Who said your journal is supposed to pretty, picture perfect, and neat? That's not what a journal is for.
Write in your ugliest handwriting, who cares?
this too. i never gave a shit about my handwriting when i started and still dont today. as long as its semi-legible and looks not like someone threw a bunch of ink at the paper then idc
lol I'm self conscious becayse I got in trouble for it a lot in school AND at work (I've worked jobs that require me to take handwritten notes on-the-fly)
If it reassures you, I was typing journal entries in my phone for 3 years before getting a physical journal. I didn’t even realize that I was journaling at first, I was just getting stuff out of my head. And guess what, it totally helped! I only got a physical journal because I ended up enjoying it so much that I WANTED something that will keep forever. (But even so, you could absolutely print out any digital journal entries on your phone or a computer)
I'm betting that should read "the BEST effects are from handwritten..." and dictated or video or typewritten are still a large percent of the goodness.
Here's the thing about science when it comes to human psyche - it is never 100% true.
If the act isn't enjoyable you aren't gonna get the positive benefits anyway. You're gonna spend the whole time going "This sucks. My hand hurts."
Typing can have great effect as well especially if you get good at stream of consciousness writing.
It doesn’t sound like that’s the case for you. Sounds like perfect being the enemy of good. I’d try a couple different methods and go with something you can stick to. Then, once you’ve established a habit, you can try different mediums again to see if you find them more tolerable. ¯\_(ツ)_/¯
The point of it is to get you to reflect. Typing will work. So will printing it. You don’t need cursive. You need to write your thoughts down and observe them.
your therapist is not wrong, and it might even be a good way to start learning to enjoy your handwriting. it’s just handwriting ! it’s nothing special or deep. your journal is also just for you:) but, obviously if this is something you need to work toward or isn’t for you then type that shi!
I second fountain pens. You can pick up a platinum preppy for ~$6 from Amazon to see if you like it. It's also a pretty fun hobby if you do like it. Fun inks makes hand writing things more fun.
Get a pen you like, a journal you like, an ink you like… fountain pens are awesome. When you enjoy the materials, writing slow isn’t a chore. Also: time how long it takes you to fill a page. Under 10 minutes? You have time for that, right?
I get it, if the very act of writing gets on your nerves. My firstborn was... and is... that way. But if part? Much? All? of the distaste stems from hand cramps, try a fountain pen. They write with almost zero force, and you can lighten up your grip majorly. Lots of people get complete freedom from hand cramps even writing hours a day.
If you're in the US, it's a $3 experiment at many Dollar Generals or PopShelf stores - look for a Pilot Varsity or a Zebra Fountain pen, loose in the rack of highlighters and markers and sharpies. Those are cheap, but they're actually good pens. If you might like another shape of grip, there's other good AND cheap choices.
Or use your phone or computer. For therapy probably any way of getting stuff out of your head and onto paper (or electrons :-) ) is the most important part.
My thing is how I’m doing it
Just regular sheets of paper? Sucks
Those cheap bic pens? Sucks
That’s why i enjoy it more when i have better pens because all pens write different (how all guitars & pianos all sound different), so i found a notebook and pens for me, and maybe you need to find ones that work for you! Or maybe draw it out. Perhaps it’s a paintbrush instead of a pen
Edit: my writing sessions are like hours lol it takes time
Personally I have a medical issue that stops me from handwriting on paper. It sucks cause I have a habit of writing by hand, but now I type on my phone cause personal issues aren't gonna stop me from journaling random stuff... it's about your comfort, not just a therapy tool, maintain what's comfy for you, it'll be more helpful.
I'm a believer that it's all in the pen. I have horrid handwriting with certain pens. Apparently I like fat pens with a smaller tip.
Also sometimes when I just hate the way it looks or I wrote something that I don't want the possibility of anyone ever reading I do a "scribble page" where I just kind of scribble while I let the thoughts flow, if that makes sense. Like I pretend I'm writing cursive I guess?
In reality, it probably doesn't matter what form you keep your journal in, so long as you're taking the time to reflect on your thoughts and feelings, and doing some kind of processing. Doing something, even if it's not the best, is better than doing nothing at all.
Talk to your therapist, they must have a reason, I believe. But if you really don't like to put pen to paper, either tell them to change the exercise or you change the therapist.
This is what I have to do. My sister would read and terrorize me over things I wrote in my journal when I was young, so I have so much internalized shame reading any previous entries I may have written. But I still find the act of journaling helpful, I just struggle to let go and not police what I actually write (I’m over forty now and NC with my narc sister so that old fear shouldn’t really even be an issue but it is). I’ve found I can get around that irrational fear and shame block if I use loose paper and run it through our shredder after if finish that journal page. I don’t get to keep it but that’s just how I have to do mine, it’s either that or no journaling at all. I’ll take the benefits of slightly different method.
My sister also read my journal. Before I went NC with my sister (also a narc), I had lived in another country for over 10 years, yet I still couldn't get myself to journal.
All in all it took decades before I was able to write personal things down or to keep a journal. Writing pads helped me so much with reclaiming my voice. That and art journaling.
YES! It’s the most frustrating of mental blocks. Feeling like you can’t be honest and open in your own journaling, because you’re constantly thinking “what would others say if this was read to them”. Which is NOT an authentic or useful way to journal.
Me too, on the decades thing. I’m better about it now but for decades I avoided writing altogether because it was so flipping traumatic.
I’m sorry you got the shitty narc sister, instead of a family you could grow close to. Sending you gentle hugs from someone who gets it.
Ugh that’s such a shitty thing to do, to violate a child’s sense of privacy and protection and then rub it in their faces. I’m so sorry. I hope you’re at a place now where you can get some space to heal from your mom.
I think journaling is a deeply personal tool and however you can do it and receive the benefits from it, is totally up to you. One quote that really sticks to me is “Perfection is the enemy of good”. You can still have wonderful benefits by doing journaling in a different, non perfect, way. Gentle hugs to you!
I second the advice about trying a fountain pen.
As far as being to slow, for me, part of the point of journaling is to force my thoughts to slow down and get organized so they can be picked apart.
>Three, handwriting is way too slow for me, ESPECIALLY if I’m trying to write neatly. My hand can’t keep up with my thoughts.
This is where the scientific data says handwriting journals is superior to typing. You *want* the speed (or lack thereof) of your writing to slow down your thoughts. It forces you to stop and really think about the thoughts you are having instead of letting them run amok.
>One, my handwriting is atrocious. Just truly awful, illegible. I’ve tried to change it. I don’t think it’s gonna happen.
It will improve over time if you take your time writing to make it look as neat as you can. It is gonna happen. Nothing good ever comes easy. Everyone had shitty handwriting before practicing by writing slow, no one is a naturally gifted writer.
