Do you need help on journaling? Does the blank page scare you? Are you at a loss on how to get started?

Follow these easy tips and steps for help on journaling...

First things first! Tools and Tips for the Journey.

• Notebook, Journal, computer, sketchbook (Choose what is right for you!)
• Pen, pencil, markers, fingertips.
• A space to be alone (even if it’s in a crowd)
• Design your best atmosphere: inside, outside, music, flowers, candles, silence, coffee shop, park, cat, dog, tea or me. Seek to know what kind of surroundings help you feel ready to listen to yourself.
• Timer. This is my most favorite and used tool for everything. Try it. A timer frees you up to focus and concentrate. No more watching the clock. You just wait for the soft or loud ding or digital beep-beep-beep. Then you stop or keep going, whatever fits your mood.

Lesson 1:

Get quiet. Ask yourself the question “What’s going on for me right now?” Close your eyes, take three deep breaths, and focus on the question. Pay attention to your body, your thoughts and your feelings. Set a timer for 5 minutes only. Now, begin to write (or type). Don’t censor and keep your hand moving. 5 minutes only! Then stop.

Now reread your writing and write one sentence of helpful feedback for yourself.

Ask yourself these questions: Am I surprised by anything? Is there a message in my words I need to pay attention to? What do I observe or notice about what I wrote? Is there a plan of action I might take?

This reflective feedback write I learned from my mentor and teacher, Kathleen Adams, premier journaling expert, and author of many journaling books. This feedback to yourself can be just the wisdom you need to help you to a new place.

If you took 10 minutes everyday (to get quiet, write and reflect) and did only this one lesson, your life would begin to expand and move in new and positive ways. Take note of any beneficial insights you find when you complete this journal exercise.

Journaling has never been about having enough time although we imagine that it is. There is always ten minutes in a day that is yours. It’s about committing to honoring your inner voice and listening to what wants to be heard.

The poet Robert Hass says, “Take the time to write. You can do your life’s work in half an hour a day.”