How to Write A Journal Reflection
Before you Grab Your Diary
What is the point of a Reflective Diary
Examples of a Reflective Diary
How to write a Reflective Diary & Other Tips
In Short – this is how you do it
I. What is the point of a Reflective Diary
Quick Explanation of a Reflective Diary:
A reflective diary is a personal journal (also known as a reflective journal) where individuals write about their thoughts, feelings, and experiences. Hence allowing them to reflect on their emotions, from said entry’s.
As humans we are forgetful – The Importance of a Reflective Diary:
There are multiple studies suggest the average human being has 1000’s of thoughts a day. A 2020 Study goes as far to say that this scales to 10’s of thousands if we include our subconscious thinking. Depending on which scientist you believe 50-95% of these thoughts are the same as the day before. Let me repeat that , over 50% of what we think is repeated everyday.
So if you feel life is getting reptitive , chances are it is and something needs to change.
Reflective Diaries and journaling can help identity not only these existing thought patterns but bring out the other hopeful 5-50% .
This brings to light a concept popularised by James Clear (Author of Atomic Habits) that most of what we do is subconscious – a automated habit.
How does Journaling help?
By regularly reflecting on one’s experiences and emotions, individuals can gain insight into their thoughts and behaviours, promote self-awareness, and develop coping strategies for dealing with difficult situations.
We gain regain and conquer our minds , OUR 5-50%!
Objectives of Reflective Diary
The objectives of keeping a reflective diary can vary from person to person, but may include:
- Gaining insight into one’s thoughts and behaviours
- Promoting self-awareness and self-discovery
- Improving communication skills
- Encouraging personal growth and development
- Providing a safe and non-judgmental space for reflection.
II. Examples of a Reflective Diary & Journal
There are many different ways to keep a reflective diary, and the format that works best for you may vary based on your personal preferences and goals.
There is not limits or restrictions to how much formats you use.
These are just to list the examples of reflective journals – feel free to have 1 , 3 or as many as you like!
Some common focuses of reflective diaries include:
- Daily journal reflections – a compact way to track your learning experience and self-growth
- Gratitude journals – to refocus your energy to be more positive (which in biochemistry has been linked with longevity and better living)
- Travel journals – a way to track defining moments of and relive the experience without going abroad
- Growth and self-discovery journals – identifying your “core” , your values and who you are
5 Easy Reflective Journal prompts to help get you started.
If you’re struggling to come up with things to write about, consider using prompts or questions to help guide your reflection.
Some examples of reflective journal prompts / questions include:
- What was the most difficult part of my day and why?
- What did I learn about myself today?
- What am I grateful for today?
- What challenges did I face today and how did I overcome them?
- What did I enjoy most about today?
Reflective Practice – 4 Intermediate Journal Prompts
Examples Reflective journaling can take many different forms and may include writing prompts or questions to help guide the reflection process.
Now that you’ve seen the basic’s , here are some more advanced reflective journaling prompts to consider.
Describe a difficult situation you faced today and how you responded to it.
Write about a positive experience you had today and what made it so special.
Reflect on a decision you made and why you made it.
Write about something you’re grateful for today.
III. How to Write a Reflective Diary
3 Easy Steps to write a Reflective Diary
Beginning can often be the biggest issue and reflection can sometimes be difficult, but there are a few simple steps that can help get the cogs turning.
An easy way to remember and Apply this is a RRR framework , with the 3R’s being:
- Record or write down your thoughts and feelings in a free-flowing manner.
- Reflect on what you’ve written and consider what insights or realizations you may have gained.
- Repeat the process on a semi-regular basis and remember to review your previous logs
IV. The 4 Common Problems Of Your 1st Entry & How to Overcome Them
Problem #1: Can’t seem to concentrate ?
Choose a quiet place or enviorment you are comfortable with to reflect where you won’t be disturbed. The impact of your surroundings are much more detrimental than you may expect- so zoom out a bit.
Problem #2: Don’t have enough time to Journal?
Set aside a regular time each day or week for reflective journaling – this can be as rigorous as you want , whether that be routinely or every now and then. The point of this is to make it a automatic habit. To make Journaling as normal as brushing your teeth or having a shower.
Problem #3: Don’t know where to plot your thoughts?
Chances are if your reading this, even if you dont have access to paper , you definitely have access to a digital device. Decide whether you prefer a physical journal or an electronic one, and select a format that works best for you. Be willing to experiment and be as unconventional as you wish – let your initiative guide your pen or keyboard.
Problem #4: Unsure what to write or uninspired?
Simple answer, relax and write. Be honest with yourself , don’t judge your thoughts and feeling – just write them down. Be open to writing anything , even if it seems random now , it may be a key discovery to a thought pattern in the future.
In Short – How to Write a Reflective Diary
Remember that the main purpose of reflective logs is to gain insight of your own thoughts without judgment and be able to develop from them.
In order to effectively write your reflective diary , Begin with:
- Writing your thoughts & jot your feelings,
- Following the 3R’s process (Record , Reflect , Repeat)
- Finding a quiet place, set a routine, choose format, and write without judgment.
Trust and enjoy the process , quickly dethatch yourself from your day-to-day routines and embrace the silence. Dont expect instant results , prepare to review and take action from any of your new discoveries throughout your Journal Journey. Good Luck!
