I was once obsessed with Diet Dr. Pepper. When I was pregnant with my daughter and couldn’t have caffeine, I had a case of caffeine-free Diet Dr. Pepper shipped to me from Texas because you couldn’t get it locally. I allowed myself one can a day, but after she was born and could have caffeine again, that quickly grew to more.

Of course, this was not a healthy habit and I knew I had to stop.It was hard when I gave it up, but I was able to power through the cravings. Except when it came time to make dinner. That was my favorite time to fill a giant glass with ice and slowly pour the soda, listening to the ice crackle and the bubbles fizz and dance and tickle my nose. I’d grab a straw, pinching it a bit so that only a tiny bit came out, so I could prolong my pleasure. Each time I opened my drawer and reached for my knife, my mouth would water, imagining the taste of the soda sliding down my throat.

Without realizing it, I had created an evening ritual for drinking soda. It took weeks and weeks for that craving to fade away, but it taught me the power of a ritual and how to create one for the good things I wanted to cultivate in my life, especially my journaling. The more steps I created in my ritual, the more it became part of life, something I had to do in order for my day to be complete.

Here are some elements of a journaling ritual you might want to create. Your ritual does not need to be long. Even a thirty-second one will work. Choose the ones that resonate with you and deepen your journaling practice.

Sacred Spot

Choose a spot for your writing. I have a table in my music room, but this doesn’t need to be a dedicated room. It could be a basket filled with your journaling supplies that you take out at the kitchen table. And you don’t need to be limited to one spot. Try experimenting with different places - at a busy coffeehouse, a quiet library or out on your deck.

Intention

Choose a word that reflects what you want to feel while writing. Perhaps hope or possibilities or a fresh start. Or self-compassion, forgiveness or wisdom. Or resilience, grace or gratitude. You’ll go deeper in your journaling and discover insights by first choosing a word. Sometimes, I’ll keep the same word for a week, other times, I choose a new word each day. Right now, my three favorite words are transform, balance and renew.

Relax

When I have the time, I’ll start a journaling session with a meditation or mindfully listen to a song. I’ll close my eyes and pay attention to my body, scanning for tension and ease. I don’t always have the time for a full meditation. But even taking a few deep breaths and centering myself helps me relax and keep my mind open to the possibilities discovered in my writing.

Senses

Evoking as many senses as possible tells our brain this moment is important. Perhaps you’ll light a scented candle or ring a little bell or smoothe your hand over a fresh piece of paper. I love to journal with a cup of coffee, wrapping my hands around the mug and feeling its warmth as I inhale deeply. 

Motion

Actors will often tie learning the lines to a specific motion because it helps our brains create a stronger connection. The same with religious rituals like folding our hands in prayer or making the sign of the cross. It doesn’t need to be a complicated motion. I slowly choose a pen from my pencil cup and use my thumb to press the button on top, sliding the ink down. Like my mouth watering when I reached for the knife, it tells my brain and my body that it’s time to write.

The ritual you create will help you deepen your journaling so that you discover more insights. Experiment with some of these ideas. Keep an open and curious mind as you find what works for you.

Create your own meaningful writing ritual!