Starting my first official job at a public relations and advertising agency right after college was an exciting experience. Each day felt like a new story, filled with wins and challenges. Even though my days were filled with lots of writing—press releases, media pitches, and talking points—I needed another form of writing to get through the day. I needed writing therapy, and I found it through journaling.
Writing in my journal became a safe space to share my thoughts and feelings after tough days. Looking back on my experiences helped me make sense of my job and provided clarity that I sometimes missed. Through journaling, I recorded my journey and better understood my changing life.
I didn’t realize it then, but journaling would become my best form of writing therapy.
Writing therapy is healthy
Embracing the therapeutic power of journaling has been a transformative experience, especially when it comes to processing grief and loss. Putting pen to paper has created a safe space for my emotions and facilitated a deeper understanding of my feelings.
Harvard Medical School highlights how writing about grief and loss can boost the immune system and improve mood and well-being. Each stroke of the pen acts as a release, allowing my heart to unburden itself and ultimately pave the way for healing and resilience.
One thing to note is writing therapy is not a substitute for professional treatment. When dealing with sudden death or violence, you may need to talk to a therapist.
Benefits of journaling for writing therapy
Journaling is a powerful form of writing therapy, enabling you to articulate your emotions on paper. Here are some tips to maximize the benefits of your journaling experience.
Select a journal that transports easily and allows you to write in places outside your home.
Designate your journal as a safe space where you are free to explore your feelings.
Use reflective journaling to record events as they happen and to apply critical thinking and self-reflection.
Through expressive journaling, reflect on changes affecting you or your workplace. Write about what you like and don’t like.
Consider journaling to highlight your gratitude for the people and things you appreciate.
How to build a journaling writing practice
To fully enjoy journaling’s advantages, aim to write regularly. The consistency of your routine is more important than the length of each entry. Strive to incorporate writing into your daily habits, just like you would with bathing or enjoying a cup of coffee in the morning. Set aside a dedicated time each day, whether in the quiet hours of dawn or the peaceful moments before bed, to let your thoughts flow onto the page. I usually write in the mornings. However, I may write at lunchtime or before bed on busy days when I have early morning meetings.
Once you create your writing routine, set up a space where you feel comfortable and inspired to write. Perhaps you have a cozy chair by the window or a guest bedroom—wherever it is, make it your special place for reflection and creativity. Also, fill your writing space with items that bring you joy, such as a favorite notebook, a collection of inspiring books, or a plant that breathes life into the room. Consider lighting a candle or playing soft music to set the mood, allowing your mind to wander and your thoughts to flow freely.
Writing is hard. Despite your best efforts, you can never find enough time to get your content out the door. You dream about the day when you have a writing routine that helps you write and publish content consistently. If this sounds familiar, it may be time for you to fix your broken writing routine immediately.
But what if I told you I know how you feel? Despite writing content for work, I struggled to write every book I started between 1997 and 2017. Ten years! However, in six months, I became a published author by making a few changes in my writing routine.
I will share some tips to help you fix your writing routine. By adding these tips to your writing routine, you’ll find a flow and a process that works for you.
Disclosure: This page contains affiliate links, which means I receive a small commission, at no extra cost to you, if you purchase using the links.
(Photo: Shutterstock)
Take small steps to make big changes
Lean Six Sigma is an effective method used to solve problems. For example, I learned to use Lean Six Sigma tools while working as a communicator in manufacturing. Since it was clear my writing routine wasn’t working, I turned to Six Sigma to help me solve the problem.
I decided to use the Kaizen approach, which uses small steps to improve a process, a habit, or a product. While I believe in the DMAIC tool, where you create a plan to define, measure, analyze, improve and control a process, I decided to make my version called AIM, which allows me to analyze, improve and manage.
I recorded my answers on sticky notes, which I put on a large piece of paper taped to the wall. Once I reviewed my notes, I discovered a few reoccurring themes. Whether writing an article or a book, I realized that time and place were issues affecting my writing.
To improve, I turned to Dr. Robert Maurer’s book, One Small Step Can Change Your Life: The Kaizen Way. Dr. Maurer believes that by taking small steps to correct a problem, we only need to take small actions to achieve our goal.
I agree and embrace this approach. So, I asked myself, ‘What small steps will I take to fix my problems in managing when and where I write?’ The small steps I decide to take serve as actions to fix my problems.
Finally, to help me manage my writing routine, I kept my actions visible to stay focused.
Action step: Analyze your current writing routine to determine what works and what doesn’t work. Be honest with yourself. Determine what small actions you will take to improve.
