Tell me about journaling

Journaling can mean several different practices, each serving a different purpose:

• Free-association “data dump”: Write whatever comes to mind for about 5–10 minutes to clear mental clutter. Keep it private so you’re less likely to edit yourself; there’s no need to make it polished. 1
• Structured journaling: Choose one topic for an entry, such as your current goals, aspirations, or what you hope to create. 2
• Reflective writing: Putting recurring thoughts into words—and then reading them—may help you view them with more distance and curiosity, rather than simply repeating the same internal story. 3
• Expressive writing about a difficult experience: The specific protocol discussed is to write about the same highly stressful or upsetting experience for 15–30 minutes on four occasions, either on consecutive days or spread across about a month. Write continuously, without worrying about spelling or grammar, and include what happened, how you felt, and the associations that come to mind. It can be emotionally intense, so leave time afterward to settle before returning to your day. 4 5 6

The best approach depends on what you want from journaling: clearing your head, reflecting on goals, or working through a difficult experience.