I used to think I’d never be able to journal. It’s been a few months straight now, almost every day. It’s now something I have to do.

Journaling is one of those habits that just wouldn’t work for me. Kind of like day planners, the habit of regularly journaling never stuck despite feeling like it ought to be something I should be doing. I think there was that “I’m too good for it,” as well as the lack of discipline and awareness to maintain it. The idea of slowing down to write out some thoughts I already had experienced seemed a waste of time. Still, I tried several times, maybe managing a week or two. 

Journaling felt like it should work for me: I love to write, think, gab, and play with ideas. Developing curricula for student ministries always dabbled with the introspective. As a former pastor, journaling was a common practice for development and spiritual guidance. It’s difficult to think of any great thinker I admire who didn’t journal. In recovery, much of the personal work is journaling essentially – writing down your answers to questions and prompts. 

Getting Journaling Stuck

Since being sober, between what I’ve read and been working on, journaling was something I kept taking swings at. As one thing after another came up to work on, having a morning routine was on the shortlist. 

I know myself well enough now to know that any grand idea of a glorified morning ritual wasn’t realistic. It started simple enough: just wake up a little earlier than I normally would, make coffee, and write. If I miss some days, just repeat the process. It worked. Flipping through my journal, you can tell it finally stuck in January.

During this time, Stigma Marketing was also working with Sierra on its Radical Acceptance Journal. Editing and designing the journal perfectly aligned with my journal intrigue. It gave me something, if this makes sense, to work journaling into. Sierra’s journal also captured so much value from what I had already personally experienced from my recovery journey in things like acceptance and gratitude. I could see the potential as someone who didn’t journal, as a pastor, and especially as someone in recovery. Plus, these kinds of things get me excited.

I got my first proof early this year. Sierra’s journal proof became a part of my morning journaling routine: wake up, bathroom, coffee, personal journaling, and then Radical Acceptance. Over time, in my journaling, I try to end by setting my intent and what I need to work on. I’m more than halfway through Radical Acceptance. In total, 3 months have passed of consistent journaling and there was a lot of journaling practice to get to that. I now have some thoughts:

1. Seeing My Thoughts on Paper

The act of translating thoughts into written words is a surprisingly mindful process. It forces me to choose language, consider structure, and look at the emotion in my handwriting. Seeing my thoughts laid bare is a powerful tool for self-discovery. Sometimes, rereading entries reveals inaccuracies or forgotten details. Journaling helps me be aware of what’s happening in my head by forcing it out on paper so I can see it objectively outside of my head.

2. Tracking My Journey

Regular journaling provides an invaluable record of events, progress, setbacks, and recurring themes. It keeps me grounded. When done intentionally, like with guided prompts, journaling forces introspection. It reminds me of the bigger picture, the ongoing story of my life, not just the immediate challenges. It helps me navigate the storms and see myself within them.

3. The Power of Gratitude

Robert A. Emmons’ book “Thanks!” cites numerous studies on the benefits of gratitude journaling. The consistent focus on what I have, rather than what I lack, is a powerful shift. Gratitude helps me see problems in perspective and reminds me that things aren’t always as dire as they seem. It doesn’t make me perpetually happy, but it grounds me.

4. Learning to Talk to Myself

Most of our thoughts are internal conversations, forming narratives about ourselves. We often get caught up in “what” we’re thinking about, neglecting the “how” and “why.” Journaling allows me to practice honesty, listen to my inner voice, and ask those crucial “how” and “why” questions. This self-awareness fuels growth and positive change even if it shakes me. Sometimes, rereading entries reveals inaccuracies or forgotten details. Journaling helps me adjust my thinking patterns and develop healthier self-talk, making me a better coach for myself.

Beyond the Journal: Everyday Applications

Listen, there are so many studies out there now on the benefits of journaling but humans have always known it. Humans have found long before the advent of modern science that journaling can help anyone have a more fulfilled and effective life. Great thinkers, writers, teachers, artists, and recovering addicts all have found the value in it. This isn’t news. It slowly bleeds into things and will align things. It won’t “fix” things but it will help you see the things that need fixing.

For those who journal already: Keep at it, even when it feels pointless. Lean into it. Thank you for inspiring me with your dedication to the practice.

For those who haven’t started: Journaling can be a gift. I genuinely enjoy it now, and look forward to it each day.