Write.

Week 7 and it’s time for some journaling …..

WAIT!!!

DON’T SAY YUCK NOT FOR ME!!!

THIS IS DIFFERENT, I PROMISE …..

Ok phew, you’re still here. This week we’re going to do what I call:

Ugly Journaling.

Official Definition

A concept made-up by your favourite Chiro when she got sick of all the beautiful journals she purchased and never used because she didn’t want to ‘wreck’ them and also worried about writing things that she wouldn’t want people to read on the off-chance she was struck by lightening or some other freak accident that left her in a coma only to wake up to all the people she was close to being upset because of what she wrote in a bad mood one day.

You know how you go to a bookstore and see countless beautiful journals that make you want to be a better person?

One who can do calligraphy and has beautiful pens in myriad colours and ….

Yeah, nope. This is not that.

When it comes to Ugly Journaling you’re going to get out some scrap paper, any old pen and write.

What are you going to write? Whatever comes into your mind.

Literally.

You can even start with ‘I have no idea what to write, this is stupid’ … but here’s the rule, you write for 10 minutes. No matter what is coming out.

Also here’s the other rule, when you’re done you destroy it.

This is not a memento for your kids. This is you getting what’s on your mind out of your head, clearing space for new stuff.

Think of this like a brain dump. You can do it in the morning to clear your head for the day or in the evening to clear your head for sleep (or both). Sometimes it might just look like a to-do list, and some days maybe nothing really good comes up but I promise you if you keep practicing Ugly Journaling (patent pending) you will have moments of discovery and a-ha’s.

How to Ugly Journal

Set a timer for 10 minutes.

Leave whatever’s been running around in your head on the page. 

You can say all the things you want to say but would NEVER want anyone to read. 

Don’t keep it. (shred it, burn it, make paper mache … does anyone still do that I wonder?)

This is called Ugly Journaling for a reason. 


Important note: if you are working with a therapist (as I feel we all should do) please ask if this in any way may be a bad idea for you. And if you get a feeling it might take you places you don’t want to go put a pin in it and come back to it another time. 

“Week 7 Create some space in your head with Ugly Journaling.”

Benefits of Journaling

Ok I can’t say that anyone has studied my made-up Ugly Journaling method, however, there are lots of proven benefits of journaling so let’s just say they apply:

(Note: just me in my own study of me, so unimpressive n of 1, but can confirm)

  • Reduces Stress and Anxiety

    Journaling is an incredible stress management tool, a good-for-you habit that lessens the impact of stressors on your health. In fact, a study showed that expressive writing (like journaling) for up to 20 minutes 3 - 5 times in a 4-month period (that’s really not a lot)was enough to lower blood pressure and improve liver functionality.

  • Improves Immune Function

    Believe it or not, expressive writing can strengthen your immune system and decrease your risk of illness. In one study, it literally strengthened immune response and lessened symptoms of asthma and rheumatoid arthritis, improving liver and lung function and helping the wounds and injuries heal faster.

  • Keeps Memory Sharp

    Journaling helps keep your brain tip-top, boosting memory and comprehension and increasing working memory capacity.

  • Boosts Mood

    An interesting social and behavioural result of journaling is this: it can improve your mood and give you a greater sense of overall emotional well-being and happiness.

  • Strengthens Emotional Function.

    It benefits overall emotional health and helps you become more in tune with your health by connecting with your inner needs and desires. You’re able to be mindful and remain present while keeping perspective.

  • Journaling helps you learn from your experiences

    When you journal and reflect on the day, you’re more likely to draw lessons from what you’ve gone through.

  • Boosts Creativity

    What’s more, journaling engages right brain activity, giving you access to your full brainpower and unlocking creative solutions and thoughts. A journal is a safe space for honesty that will free you from thinking about what you should be writing. It also frees you from endlessly comparing yourself to others. Journaling is also great for brainstorming, dreaming out loud and just letting your mind wander.

  • Helps you sleep better

    One study found that people who journal fall asleep significantly faster.

“Fill your paper with the breathings of your heart.”

~ William Wordsworth

“I can shake off everything as I write; my sorrows disappear, my courage is reborn.”

~ Anne Frank