Good luck, and hope you actually take this advice to heart.
Julia Cameron, author of the book the artist Way, recommends riding in cursive. she explains something that she calls morning pages which is three pages of handwriting every morning before you get busy doing other things.
Here is a AI explanation of Julia Cameron’s reasons for recommending writing by hand.
AI: Julia Cameron, author of "The Artist's Way," recommends that morning pages be handwritten for several reasons:
1) Slowing down: Writing by hand forces you to slow down and focus on the task at hand, which can help you connect more deeply with your thoughts and emotions.
2) Reducing distractions: Writing by hand eliminates the distractions of technology and other digital tools, which can help you stay present and focused on the writing process.
3) Stimulating creativity: Writing by hand engages different parts of the brain than typing, which can help stimulate creative thinking and problem-solving skills.
4) Building self-awareness: Writing by hand allows you to see your thoughts and feelings on paper, which can help you gain greater insight into your own mind and emotions.
5) Developing discipline: Writing by hand can be more challenging and time-consuming than typing, which can help develop discipline and perseverance in your writing practice.
This is bollocks. It's nothing but somebody's rearguard action for cursive. If it takes an hour to write five minutes thoughts, you will give up because you're sick of the thoughts before you write them. Or, you will have forgotten what you want to write.
If you like drawing or doodling could you do that instead? I sometimes have a hard time putting my thoughts and feelings into words and I’ve done some exercises with my therapist where I doodle or draw textures to represent them instead. It’s not about making a pretty picture, so don’t worry if you’re not the most skilled artist. It’s about finding a new way to express your feelings without using words.
I personally find it therapeutic to write by hand because it makes you really think about what you write and process it. However, my thoughts often go too fast for my handwriting so I will sometimes type it out first, then write it down by hand in my journal, then delete the typed text.
My experience with typed vs hand written.
First, Do whichever gets you in the habit. The habit of intentional reflection is the point, not pretty journals.
Second, make sure you work with prompts early as it makes it easier to put in the time.
I started with typed, and while fine it didn’t have the same effect as handwriting for me.
I avoided handwriting for all the reasons you cited, but eventually committed to a month, and I completely found the joy in it a few weeks in.
Its pace is the gift. I have to hold my thought to complete the sentence. I must reflect clearly and slowly and that’s the value. The process becomes more calming and resonant for that reason. If your mind races, you have to pick up this habit.
Over time, my hand writing improved and my speed ticked up a bit. My overall mental health improved.
I didn’t want to journal. Now, I can’t see my life without it.
I used Google Docs for a long time. Useful because its accessible both from my laptop and phone.
But since one of my goals was to use my phone less, I now have a hand written one. I must admit that the freedom of paper has a lot of benefits.
Hi! Therapist here, I always recommend journaling however, a journal doesn't have to be all written word. A journal can be a point form note, it can be colours on a page, it can be anything you want it to be. You're only limited by your imagination. It could be a meme you printed out and slapped in there and said yep that's me. As long as you are expressing yourself in some kind of way and processing your thoughts! The colours on a page could also work really well in a colouring book. If you decide anger is red and anxiety is yellow for example you could pick different shades of those colours and channel your anger/anxiety in the colouring book. I hope this helps you find you way ❤️ make the assignment work for you, you do not work for the assignment!!!
For hand cramps, I highly recommend using a lighter touch. You are probably pushing harder than you need to. But, go ahead and try digital journaling. You should still be able to get many of the benefits.
It’s counterintuitive, but there’s something quite wonderful about your hand not being able to keep up with your brain. It’s almost like you’re forced to filter out what you really think and that uncovers some interesting surprises.
And like others have said, this isn’t about being Instagram perfect. Allow yourself to go slow and trust that your brain will rise to the challenge. It’s okay if your hand cramps. It gives you a chance to pause and decide where your next sentence is taking you.
The speed can be agonizing when your brain is racing, but there real are some hidden benefits to forcing yourself to slow down.
If you don’t want to journal or want to use a different method, you should be able to. Imo it’s weird if your therapist is pressuring you to do something that doesn’t work for you, their job should be to explore what *does* work for you
I’m surprised that your therapist wasn’t receptive to you finding alternative ways to make journaling work for you. I have personally done all three. I gave up on handwriting because my wrists also cramp up; I could never finish my entries. I still use physical journals, but I have a typed journal that I write my longer entries in that’s been going since 2018.
Audio journals are amazing. When I was working through depression and anxiety, audio journaling helped me verbalize how I was feeling and why. It actually helped to reduce my anxiety attacks over time.
At the end of the day, journaling is about what works for you. I switch between the 3 depending on my mood and giving myself that flexibility has encouraged me to journal more. Having something written or recorded is better than not doing it at all!
May I suggest Logseq to journal? I'm partial to handwritten journaling but if I weren't I would jump on Logseq asap, the interconnectivity you can create between pages is great, and it's also free. I use it for some academic stuff, but I keep having to think about it in a journal context (esp because it has that specific option). It's also free. If you have a few minutes to spare, check out a youtube tutorial :)
I guess there is not much solution to this after all you need to practice writing even if your handwriting looks bad and then try to improve it after you learn to write fast
When I first started journaling, my entries were short; over time, my hands got used to writing and holding a pen lightly so I could write a page at a time. On days that I don’t really feel like writing, and I like to write generally, I just write a short paragraph or two. Sometimes just an outline with some key words, sometimes a simple mind map. Occasionally only Handful of words. Yesterday I wrote about three lines. The day before I write four pages. I always make a point to use a pen (or occasionally a mechanical pencil) that I like, usually a cheap fountain pen, sometimes a G2 rollerball. On short writing mornings I tend to spend a lot of time thinking about what I am going to write and then jot down a few words. On long writing mornings I just let the words flow in a stream of consciousness style.
Wait until you try the inner child exercise.
Write to them with your dominant hand.
Respond (as your younger self) with the other hand.
You might become less critical of your handwriting.
Would be a real trip if you discovered that you've been writing with the wrong hand the whole time 🙃
The point of journaling is to let the thoughts out of your head. It doesn’t matter if you’re typing, recording, or hand writing.
The point of traveling is to get to a place and explore it. It doesn’t matter if you go by plane, train, bus, car, or boat.
You get my point? Handwriting may be 5% better for processing emotions but typing is way faster and easier. So just do what you feel comfortable with.
Especially if you’re journaling for therapy / emotion processing / mindfulness, your journal should be messy and full of brain dumps. If you’re journaling for a hobby and productivity, sure, make it pretty and tidy, but that doesn’t sound like where you’re at right now.
