As I was watching the news with my parents, something caught my attention. The segment showed a group of American citizens suing tech companies because their apps are too addictive. Based on research by RTL, 60% of people our age say they feel addicted to social media. It’s becoming such a big problem that people have started comparing it to the tobacco industry.
A lot of people have tried to do something about their social media addiction. They delete apps, set time limits or deliberately take break from their phones. This really made me think how we live in a world with so many distractions. Our phones are always on and we are available 24/7. We spend most of our time staring at our screens. We have trouble focusing because we are so used to short form content. We tend to forget what we did just a few days ago. And the scariest part is how fast time seems to go by now because of all the distractions.
This made me think that maybe it is time to take back control. Even though there are infinite ways to try and do this, I wanted to focus on solution that has helped me a lot to become more present: journaling.
I started journaling last summer. Mid-July to be precise. Back then, all of my days felt the same, and I could barely remember what I did from one day to the next. I was spending a lot of time doing things and then ending up not remembering half of the things I had done. Then I saw a video of a girl talking about her journaling routine.
In the video, she explained how she set up her journal and how it helped her with her mental health. Journaling not only helped her remember the fun things and collecting physical memories like photos and train tickets, it also gave her this simple opportunity to sit down at the end of the day and reflect. As I was watching this video I realized that journaling is not just about writing; it is also about creating a space for yourself in a busy world full of distractions. Thus, I decided to give it a try.
My journaling did not start out perfectly. My entries were short and messy at first. But that was okay. Journaling is not about perfect writing. It is about taking the time time to think about yourself and your life. You are creating this space to dive deeper into your feelings, emotions. Just five minutes a day can make a huge difference (talking from experience).
Taking a moment at the start or end of the day to write down what happened, what you are thankful for or what you are looking forward to can be really helpful. As soon as you finish, you will start feeling better. Even if it is only getting things off your mind. Over time this can help you focus better, remember things clearly and understand yourself better. It is also extremely exciting to read back old entries because it reminds you of how much you have changed and how far you have come.
These fancy journals have of course gained popularity on social media. Take the Parisian Louise Carmen notebook, which is this 400 euro leather notebook that nearly every celebrity seems to have nowadays. Luckily, journaling does not have to be fancy expensive notebooks and luxurious pens… though it can be if you really want to. What truly matters is that you use a notebook that you like.
I personally like the Hobonichi 5-Year Techo Japanese Book[1]. It has a page for each day and is structured very easty. But what this notebook makes extra special is that you can look back and see what you wrote on the same day in previous years. Over time your journal becomes a record of your life and a way to look back and see how you have changed. It is also super interesting when you read about the things that were on your mind back then.
Some people might see journaling as useless, but it has real benefits: it help you feel less stressed and think more clearly. Some therapists even use journaling as a tool to help their patients process their emotions and thoughts. A few minutes of journaling a day can help you learn a lot about yourself. You start to notice things that you hadn’t noticed before, and in the long-term you will even start to recognize patterns.
It can also help fostering relationships with the people close to you, as it can help you remembering when someone did a nice thing for you. Writing these things down helps you remember them and think about them more.
Finally, journaling can also help you keep track of your goals and progress. The possibilities are infinite. Your journal does not have to be perfect. You can use bullet points, draw pictures or just write down your thoughts. Whatever feels right to you. If you get stuck you can use prompts like ‘what am I thankful for today?’ or ‘what did I learn today?’. The important thing is to keep it up and not get discouraged if you miss a day.
Some final tips:
- When you start journaling, just pick a time that works for you. You can do it in the morning or before bed.
- Keep it short. Five minutes a day is fine.
- Choose a notebook that you like and works for you.
- Remember to be kind to yourself. Journaling does not have to be perfect and it is okay if you miss a day, or two. Just remember to get back at it when you can.
So if you have been thinking about starting a journal just start. Pick up a notebook. Write something down. It does not have to be much. A sentence or two. Over time you will start to see the benefits of journaling. And you will be so glad that you started.