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':

What?

• 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

Why?

• 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)

How?

• 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

When?

• 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 . . .