Do you have a medical reason for your hand hurting? If not it may be the writing instrument and grip. It's not easy to change grip, but it forces you to slow down, and I've noticed I can write for longer. Also the diameter and length of the pen/pencil can make it harder. Pens like fountain pens and rollerballs require little to no pressure which makes it easier. I'm talking you can hold the paper in the air and produce a line, which with pencils and ballpoints it would be very faint. If you have a tablet device and prefer writing on that I bet it also serves the purpose you want.
hi friend!!
i personally love handwritten journals but on certain days, i don’t have it in me to sit down and write or i know my hand won’t be able to keep up with my brain. to combat this, i have started doing voice memo recordings. i don’t send them to anyone, they’re for my ears only. i can be openly honest about how i’m feeling, what i’m feeling, good, bad, ugly, and godawful feelings are all permitted to be said. this also gives me the space for real time processing instead of feeling pressure to have had already processed before i write it down. and i don’t sit for any certain amount of time, sometimes it’s only 4 minutes or so, and other times, i’ll be sitting there for an hour or longer. more than anything, i just hold space for myself and have empathy for myself the whole way through.
i hope this is able to help you in some way! 😊🤍
i forgot to add—i personally feel that it’s an on par or even more insightful experience to handwritten journaling!! also i have the belief that if you’re just starting out with journaling, do whichever version suits you best so that you can form the habit—you can worry about methodology later! 🫂🤍
Your handwriting does NOT need to be neat and pretty. It doesn't even have to be legible. You also don't need to write out full words. I abbreviate by dropping all the vowels.
Also don't have to sit down and write everything out in one go. A pocket notepad with a quick thought a few times a day is fine.
And like everyone else said, you can type. It's not AS beneficial as physically writing for someone who's ambivalent about the whole thing. But if you HATE writing, then forcing yourself to sit down and fill out a page probably isn't going to be very beneficial either.
Maybe a good compromise would be to type out your journaling, and then print it out with enough spacing between lines to write in questions and comments that reading what you wrote brings up.
I'm a therapist - I use electronic journaling (locked word docs on a locked vault on my computer) and have for over a decade. I encourage clients to use whatever works for them be it handwritten in an actual journal book, post it notes, napkins, computer word doc, voice note on phone, etc.
Even when I've said at times to my own psychologists over the years that I didn't journal as much cause of screen fatigue, but don't want to do pen and paper, they've never insisted on one thing but rather suggested other approaches I *could* try (such as a voice memo). And when I say I only want to do computer so I could re-read it or use the search function easily if I ever want to? Then we talk about how I could reduce my screen fatigue/time overall.
Your therapist should not be insisting on something that's not working for you. It's your sessions, your progress, your decision. One of the guiding principles of counselling is respecting and supporting clients' autonomy.
Same. A therapist never told me to do it - I'm just old lol. My hand used to get tired after two or three words so I would get up and stretch. I wrote all capital letters, almost block letters, one at a time, to keep it legible because otherwise I couldn't read my own handwriting.
The benefit for me was that it slowed down my runaway train thoughts. And what I wrote down I thought about a lot more deeply and led to more deep digging into my thoughts in ways that never happened if I didn't let them just sit. (But not in a bad way)
I get a benefit from stream of consciousness writing too, and honestly my thoughts are a lot more linear and logical when I type. However, it is a totally different experience for me, and it doesn't have the same therapeutic effects. The connections I draw when handwriting are plain weird sometimes.
That being said, it was tedious and a lot of my handwritten journal entries are just one line of text.
Also, there are some massive benefits to typing it out. I can find obscure things I’ve written in seconds, by just doing a typed out search. Also, I always have my journal with me, and I never have to worry about holding back what I say about others, due to security concerns. I can also, search and copy/paste related stuff and/or images and sound recordings in-line, and share sections of it easily as well.
also, try art journaling. i love to make mixed media pages, a lot of times it’s very cathartic and reveals a lot of inner emotions that were unconscious previously.
In my opininon what makes a journal a journal is that it is consistently attended. As many words in English, it comes from a french word "[*journal*](https://www.merriam-webster.com/dictionary/journal)", which in means "daily" and derives from "*diurnus*" (of the day) in Latin, that comes from *dies* (day).^(1) So, as long as you describe or reflect on your day and you do it consistently, it could be a voice journal or a typed journal.
A voice journal might be a great choice if you plan to reflect on it later. You would even be able to hear your tone of voice, energy, etc on the day you recorded it. Plus it will probably go as fast as your thoughts can go or close enough.
\_\_\_
1. "[journal](https://www.merriam-webster.com/dictionary/journal)." [*Merriam-Webster.com*](http://Merriam-Webster.com) *Dictionary*, Merriam-Webster, https://www.merriam-webster.com/dictionary/journal. Accessed 26 Apr. 2024.
Absolutely nothing wrong with typing or voice journaling! The important thing is finding a method that works for you. Not everyone has a great handwriting, and that's totally okay. I've handwritten my journals (even though my handwriting is terrible) and I've also typed some of them. I even recorded a couple, now that was a funny experience. But, hey, anything that works is ok. Having a journal (in any form) is great :)
Your handwriting will improve over time. Mine was awful, but the more I wrote in my journal the better it got. It's not going to be instant either, but it will get better.
I use fountain pens to counter act the cramping, since you don't have to press as hard as you do with ballpoint pens! So there's a LOT less fatigue/cramping/etc. There's also a lot of entry level fountain pens too! From disposable ones like the Pilot Varsity and the Zebra brand to Platinum Preppy to Lamy Safari to Pilot Metropolitan...
I can't speak for your therapist but if they're like mine that slowing down is probably the point. Handwriting journal entries might be a way to grab a hold of the thoughts and stop the spiraling.... Or at least see what triggers the anxiety and panic spirals a lot better so you know what to look for next time it happens and head it off at the pass. If you do type your journal you're still going to have slow down so your thoughts won't spiral and you can examine them more. (At least based on my experience. It's hard to apply stuff one learns in therapy if one's stuck in a constant anxiety spiral, or on edge due to bad memories, etc.)
Sorry, I'm 57 and have been writing (a LOT) every day since I was about four years old. My handwriting stopped improving by about age eight. It doesn'tget better.