Say goodbye to excuses
If you want to be a writer, you must constantly improve. Jerry Jenkins
As a certified Six-Sigma communicator who tells clients, ‘Change does not have to be hard. You can do this,’ it was time to take my advice and change my thinking about writing.
With the research compiled to start my small actions list, I examined my unfinished writing projects to see any worth saving. A book I wanted to write was the only thing worth pursuing. But before I started researching, outlining, or writing, I had to deal with my problem with finding the right time and a place to write.
My list of reasons I could not write included too much work, too many projects; family obligations like taking my son to swim practice; carpool duty; and not writing in my favorite spot. The list was long.
But my reasons were excuses. It was as if I expected time and opportunity to tap me on the shoulder. But it never happened.
Not finding the right time and place to write were excuses I needed to kiss goodbye.
Action step: Make a list of why you struggle with your writing projects. Pick out the excuses. Determine what small actions you will take moving forward. Add the information to your vision board.
See yourself in the future
Change starts in one’s mind.
Real change requires both head and hands. In addition to doing things differently, we must also think differently. For me, this meant prioritizing my writing.
I practiced mind imagery to complete my book, where I saw myself writing and finishing my first book. Used by professional athletes like Tiger Woods and Michael Jordan, mind imagery allows you to see yourself completing a task like swinging a golf club, making the winning shot, or, in my case, picking up a copy of my first book.
How often did I do this? Every day until I finished the book.
I envisioned myself writing everywhere through imagery – in my kitchen, at airports, in train stations, in the carpool line (before school let out). And it worked – soon, I was able to write consistently.
If you want to see a change in your actions, you must first change your thinking.
Karen Brown Tyson
Action step: Identify one to two writing projects you want to complete. Use mind imagery to envision yourself finishing your next writing project.
Divide writing projects into manageable tasks
Armed with a new way of thinking, I ditched my old writer mindset.
I got rid of all romantic fantasies about locking myself in a room for an entire weekend and emerging with a 50,000-word manuscript ready for publication.
I am not saying writing 50,000 in two days can’t happen. I’m just saying I no longer think about writing a book this way.
Writing a book can be a big challenge. I realized writing a book overwhelmed me to the point I would give up.
I divided my book writing project into manageable tasks and created a writing map with my new mindset.
One thing to remember: the writing map is only a guide. I still created a detailed outline and marketing plan for my book.
Action step: Create a writing map. Identify the steps you will take to complete your writing assignment. Post your writing map where it is visible.
Find the right time and place to write
Have you ever struggled to find the right time and place to write? I did.
I had no problem writing content anywhere and everywhere for work. Writing presentations at the airport before a flight? No problem. Writing a press release before bed after an 18-hour day? No problem. Writing one chapter of my book during a five-day business trip? Not happening.
It was easy to put other people’s projects and priorities ahead of mine. I had to learn it was okay to take care of the world as long as I cared for myself.
Does this describe your writing life? If so, it’s time to get a grip on when and where you write.
Step 1 — Determine the most important things you must have each time you write. My must-have items are a laptop, notebook and pen, and headphones. If you need coffee, add it to your list.
Step 2 – Whether you write at home or want to write while traveling, figure out how you will manage potential distractions. For example, I write at the kitchen table when everyone is out of the house at home. However, when I write in public places like coffee shops, airports, or train stations, I use my headphones to minimize noise and distractions.
Step 3 — Identify your ideal time to write. Pick a time when you are most creative. For example, I like to write between 5 and 10 a.m. using my laptop. However, if I’m traveling and don’t have time to write until later afternoon, I use a notebook to capture my thoughts.
Imagine sitting down to write again, but you are eager to get to work this time.
Instead of dreading the sight of your computer, you look forward to writing.
You took the necessary steps to find time to write.
You’ve got your new writing routine. Now all you have to do is follow it.
The world is waiting to read your next masterpiece.
If last year didn’t prove that life is full of change, nothing will. But one thing I’ve learned is to keep moving forward, one courageous step at a time.
Even during periods when God changes the pace of our lives, we must keep moving. After being laid off from working in a corporate environment in 2017, God didn’t tell me to go home and feel sorry for myself. He called me to continue working and serving his people through my local church and in my community. Throughout my life and my walk with Christ, I have learned that I cannot allow circumstances to prevent me from moving forward.
To stay on track, I am reminded of this scripture where Paul said, “I’m not saying that I have this all together, that I have it made. But I am well on my way, reaching out for Christ, who has so wondrously reached out for me. Friends, don’t get me wrong: By no means do I count myself an expert in all of this, but I’ve got my eye on the goal, where God is beckoning us onward—to Jesus. I’m off and running, and I’m not turning back.” (Philippians 3:12-14)
Disclosure: This page contains affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using the links.
