By Melissa A. Czarnogursky
“The brain enjoys writing. It enjoys the act of naming things, the process of association and discernment.” –Julia Cameron
I had the wrong perspective on journaling. Throughout my military career, mentors recommended it as a tool for reflection and processing. But every time I sat down to begin, I remembered keeping a journal as a child, ceremoniously starting with “Dear Diary”. I focused too much on the task of recounting my day–and quickly lost interest.
Journaling is a comprehensive process that encompasses many styles. It is also the best wellness tool I adopted in recent years for self-reflection, thought processing, and idea generation. I have come to see journaling as a healing, mentally stimulating, and creative endeavor that service members can use to unlock their potential as leaders.
Methods of Journaling
Journaling takes many forms. One’s mind might be drawn to an image of a notebook full of daily entries with a date scribbled at the right-hand corner. This is what I grew up with, and it served a purpose. Between one of my Permanent Change of Station (PCS) moves, I found old journals at my parents’ house from when I was a child. The pages contained the simplest of daily moments, thoughts, accomplishments, emotions, fears, and dreams. Today, I still find utility in such journaling, because it offers a glimpse back into a specific period of time and a way to see how I’ve grown. But this type of writing is not always the one I need. Discovering the broader potential of journaling liberated me to try something new.
Merriam-Webster’s dictionary defines journaling as “a record of experiences, ideas, or reflections kept regularly for private use.” Whether it is meditative, creative, or goal-based, there is a method for everyone. In a practical sense, the act of journaling can take many forms, including:
· thoughts typed in a notes app on your cell phone when captivated by a podcast
· a Word document on your laptop used as a canvas for formulating thoughts, ideas, and observations
· a notebook page of questions/answers wrestled with on a recent hike
· index cards of ideas following conversations that you want to re-engage or think more deeply about
· a diary to capture daily thoughts, experiences, emotions and promote introspection
· a written entry during a personal meditation on a quote or passage
While the above captures a few of the many ways one can journal, what is important here is that there is no right or wrong way to partake in the process. The above practices all achieve what is most important–reflecting in a way that works best for the writer to enhance understanding and foster idea generation.
Why People Choose Not Journal
Misconceptions about what journaling “should” look like can keep many of us from sticking with it, or starting in the first place. Some examples may include:
I thought I was doing it wrong. This became the chief reason I abandoned journaling. To break through this wall, I had to understand that the varied mediums I used to write down thoughts all counted. Frequently, I jot down notes when I read or hear something that sparks an idea, or something I want to spend time meditating on. If you are getting your ideas out of your head, you are doing it right!
What if someone sees what I wrote? When viewed like a diary, the idea of keeping a journal as an adult can be worrisome, especially if living in shared space with loved ones or friends. At times, we do not want others seeing the deep thoughts we wrestle with, the emotions we feel, or the people in our lives with which we experience conflict. A lack of privacy or trust can be a dissuader in the journaling process. The solution: create boundaries. If keeping a private journal, be intentional. Maintain accountability of its location, and when and where you choose to write in it.
I have nothing important to say. Many of our Soldiers and peers feel they do not have the opportunity or the right to think broadly or creatively about life because of title, position, or rank. But your thoughts and ideas have value, and through the journaling process, you may find a new idea. Ask the questions, “What can I learn about myself in the process?” and “What can I discover during this time of writing?”.
Your ideas are your ideas, be it an emotional response to an experience, views on a conversation or process, or thoughts for the future. Release preconceived notions and enjoy the personal creative space.
Where to Start
Army Field Manual (FM) 6-22 speaks to the importance of reflective journaling, stating, “Reflective journaling goes beyond a personal AAR [After Action Review] to include periodic entries on self-awareness or personal strengths, developmental needs, values, feelings and perceptions, and questions and ideas about leadership situations.” This description may clarify for Soldiers what to write about and what can be achieved through journaling. Further adding variety and breadth to this process can enable deeper personal and professional growth.
When preparing to journal, consider the following:
Open Your Mind. Sometimes in the journaling process, you will find benefits to opening your mind. You can do this through books, articles, poetry, and quotes from philosophers. You might find listening to a podcast, listening to music, or engaging in a conversation with someone stimulates and broadens your thinking. And for some, your mind opens when you are alone with your thoughts, unplugged from the business of a day. Whatever it is for you–it might be a combination of all the above–make time for it frequently.
Be Prepared. To write down, type, or record thoughts, you must have the right supplies or technology available. Consider carrying a notebook with you on your next hike, keeping index cards available in your car, or leaving sticky notes on the kitchen counter. Thoughts and ideas can hit us when we least expect it. Be ready to capture your next great thought.
Set the Environment. The right environment can make all the difference. Locations for thinking and writing can include a local coffee shop, a park bench, a quiet room with a candle, a porch swing on a sunny day, or a trail. Find what environment best supports your thinking and mental processing. Be intentional about minimizing distractions, especially in over-stimulating environments.
The Benefits
The more we understand about ourselves and the world around us the further we move on our path to living a fulfilling life of purpose and direction. Reflection is a necessary and achievable part of that process during the journaling endeavor. A benefit to journaling is personal record keeping–a historical document for a future self to relive a moment/experience, capture growth, and apply lessons learned for future challenges. It can also serve as a living document to develop one’s decision-making process. Through writing down and reflecting on current thoughts and emotional states, one can then reappraise to identify gaps, highlight unproductive thoughts or feelings, recognize patterns, and develop solutions.
Information and stimuli inundate members of the Armed Forces daily. Be deliberate about what you do with the information. Reflect on how a situation or story can apply to your life. Maybe start your day with writing a gratitude list to shape your outlook and attitude. Draw from the experiences of others to formulate your next idea or a solution to a problem–you might find during the process that you identify new ones. Find serenity in the practice of downloading your day; it is an opportunity for introspection, emotional inventorying, and exploration of the questions that follow. Author Flannery O’Connor once said, “I write because I don’t know what I think until I read what I say.” There is power and clarity in articulating and composing thoughts. Seize the opportunity for self-discovery through journaling. Your next written entry might just be the page that helps you unlock your best self.
First Lieutenant Melissa A. Czarnogursky is a LTG (R) James M. Dubik Writing Fellow. She currently serves as the Assistant Brigade Mobility Officer for 108th Air Defense Artillery Brigade at Fort Liberty, N.C. (forward deployed). Her previous assignments include the Company Executive Officer for Echo Maintenance Company 1-7 ADA, the Battalion Maintenance Officer for 8A HHBN, a platoon leader for various sustainment formations, and is a prior enlisted Field Artillery Sergeant. Her operational experience includes service and deployments in AFRICOM, CENTCOM, and PACOM.