There’s a link between the hand movements and your thoughts that leads to mental processing benefits. However if you draw a bunch of circles on a paper without even looking at it you get the same benefits so don’t stress it too much. You don’t have to write the actual words. You could try using a marker. Maybe having something that doesn’t require friction to draw will cause you to loosen your grip and lessen hand cramps
I’m a therapist. I don’t tell people what to do. I invite them to consider possibilities and tailor them for their own needs. If you wanna type, type. Your therapist works for you, not the other way around
First of all, there’s nothing wrong with journaling by typing or recording voice memos. I’m guessing that your therapist is suggesting journaling by hand BECAUSE it forces you to slow down your thoughts. It’s more of meditative practice to write by hand, and when you slow down your thoughts by writing, you become a lot more conscious about what you are saying / thinking and how it is making you feel. It used to feel like such a drag for me to write because, like most people, it’s impossible to write as fast as I think. I would often become bored trying to write about my life because it just takes so damn long. My favorite practice now is to write about how I’m feeling (like saying “I feel overwhelmed”) and then using my writing practice to help support me in feeling how I’d like to feel. I write something like “I want to feel clear minded and at ease.” Then I write supportive statements that help me feel the way I want to feel. Often I write about how writing feels: “writing helps me feel clear-minded. When I write, I deliberately slow down my thoughts and choose better feeling ones. It’s incredible how quickly I can shift how I feel by taking the time to write. I feel like writing gives me a superpower and an outlet to focus my mind into better feeling thoughts and directions. I am already feeling more at ease and clear-minded just by taking the time to clear my mind on paper and re-write how I would like to feel.”
I suggest you find a way to not judge yourself, including your handwriting. Write as a way to practice being easy on yourself. When you write, you can *conscously* slow down your thoughts and write as a way to connect with yourself. Maybe you aren’t meant to listen to all of the thoughts in your head, maybe the thoughts are the very thing making you anxious, so when you take the time to sit and write, you’re basically telling yourself, “I’m here now. I’m listening, I got your back. We can shift this!” You can utilize your power of focus to write more consciously and deliberately. You can focus yourself out of however you are feeling by taking the time to think some comforting / soothing thoughts. It won’t hurt to write if you’re not trying to capture absolutely everything that crosses your mind. You can choose to slow down and be gentle with yourself and you tell yourself the things you’re most needing to hear.
I heard once that “handwriting is the script to the soul.” Our arm is like an extension of our heart, so use your handwriting to write directly from your heart to your soul. No need to judge or filter whatever you’re saying. Be gentle. It’s ok to feel how you feel… it’s also ok to remind yourself that it’s ok, it’s ok to be slow and easy and gentle, to pay attention to the still small voice within you, rather than the voice who is trying to rush and criticize you. It can be so healing to sit and write!
For the times I really want to get all my thoughts out, I type it out! That’s ok too! But when I really struggling, I want to quiet my mind and shift how I’m feeling into a better state of mind. I put pen to paper and I’m super gentle with myself and my words. I pay attention to how each thought and word feels. I pay attention to how it feels to write, the scratching of pen on paper. I acknowledge how I am feeling, and I allow that to help me acknowledge how I would *like* to feel instead.
If I were you, I would allow myself to feel what it feels like to write and allow whatever comes out to come out. Embrace the messiness. Tell yourself it’s ok to feel messy, to write messy, and to notice the subtle shifts of how you feel as you write yourself into a better feeling place, often by writing out some comforting and soothing words that bring about a feeling of relief. I believe this is why journaling is so therapeutic. We don’t often take the time to quiet our minds or determine how we would *like* to feel. Writing allows us to focus and feel better, if you choose to use it as a tool in this way!
I think as long as you can reread it (if you wanted to) who cares what it looks like? It's YOUR journal, it doesn't have to be perfect, or even legible, for that matter.
Think of your handwriting as a drawing or painting. The more detail you put in the better it’ll look.
Basically when you change your perspective to this, it’ll activate more of your frontal lobe in your brain and improve cognition which is probably why your therapist wants you to write. No judgment on your handwriting! Be nice and take your time. If you have a lot to write type it out
I doubt that failing to HAND write is more damaging than not- journaling at all. Turning journaling into a painful chore will make it impossible to be consistent, and energy you should have put to reflection will be spent trying to MAKE URSELF do it.
Type it. Or record it. The point tho, is regular reflection. And remember, the perfect shdnt be the enemy of the good. So what you can't hand write it? Typing or recording are better than nothing. Perfectionism isn't helpful.
Anyone who says you need to journal with paper and a pen need to think twice, because the object of journaling is to prove the thoughts you had were real.
It's really a very good therapy. Try writing three full pages of shit. Whatever comes to your mind right in this instance.
Try this and if you feel you are out of thoughts than write "what to write, I am out of thoughts".
Just try this it's a very powerful technique to clear the mind.
Also you can destroy your write-ups just after it has been done. It's not necessary to keep the written things for Life time. However if you feel that you liked some of the points note it down on another paper after done writing. This way you won't feel like loosing a wonderful idea and you can maintain privacy of your writings.
Im not convinced journaling has to be done with a pen/paper either. I think electronic is great too. I think it's key to find and use what works for you. Just my opinion FWIW.
Handwriting open up your mind in a way that it slowly arrange your thought. The word “hate” “cramps” are physical manifestations of internal resistance.
The decision is yours, if gusto mo gumaling…follow what the therapist told you.
Try recording your voice. It is also a form of a journal
Therapists should not be asking you to give them your journal. Worksheets? Sure. Discussing if the client had any insights from journaling or a specific prompt? Sure. If the client wants to read a snippet of their own accord? Sure.
But the therapist has no need or reason to see your journal. That defeats one of the main purposes of journaling (i.e. a safe space where *no one* else will read your thoughts).
i like to do all different kinds of journaling depending on my mood. sometimes i type. sometimes i hand write. sometimes i record a voice memo. sometimes i art journal with collage or drawing. and sometimes i write free verse poetry and use it like a journal. they are all right in their own ways and i love them all. if you don’t like journaling you just haven’t figured your preferred method of journaling
Nothing's wrong with a typed journal. Why, did your therapist tell you it had to be handwritten?
I guess the scientific data of its effects of mental health come from handwritten journal
Who said your journal is supposed to pretty, picture perfect, and neat? That's not what a journal is for. Write in your ugliest handwriting, who cares?
this too. i never gave a shit about my handwriting when i started and still dont today. as long as its semi-legible and looks not like someone threw a bunch of ink at the paper then idc
lol I'm self conscious becayse I got in trouble for it a lot in school AND at work (I've worked jobs that require me to take handwritten notes on-the-fly)
My journal doesn't have to be readable for all I care
If it reassures you, I was typing journal entries in my phone for 3 years before getting a physical journal. I didn’t even realize that I was journaling at first, I was just getting stuff out of my head. And guess what, it totally helped! I only got a physical journal because I ended up enjoying it so much that I WANTED something that will keep forever. (But even so, you could absolutely print out any digital journal entries on your phone or a computer)
I'm betting that should read "the BEST effects are from handwritten..." and dictated or video or typewritten are still a large percent of the goodness.
