How to Keep a Journal

September 30, 2015 | Written with Love By: Shaina Leis

Did you know that the average person has between 50,000 and 70,000 thoughts per day!?

Our poor minds are in constant overdrive and they deserve a break once and a while.

Journaling can be an effective way to organize your ideas, sketch your dream future, vent about that asshole who never called you back or a way to do some serious reflection.

But journaling is more than just jotting down thoughts in a cute little book. It’s an opportunity to sit with yourself and just be. Something that most of us never do. Partly because we’re just so damn busy and sometimes because we’re afraid to face ourselves!

But regardless of your excuse, once you make the time, you may find that it’s one of the best forms of therapy- and the cheapest : )

I wish that our schools gave us the opportunity to sit and write- freely. I wish that I was taught the importance of getting to know myself through this method. After all, the relationship you have with yourself is a pretty important one!

Keeping a journal doesn’t have to feel like a chore. There are a TON of different ways to use one. In today’s video, I discuss a few of my favorite ways, but choose one that feels good for you.

CLICK the IMAGE below to WATCH my VIDEO: 5 Ways to Keep a Journal!

p.s. If you have any other ways that you use a journal, I’d love to hear about them in the comment box below : )

With gratitude and much love,




Dear Journal, I met the cutest guy at whole foods today…we bumped into each other (literally bumped into each other) near the organic dried mango on aisle 4, ahh it’s meant to be.

Dear Journal, he has not called in 3 days! I think he likes somebody else. I’m about to explode. How could he do this to me? Why do I keep picking the wrong men?

Dear Journal, just thank you. Thank you for the trees and the clear blue sky. Thank you for my incredible health and even this huge pimple on my chin, because without it, I wouldn’t appreciate clear skin.


What’s up guys. I’m so happy to be talking about one of my favorite forms of therapy- journaling.

I was never big into journaling, I think I had one diary growing up…mom, don’t look in my special box in the basement!

It wasn’t until I started this work and self coaching that I really saw the power behind writing things down. Now, I wouldn’t say that I’m obsessed with journaling.

Alright so I have a little obsession guys…there could be worse things ya know!

Here are 5 different ways to use a journal:

1.) Release built up emotion It’s just not healthy to hold onto feelings of anger or frustration in your body- it causes stress and sickness and acne…so you really want to get it all out! Just use the paper as a venting machine (yes I said venting, not vending) as you would a friend.

2.) Gratitude I kept a gratitude journal last year. Everyday I would write down 5 specific things I was grateful for. It’s such an easy activity and it’s a great habit to create especially if you aren’t used to focusing on all the positive things in your life.

3.) Law of Attraction/ Pray Rain Journal I won’t go into the explanation of why it’s called a Pray Rain Journal, but basically what it is…is when you journal about something as if it’s already happened.. which in the realm of law of attraction- pulls that very thing into your life.

For example, I just started a new pray rain for my Youtube channel- where I’ll write things like “oh my gosh, I just hit my goal of 100,000 subscribers…I feel so excited. My videos are helping more and more people.” You pick an area of your life (love, career, a project or working on) and write about the scenarios you dream up in your mind as if they’ve already come to fruition. Choose one journal specifically for Pray Rain and be sure to write one page everyday. As you’re doing it, ground yourself in the positive feelings you’ll experience.

4.) Reflection This is great when you want any sort of clues from your childhood. Like when you searching for your dream career, you’ll definitely want to look back to when you were a kid and what you enjoyed doing. Or if you’re looking to gain a better understanding of yourself in present day and how your past plays a role in the person you’ve become. It’s a great way to gain clarity and get to the root of it all. For example, if you wanted to know “why do I keep choosing the wrong men?” It’s a great opportunity to reflect and pinpoint where the cycle began.

5.) Self Coach I teach my clients a specific way to self-coach, so if you’ve never hired a coach before, you may not be familiar in how to do this. But, in a very general sense, when you’re journaling and you’re trying to solve a problem- just write down the question/ problem (how do I blank) and answer it! Set a timer and just start writing to see what pops up for you. Because we already have all the answers inside, but most of us don’t take the time to actually ask ourselves the questions. So just be honest and don’t hold back while writing.

Thanks so much for watching and subscribing. If you guys have any other ways that you use a journal, let me know in the comment box below. I’ll see you next week. Bye.


Hi there! I'm Shaina Leis- founder of this inspirational space :) I'm a Certified Life Coach with a passion for helping young adults better themselves and their lives. In this blog, you'll find general advice, career guidance and so much more. Have fun!