A journal is a way of recording and reflecting on your inner life. It is a way of expressing yourself freely, trying out outrageous ideas, tapping into inner wisdom, gaining clarity, recording your dreams, venting emotions, tracking your personal growth, and delighting in unexpected “Ahas”!

There’s no right or wrong way to keep a journal. The tools are a notebook and a pen. You can use a computer, and there is even software available to support you in your journaling, but writing by hand allows you to be more in touch with the right-brained, intuitive part of your nature.

The only rule about journaling is “Allow!” But here are some helpful guidelines:

Write every day if you can. The morning is a good time to write: your mind is fresh; your dreams are still alive. Write your dreams down whenever you can.

A journal is a place for recording a life, safekeeping memories, dwelling within and working through. Journal writing is a way to know and express ourselves. It’s a safe haven, a best friend and a trusted confidante. Within the pages of your journal you can try out ideas, explore your feelings, rant and rave, vent emotions and tell secrets.…

You don’t have to write every day, but the more frequently you write, the easier it will become and more productive you’ll be. If you can set aside twenty minutes or a half-hour every morning or evening, or during lunch break, and simply begin writing, you’ll be amazed at what you’ll discover.

You don’t need a lot of instruction to begin keeping a journal; there’s really no wrong way to do it. Here are some ways to begin:

❏ start with “Today I…” and write the first image or words that appear. Don’t worry about spelling, punctuation or grammar. In fact, don’t worry about anything, just write.

❏ start with “I feel…” or “I want…” or “I think…”

❏ describe what you see out your window, or the weather, or where you are:

While any kind of journal writing can be rewarding, certain types of journals can have very different benefits. Here are some you may want to explore.

A Story Book

Human beings are natural story-tellers, and keeping a story journal can be especially helpful if you’re depressed, struggling with a sudden crisis or unresolved tragedy, or living with a chronic ailment.

Stories have a beginning, middle and end. Write your experience much as you would tell a story. Some experts advise writing about the same episode several times; the retelling often gives new perspective.

You know more than you think you do. Inside of all of us is a unique wisdom that can inform our choices and enhance our experience of life. One potent way to access this wisdom is through journaling. Here are 10 ideas to help you mine for gold with a pen.

1. Free write. Write as fast as you can—whatever comes to your mind—without regard to spelling, punctuation, etc. This “brain dump” helps you clear your mind and prepare for the day.

2. Write about your childhood. Write specific memories and notice any trends that occur or insights you have about your present life.

3. Free associate. One word sparks another and so on. Watching where your mind takes you can help you get “underneath” issues you may be dealing with.

Top 10 lists give us tips on housework or investment practices, satire on current events or political issues, and ideas for consideration on personal growth.

With this Top 10, however, you are the writer. Use these Top 10 lists (and any others you may create) to remind yourself of what’s good and shining about you and your life. Use them to become more aware of what you know and what you can do to affect your world. Use them to reconnect with your dreams, to remember what you want deep inside. Enjoy!

1. Top 10 Things I Love About My Life.

2. Top 10 Ways I Positively Affect Those Around Me.

3. Top 10 Things That Are Uniquely “Me.”

4. Top 10 Things I’d Like to Do Before I Die.