Use Journaling to Get There!

color inspiration retirement visioneers Jan 01, 2024

10 ways to use journaling and color to heal yourself, connect more deeply, and bio-create more of what you want in your writing and your life.


Journal to Connect, Heal, and Create more of what you want!

A journal is a written record of your thoughts, experiences, and observations. You can write in your journal daily, or only when you feel the urge. You can write with a fountain pen in a fancy leather-bound book if that inspires you, or you can use a tiny golf pad and pencil you keep squirreled away in your pocket. It's entirely up to you, but no matter what methods or materials you use, you will Connect with more than you know, heal what needs healing, and Create a different experience of life for yourself and maybe even others!


Just pick one of these ten ideas for now (we don't want to add additional overwhelm to your emotional being): 

1. Write about where you are in your life at this moment.

Describe your living situation, your work, and your relationships. Are you right where you want to be? Try out something different on paper.

2. Dive into your “stream of consciousness” for 10-20 minutes.

"Fill your paper with the breathings of your heart.” –William Wordsworth

Don’t edit your thoughts or feelings, and don’t correct your grammar. Don’t censor your thoughts. The more twists and turns, the better! Interview a body part!

3. Connect with your inner-child! Try asking questions and answering in your subdominant hand.

What moods, emotions, topics, or issues emerge?

4. Connect more deeply with life in a stream of daily gratitude by maintaining a daily list of things you appreciate, including uplifting quotes.

Keep it in one journal or a separate section so that you can read through it all at once. When you feel down, you can read through it for a tonic of happiness.

5. Journal self-portraits! No REALLY. Keep it simple. Faces are circles with emotion-marks. Stick figures. Cut and paste from magazines.

You can take pictures, draw colors or shapes, or collage images. Learn to love and accept yourself just the way you are today.

6. I have a whole journal full of found-objects and feathers. Keep a Nature Diary; when you connect with the natural world, you connect more deeply with YOU.

The world we live in is a magical and mysterious place. Record the things you notice about the sky, the weather, and the seasons.

7. Maintain a log of wins, celebrations, and successes. (Great and Small!)

Begin by writing the big ones you remember then regularly jot down small achievements that occur during the week. As you pay attention, your list will grow and inspire you.

8. Keep a log or playlist of your favorite songs.

Write about the moods they evoke. When you hear a song that triggers a sharp memory, write down how you feel and explore that time and space of your life.

9. When you are struggling with a situation, or disturbance, write about it in the third person. Gain perspective!

Third-person writing provides distance and a new perspective. Write down what notice and what you learned about yourself!

10. Notice the cause/effect of your feelings and make notes. Use your observations to create an Intuition Journal. Your I.J. will become a powerful tool for the development of your psychic ability.

Write down questions or concerns, then take a deep breath and listen for a response from your Higher Self.  Let yourself write automatically. If you don’t get an answer right away, look for signs during the day.

We all have dark days, black moods, and anxious feelings. Use writing in a journal to explore the darkness. You will find your inner light when you do!


Keeping a journal has many positive benefits. Journaling can help with personal growth and development. By regularly recording your thoughts, you will gain insight into your behaviors and moods.

Journaling is a useful problem-solving tool and stress-reducer proven to improve mental and physical health. Did you know that journaling can boost your self-esteem?

Dr. John Grohol, CEO of Psych Central, estimates that one in three people experience symptoms of mental illness.  Seek professional help with full-blown anxiety disorders, mood disorders, and substance abuse.

Journal writing facilitates the healing process!

“Nothing can dim the light that shines from within.” Maya Angelou

I started keeping a diary at age 11. As I grew up, I wrote of teen angst, anger, and confusion, but eventually, I turned my journaling into a more sophisticated practice. In my teens, I read all of Anais Nin’s Diaries! I read every diary or journal I could get my hands on and marveled at the presence, power, and liveliness of it all!

I read Ira Progoff’s At a Journal Workshop and implemented his methods—an elaborate prescription of energy generation for change. Using his techniques, I was able to sort through turbulent emotions during the alcoholism and death of my treasured soulmate husband and discover hidden lessons from that experience.

To this day, I continue to use some of his techniques as well as others I’ve learned. Recently I’ve discovered a new creative world in expressive arts and art journaling. Using mixed media has helped me crack through ever more profoundly and expand ever more creatively.

There is a lot of power in the written word, but occasionally words are hard to find. In my favorite community studio, Expressive Arts (at 32nd  and Thorn in San Diego, CA USA), we scribble, draw, or collage to create a representation of how we feel. We move beyond the analytical mind to illuminate and heal.

The act of writing has helped me to process failed relationships, to grieve and recover, and writing put me back together after the shocking loss of my parents. 

Reading back through my journals has helped me reflect on where I used to be and where I am now in my life. It’s a method of allowing the light of understanding and compassion to shine on my past.

In The Artist’s Way, Julia Cameron suggests writing three handwritten pages or 750 words every morning.  At first, there is a lot of “brain-dumping,” but eventually, little jewels emerge; flashes of awakening, wisdom-conversations, and I receive clarity!  I found myself creatively energized when I guided a group through the course for 12 weeks using her book as a guide.

If you want a powerful (and free) way to improve your perspective on life and clarify issues, start writing in a journal! 

Begin to understand where you’re going by seeing where you are. NOTE: Assure that your journal remains private. You are writing for your eyes and your benefit only. Later, if you chose to pull out a piece or two to develop creatively, that will be up to you.



STEP 1. Circle 3 Strong Words from any journal entry or piece of dump-your-emotions-on-paper writing.

STEP 2. Choose one of those words and write the first sentence of a made-up story, a story that sounds LEAST like you!

STEP 3. Write for seven minutes without "thinking" or pausing. Include the other two strong words you circled from your journal. You've done it!


“You have to find what sparks a light in you so that you, in your own way, can illuminate the world.” –Oprah Winfrey