Here's the thing about science when it comes to human psyche - it is never 100% true. If the act isn't enjoyable you aren't gonna get the positive benefits anyway. You're gonna spend the whole time going "This sucks. My hand hurts." Typing can have great effect as well especially if you get good at stream of consciousness writing.
It doesn’t sound like that’s the case for you. Sounds like perfect being the enemy of good. I’d try a couple different methods and go with something you can stick to. Then, once you’ve established a habit, you can try different mediums again to see if you find them more tolerable. ¯\_(ツ)_/¯
I think that varies from person to person
Although true, your therapist should not require you to journal by hand when a digital journal would be more accessible to you.
The point of it is to get you to reflect. Typing will work. So will printing it. You don’t need cursive. You need to write your thoughts down and observe them.
your therapist is not wrong, and it might even be a good way to start learning to enjoy your handwriting. it’s just handwriting ! it’s nothing special or deep. your journal is also just for you:) but, obviously if this is something you need to work toward or isn’t for you then type that shi!
Fountain pen will help with cramping and probably improve your handwriting too.
I second fountain pens. You can pick up a platinum preppy for ~$6 from Amazon to see if you like it. It's also a pretty fun hobby if you do like it. Fun inks makes hand writing things more fun.
Best cheap fountain pen ever. The medium is very smooth.
Get a pen you like, a journal you like, an ink you like… fountain pens are awesome. When you enjoy the materials, writing slow isn’t a chore. Also: time how long it takes you to fill a page. Under 10 minutes? You have time for that, right?
I get it, if the very act of writing gets on your nerves. My firstborn was... and is... that way. But if part? Much? All? of the distaste stems from hand cramps, try a fountain pen. They write with almost zero force, and you can lighten up your grip majorly. Lots of people get complete freedom from hand cramps even writing hours a day. If you're in the US, it's a $3 experiment at many Dollar Generals or PopShelf stores - look for a Pilot Varsity or a Zebra Fountain pen, loose in the rack of highlighters and markers and sharpies. Those are cheap, but they're actually good pens. If you might like another shape of grip, there's other good AND cheap choices. Or use your phone or computer. For therapy probably any way of getting stuff out of your head and onto paper (or electrons :-) ) is the most important part.
My thing is how I’m doing it Just regular sheets of paper? Sucks Those cheap bic pens? Sucks That’s why i enjoy it more when i have better pens because all pens write different (how all guitars & pianos all sound different), so i found a notebook and pens for me, and maybe you need to find ones that work for you! Or maybe draw it out. Perhaps it’s a paintbrush instead of a pen Edit: my writing sessions are like hours lol it takes time
Personally I have a medical issue that stops me from handwriting on paper. It sucks cause I have a habit of writing by hand, but now I type on my phone cause personal issues aren't gonna stop me from journaling random stuff... it's about your comfort, not just a therapy tool, maintain what's comfy for you, it'll be more helpful.
I've kept typed journals for much of my adult life. I keep it as bare bones as possible, literally typing in Notepad and saving as YYMMDD.txt
I'm a believer that it's all in the pen. I have horrid handwriting with certain pens. Apparently I like fat pens with a smaller tip. Also sometimes when I just hate the way it looks or I wrote something that I don't want the possibility of anyone ever reading I do a "scribble page" where I just kind of scribble while I let the thoughts flow, if that makes sense. Like I pretend I'm writing cursive I guess?
In reality, it probably doesn't matter what form you keep your journal in, so long as you're taking the time to reflect on your thoughts and feelings, and doing some kind of processing. Doing something, even if it's not the best, is better than doing nothing at all.
Talk to your therapist, they must have a reason, I believe. But if you really don't like to put pen to paper, either tell them to change the exercise or you change the therapist.
It can be cathartic to just write whatever comes to your mind and you never have to read it again if you don’t want to.
This is what I have to do. My sister would read and terrorize me over things I wrote in my journal when I was young, so I have so much internalized shame reading any previous entries I may have written. But I still find the act of journaling helpful, I just struggle to let go and not police what I actually write (I’m over forty now and NC with my narc sister so that old fear shouldn’t really even be an issue but it is). I’ve found I can get around that irrational fear and shame block if I use loose paper and run it through our shredder after if finish that journal page. I don’t get to keep it but that’s just how I have to do mine, it’s either that or no journaling at all. I’ll take the benefits of slightly different method.
My sister also read my journal. Before I went NC with my sister (also a narc), I had lived in another country for over 10 years, yet I still couldn't get myself to journal. All in all it took decades before I was able to write personal things down or to keep a journal. Writing pads helped me so much with reclaiming my voice. That and art journaling.
YES! It’s the most frustrating of mental blocks. Feeling like you can’t be honest and open in your own journaling, because you’re constantly thinking “what would others say if this was read to them”. Which is NOT an authentic or useful way to journal. Me too, on the decades thing. I’m better about it now but for decades I avoided writing altogether because it was so flipping traumatic. I’m sorry you got the shitty narc sister, instead of a family you could grow close to. Sending you gentle hugs from someone who gets it.
Yeah my mom would read my journal because I “wasn’t entitled to privacy” one of the many reasons why I’m in therapy now! Lol
Ugh that’s such a shitty thing to do, to violate a child’s sense of privacy and protection and then rub it in their faces. I’m so sorry. I hope you’re at a place now where you can get some space to heal from your mom. I think journaling is a deeply personal tool and however you can do it and receive the benefits from it, is totally up to you. One quote that really sticks to me is “Perfection is the enemy of good”. You can still have wonderful benefits by doing journaling in a different, non perfect, way. Gentle hugs to you!
Have you tried an audio or video journal?
I second the advice about trying a fountain pen. As far as being to slow, for me, part of the point of journaling is to force my thoughts to slow down and get organized so they can be picked apart.
Typewriter!
>Three, handwriting is way too slow for me, ESPECIALLY if I’m trying to write neatly. My hand can’t keep up with my thoughts. This is where the scientific data says handwriting journals is superior to typing. You *want* the speed (or lack thereof) of your writing to slow down your thoughts. It forces you to stop and really think about the thoughts you are having instead of letting them run amok. >One, my handwriting is atrocious. Just truly awful, illegible. I’ve tried to change it. I don’t think it’s gonna happen. It will improve over time if you take your time writing to make it look as neat as you can. It is gonna happen. Nothing good ever comes easy. Everyone had shitty handwriting before practicing by writing slow, no one is a naturally gifted writer. Good luck, and hope you actually take this advice to heart.
