This morning I realized I’m journaling every single day since 15 years.

I started around 2010, when studying design at ECAL in Lausanne, and it became a habit that has lasted.

Journaling is one of my core habits, an everyday non-negotiable. It has just that much value for me. Let me explain!

Why

The years are rushing by. Journaling is a powerful practice to make life more rememberable. I want to save my thoughts, what I felt and who I spent my life with.

If you think back to November last year, what comes to mind? You could check your calendar and connect a few dots. But it’s probably all a big blurry potpourri! I want be able to recall details, if needed. It’s funny, I’m actually not looking at past journals very often, but it’s a good feeling that my personal memories of a specific day are stored somewhere safe.

Everything I’m doing is an attempt to have more clarity. I want to have a clear head and be aware of myself and of the world around me. I want to be fully present to life in order to appreciate it all.

How

To build any (lasting) habit, it is important to make it incredibly easy in the beginning. Make it so simple you can’t fail. Being too ambitious too early is why most habits die off shortly after the initial excitement has gone.

Try to start with only 5 minutes Beschäftigung with your Thing. 10 pushups a day. 1 minute of breathing with your eyes closed.

Don’t force yourself to be eloquent. Don’t overthink, just get started. There is no wrong way to journal! Just get your thoughts out, clear your mind, don’t hide anything. You don’t write this for anybody but yourself.

Nowadays I’m writing mostly digital-first, but I still handwrite regularly. When writing by hand the mind seems to tap into a different source. There is a “different magic” at work when you go from heart to hand to paper. At some point I switched to digital because I was concerned if anything would happen to my physical notebooks, but also for practical reasons, to be able to search notes.

My System

Every morning I create a new page for the day. I’m using Notion, which I love, because it’s software I can shape whatever way I want.

This page serves as my log for the day. I start by writing my wake-up time and how I feel. How I actually feel. I write down what I’m thankful for. And my Future-Grateful list, which helps me prioritise. That’s the base.

Throughout the day I time-log everything. This might sound crazier then it is. It’s actually quite a simple system. Whenever I’m done with something, I drag and drop it it into my day-page.

As I’m working on my computer mostly, it’s helpful to log all actions — this way I have a visible overview of what I have worked on, even if it’s not a physical thing I produced, I’m still making my progress more tangible. And looking back on that “done list” I have something to be proud of!

What

Easy Morning Pages

My aunt Jutta told me about The Artist Way by Julia Cameron many years ago. I was very inspired by the very first practice, the Morning Pages. So much so that I never really stopped doing it! I have my own method now—not doing strictly one page every morning—but still letting it out on the page daily, raw and unedited, and regular brain dumps throughout the day.

Our brains work similar to a memory (RAM) on your computer. If it has to use too much energy trying to remember too many things, keeping too “open tabs” open, it doesn’t have the bandwidth for new ideas—or for being truly present. Writing, logging, journaling relieves.

Have a conversation with your brain

Letting it all out, without any self-editing, is useful in order to understand what your brain is babbling — and demystifying it — to not identify with our thoughts. What you’re brain is telling you is not necessarily true. We need an outlet to see clearly for ourselves what’s actually valid.

When we see it actually in front of us, we can gain some perspective. I literally sometimes say: “Thank you brain for this thought! But let’s give this a proper reflection.” I do take my thoughts seriously, but it’s important to realize that our brains are often just talking. And it’s mostly the monkey brain trying to protect us, to keep us save = Resistance.

Write down your loudest thought

I also use writing as a tool when stressed. If everything feels overwhelming, I’m simply writing down why: “I feel stressed because: …”

The result: when seen on paper, most worries are all of a sudden less scary and figureoutable. Having your fears out of your head and in front of you, makes you realize that most worries seem much more “serious” in our head than they actually are.

When written out we have a chance to get some actual perspective and to understand if our problem is something we cannot control—so better to let it go or delegate—or if it is actually in our control: we can then define concrete next action steps to move forward.

Remember: It doesn’t need to be good.

A lot of us are intimidated by journaling. But you don’t have to write anything good. It doesn’t have to be good at all. It’s really more about showing up raw and have a place where you can release anything that’s on your mind. You don’t even have to write, you can doodle, you can draw, you can write lyrics, you can daydream.

There are no rules. Scrappy journaling is totally fine. It shouldn’t feel like another thing I should do, but something that actually relieves you of pressure. Do what feels good for you!

I’m curious to know about your writing practice, or what’s holding you back. If you have any questions, I’m here.

Speak to you soon,
H

If you want to join a supportive and international group of makers, check out our PRESENT Space. We are also meeting in our Consistency Club every two weeks to talk about the bliss and struggles of getting closer to our Favorite Unrealised Projects.

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