We live in a world where there is, in  general, a basic freedom of expression.  Many express freely in social media these days. Whether it is something positive or negative, this is an “outward expression” of self.

However, there is also an “inward expression” of self which we can cultivate, because when done with the right intention, this can lead us to a revelation and understanding of self.  That is what journaling is about.

Journaling can help you to experience a sense of freedom, feel free to express your heart’s desire.

There are many types of journaling. Some are more general, while some are more specific, based on certain themes such as gratitude, health, career, self-care, and many more. To me, there isn’t a right or wrong way to do it. It is basically allowing the space for you to express yourself.  Drawing or doodling develops our creative side. A drawing tells a thousand words.

If you are new to journaling and wish to embark on the journey, yet are unsure where to start, here are a few tips on starting:

1. Setting Your Intention

  • It is always good practice to set an intention before starting something. This will help keep you aligned with your objectives whenever you need reminders on why you started.

2. Sacred Time and Space

  • Pick a time and space where you feel most comfortable. Preferable somewhere without distractions. You can choose to be in total silence or if you wish, play some soft soothing music in the background. Consider this as a sacred time and space for you to connect with soul.

3. Express Freely

  • Journaling is not only about expressing and writing about what makes you feel good. Sometimes we have bad days. We can write about what we experience throughout the day, it is a form of acknowledgment as well as expression.
  • At the end of journaling, perhaps you can even include what realizations you got through that experience or reflect on what changes you would make the next time you have a similar encounter.  You never know, you may find yourself coming up with creative ways of dealing with the issue at hand.

4. Types of Journal

  • Random journal : You can write different things on different days. There are many examples and ideas that you can find online.
  • Goal-oriented journal : As an example, you may want to have better health, and decide to eat well, also include some physical exercise. You can write down the goals you want to achieve, the deadline to reach this goal and your plan to achieve your goal.  Then you can start a tracking list to track your personal progress including your thoughts, feelings and food intake.

5. Using Colors and Creativity

  • I personally feel adding color to your life (in this case, while journaling) makes it more fun and expressive. You can use some color pencils, coloured pens or even stickers. It is also a great way to kick start that creativity in you.
  • Explore bullet points, tracking calendars, doodles or even a combination, follow the mood of the day!


  • Adding positive quotes that resonate with you into your journal can serve as a reminder of how great life can be and keep you on the upward momentum of positivity!

These are just a few tips to get you started. Remember journaling is a fun journey. So have fun while unleashing your expression of creativity!

Camen Rae Chan is an adventurer, nature lover, yoga instructor, and life transformation coach.  She believes that for a person to grow means to nurture overall well-being. Carmen travels internationally to share, inspire, coach people to live their desired joyful life by manifesting their highest potential, using an integrated approach that aligns body, mind and spirit. To get in touch or share stories with Carmen, e-mail her at cr@carmenraechan.com