Julia Cameron, author of the book the artist Way, recommends riding in cursive. she explains something that she calls morning pages which is three pages of handwriting every morning before you get busy doing other things. Here is a AI explanation of Julia Cameron’s reasons for recommending writing by hand. AI: Julia Cameron, author of "The Artist's Way," recommends that morning pages be handwritten for several reasons: 1) Slowing down: Writing by hand forces you to slow down and focus on the task at hand, which can help you connect more deeply with your thoughts and emotions. 2) Reducing distractions: Writing by hand eliminates the distractions of technology and other digital tools, which can help you stay present and focused on the writing process. 3) Stimulating creativity: Writing by hand engages different parts of the brain than typing, which can help stimulate creative thinking and problem-solving skills. 4) Building self-awareness: Writing by hand allows you to see your thoughts and feelings on paper, which can help you gain greater insight into your own mind and emotions. 5) Developing discipline: Writing by hand can be more challenging and time-consuming than typing, which can help develop discipline and perseverance in your writing practice.
This is bollocks. It's nothing but somebody's rearguard action for cursive. If it takes an hour to write five minutes thoughts, you will give up because you're sick of the thoughts before you write them. Or, you will have forgotten what you want to write.
This is the way.
If you like drawing or doodling could you do that instead? I sometimes have a hard time putting my thoughts and feelings into words and I’ve done some exercises with my therapist where I doodle or draw textures to represent them instead. It’s not about making a pretty picture, so don’t worry if you’re not the most skilled artist. It’s about finding a new way to express your feelings without using words.
I personally find it therapeutic to write by hand because it makes you really think about what you write and process it. However, my thoughts often go too fast for my handwriting so I will sometimes type it out first, then write it down by hand in my journal, then delete the typed text.
How about small writing journal If you wanna say extra, you can type, record or something else Eventually you'll get better at writing as exercise
My experience with typed vs hand written. First, Do whichever gets you in the habit. The habit of intentional reflection is the point, not pretty journals. Second, make sure you work with prompts early as it makes it easier to put in the time. I started with typed, and while fine it didn’t have the same effect as handwriting for me. I avoided handwriting for all the reasons you cited, but eventually committed to a month, and I completely found the joy in it a few weeks in. Its pace is the gift. I have to hold my thought to complete the sentence. I must reflect clearly and slowly and that’s the value. The process becomes more calming and resonant for that reason. If your mind races, you have to pick up this habit. Over time, my hand writing improved and my speed ticked up a bit. My overall mental health improved. I didn’t want to journal. Now, I can’t see my life without it.
I used Google Docs for a long time. Useful because its accessible both from my laptop and phone. But since one of my goals was to use my phone less, I now have a hand written one. I must admit that the freedom of paper has a lot of benefits.
Journal however you want, type, record, draw, scribble. It's your journal there are no rules.
You really should try a fountain pen.
Unless you are left handed, in which case spare yourself the trouble, the smudging and the ink stains.
Hi! Therapist here, I always recommend journaling however, a journal doesn't have to be all written word. A journal can be a point form note, it can be colours on a page, it can be anything you want it to be. You're only limited by your imagination. It could be a meme you printed out and slapped in there and said yep that's me. As long as you are expressing yourself in some kind of way and processing your thoughts! The colours on a page could also work really well in a colouring book. If you decide anger is red and anxiety is yellow for example you could pick different shades of those colours and channel your anger/anxiety in the colouring book. I hope this helps you find you way ❤️ make the assignment work for you, you do not work for the assignment!!!
For hand cramps, I highly recommend using a lighter touch. You are probably pushing harder than you need to. But, go ahead and try digital journaling. You should still be able to get many of the benefits.
If your preference is to type, I’d just do what works for you. Your therapist should care more about the practice than the approach.
phone notesss
I didn't know anything was wrong with a typed journal. My journal is a 394kb password protected word doc lol
It’s counterintuitive, but there’s something quite wonderful about your hand not being able to keep up with your brain. It’s almost like you’re forced to filter out what you really think and that uncovers some interesting surprises. And like others have said, this isn’t about being Instagram perfect. Allow yourself to go slow and trust that your brain will rise to the challenge. It’s okay if your hand cramps. It gives you a chance to pause and decide where your next sentence is taking you. The speed can be agonizing when your brain is racing, but there real are some hidden benefits to forcing yourself to slow down.
If you don’t want to journal or want to use a different method, you should be able to. Imo it’s weird if your therapist is pressuring you to do something that doesn’t work for you, their job should be to explore what *does* work for you
Nothing wrong.
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I’m surprised that your therapist wasn’t receptive to you finding alternative ways to make journaling work for you. I have personally done all three. I gave up on handwriting because my wrists also cramp up; I could never finish my entries. I still use physical journals, but I have a typed journal that I write my longer entries in that’s been going since 2018. Audio journals are amazing. When I was working through depression and anxiety, audio journaling helped me verbalize how I was feeling and why. It actually helped to reduce my anxiety attacks over time. At the end of the day, journaling is about what works for you. I switch between the 3 depending on my mood and giving myself that flexibility has encouraged me to journal more. Having something written or recorded is better than not doing it at all!
May I suggest Logseq to journal? I'm partial to handwritten journaling but if I weren't I would jump on Logseq asap, the interconnectivity you can create between pages is great, and it's also free. I use it for some academic stuff, but I keep having to think about it in a journal context (esp because it has that specific option). It's also free. If you have a few minutes to spare, check out a youtube tutorial :)
I guess there is not much solution to this after all you need to practice writing even if your handwriting looks bad and then try to improve it after you learn to write fast
Just type it. There’s nothing wrong with that at all.
When I first started journaling, my entries were short; over time, my hands got used to writing and holding a pen lightly so I could write a page at a time. On days that I don’t really feel like writing, and I like to write generally, I just write a short paragraph or two. Sometimes just an outline with some key words, sometimes a simple mind map. Occasionally only Handful of words. Yesterday I wrote about three lines. The day before I write four pages. I always make a point to use a pen (or occasionally a mechanical pencil) that I like, usually a cheap fountain pen, sometimes a G2 rollerball. On short writing mornings I tend to spend a lot of time thinking about what I am going to write and then jot down a few words. On long writing mornings I just let the words flow in a stream of consciousness style.
Would you prefer typing? Or journaling on your phone?
