JOURNALING FOR PERSONAL AND PROFESSIONAL GROWTH EQ CONFERENCE

Tell someone near you about yourself as a journal-keeper. Why did you sign up for this session? What is your history with personal journaling? At what times in your life have you kept a journal or diary? What are the benefits, for you, of keeping a journal? If you are not journaling as much as you would like, what is getting in your way?

About me . . . High school teacher. Writer. Compulsive journal keeper. Compulsive reader of journals and books about writing.

What are the benefits of journal keeping? “I never travel without my diary. One should always have something sensational to read on the train.” Oscar Wilde

RESEARCH-BACKED BENEFITS of regular journal writing . . . Increases mindfulness: quiets the mind, helps us be in the present moment and see reality more clearly. Organizes thoughts and helps us prioritize and problem solve. Aids in achieving goals. Can help us to specifically define our goals, devise steps, and be accountable to ourselves. Helps process, regulate, and express emotions. Aids in understanding other people’s points of view. Helps us identify values and live in accord with them. Increases creativity and helps us see in fresh ways. Improves writing skills, memory, and speaking. Lowers anxiety and stress. Aids in processing trauma. Improves immune system and decreases symptoms of some diseases.

Our fragmented, interconnected, and busy lives means . . . We need the opportunity to be alone and check in with ourselves. It’s a necessity.

WHAT ARE YOUR OBSTACLES to keeping a journal?

Time: a very real issue Exercising Shopping, cleaning, cooking, errands, childcare . . . Grading Meetings Teaching Sleeping Appointments Lesson Planning

Mental state: expectations I should write every day. I should write about that event, that issue, that question. I should have a nice handwriting. I should write well. Future generations will read my journal, so it should be worth reading. I should NOT be writing about (whatever it is I’m writing about ) because it’s not important, too dark, too shallow, too whiny, too self-centered, not nice, too nice . . .

Make journaling a habit, not homework. Aim for a reasonable goal (i.e. 15 minutes, 3 times a week.) No homework. Write whatever you feel like writing the moment you sit down. Have self-acceptance for wherever you are in the moment. Write only for yourself. No worries about handwriting, writing style, future readers, or your writing ambitions. Let your journal accept you unconditionally.

Freewriting Rules 1. Write without stopping. 2. Write for the whole time. 3. Don’t worry about spelling and grammar (for now!). 4. Follow the dog.

Journal Freewriting Hints Begin the present moment with what you are thinking and feeling. Describe your surroundings using all your senses (smells, tastes, sounds, temperature and texture, colors, shapes) Begin with “I am . . .” and describe where you are and what is happening. What is to the right and left of you, in front of and behind you, above and below you? If you feel stiff or self-conscious, write about it!

TEACHER EXAMPLE . . . If it makes journaling more fun for you (and doesn’t trigger your perfectionistic or procrastinating tendencies), you can draw in your journal, paste in mementos, etc.

PROFESSIONAL GROWTH Journal regularly on your teaching practice. (You may want to keep a separate journal.) Focus on a particular teaching question. Track and reflect on your experiments and observations. How can I best help my students who are struggling readers? What can I do to create a more positive classroom community? How can I support my math students in developing higher level thinking skills? How can I successfully integrate mindfulness practices into my classroom?.

PROMPTS Review your list of writing prompts. Put a star next to the ones that appeal most to you today.

WRITING TIME: You will have an opportunity to share your writing or talk about your writing in small groups – but will not be required. Don’t worry about offending your group by not sharing – we trust we are all doing what is best for ourselves today. Don’t worry about imposing on your group by sharing; it’s a gift to hear from you!

CLOSING A line from what you wrote. A thank you to someone in your group. Your most important learning or take away.

SHARING (use timer) LISTENERS WRITER Share all of what you wrote. Share part of what you wrote. Talk about what you wrote. Talk about your writing process. Don’t share. LISTENERS Be mentally and emotionally present. Say something back. An emotion you felt. Language you admired. Something you learned. Something you appreciated. A place you connected (but don’t make it about you).

OPTIONS: Think about where you could fit in regular journaling. Wake up 15 minutes earlier? Get to work 10 minutes earlier and stay in your car? Right when school gets out? Before bed? How many times a week would be a gentle, manageable goal for you? . Make a commitment to your group. Everyone share a line from your writing. What questions or insights are coming up for you? Remind: hundreds of websites with daily writing prompts. Add in Inner Critic. Handwriting vs. typing. Writing with people with unconditional positive regard.

OPTIONS FOR DEEPENING . . . Looping Questions What I am really trying to say is . . .