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Remember as teenagers, when we used to keep diaries?  We filled them with the events of the day…what we thought about….our dreams…. our secrets?

It was incredibly cathartic to write all of the ‘things’ onto the page.  It felt like someone was listening.  It felt like a safe space to just dump everything onto the paper.

Well, that’s it exactly.

Keeping a diary, is exactly the same as keeping a journal.  Except now we’re adults.  And at this point, it’s more about understanding ourselves and less about who likes who and who doesn’t.


What journaling is…

Journaling is about engaging in a brain dump.  Allowing ourselves to express all of those things that are happening.  All of the emotions and feelings that we’re experiencing around events, relationships and ourselves.

It’s about creating a safe space for developing an understanding of who we are….and perhaps why.

It’s about having the freedom to write.  Everything.

Journaling is:

  • A safe space
  • a place for reflection
  • a place to express negative emotions
  • a place for gratitude
  • a place for self-compassion
  • a place to organize thoughts
  • a place for freedom of expression


What journaling is not…

Journalling is not the place for critical analysis of what we feel, write or express.  This is not the space for judgment or criticism.  Any judgment defeats the purpose.

Journaling also doesn’t have to happen a certain way.  It doesn’t have to be organized or structured.  It doesn’t have to be a story..but it can be too.




When processing negative emotions or negativity around a situation or an uncomfortable feeling, when you are finished with your journaling end with 3 points of gratitude.  This will shift your mindset away from any residual negativity.



The process…

The process is simple:  Write.  Everything and anything.  Thoughts of the past, memories, difficult emotions, things that make you laugh, uncomfortable feelings, what you’re scared of, what you want….anything.

Allow yourself to be disorganized…especially if you’re processing difficult emotions.

Effective journaling can look like:

  • Fast writing
  • Scribbles
  • Block things out
  • Highlight
  • Point form
  • Bold letters
  • Stories
  • Letters
  • Letters that take up the entire page
  • Emojis
  • Circles and arrows to other things

…and so much more.

Then explore those thoughts.  Be inquisitive.  Be curious.  Without judgment or criticism.  Don’t make yourself wrong for what you write, feel or think.

It is through this exploration and introspection, that we can begin to understand.  We can begin healing.  We can grow.

The purpose is understanding.

The purpose is to process your feelings, to write without judgment and to understand MORE about who you are, because of it.


If you’d like to learn more about any of the concepts discussed in this article, or if you’d like to partner to create change in your life,  let’s have a conversation.

Katrina Murphy
Katrina Murphy

Katrina Murphy is a Professional Intuitive Mindset and Confidence Coach in Ontario, Canada, serving clients across Canada and internationally. Katrina helps professionals to change the relationship that they have with themselves so they can reconnect both in their relationships and at work. She’s been featured in various publications and is the creator of the Power-Passion-Purpose Framework.

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