{"id":289,"date":"2022-11-09T00:16:35","date_gmt":"2022-11-09T05:16:35","guid":{"rendered":"https:\/\/claudiachan.co\/?p=289"},"modified":"2022-11-09T00:16:39","modified_gmt":"2022-11-09T05:16:39","slug":"journalling","status":"publish","type":"post","link":"https:\/\/evercraftleather.com\/claudiachan\/journalling\/","title":{"rendered":"What to write in your journal"},"content":{"rendered":"\n

I am a big fan of journaling, and at the same time, I don\u2019t do it consistently. <\/p>\n\n\n\n

Here is something I learned, it\u2019s ok, I still love myself!\u00a0For so long I beat myself up for not being consistent. <\/p>\n\n\n\n

I believe some people get scared of starting journaling because
1) they think that they have to write in it everyday, and they don\u2019t know if they can do it, so they don\u2019t start.
And 2) they don\u2019t know what to write, so they don\u2019t start.\u00a0<\/p>\n\n\n\n

If you can\u2019t write in it everyday, it\u2019s not a big deal! Just try to enjoy it when you do! The more you get to enjoy it and not put too much pressure on yourself, the more you'll find yourself journaling.\u00a0<\/p>\n\n\n\n

Nothing to stress about! <\/p>\n\n\n\n

As to what to write, I\u2019ll share with you how I do it, so you can pick and choose what works best for you!<\/p>\n\n\n\n

\u00a0<\/p>\n\n\n\n

Before I share that, why journal?\u00a0<\/strong><\/p>\n\n\n\n

Let\u2019s talk about what is the main reason why it\u2019s good to journal.\u00a0<\/p>\n\n\n\n

For some people, they believe that journalling means to record the things that have happened in their lives.\u00a0That was how I saw it before I started coaching.<\/p>\n\n\n\n

Now, I use it to get to understand myself more. To see what exactly is in my head. It\u2019s also a way for me to visualize my future self.\u00a0<\/p>\n\n\n\n

So I now use it more as a conversation with myself, to verbalize what's inside my brain so I can get to know myself more, and to build my future character.\u00a0<\/p>\n\n\n\n

<\/p>\n\n\n\n

How to start<\/strong><\/p>\n\n\n\n

When I sit down to do a \u201cformal\u201d journaling session, I break it down into 5 sections. <\/p>\n\n\n\n

1. 5 min gratitude\u00a0
2. 10 min thought download\u00a0
3. 5 min unintentional thought model
4. 5 min intentional thought model\u00a0
5. 5 min love letter from my future self to my present self\u00a0<\/p>\n\n\n\n

<\/p>\n\n\n\n

1. 5 min gratitude\u00a0<\/p>\n\n\n\n

I start off writing 5 min of things I\u2019m grateful for in my life. <\/p>\n\n\n\n

It doesn\u2019t matter what it is, it can be as simple as having clean water to drink and take a bath with. I start listing out everything I am thankful for in my life.\u00a0<\/p>\n\n\n\n

<\/p>\n\n\n\n

2. 10 min thought download<\/p>\n\n\n\n

I would either focus on a topic, like what do I think about how I\u2019m doing in regards to my business, or how my relationship is like with a certain person.<\/p>\n\n\n\n

Sometimes I just do a brain dump on why I\u2019m feeling anxious, or whatever is on my mind.<\/p>\n\n\n\n

It doesn\u2019t matter what it is, I just write down whatever is in my head.<\/p>\n\n\n\n

<\/p>\n\n\n\n

3. 5 min unintentional thought model<\/p>\n\n\n\n

I would pick one sentence from the previous section, and I would see how this thought is creating my current feeling, actions and result in my life.<\/p>\n\n\n\n

<\/p>\n\n\n\n

4. 5 min intentional thought model<\/p>\n\n\n\n

I would then choose what result I want to create, or how I want to feel, and work backwards to figure out what thought I need to have.\u00a0<\/p>\n\n\n\n

<\/p>\n\n\n\n

5. 5 min Love letter from my future self to my present self.\u00a0<\/p>\n\n\n\n

This is the part where I drop into my future self, and ask what loving things she would like to say to the present self.\u00a0<\/p>\n\n\n\n

So that would be how I would write in my journal if I have about 30 min.\u00a0<\/p>\n\n\n\n

<\/p>\n\n\n\n

Crunch on time?<\/strong><\/p>\n\n\n\n

When I don't have a lot of time, I just ask myself what thoughts am I thinking about right now, and quickly dump it out of my head, and I\u2019d ask myself, how would I like to show up? And what thoughts do I need to think right now<\/p>\n\n\n\n

Which will be a very short 5 min journal entry.\u00a0<\/p>\n\n\n\n

<\/p>\n\n\n\n

If you\u2019re planning to start journaling, and you find yourself stuck because you don\u2019t know what to write about, or you\u2019re concerned about not being able to follow through, I want to share this with you.\u00a0<\/p>\n\n\n\n

