How We Can Use Journaling in 2022 to Be More Intentional

At the end of 2021 I listened to a therapy for black girls episode that discussed how we could journal to close out the year. In that episode Dr. Joy Harden Braford was joined by Olivia F. Scott and they discussed how to actually journal (for those of us that find it uncomfortable), how journaling can unlock areas in our lives that we’ve struggled with, and Olivia shared a journaling exercise to bring in the new year. This episode was especially important to me because for as long as I could remember I would journal. I had a journal, or diary rather, as a child where I would talk to myself or the Universe (God), as a friend, describing the things that made me happy, angry and sad. I would write in my journal to express the feelings that I felt too afraid to say, and feelings that I really couldn’t put into words. Since then, journaling has been an outlet for me to sort out any feelings that I may have. I literally use my journal to say all the things I’ve wanted to say, all the things people have told me it’s not polite to say and most importantly I rewrite all those awkward conversations where things completely went left. Journaling was and is how I find closure for a lot of endings that I’ve experienced.

As someone who is considered by society standards too emotional, journaling has helped me reel in those feelings. And although it doesn’t solve all my problems, it does allow me to manage the wrenches life seems to keep chucking my way. So, I wanted to share with you all how you could use journaling as a way to be intentional with the things you are seeking out of life, how to become more vulnerable with yourself and how to continuously check in with yourself.

I encourage you all to use journaling as a means to be the freest version of ourselves. Free mentally, free emotionally, and free socially. We can obtain such freedoms by making journaling a ritual. If you’re just beginning, commit to journaling once a week. Choose a day that you will make your journaling day. On that day light a candle, pour a glass of wine, and sit down to write. If you have a pretty busy schedule remember to set a timer or alarm to remind yourself that it’s time to stop what you’re doing and journal.

If you have trouble starting or just don’t know what to write try some of the following journal prompts.

• What is something your inner voice continues to tell you to do?

• Name 3 words that you would use to describe yourself and why?

• Who are you…and I mean that innermost self that you sometimes find hard to share with family or even close friends? Why is it hard to share that side of you?

• Name 5 people that bring you joy. Who are those 5 people to you? What do they mean to you?

• Connect a thought: is there a predominant thought that continues to come to you that you haven’t done anything about?

• Relationships: Is there someone in your life that you absolutely love? How can you further bring them in or fold them into your life?

If you’d like to use journaling to become more attuned with your mind, body and spirit try the following.

Connecting with your Mind, Body, & Soul

The Mind

Our lives are made better by being around the people that we love. Think about ways that you can improve relationships with your inner circle. How can you improve relationships with yourself?

The Soul

Talk about how you feel. Even when it’s hard to put those feelings into words. Try your hardest to write down what you’re feeling and how you’re feeling without judgment.

• You can write about something that happened. Did it make you happy, sad, or angry?

• If you feel bad about doing something to a person, write about that.

The Body

Participate in a body scan. Make note of the areas you are holding stress. Make note of how your body reacts to anxiety, to pressure. This is not the time to think about work but about the inner workings of your life outside of work.

• How is your body feeling?

• Ask yourself how do you feel about your body

• How much do you love your body? Again answer this without judgment!! Because honestly we all wish there were somethings about our bodies we would like to change, we are not here to focus on that or to be critical. Honor your body for what your body offers you and to the world. Look at this from the lens of how you feel about your body and what it allows you to do.

I have shared the writing exercise that Olivia shared in the episode below. I of course have tailored it for my life and the things I want to be more intentional about. Use it as a guide or simply as an example of how a journal prompt could be. There is no right or wrong way to journal. What is important is that you use it to be intentional, to hold yourself accountable and as a way to create a life that’s worth living.

We are creative beings that were created out of creation. So, if there is anything or something that you want to become or anything you want to become in this life take the steps to get there. It will take work. It will take doing something out of fear but move towards that life that you want.

Take what resonates with you. Leave the things that don’t. If you don’t start journaling now, maybe this will be useful sometime in the future. My hope is that it inspires you to think about you, and to pour more energy into what you want and the ways in which you’re going to get it.

Journal exercise to end 2021

First let’s clear our thoughts.

Inhale for 4 counting 1, 2, 3, 4.

Hold for 2.

Exhale for 4 counting 1, 2, 3, 4.

Honor 2021 because we made it through another year.

• Name an experience that truly brought you joy this year?

  • What is something that happened (take a moment to think about it)

  • Why did it bring you joy?

  • How did it make you feel inside?

• Name an experience that might have brought you sadness

• Something you had to confront

• A loss that you had to go through

Think about the joy & pain of 2021. Acknowledge that there is treasure that lies in both the joy and pain we experience.

Look at your life as it stands right now. Ask yourself if you are happy with the life you are leading. Reflect without judgment.

• Are you happy?

• On a scale of 1-10. And if it’s less than a 10, ask yourself are there any barriers that exist that’s keeping you from pursuing or creating the life that you really want.

Time to close exercise

Inhale what is for 4 counting 1, 2, 3, 4.

Hold for 2.

Exhale what can be for 4 counting 1, 2, 3, 4.

How to usher in 2022

• Ask ourselves what are we doing here on earth?

  • It’s broad but a lot of us get disconnected from our purpose.

• What are we doing with our time?

  • Take inventory of the relationships we have and the relationships we want to have.

  • Are there people that we want to invite into our lives?

• Is there something different that we want to be doing?

For example, I want to expand my circle by meeting more entrepreneurial women, wanting to connect with women who read (maybe joining a book club), and I want to spend more time connecting with my best friend.