How to Journal Effectively

While only a tool, journaling is an important one that may offer significant spiritual breakthrough and development. You may want to sit with and ponder the following Scripture: “I will stand at my guard post, and station myself upon the rampart, I will keep watch to see what he will say to me, and what answer he will give to my complaint. Then the LORD answered me and said: Write down the vision; Make it plain on tablets, so that the one who reads it may run. For the vision is a witness for the appointed time, a testimony to the end; it will not disappoint. If it delays wait for it, it will surely come, it will not be too late” (Habakkuk 2: 1-3). While there are many schools of thought on prayer journaling, such the Ignatian concept of journaling only after prayer so as not to interrupt what is happening between you and the Lord, you may want to remember that prayer is a sacred conversation with the living, mysterious, and relational God.

1. Journaling may help you articulate or give word to what is going on inside. Thoughts, feelings, events can be poured out on paper that might otherwise be vaguely trapped inside. Proper spelling and sentence structure are not important. In fact, you may develop your own code with the Lord and to protect privacy (if that is a concern). Just keep it simple. What do you want to say to the Lord? What is on your heart? What is your feeling right now? It may be helpful to think back on your day and see what conversations you have been “replaying.” Take that same conversation to the Lord. 
2. Journaling may help you stay focused to catch the Golden Thread. When distractions abound, keeping a pen to paper may be helpful to stay focused. Some claim that a pen and journal are spiritual weapons. The discipline of journaling during and/or after prayer helps you see patterns: regarding yourself and your life as well God’s themes, or the Golden Thread of His voice and action. Because God is Other, the spiritual life is mysterious. Journaling helps make it tangible and honors the communication you have with the Lord.
3. These are some tips for journaling effectively. Discover your own journaling style as, over time, you will discover what works best for you. Keep a separate prayer journal, anything from a spiral notebook to prayer journal. Record the date, prayer content if applicable (ex. Mk 1), and other relevant details (ex. in HH or holy hour).  You may want to tag specific pages: such as a page for intercessions (write down the names and intentions of those you promised to pray for) or for discernment (if there are specific decisions you are considering).
4. Record key thoughts, images, lights, and feelings. These may be pleasant or unpleasant but note the feeling or movement connected with thoughts, images, etc. (ex. “I should take that job but was uneasy about it” or put this into columns with thought on one side and feeling on the other). This will greatly aid discernment. *Consider using dialogue form. Write your thoughts, feelings, and questions to the Lord. Next, record what you believe you are hearing or receiving from Him. (ex. You: “Jesus, I feel terrible after that meeting…”  Jesus: “My child, I know you are passionate but take time to seek Me…”). Are you addressing the Lord directly or abstractly?
5. ​Set aside one day a week (perhaps Sundays) or month (perhaps before Spiritual Direction), to review your journal in the form of a “repetition.” Prayerfully read through and highlight those things that, again, touch your heart. Write those in the journal for your selected day. These are themes God is pointing out to you and inviting you to enter into for further prayer.