There are many sources out there but always most important question left out how to start a journal.
In this article we will go and talk about V-O-M-I-T method I came across on youtube and just by writing these letters one by one with the meaning behind it. You will see, you will have started without delay.
How to Start a Journal?
Starting a journal can seem daunting, but it's about embracing the process and allowing yourself to freely express your thoughts. When I was searching on this topic, I encountered a video explaining a method, so let me share it with you as well.
V-O-M-I-T
Here’s a step-by-step guide to help you begin your journaling journey, following the V-O-M-I-T technique.
V – VOMIT YOUR THOUGHTS
The concept is to vent or "vomit" your thoughts onto the page without holding back. This is a raw and unfiltered way to clear your mind, similar to how physical vomiting relieves your body of discomfort.
Start with writing about something that makes you angry, frustrated, or anxious. Don’t worry about grammar or coherence; just let the words flow. For example, "I’m so frustrated with my job because I feel undervalued and overworked..."
O – OBLIGATIONS
This part focuses on listing your obligations and responsibilities, effectively turning your journal into a space for organizing tasks and commitments.
Write down everything you need to do, from major projects to simple chores, like "Finish project report, call mom, buy groceries, schedule doctor's appointment."
I – IDEATE
Journaling can be a tool for brainstorming and generating new ideas. This step is about allowing yourself the freedom to explore various thoughts and solutions.
Set a timer for 5 minutes and jot down as many ideas as possible related to a specific goal or problem, no matter how outlandish they seem.
T – TRAJECTORY
Reflect on your life’s trajectory and assess if your current actions align with your long-term goals. It’s about ensuring that your daily activities contribute to your overarching objectives.
At the end of each week, write down whether your actions are moving you closer to or further from your goals, like saving money, improving relationships, or advancing in your career.
To begin, just grab any notebook and start with the letter "V" in VOMIT. Don't overthink the process. The key is consistency and honesty with yourself and keep going with other letters by one by O-M-I-T. Over time, you’ll develop a deeper understanding of your thoughts, emotions, and behaviors, leading to personal growth and clarity.