Are you a chronic overthinker, constantly ruminating on the who, what, where, when, whys, and hows in your life? Your brain is never off, and the dialogue never runs out of things to say or question. This type of brain activity is exhausting and leaves less room for your creativity or thoughtful breakthroughs to come to the forefront and be heard.
With such an emphasis on consuming others’ content and, in turn, ideas, thoughts, and opinions, sometimes it can be hard to pinpoint what your own thoughts, ideas, and opinions are. You might have many thoughts swirling in your head, but you can’t form concise ideas or decipher between the emotions in your body versus what your head is saying.
Micro journaling can help you make sense of the chatter upstairs and compartmentalize your thoughts and feelings. Use the practice of micro journaling to get in touch with your inner world and personal beliefs while simultaneously quieting the noise.
Overwhelmed-
You might’ve heard of the magic of morning pages or have been interested in journaling, but overwhelmed by the sheer amount of time it takes or what you would write about. Luckily, microjournaling removes those fears.
Instead of writing for a 20 or 30-minute session, you write for a couple of minutes with some quick prompts or whatever comes to your mind. There’s no right or wrong way to complete your microjournaling. You can be inspired by the moment, the past, or the future. Keep things light or dig deep to discover the answers you’ve been searching for.
Freewriting-
Here, you set a timer for your chosen number of minutes (around 2-5) and write whatever thoughts come to mind. It doesn’t need to be pretty or groundbreaking revelations. It’s to remove the clutter from your brain and put it on paper, much like a spring-cleaning decluttering session at home.
Microjournaling Prompts-
If freewriting trips you up and you prefer a more structured approach, use these prompts or create your own prompts. They can range from simple ideas like how did you enjoy the weather today? Or deep thought-probing questions like what is your greatest fear, or what is currently holding you back in life? You can make them up as you go or use preselected prompt questions. It’s whatever you’re feeling in the moment.
Light Micro Journaling Prompts:
Use these on days you want to keep the energy light and upbeat-
- How is/was the weather today? How does this weather make you feel?
- What are 3 things you’re looking forward to today?
- What’s something you’re proud of yourself for lately?
- What’s been the best conversation you’ve had recently?
- Which hour of the day do you feel most like yourself?
- What are 3 things you’re grateful for?
- Describe your perfect day
Mid-Level Micro Journaling Prompts:
When you want to keep it neutral
- When was the last time your nervous system felt safe?
- How does your body feel? Is there any pain? Where could it be stemming from?
- What would your last meal be?
- What’s your most recent habit? Is it helping or harming you?
- What’s your screen time? Are you happy with that amount?
- What theme has been consistent in your mind lately?
Deep Micro Journaling Prompts:
When you’re in the mood to go deep and discover
- What is making you sad lately?
- What is something you’ll be scared to regret in life if you never do it?
- Where in your life could you make a change for the better?
- What is a negative trait you’re willing to own about yourself?
- If you had the power to change one thing about that world, what would it be and why?
- What is something you need to forgive your past self for?
Overthinking Energy-
If you’re a chronic overthinker, whether from a case of ADHD, OCD, anxiety, or something else, all that buzzing energy in your brain needs a place to go. Moving your body, talk therapy, somatic movement, and micro journaling are some of the best ways to transmute that unsettling energy. (Yes, you should also consult with your medical doctor to come up with a personalized treatment plan if necessary)
Your thoughts can become messy, like your email junk inbox, and need to be organized. They can either be responded to, placed in the junk category, deleted, or forwarded. Microjournaling can help you make sense of these thoughts and arrange them metaphorically to their proper file.
When to Practice Microjournaling-
Since microjournaling takes very little time, you can do it as a part of your daily routine whenever it fits best into your schedule. Do it in the morning to set yourself up for the day, in the afternoon for a midday reset, or at night to help you process the day and calm your mind before bed.
Can you Still Journal Normally?-
Full-fledged journaling sessions are still encouraged, but while practices like morning pages are super helpful, they might be more effective for a chunk of time while you’re in a creative process or life transition. Microjournaling can help you maintain this journaling habit without feeling overwhelmed by the need to complete 3 pages of single-spaced writing.
The best habits are the ones you’ll stick with long-term, and microjournaling is a realistic practice you can complete daily while also finishing everything else you need to get done. Working out, creative projects, work, social and family time, alone time, eating well, and keeping a clean and organized home require a lot of time and energy. That’s why microjournaling can fit so well into your schedule.
Final Thoughts-
Microjournalling should be added to your wellness routine if you’re looking for a time-efficient way to declutter your mind and calm your nervous system. Throughout the day on social media, you hear many others’ thoughts and opinions. Microjournaling can help you reconnect with your personal thoughts and beliefs.
Microjournaling reduces the overwhelm that might come from regular journaling, so you can quiet the consistent mental chatter and process your feelings in short bursts of time. Choose your own microjournaling adventure by using our prompts, create your own, or freewrite for a couple of minutes.
Complete this practice in the morning to start your day, in the afternoon of a midday reset, or at night to calm your mind before sleeping. Hopefully, this microjournaling routine can help to reduce the chaos in your brain.
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