‘3G Journaling’
“The first rule of journaling is that there are no rules to journaling”
This is always how I introduce journaling as a therapeutic practice to my clients. Like other mindfulness habits, clients will often reply “Yeah, I’ve tried journaling but I didn’t do it right or I can’t stick with it”. I first validate this - as I’ve experienced it myself - and then reply that (1) there’s value in what you’ve tried, (2) there are no special rules to journaling - it’s however and whenever you want to do it and (3) let’s try it again with less pressure and maybe some ‘tricks’ to get started!
I created the ‘3G’ journal prompt initially for myself and my own struggle to access journaling. I was also having the issues of ‘can’t stick with it’, ‘don’t think I’m doing this right’ and feeling a little lost with the idea of practicing journaling (when? where? how?).
While I know that morning is usually my most helpful time to journal, I was having difficulty trying to focus my attention enough over coffee to pick up and write… and so I came up with the ‘3G’ plan. It gave me structure enough to feel comfortable starting but also freedom then to take my writing wherever it wanted to go from there. It also helped me to realize I could spend 3 minutes or 30 minutes writing… and either was helpful! Also to note - I know my ‘ADHD built brain’ will more likely engage in something if there is a ‘novelty’ aspect to it - and it worked.
So… here’s the practice in 3 easy steps. Most people choose morning for this prompt, but I’ve had clients report that they prefer at night before sleep. Any time of day works - and you can spend a few minutes or half hour on this. Remember: no pressure on yourself, this is your blank slate, whatever you’ve got on that day to put into this practice is what you’ve got… and that’s a-ok.
3G’s JOURNALING PROMPTS:
GRATITUDE
Write a list of at least 5-10 things that you are grateful for; these can be as simple as ‘sunshine, rain, breath, movement, family, friends, etc’ … and they can be the same or similar each time you journal; it’s the gratitude part that’s important - not variety.
GOALS
Write down several goals/intentions FOR TODAY ONLY… not for the week or month - just for today; they can be tangible goals like ‘pay bills’, ‘clean the coat closet’…. or they can be intangible like ‘increase focus at work, recognize when imposter syndrome shows up and practice self-compassion, etc’
GROUNDING
Write down how you’ll stay grounded and regulated today; maybe walking 15 minutes, yoga, sewing, breathing exercises, etc - these are personal and can also be the same often.
Best, Jenn
*The information presented in this blog is intended for general knowledge and use only. It should not take the place of medical, clinical advice or licensed therapy. To find a licensed practitioner in your area, the Psychology Today Directory is an excellent resource.