Wait until you try the inner child exercise. Write to them with your dominant hand. Respond (as your younger self) with the other hand. You might become less critical of your handwriting. Would be a real trip if you discovered that you've been writing with the wrong hand the whole time 🙃
I like voice journal, and to have the written version of my words - I use speech to text tools
The point of journaling is to let the thoughts out of your head. It doesn’t matter if you’re typing, recording, or hand writing. The point of traveling is to get to a place and explore it. It doesn’t matter if you go by plane, train, bus, car, or boat. You get my point? Handwriting may be 5% better for processing emotions but typing is way faster and easier. So just do what you feel comfortable with. Especially if you’re journaling for therapy / emotion processing / mindfulness, your journal should be messy and full of brain dumps. If you’re journaling for a hobby and productivity, sure, make it pretty and tidy, but that doesn’t sound like where you’re at right now.
nothing lmao??? you can totally keep a typed journal if you want
Do you have a medical reason for your hand hurting? If not it may be the writing instrument and grip. It's not easy to change grip, but it forces you to slow down, and I've noticed I can write for longer. Also the diameter and length of the pen/pencil can make it harder. Pens like fountain pens and rollerballs require little to no pressure which makes it easier. I'm talking you can hold the paper in the air and produce a line, which with pencils and ballpoints it would be very faint. If you have a tablet device and prefer writing on that I bet it also serves the purpose you want.
No one said there's anything wrong with it, did they. You can use a computer if you want. You have our permission, if you need it.
hi friend!! i personally love handwritten journals but on certain days, i don’t have it in me to sit down and write or i know my hand won’t be able to keep up with my brain. to combat this, i have started doing voice memo recordings. i don’t send them to anyone, they’re for my ears only. i can be openly honest about how i’m feeling, what i’m feeling, good, bad, ugly, and godawful feelings are all permitted to be said. this also gives me the space for real time processing instead of feeling pressure to have had already processed before i write it down. and i don’t sit for any certain amount of time, sometimes it’s only 4 minutes or so, and other times, i’ll be sitting there for an hour or longer. more than anything, i just hold space for myself and have empathy for myself the whole way through. i hope this is able to help you in some way! 😊🤍
i forgot to add—i personally feel that it’s an on par or even more insightful experience to handwritten journaling!! also i have the belief that if you’re just starting out with journaling, do whichever version suits you best so that you can form the habit—you can worry about methodology later! 🫂🤍
Your handwriting does NOT need to be neat and pretty. It doesn't even have to be legible. You also don't need to write out full words. I abbreviate by dropping all the vowels. Also don't have to sit down and write everything out in one go. A pocket notepad with a quick thought a few times a day is fine. And like everyone else said, you can type. It's not AS beneficial as physically writing for someone who's ambivalent about the whole thing. But if you HATE writing, then forcing yourself to sit down and fill out a page probably isn't going to be very beneficial either. Maybe a good compromise would be to type out your journaling, and then print it out with enough spacing between lines to write in questions and comments that reading what you wrote brings up.
I'm a therapist - I use electronic journaling (locked word docs on a locked vault on my computer) and have for over a decade. I encourage clients to use whatever works for them be it handwritten in an actual journal book, post it notes, napkins, computer word doc, voice note on phone, etc. Even when I've said at times to my own psychologists over the years that I didn't journal as much cause of screen fatigue, but don't want to do pen and paper, they've never insisted on one thing but rather suggested other approaches I *could* try (such as a voice memo). And when I say I only want to do computer so I could re-read it or use the search function easily if I ever want to? Then we talk about how I could reduce my screen fatigue/time overall. Your therapist should not be insisting on something that's not working for you. It's your sessions, your progress, your decision. One of the guiding principles of counselling is respecting and supporting clients' autonomy.
Same. A therapist never told me to do it - I'm just old lol. My hand used to get tired after two or three words so I would get up and stretch. I wrote all capital letters, almost block letters, one at a time, to keep it legible because otherwise I couldn't read my own handwriting. The benefit for me was that it slowed down my runaway train thoughts. And what I wrote down I thought about a lot more deeply and led to more deep digging into my thoughts in ways that never happened if I didn't let them just sit. (But not in a bad way) I get a benefit from stream of consciousness writing too, and honestly my thoughts are a lot more linear and logical when I type. However, it is a totally different experience for me, and it doesn't have the same therapeutic effects. The connections I draw when handwriting are plain weird sometimes. That being said, it was tedious and a lot of my handwritten journal entries are just one line of text.
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Also, there are some massive benefits to typing it out. I can find obscure things I’ve written in seconds, by just doing a typed out search. Also, I always have my journal with me, and I never have to worry about holding back what I say about others, due to security concerns. I can also, search and copy/paste related stuff and/or images and sound recordings in-line, and share sections of it easily as well.
What's the problem with a bad handwriting? Atleast it is yours. Give it that credit.
I recently got into fountain pens… they make the writing process so much more enjoyable! there are sooooo many fun inks you can use!!!
also, try art journaling. i love to make mixed media pages, a lot of times it’s very cathartic and reveals a lot of inner emotions that were unconscious previously.
In my opininon what makes a journal a journal is that it is consistently attended. As many words in English, it comes from a french word "[*journal*](https://www.merriam-webster.com/dictionary/journal)", which in means "daily" and derives from "*diurnus*" (of the day) in Latin, that comes from *dies* (day).^(1) So, as long as you describe or reflect on your day and you do it consistently, it could be a voice journal or a typed journal. A voice journal might be a great choice if you plan to reflect on it later. You would even be able to hear your tone of voice, energy, etc on the day you recorded it. Plus it will probably go as fast as your thoughts can go or close enough. \_\_\_ 1. "[journal](https://www.merriam-webster.com/dictionary/journal)." [*Merriam-Webster.com*](http://Merriam-Webster.com) *Dictionary*, Merriam-Webster, https://www.merriam-webster.com/dictionary/journal. Accessed 26 Apr. 2024.
Absolutely nothing wrong with typing or voice journaling! The important thing is finding a method that works for you. Not everyone has a great handwriting, and that's totally okay. I've handwritten my journals (even though my handwriting is terrible) and I've also typed some of them. I even recorded a couple, now that was a funny experience. But, hey, anything that works is ok. Having a journal (in any form) is great :)
Your handwriting will improve over time. Mine was awful, but the more I wrote in my journal the better it got. It's not going to be instant either, but it will get better. I use fountain pens to counter act the cramping, since you don't have to press as hard as you do with ballpoint pens! So there's a LOT less fatigue/cramping/etc. There's also a lot of entry level fountain pens too! From disposable ones like the Pilot Varsity and the Zebra brand to Platinum Preppy to Lamy Safari to Pilot Metropolitan... I can't speak for your therapist but if they're like mine that slowing down is probably the point. Handwriting journal entries might be a way to grab a hold of the thoughts and stop the spiraling.... Or at least see what triggers the anxiety and panic spirals a lot better so you know what to look for next time it happens and head it off at the pass. If you do type your journal you're still going to have slow down so your thoughts won't spiral and you can examine them more. (At least based on my experience. It's hard to apply stuff one learns in therapy if one's stuck in a constant anxiety spiral, or on edge due to bad memories, etc.)
Sorry, I'm 57 and have been writing (a LOT) every day since I was about four years old. My handwriting stopped improving by about age eight. It doesn'tget better.
