Moxie Consultation Rae Hight, RN, MA, LMHC
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SAMPLE JOURNALING TECHNIQUES

Often times we believe journal writing must take a long time, so we don’t journal at all. The following three techniques can be done in less than 15 minutes and can provide great benefit to your emotional and physical health.

When you are able to write in longer blocks, grab your journal, sit back in a chair with a favorite beverage (coffee, tea, juice, pop) and quiet your mind. Take several slow, deep breaths. Feel the tension leave your body, encourage your mind to slow down, and think of your journal as a friend you can share anything with. If a journal topic comes to you, begin to write. If not, review your list of prompts.

If we think of ourselves from a holistic perspective (physical, intellectual, emotional, and spiritual), the world of journal writing can open even wider. Consider giving each aspect of yourself a “voice” during a journal write. You might be surprised to read the words that flow onto your page!
  • 10-minute Sprint: Using this quick and simple technique will help you see how much you can write in 10 minutes. Setting a kitchen or clock timer is the best way. When the timer goes off, stop—even if you’re in the middle of a sentence.
  • "Win" List: Some days feel like “winners” … everything went “right.” Other days feel like it would have been better to stay in bed. A fun way to remember the “wins” of the day is to write them down. Spend a few minutes writing about one (or more). Carry the image of that win/those wins with you throughout the day and when you go to bed at night.
  • Single or Double Image Collage: This is a modification of “collage” work that can be done very quickly. Take a few minutes and thumb through a magazine. When a picture or word “grabs” you, tear it out, glue it to a page in your journal and do a 5 minute sprint.

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