I beat myself up over this too, and it made me not want to write in it anymore, because it became a chore in itself! And who wants THAT?<\/p>\n\n\n\n

Journalling is just a tool. <\/p>\n\n\n\n

And if you think this is the most useful tool for you at the moment, or if you really want to write it at the moment, then go for it. <\/p>\n\n\n\n

Otherwise, don\u2019t beat yourself up for it .<\/p>\n\n\n\n

Do it because it\u2019s fun! <\/p>\n","protected":false},"excerpt":{"rendered":"

I am a big fan of journaling, and at the same time, I don\u2019t do it consistently.  Here is something I learned, it\u2019s ok, I still love myself!\u00a0For so long I beat myself up for not being consistent. I believe some people get scared of starting journaling because 1) they think that they have to […]<\/p>\n","protected":false},"author":2,"featured_media":290,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_wp_convertkit_post_meta":{"form":"-1","landing_page":"","tag":"0"},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-289","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"\nWhat to write in your journal - Claudia Chan<\/title>\n<meta name=\"description\" content=\"You want to start journalling, but you're afraid you won't be consistent, or you don't know what to write about. I share some tips on it.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/evercraftleather.com\/claudiachan\/journalling\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What to write in your journal - Claudia Chan\" \/>\n<meta property=\"og:description\" content=\"You want to start journalling, but you're afraid you won't be consistent, or you don't know what to write about. I share some tips on it.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/evercraftleather.com\/claudiachan\/journalling\/\" \/>\n<meta property=\"og:site_name\" content=\"Claudia Chan\" \/>\n<meta property=\"article:published_time\" content=\"2022-11-09T05:16:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-11-09T05:16:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/evercraftleather.com\/claudiachan\/wp-content\/uploads\/2022\/11\/journal.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"652\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Claudia Chan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Claudia Chan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/journalling\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/journalling\\\/\"},\"author\":{\"name\":\"Claudia Chan\",\"@id\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/#\\\/schema\\\/person\\\/38e421a762453f0a74b6d7aca16e4e3c\"},\"headline\":\"What to write in your journal\",\"datePublished\":\"2022-11-09T05:16:35+00:00\",\"dateModified\":\"2022-11-09T05:16:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/journalling\\\/\"},\"wordCount\":744,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/journalling\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/wp-content\\\/uploads\\\/2022\\\/11\\\/journal.jpg\",\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/journalling\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/journalling\\\/\",\"url\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/journalling\\\/\",\"name\":\"What to write in your journal - Claudia Chan\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/journalling\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/journalling\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/wp-content\\\/uploads\\\/2022\\\/11\\\/journal.jpg\",\"datePublished\":\"2022-11-09T05:16:35+00:00\",\"dateModified\":\"2022-11-09T05:16:39+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/#\\\/schema\\\/person\\\/38e421a762453f0a74b6d7aca16e4e3c\"},\"description\":\"You want to start journalling, but you're afraid you won't be consistent, or you don't know what to write about. I share some tips on it.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/journalling\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/journalling\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/journalling\\\/#primaryimage\",\"url\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/wp-content\\\/uploads\\\/2022\\\/11\\\/journal.jpg\",\"contentUrl\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/wp-content\\\/uploads\\\/2022\\\/11\\\/journal.jpg\",\"width\":1200,\"height\":652},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/journalling\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"What to write in your journal\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/#website\",\"url\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/\",\"name\":\"Claudia Chan\",\"description\":\"Claudia Chan is a Certified Life Coach for Asian Women.\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/#\\\/schema\\\/person\\\/38e421a762453f0a74b6d7aca16e4e3c\",\"name\":\"Claudia Chan\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/d373f444fa9010df2ed5dcdd00448253b4033c116bb3eca4b209ef54858b157d?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/d373f444fa9010df2ed5dcdd00448253b4033c116bb3eca4b209ef54858b157d?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/d373f444fa9010df2ed5dcdd00448253b4033c116bb3eca4b209ef54858b157d?s=96&d=mm&r=g\",\"caption\":\"Claudia Chan\"},\"url\":\"https:\\\/\\\/evercraftleather.com\\\/claudiachan\\\/author\\\/claudiaclaudiachan-co\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"What to write in your journal - Claudia Chan","description":"You want to start journalling, but you're afraid you won't be consistent, or you don't know what to write about. I share some tips on it.