,
Katie