So many self-help programs suggest that you should keep a journal. Since journaling is very personal you may want to consider a few options.

Here are some ideas about the 'whats', the 'whys' and the hows':


  • depends on your priorities: initially it is probably a good idea to jot down anything that comes up
  • after a while some kind of structure might emerge (flexible enough to accomodate changes)
  • every practice is a challenge, so to create some kind of structure around it may be helpful


I Do Not Just Express Myself More Openly Than I Could To Any Person; I Create Myself.

Susann Sonntag

  • to express yourself (uncensored)
  • to see in front of you what is otherwise running (in) your mind
  • to clear heart & mind
  • to develop new ideas, concepts, strategies
  • to release old concepts (they use mental resources,too)


  • do it by hand for God's sake! writing with pen and paper does something good to you
  • journaling allows you to think, write freely and intimately
  • choose time/space
  • take it easy, find a comfortable way to do it, sitting may be best
  • add some fun: combine writing with doodling, maybe take color pens
  • listen inside, pay attention
  • even if you don't write, don't do anything else, accept occasional boredom
  • stay with your own ideas


  • daily! anything that is happening in your mind should be important enough because it uses energy and contributes significantly to how your life is going

What to look out for:

  • intuitive flashes
  • investigations (observing like a scientist)
  • recurring questions (initially dare to not answer them)
  • recurring problems ( stating them precisely, trust the self-organization of a conflict > resolution)
  • intentions
  • ideas
  • good questions

 . . just you and a pen . . .


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