Writing a diary - why do it at all?

It can be so inspiring to reflect and put a check mark on the past day, but where do I start?

For those who still think that journaling is for "little girls", this simple routine will help you develop more emotional literacy than the average adult.

I personally started my first journal in June 2018 because I was in a toxic relationship at the time that didn't give me space to share my emotions and needs. My journal therefore served as a constant companion with whom I could share all my emotions every night without him judging me for them. By picking up the pen every evening, I was able to recognize even before the relationship ended that my girlfriend at the time wasn't doing me any good.

Journeling can also be a useful tool for your personal development. Whether you use it for gratitude, self-reflection or as a goal review method.

What do you need to write a diary?

Even if this question seems very trivial, the choice of your writing utensils can be decisive as to whether you really follow through with your habit or whether it feels like a burden.

Basically you need the following things:

• A notebook (A5 and lined, as my go-to)
• A pen that you really like writing with (in my case a fountain pen with special turquoise ink)
• A fixed time period in which you have undisturbed time for yourself every day (I prefer 10-15 minutes between my bath routine and my evening meditation)

When should you write a diary?

When you keep a diary depends entirely on your intention. I like to keep a diary in the evening to reflect on my day and bring it to a close. However, it can also be useful to keep a gratitude or goal-setting diary in the morning. I have created an overview at the bottom of this article of how you can organize your writing.

What exactly should I write in my diary?

As it can be difficult to get started, I've written down a few little inspirations here to help you put pen to paper

Why do I keep a diary?

What exactly am I writing?

Do you have an example?

To boost gratitude

Write down three to five things you are grateful for today

I am grateful to have read an inspiring blog post today. I am grateful that I managed to quit my minimum wage job and that I met my old friend Moritz on my walk.

To boost self-love

Write down three things you are happy with today

Write down three things you did just for yourself today

I'm proud that I gave the presentation so well today, especially since I started researching the content last night...

Today I wrote a diary just for myself...

To unload emotional baggage

Paper does not condemn you. As your diary is only read by you, you can write down everything - really everything. You will see how good it can do if you give all your emotions the space they need to unfold.

I realized today how much it hurts me when Gerlinde calls me "brother". It really can't be that I've landed in the friend zone again...

to review the day

Reflect on your day and note which situations triggered positive or negative emotions in you.

I was beside myself today when Leon told me that we had run out of toilet paper, even though I told him yesterday that he should bring some more. I'm really sick of playing mummy.

To formulate your own goals

Formulate your SMART goals and check with yourself how you will act the next day to get closer to them

I will be writing a diary every evening for thirty days from next week Monday.

For personal development

What character traits, life circumstances, relationships or behaviors would you like to change?

My best friend Hannah told me today that I interrupt her a lot and don't let her finish. From now on, I'm going to work on actively listening and not just waiting until I can answer.

Regardless of how you use journaling for your purposes, the important thing is that you only use it for your own purposes.