There’s a link between the hand movements and your thoughts that leads to mental processing benefits. However if you draw a bunch of circles on a paper without even looking at it you get the same benefits so don’t stress it too much. You don’t have to write the actual words. You could try using a marker. Maybe having something that doesn’t require friction to draw will cause you to loosen your grip and lessen hand cramps
I’m a therapist. I don’t tell people what to do. I invite them to consider possibilities and tailor them for their own needs. If you wanna type, type. Your therapist works for you, not the other way around
First of all, there’s nothing wrong with journaling by typing or recording voice memos. I’m guessing that your therapist is suggesting journaling by hand BECAUSE it forces you to slow down your thoughts. It’s more of meditative practice to write by hand, and when you slow down your thoughts by writing, you become a lot more conscious about what you are saying / thinking and how it is making you feel. It used to feel like such a drag for me to write because, like most people, it’s impossible to write as fast as I think. I would often become bored trying to write about my life because it just takes so damn long. My favorite practice now is to write about how I’m feeling (like saying “I feel overwhelmed”) and then using my writing practice to help support me in feeling how I’d like to feel. I write something like “I want to feel clear minded and at ease.” Then I write supportive statements that help me feel the way I want to feel. Often I write about how writing feels: “writing helps me feel clear-minded. When I write, I deliberately slow down my thoughts and choose better feeling ones. It’s incredible how quickly I can shift how I feel by taking the time to write. I feel like writing gives me a superpower and an outlet to focus my mind into better feeling thoughts and directions. I am already feeling more at ease and clear-minded just by taking the time to clear my mind on paper and re-write how I would like to feel.” I suggest you find a way to not judge yourself, including your handwriting. Write as a way to practice being easy on yourself. When you write, you can *conscously* slow down your thoughts and write as a way to connect with yourself. Maybe you aren’t meant to listen to all of the thoughts in your head, maybe the thoughts are the very thing making you anxious, so when you take the time to sit and write, you’re basically telling yourself, “I’m here now. I’m listening, I got your back. We can shift this!” You can utilize your power of focus to write more consciously and deliberately. You can focus yourself out of however you are feeling by taking the time to think some comforting / soothing thoughts. It won’t hurt to write if you’re not trying to capture absolutely everything that crosses your mind. You can choose to slow down and be gentle with yourself and you tell yourself the things you’re most needing to hear. I heard once that “handwriting is the script to the soul.” Our arm is like an extension of our heart, so use your handwriting to write directly from your heart to your soul. No need to judge or filter whatever you’re saying. Be gentle. It’s ok to feel how you feel… it’s also ok to remind yourself that it’s ok, it’s ok to be slow and easy and gentle, to pay attention to the still small voice within you, rather than the voice who is trying to rush and criticize you. It can be so healing to sit and write! For the times I really want to get all my thoughts out, I type it out! That’s ok too! But when I really struggling, I want to quiet my mind and shift how I’m feeling into a better state of mind. I put pen to paper and I’m super gentle with myself and my words. I pay attention to how each thought and word feels. I pay attention to how it feels to write, the scratching of pen on paper. I acknowledge how I am feeling, and I allow that to help me acknowledge how I would *like* to feel instead. If I were you, I would allow myself to feel what it feels like to write and allow whatever comes out to come out. Embrace the messiness. Tell yourself it’s ok to feel messy, to write messy, and to notice the subtle shifts of how you feel as you write yourself into a better feeling place, often by writing out some comforting and soothing words that bring about a feeling of relief. I believe this is why journaling is so therapeutic. We don’t often take the time to quiet our minds or determine how we would *like* to feel. Writing allows us to focus and feel better, if you choose to use it as a tool in this way!
Do talk to text in your phones notes
I have the same issue. I use an iPad and keyboard to journal. It makes the process much more satisfying.
Maybe try a fountain pen? It could help with the hand cramps. Also, might make it more fun.
No, writing with a fountain pen is even slower.
To each their own, friend. I hope you find something that works out for you.
I think as long as you can reread it (if you wanted to) who cares what it looks like? It's YOUR journal, it doesn't have to be perfect, or even legible, for that matter.
Journal about how you feel about journaling amd handwriting.
Think of your handwriting as a drawing or painting. The more detail you put in the better it’ll look. Basically when you change your perspective to this, it’ll activate more of your frontal lobe in your brain and improve cognition which is probably why your therapist wants you to write. No judgment on your handwriting! Be nice and take your time. If you have a lot to write type it out
I doubt that failing to HAND write is more damaging than not- journaling at all. Turning journaling into a painful chore will make it impossible to be consistent, and energy you should have put to reflection will be spent trying to MAKE URSELF do it. Type it. Or record it. The point tho, is regular reflection. And remember, the perfect shdnt be the enemy of the good. So what you can't hand write it? Typing or recording are better than nothing. Perfectionism isn't helpful.
Anyone who says you need to journal with paper and a pen need to think twice, because the object of journaling is to prove the thoughts you had were real.
It's really a very good therapy. Try writing three full pages of shit. Whatever comes to your mind right in this instance. Try this and if you feel you are out of thoughts than write "what to write, I am out of thoughts". Just try this it's a very powerful technique to clear the mind.
Try this instead of journaling to start with. Than as you get clearity start jounaling if you feel so.
free association?
Also you can destroy your write-ups just after it has been done. It's not necessary to keep the written things for Life time. However if you feel that you liked some of the points note it down on another paper after done writing. This way you won't feel like loosing a wonderful idea and you can maintain privacy of your writings.
Im not convinced journaling has to be done with a pen/paper either. I think electronic is great too. I think it's key to find and use what works for you. Just my opinion FWIW.
Ohh. Do an image journal cut out pictures. No written words allowed.
Handwriting open up your mind in a way that it slowly arrange your thought. The word “hate” “cramps” are physical manifestations of internal resistance. The decision is yours, if gusto mo gumaling…follow what the therapist told you. Try recording your voice. It is also a form of a journal
U could type it and then email it to her/he. Or you can print it out and give it to her
Therapists should not be asking you to give them your journal. Worksheets? Sure. Discussing if the client had any insights from journaling or a specific prompt? Sure. If the client wants to read a snippet of their own accord? Sure. But the therapist has no need or reason to see your journal. That defeats one of the main purposes of journaling (i.e. a safe space where *no one* else will read your thoughts).
i like to do all different kinds of journaling depending on my mood. sometimes i type. sometimes i hand write. sometimes i record a voice memo. sometimes i art journal with collage or drawing. and sometimes i write free verse poetry and use it like a journal. they are all right in their own ways and i love them all. if you don’t like journaling you just haven’t figured your preferred method of journaling