Journaling is the process of actively reflecting on your thoughts, emotions, and recent events, to seek truth, understanding, and wisdom.
Later you can review those thoughts and learn far more about that situation, your reaction to it, and the shifts in perspective you've achieved since that time.
BROJO's Journaling Process
Journaling involves four core elements;
Reflection- looking back on recent past events, and your thoughts and emotions regarding them.
Translation- turning those thoughts and emotions into language. This allows you to connect your rational and emotional minds in a way that enables them to understand each other.
Capture- recording those translated reflections permanently, in written, audio, or video form.
Review- later, reviewing your Journal to complete the learning process.
#1 - Reflection: The Role of Questions in Journaling
Ask yourself questions about the experience or thoughts you've just had. The key to make Journaling focused and efficient is to ask yourself the right questions. How do I feel? How can I do succeed better next time? What's missing from my life? How did I do at practicing my Value of Honesty today?
Journaling is not the same as keeping a diary.
In a diary, the guiding questions are about capturing memories, e.g. What happened today that was interesting?
In journaling, the questions are intended to be much more focused, deep, and directed towards areas you want to challenge and change.
Which of my behaviors could be improved in the future?
Where did I react rationally vs where did I react unhelpfully?
What's bothering me the most right now, and what can I do about it?
What could I do tomorrow to be more proud of myself?
How did other people treat me today? What boundaries need to be set? Who needs be to recognized for their helpful contribution to my life?
What am I not admitting to myself?
#2 - Translation: Turning Your Thoughts & Feelings into Language
#3 - Capture: Taking Your Reflections Outside of You, and Saving Them
Capture your journaling session, by writing it on paper, typing it into an app, or recording it as audio or video on your smartphone.
Capture does three essential things-
It brings your reflections outside of you, making them "real," more than just thoughts dancing around in your head. In this form, they are something that you can experience and relate to more objectively, which is essential to releasing them.
It allows you to understand them differently, since once they're outside of you, your mind relates to them differently.
It saves them for later Review.
#4 - Review: Revisiting Past Journals, to Learn More
Later, you can review your journal entries and you will get immense value from this. This is enormously valuable, and is usually when the major breakthroughs happen in your thinking.
Reviewing your Journals;
Gives you deep additional knowledge about that situation, and about yourself.
Lets you see how you've changed, and grown, in ways that you did not notice.
Experiment with 1 week reviews (e.g. listen to all of your audio journals on Sunday). 1 month reviews. Quarterly reviews, and Yearly reviews.