5 Rules on Writing a Journal for Flow & Authenticity

It takes practice and persistence to refine our way of doing things, but despite knowing this, we sometimes get disheartened along the process as we do the work.

It goes the same with writing a journal or a diary. Even though I’ve always loved to write, I learned early on that not everybody does. I remember when our English teacher in primary school asked us to keep a diary for the entire school year, many of my classmates were dismayed about it. They find transcribing their thoughts and days into words difficult and unenjoyable. And even to this day, some people still come to me for some journaling techniques and advice on how to write a journal or diary with flow and authenticity — where to start, what to say and not to say on paper, and how to become open and true to their feelings.

The first advice I always tell them and in my articles is, ‘The only rule in writing a personal journal or diary is, to write without rules.’ Even spelling or grammar cannot dictate whether you are doing it right or wrong. Writing a journal or a diary is a personal and private practice. While it is satisfying to the ego to write correct and beautiful sentences, it should not be the major concern. You want to write your thoughts, feelings, and experiences because it helps your well-being, and not to impress others nor yourself. However, putting this advice into practice could still be difficult to grasp, so I chunk it down into 5 specific tips to help you better.

5 RULES ON HOW TO WRITE A JOURNAL OR DIARY

1. Write with your heart, not with your mind

As I’ve mentioned, keeping a journal or diary is a personal and private practice. It is even sacred to some people like me. To be personal or sacred, and authentic and spontaneous, you must come from the heart. The heart is the gateway of the soul and anything that comes through it speaks of your truth.

Writing with your heart, not with your mind, means writing honestly and non-judgmental about what you think and feel, without asking your intellect whether it’s right or wrong. You should not restrict yourself in any way to connect with your soul and hear its sentiments.

Start with whatever is in your mind without hesitation or attempting to filter them. Whether you want to write something about your day or a stranger who unintentionally said something you need to hear, write them down. This allows you to become comfortable with having internal dialogues, which is one of the foundations of effective journaling.

2. Do not criticize your sentence or handwriting

Our handwriting is said to be a mirror of our personality, and the way we construct a sentence reflects our intellect. I used to believe this perspective growing up because I often received unsolicited feedback about my written works (both handwriting and sentence structure) when I was still attending school. As a result, I became conscious and critical with how I write in my journal or diary even if many would say that they love my handwriting.

The irony about us is that no matter how good we are, we still find ourselves flawed and not good enough. In writing a journal or diary, a lot of people criticize their handwriting even if it’s not as bad as they think it is. We judge the work of our hands not because they’re ugly but because we are used to being hard on ourselves, rather than self-accepting. A good handwriting is not essential to effective and transformative journaling. If you don’t like what you see in your journal, the best thing you can do is write about them as well. Don’t stop just because you’re annoyed or disgusted by it. Journaling is not about the physical output but the internal interventions and shifts that happen when you write.

The same goes for how you write a sentence in your journal. Remember that you are journaling not to become a better writer (but you will be as you keep on writing), but to serve yourself with the purpose you set for doing it. Journaling is about freeing yourself from the constraints that the world puts you in, not to add another reason to be insecure and self-critical.

3. Let yourself be open and vulnerable

As an introvert, I always found a safe haven and a friend in my journals and diaries. They are the only thing on earth where I can fully say what I want to say, and to really feel sensitive emotions that I hide from others. In my years of keeping a journal, I learned that writing on it is all about self-expression without reservation. It is an act of being true to yourself and to the little world you create inside a notebook.

When you allow yourself to be open and vulnerable, flow and authenticity will follow. You’ll get into this state if you remove any restricting and fearful thoughts that block you from opening up and embracing everything about your life. Write as if there is no other human being in this world. It’s just you, your mind, heart, and soul. Every time you start on a new entry, remind yourself that you can say anything and be vulnerable.

4. Write on the first five minutes without stopping

The most common challenge a lot of people encounter when writing in their journal or diary is how to begin and sustain the narratives inside their heads. This might be a surprise to learn about me, but I still sometimes find myself stuck on a blank page of my journal even after doing this for a long time.

Writing can be daunting, and it sometimes feels more of a chore than a therapeutic way of talking to ourselves. Whether you are new to journaling or have been doing it for years, starting a new entry can still be overwhelming. As a rule of thumb, reduce the task into smaller chunks or duration. When you are overwhelmed to begin writing, remind yourself that you don’t have to complete the entry the way you imagine it. You only have to show up for five minutes, and until then, it is up to you if you want to continue writing. But in those five minutes, write whatever comes to your mind without questioning whether you are doing it right or not.

In modern journaling techniques, there is a Five-Minutes Focus Journaling, which is a great help if you are new to the practice, or have a limited time in a day. Currently, I am doing this type of journaling and I learned that if I think I only have to write something for five minutes, the overwhelming feeling of how I will write everything I want to say subsides. It also lets you practice the ‘suspension of judgement’ by focusing on writing for that short duration, which helps establish flow and authenticity.

5. Do not read journal entries until after at least 3 months from writing

The seeds we planted need time to grow and bear fruit. I find this wisdom true for journaling or keeping a diary as well. The lessons we can learn from our past experiences are strongest when they have given enough time to ripen in our soul.

Some people do not find it necessary to read their journal entries, but I believe that we can get so much more from the practice if we do. Journaling is not only a form of self-expression but also an opportunity for self-discovery. A gap of three months from the day of writing is a good span to see how you changed and grew since then. It can remind you of your strength by looking back on the difficult times you thought you couldn’t get through, but did. You can learn new things about yourself you didn’t know you possess, and things you thought you couldn’t do, but you did.

In my journal entry about five months ago, I wrote about doubting myself if I can sustain blogging despite my role as a full-time mother to an infant and a child with special needs, and as a home-maker. If I had not written that in my journal, I wouldn’t realize I was capable of doing hard things as long as I set my mind and heart to it.

Let yourself breathe for a while and grow. Do not rush reading your entries because you’ll get more from it if you let yourself grow and mature first.

Taking action always brings us to somewhere better even if we don’t reach our ideal destination. Learning how to write a journal or a diary with these rules is not enough, you have to do it and apply them as often as you can.

Journaling is a beautiful and peaceful practice that helps us heal and grow. Sometimes, all we need is a few rules that can also sum up to one rule, which is — to write without rules.

\Note: I’ve been using journaling for my inner healing, growth, and transformation. Through Shifting Psyche I am building a community who believes in the power of journaling by providing support, guidance, and resources. If you want to be part of my Write To Heal Diary community, you can register through this link for free.

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