Here are some tips and tricks for efficient and effective mindfulness journaling.   

1. Buy a journal you actually want to use – Purchase a journal that meets your needs and taste.  I prefer lined paper, but some prefer unlined and even graph paper.  Select an inviting cover with a pattern or image that speaks to you.  Some options below:

·  Paper source $$$ (custom journals, personalization, and option for different page types such as unlined and graph):   https://www.papersource.com/search/go?ts=custom&w=journal

· Target $$: https://www.target.com/s?searchTerm=journal

· Amazon $$ (quick shipping if you have Prime!): https://www.amazon.com/s?k=journal&ref=nb_sb_noss_2

2. Create a list of journal prompts – Most of us would struggle to decide what to write unless given a prompt.  To make things easier, especially when pressed for time, keep a running list of journal prompts to utilize.  Here are some suggestions:

· Debbie Hodge created 365 journal prompts, or a prompt a day.  Here is the link for July’s:  http://debbiehodge.com/classmaterials/tami/365Questions/365Questions-07July.pdf.  

· Journaling prompts for self-reflection:  https://psychcentral.com/blog/30-journaling-prompts-for-self-reflection-and-self-discovery/

 3. Set aside a specific time and place to journal – Incorporate time daily or every few days for journaling.  You can write for just a few minutes or longer, depending on what your schedule for that day allows.  Pick a place that is quiet and peaceful.  You may want to consider creating a self-care area in your home specifically for these types of activities.  Once created, your journal would “live” here, and you would return to this spot for writing.