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The Journal

The journal is one of the more useful instruments we have for long term self-review and development. It contains personal experiences and records what a person sees, feels and thinks. Something above and beyond ordinary communication takes place when you record the movement of your life. You learn to be more articulate about your beliefs and experiences. When you clarify them, you change your perceptions and expand your horizons. The feedback from the journal is cumulative and can be a primary source of your own autobiography. In your journal write a few goals for personal growth, for example, I want:

To be more aware of my body, feelings, thoughts, actions and their interactions;
To be more aware of my self-concept and to notice changes in how I project myself in different situations;
To increase feelings of self worth in both myself and others;
To expand my consciousness by focusing on dreams, imagery, myths and intuition;
To learn more about intimacy, trust and risk in relationships;
To help establish a sense of community in my family and in other life situations; and
To create a sense of purpose in my life and to develop some guidelines for moving toward that purpose.

Occasionally reread what you have written, so that you can check your progress or change directions.

Journals as Autobiography

"I can write my life's story because my great grandmother who was born in a covered wagon in 1853 didn't. My parents didn't write either. There's emptiness inside me they could have filled. I write to fill that emptiness both for myself and for my own grandchildren," said one journal writer.

No matter how insignificant it might appear on the surface, every life is worthy recording. The inner individual life is rich in fantasy, emotion, and dreams. Like a mirror, each life reflects a historical time and place. A century ago, some of our ancestors didn't read or write. But future generations will cherish our letters, historical documents, and written records. We write journals first for ourselves and then for the benefit of future generations.

Of the many ways to use journals, one of the most common is for self-study-to expand self-awareness-to define self-identity, build self-esteem, and find a sense of purpose. You can begin by exploring the present:

Here and now--who am I?
What is happening in my life?
What is important to me?
What do I want?
What do I have to do to get what I want?
What is in the way of my getting what I want?
How can I start doing it?

Setting Up Your Journal

Use a binder or loose leaf notebook so that you can add something you forgot or expand on something you left unfinished. Later, you may want to reorganize your entries.
Write using whatever methods or materials are most comfortable for you; pen, dark pencil, typewriter or computer word processor program.
Mark down the date of each entry for future reference, for continuity or for a developmental perspective.
Develop the ability to describe rather than to judge yourself or others.
Be aware of when you are analyzing or interpreting, justifying or rationalizing.
Use the personal point of view (I, me, mine). This is the story of your life. The first person point of view is most appropriate.
Write freely. Notice if you are censoring or distorting your real feelings or thoughts. Do not worry about finding just the "right" words. Spelling, punctuation and grammar are not the focus of journal writing.
Set aside what you have written. At a later date, when you reread what you have written, be aware of your feelings and thoughts. Your responses to your journal will often provide material for future entries.
Use scissors and scotch tape to cut, insert, add, or reorganize at a later date. You can use colored pens to mark important sections.
Use clear plastic inserts to store documents, clippings, or snapshots.