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“One advantage in keeping a diary is that you become aware with reassuring clarity of the changes which you constantly suffer and which in a general way are naturally believed, surmised, and admitted by you, but which you’ll unconsciously deny when it comes to the point of gaining hope or peace from such an admission. In the diary you find proof that in situations which today would seem unbearable, you lived, looked around and wrote down observations, that this right hand moved then as it does today, when we may be wiser because we are able to look back upon our former condition, and for that very reason have got to admit the courage of our earlier striving in which we persisted even in sheer ignorance.” Franz Kafka


How many times have you heard or read that journalling is a great self-development practice. Alot, I bet. But how many of you are actually a little confused as to ‘how’ to journal. Apparently alot of you – considering the comments and emails I get about it.

Today’s blog post is about that, exactly; ‘How to Journal’.

To me journalling is a window into my soul. A moment of inner connection – a mirror to reflect back my truest feelings, thoughts and all the dark (and glorious!) stuff in between. It’s a protected, sacred moment of solitude as I commune with my truth. I can’t sing the praises of putting pen to paper, pouring your heart out through blue-black ink onto scratchy paper. It has an oldy-world feel about it. It carries an air of nostalgia and history to it – not like tapping away on a keyboard does.

And let me just say that journalling has nothing to do with being a good writer! My pages are filled with scribble, poor grammar words crossed scratched out. It’s rough, raw and real.

I’m going to let this video do the talk. In it, I guide you through how I journal through a few different (and easy) techniques. If you are keen to get going, below is a mini-guide to help you dive into the powerful process of journalling. And I have a little mini-challenge for you: check it out below.

Journalling guide (print this out and keep it!)

1) Gratitude Journalling:

  • First, start by gratitude journaling. Reflect on the day that has been. Open up to the beauty in your life. Look at the big picture stuff and also zone in on the more micro elements that you are grateful.
  • Think about WHO / WHAT / WHERE you are grateful?

2) Follow the feelings:

  • Allow yourself to ponder on and softly, gently reflect on elements of your recent day.
  • Are there any experiences that stand out to you? Perhaps a more frustrating/negative experience or situation that has left you feeling a little off.
  • Or maybe there was something delightful and wonderful that unfolded.
  • Let these little nuggets of gold or otherwise present themselves. These are great launching pads to continue ‘processing’ and journalling.
  • Follow your gut and start to explore what has come up with a series of questions that will support you in peeling off a few layers and going into the depths of ‘it. (I find asking myself questions really forces me get real with i)


Why did that press my buttons?
Why did I feel so irritated?
What are the emotions that are gurgling away in my belly?
Is there a reflection here that I’m meant to see?
How do I feel about that person/experience?What am I not admitting?

3) Freestyle/Stream of Consciousness

  • Explore unknown territory, in an unstructured way. Pen to paper, no guidelines… just go!
  • You might simply feel called to write – to be creative, to open up and share what your heart wants to share.
  • Positively, negatively… whatever it is. No structure, no boundaries. Just freestyle it.
  • Try this in the morning, first thing, without completely ‘waking up’
  • Try writing down your dreams

 4) Focused Journalling

  •  Journal in a much more structured way.
  • If there is an issue/area of your life bashing around in your head you might need to actually need to ‘nut it out’ so you can create some space.
  • Choose your ‘focused topic’ and begin expressing how you feel about it and providing detail – tell the story
  • Invite in questions, once again to peel off a few more layers


What do I really want here?
What do I believe to be true, but maybe, really isn’t?
If someone else was looking in on my life what would they see, how would they describe it?
What are these feelings really about?
What’s not working?
What changes do I wish were in place now?
What am I holding back on?


++ MINI CHALLENGE: Ok, so if you are up for it, I’m setting the challenge to you: Journal everyday, for 7 days, for at least 5 minutes. ++

Share with me below in the comments:

  • What are your thoughts/feelings on journalling?
  • Do you already journal?
  • Are you keen to try it? Are you IN on the min 7 day journalling challenge?

Can’t wait to hear from you!

love + light,

Claire x

p.s there are plenty of opportunities for journalling and guided exercises within The Freedom Project ecourse. Find out more HERE.

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  1. Hi Claire, I saved your e-mail about journalling to come back to and I’m so glad I did. Thank you for the gems of wisdom you shared about journalling. I often have the intention to journal but hold myself back from it. I sit in front of a blank open page often wondering what I’m trying to get out – and honestly I think i have just discovered that I’m actually afraid of what the journalling process may reveal. So after watching your little video I have been inspired to commit to your 7 day journalling challenge. I will let you know how I go. Thank you for the inspiraion xxx Cristy

  2. Claire thank you so much for that amazing video. I do much of what you covered although I only just recently begain writing myself questions (SO much power in that!!). I also do my gratitude list at the end of the day, last thing at night as a way of reflecting on all my blessings before I go to sleep.

    Each time I journal it feels like a month of therapy haha but for me I am really (frustratingly) sporadic with it. So I accept your challenge – i’ve set a daily alarm – and I’ll be journalling every day for the next week!

    So much love and gratitude for you,

    Amie X

    • Hi Amie, thanks so much honey. So glad you are in on the challenge? I’m so keen to hear how it works out for you. And yep, QUESTIONS really get us to dig deep. xx

  3. I want to journal, but feel I will not be able to keep my journal private and away from prying, curious eyes, i.e. my husband :). What is your recommendation for this?

    • Hey Michelle

      I have struggled with this all my life. From overprotective parents who would go through my stuff … to an overly curious boyfriend (ex) meant I never felt like I had a safe place to write down my thoughts and feelings (and so I never did!).

      You could get a notebook that locks? Or a lockable box or safe to keep your journals in? Or you could do what I’ve down now… There are a number of journalling apps you could download onto your phone or tablet (I use max journal on my ipad) and they come with the option of password protection – YAY!

      From memory, when I was first looking into digital options, I’m sure I found an online website or service where you could journal and save it there – hidden and password protected..?! In that vein, you could always set up a free wordpress site (blog) and set it to private – that would achieve the same thing.

      I can’t encourage you enough to find an outlet that works for you – finally being able to get my feelings OUT and to express myself through journalling after a lifetime of keepng it inside.. I can’t even begin to express how valuable it has been and what a powerful and positive impact it has had on me.

  4. Thanks for the insight on what has worked for you Claire! I have definitely picked up a few tips and more of a structure to journaling from this video 😀 I totally agree with you on all counts though, journaling is a very personal thing and should be guided by your intuition. And it is hard to let that nasty bug out sometimes, even if just fearful that there is written evidence that somebody could read! But I think the people that matter will NOT invade your privacy, and would respect that everybody has human rights to feelings. Almost 100% of the time they have felt the same about you at some point or other. It really is such a release though and should be a ritual that is sacred and cherished by you. See it as an opportunity to nurture your health! Love light and gratitude to you soul sister! x

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