Approaches to writing a journal

Also called intuitive or associative, writing.

Freefall writing can lead to unusual discoveries and is effective if you feel stuck. The aim is to write at speed so that you avoid censoring yourself. Do not worry about grammar, punctuation, spelling, or making sense, just let your pen flow. If you run out of things to say repeat the word that you land on until you free up again.

You can choose to write a description in the first person (I) or the second person (you), or third person (they, he she), to play with different perspectives on an event or situation.

Include the five senses: sights, sounds, physical sensations, tastes and smells.

Start with a welcome. End with goodbye.

Write a series of questions you want to ask, then imagine the emotion is answering and write the answers.

This provides an opportunity to look back at patterns and life events and map thoughts about the changes you have been through.

A common example of this is to list 12 key events, or stepping-stones, in your life and write a sentence for each. Choose one and explore it starting ‘“It was a time when…”’

Write at speed, allow yourself to repeat and number your entries.

Afterwards reflect on the list: what do you notice?

Example topics

• Things that are going right
• Things I feel stressed about