Chapter 1: Understanding Slow Journaling

The true value of journaling may not be what we typically assume. The benefits don’t stem from merely documenting our experiences and reminiscing about them later. Consider your photo library: you may snap countless pictures during a vacation, share a few online, and then hardly revisit those images. Journaling operates in a similar fashion.

So, if capturing memories isn’t the primary goal, what’s the real purpose? The essence lies in transferring thoughts from our minds to the page. This act of expressing thoughts through writing leads to heightened mental clarity, greater self-awareness, and emotional tranquility.

Let’s delve into these advantages and explore effective ways to initiate a journaling routine.

Journaling Enhances Cognitive Abilities

Writers don’t simply think and then write; they engage in writing as a means of clarifying their thoughts. This principle applies to all types of writing, including journaling.

Imagine your thoughts as a chaotic Powerball machine, where each thought is a bouncing ball. By writing down a thought, you’re effectively stopping a ball to examine it and understand its significance. This examination can:

• Organize and elucidate an idea.
• Clarify an emotion or feeling.
• Affirm a realization.

Building Meta-Awareness Through Journaling

A personal favorite journaling method of mine is what I refer to as Slow Journaling. Unlike the morning pages approach, which emphasizes rapid expression of thoughts, slow journaling encourages your mind to wander before you start writing. Here’s how it works:

1. Open a blank page in your journal.
2. Set a timer for 3 to 5 minutes and do absolutely nothing.
3. As your mind drifts, pay attention to your thoughts.
4. Begin jotting down the most captivating ideas and consider why you’re thinking about them.

I appreciate this slower approach because my initial thoughts often represent mundane mental noise. By allowing more time, deeper and more meaningful insights tend to emerge.

This technique provides dual benefits:

• You’ll observe how your thoughts fluctuate like a playlist on shuffle, illustrating the nature of human cognition.
• You’ll strengthen your meta-awareness, which helps you resist chasing every fleeting thought.

Journaling as a Self-Coaching Tool

Personal development can take three forms: professional, peer-to-peer, and self-guided. Consulting a professional coach may require significant effort and expense, yet it can be highly beneficial. Engaging in discussions with a trusted friend offers a supportive environment but may not allow for complete honesty.

In contrast, journaling provides a blank canvas for your unfiltered thoughts, allowing you to release emotions and ideas that don’t have to remain confined to your mind.

Digital vs. Paper Journaling

The choice between digital and paper isn’t an either/or situation; both have their advantages:

#### Benefits of Paper Journaling

• Zero distractions: A physical notebook allows you to focus solely on writing.
• Different cognitive processing: Writing by hand often leads to deeper thinking compared to typing.
• Slower writing process: This allows for better contemplation of your thoughts.
• A refreshing offline ritual: Using a physical notebook is aesthetically pleasing and provides a break from screens.

#### Benefits of Digital Journaling

• Portability: Your phone allows you to journal anytime, anywhere.
• Speed: Digital input can be quicker when time is of the essence.
• Searchability: Platforms like Notion make it easy to find past entries.
• Multimedia options: You can incorporate audio or images, capturing moments effortlessly.

Tips for Getting Started with Journaling

Journaling is simply another way to think, so don’t overcomplicate it. You don’t need an elaborate app or notebook. To make it feel less like a chore, consider Sahil Bloom’s straightforward 1-1-1 method, which takes just five minutes:

1. Write one sentence about a daily win.
2. Write one sentence about a source of tension or anxiety.
3. Write one sentence expressing gratitude.

I often use this method before bed, as it provides a fun recap of my day. To make journaling a nightly habit, I place my journal on top of my pillow. Each night, I must move it or open it to write, naturally encouraging me to journal frequently.

You might want to adopt a similar strategy!

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The first video, titled "WATCH THIS if journaling is 'too slow' - YouTube," explores how journaling can be an effective and efficient tool for reflection and clarity.

The second video, "30 days of Journaling made my life better. Here's why. - YouTube," shares personal experiences and insights on how consistent journaling can lead to significant improvements in life quality.