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/evercraftleather.com\/claudiachan\/journalling\/","og_locale":"en_US","og_type":"article","og_title":"What to write in your journal - Claudia Chan","og_description":"You want to start journalling, but you're afraid you won't be consistent, or you don't know what to write about. I share some tips on it.","og_url":"https:\/\/evercraftleather.com\/claudiachan\/journalling\/","og_site_name":"Claudia Chan","article_published_time":"2022-11-09T05:16:35+00:00","article_modified_time":"2022-11-09T05:16:39+00:00","og_image":[{"width":1200,"height":652,"url":"https:\/\/evercraftleather.com\/claudiachan\/wp-content\/uploads\/2022\/11\/journal.jpg","type":"image\/jpeg"}],"author":"Claudia Chan","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Claudia Chan","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/evercraftleather.com\/claudiachan\/journalling\/#article","isPartOf":{"@id":"https:\/\/evercraftleather.com\/claudiachan\/journalling\/"},"author":{"name":"Claudia Chan","@id":"https:\/\/evercraftleather.com\/claudiachan\/#\/schema\/person\/38e421a762453f0a74b6d7aca16e4e3c"},"headline":"What to write in your journal","datePublished":"2022-11-09T05:16:35+00:00","dateModified":"2022-11-09T05:16:39+00:00","mainEntityOfPage":{"@id":"https:\/\/evercraftleather.com\/claudiachan\/journalling\/"},"wordCount":744,"commentCount":0,"image":{"@id":"https:\/\/evercraftleather.com\/claudiachan\/journalling\/#primaryimage"},"thumbnailUrl":"https:\/\/evercraftleather.com\/claudiachan\/wp-content\/uploads\/2022\/11\/journal.jpg","inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/evercraftleather.com\/claudiachan\/journalling\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/evercraftleather.com\/claudiachan\/journalling\/","url":"https:\/\/evercraftleather.com\/claudiachan\/journalling\/","name":"What to write in your journal - Claudia Chan","isPartOf":{"@id":"https:\/\/evercraftleather.com\/claudiachan\/#website"},"primaryImageOfPage":{"@id":"https:\/\/evercraftleather.com\/claudiachan\/journalling\/#primaryimage"},"image":{"@id":"https:\/\/evercraftleather.com\/claudiachan\/journalling\/#primaryimage"},"thumbnailUrl":"https:\/\/evercraftleather.com\/claudiachan\/wp-content\/uploads\/2022\/11\/journal.jpg","datePublished":"2022-11-09T05:16:35+00:00","dateModified":"2022-11-09T05:16:39+00:00","author":{"@id":"https:\/\/evercraftleather.com\/claudiachan\/#\/schema\/person\/38e421a762453f0a74b6d7aca16e4e3c"},"description":"You want to start journalling, but you're afraid you won't be consistent, or you don't know what to write about. I share some tips on it.","breadcrumb":{"@id":"https:\/\/evercraftleather.com\/claudiachan\/journalling\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/evercraftleather.com\/claudiachan\/journalling\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/evercraftleather.com\/claudiachan\/journalling\/#primaryimage","url":"https:\/\/evercraftleather.com\/claudiachan\/wp-content\/uploads\/2022\/11\/journal.jpg","contentUrl":"https:\/\/evercraftleather.com\/claudiachan\/wp-content\/uploads\/2022\/11\/journal.jpg","width":1200,"height":652},{"@type":"BreadcrumbList","@id":"https:\/\/evercraftleather.com\/claudiachan\/journalling\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/evercraftleather.com\/claudiachan\/"},{"@type":"ListItem","position":2,"name":"What to write in your journal"}]},{"@type":"WebSite","@id":"https:\/\/evercraftleather.com\/claudiachan\/#website","url":"https:\/\/evercraftleather.com\/claudiachan\/","name":"Claudia Chan","description":"Claudia Chan is a Certified Life Coach for Asian Women.","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/evercraftleather.com\/claudiachan\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/evercraftleather.com\/claudiachan\/#\/schema\/person\/38e421a762453f0a74b6d7aca16e4e3c","name":"Claudia Chan","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/d373f444fa9010df2ed5dcdd00448253b4033c116bb3eca4b209ef54858b157d?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/d373f444fa9010df2ed5dcdd00448253b4033c116bb3eca4b209ef54858b157d?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/d373f444fa9010df2ed5dcdd00448253b4033c116bb3eca4b209ef54858b157d?s=96&d=mm&r=g","caption":"Claudia Chan"},"url":"https:\/\/evercraftleather.com\/claudiachan\/author\/claudiaclaudiachan-co\/"}]}},"_links":{"self":[{"href":"https:\/\/evercraftleather.com\/claudiachan\/wp-json\/wp\/v2\/posts\/289","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evercraftleather.com\/claudiachan\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evercraftleather.com\/claudiachan\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evercraftleather.com\/claudiachan\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/evercraftleather.com\/claudiachan\/wp-json\/wp\/v2\/comments?post=289"}],"version-history":[{"count":1,"href":"https:\/\/evercraftleather.com\/claudiachan\/wp-json\/wp\/v2\/posts\/289\/revisions"}],"predecessor-version":[{"id":291,"href":"https:\/\/evercraftleather.com\/claudiachan\/wp-json\/wp\/v2\/posts\/289\/revisions\/291"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evercraftleather.com\/claudiachan\/wp-json\/wp\/v2\/media\/290"}],"wp:attachment":[{"href":"https:\/\/evercraftleather.com\/claudiachan\/wp-json\/wp\/v2\/media?parent=289"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evercraftleather.com\/claudiachan\/wp-json\/wp\/v2\/categories?post=289"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evercraftleather.com\/claudiachan\/wp-json\/wp\/v2\/tags?post=289"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}