Trust God to help you move forward.
Despite all of the changes I’ve seen throughout my life, I’ve learned to reach forward to God’s goal. Some days were easier than others, but I developed one secret weapon: I take small steps on the tough days.
On the days when I find it hard to move forward, I focus on taking small steps. Along the way, I tell myself:
You can trust God to move forward.
You are qualified.
Keep pressing toward the mark.
Don’t quit until you reach your goal.
Don’t be afraid.
If you’re wondering how to move forward in your life, you can take one courageous step at a time. I am proof that no matter how many times it looks like I’ve been knocked off course, I’m right where God wants me to be. All I have to do is keep moving forward.
Let the Time to Reset Tour Begin!
As part of my plan to move forward in reaching my God-goals, I published my second book, Time to Reset: A 21-Day Devotional to Renew Your Mind After Being Sidelined, Disappointed, or Knocked Off Course.
The Time to Reset blog and podcast tour starts on April 19, 2021. I invite you to follow the book on its tour as we stop at the blogs and podcasts listed below.
April 19th @ WOW! Women on Writing
Join us as we celebrate the launch of Karen Brown Tyson’s blog and podcast tour of her book Time to Reset. Read an interview with the author and enter to win a copy for yourself.
I’d love to help you as you take the next steps in your writing life. To get started, complete this form to let me know about your current nonfiction writing project and needs.
A Note from Karen: Since starting this blog, I don’t usually talk about anything other than writing, productivity, change, or faith. The recent events related to social injustice compel me to show support for the Black Lives Matter movement. Here’s a look at how to show support for Black Lives Matter.
My thoughts on recent events in the news
The past few weeks and months have been tough for me. The senseless deaths of George Floyd, Breonna Taylor, Ahmaud Arbery, and others are heartbreaking.
And unfortunately, all too familiar.
No matter how many times I see social injustice, excessive force, prejudice, unconscious bias, and systemic racism against people of color, I am shocked and disappointed. It’s hard to believe I’m still facing the same injustices endured by my great grandparents.
In the spirit of those who fought before me, I’m taking a stand for human rights. I sincerely appreciate all of the bloggers, writers, clients, and entrepreneurs who sent me messages of support in recent weeks. Now I must speak out through my platform to bring about the change I want to see.
Ways you can help
In addition to peaceful protests, there are several ways to join me in supporting the Black Lives Matter movement through action.
In recent weeks, I’ve joined organizations in their fight against racism and injustice:
NAACP (the leading civil rights organization in the country).
Equal Justice Initiative (an organization committed to challenging racial and economic injustice).
If you decide to donate, here’s a tool highlighting people and companies that will match donations.
Injustice anywhere is a threat to justice everywhere
In addition to the social injustice we see across the news, we must also examine systemic racism in other places like the publishing industry.
On June 8, book publishing and media workers committed to “a day of action in solidarity” in the long history of murders and injustice of Black people. The 1,500 workers also cited the publishing industry’s failure to hire and retain Black employees or publish a significant number of Black authors. The group donated one day’s pay to the Equal Justice Initiative and asked others to join them.
In addition to witnessing senseless acts of violence and racism, I see hope. In recent weeks, it’s been nice to see peaceful protests involving people of all races and ethnic backgrounds. I’m pleased to see people talking, learning, and growing.
But we cannot stop now.
We must keep pushing forward for the change we want to see in the world.
Everyone is facing change in this unprecedented time in history. In recent posts, I focused on journaling, survival, and following our dreams as a creative way to deal with the change many of us are facing. To close out this series, I thought it would be important to explore how to conquer change using writing therapy. If you are using writing therapy to relieve stress or deal with change in your life, please share your experience to help others.
There’s a sense of panic in the air.
With travel restrictions, job layoffs, and the loss of precious lives from every part of the world, more and more people are feeling overwhelmed by the global pandemic.
During times like these, it’s good to talk to someone. A recent discussion highlighted the urgent need to help people cope with disruption and loss, also known as “Adjustment Disorder.” Understandably, some people will need mental health treatment.
While it may be necessary for some people to get mental health treatment, others may find relief through creative outlets like painting, knitting, drawing, or writing.
Today’s post highlights the benefits of writing therapy and how to use it to conquer change.
Disclosure: This page contains affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using the links.
What is Writing Therapy
Writing therapy, sometimes referred to as journal therapy, relies on journaling exercises and prompts to improve mental health. As a supplement to other types of mental health treatments, writing therapy is a creative tool that could help you deal with conflict and change.
While writing therapy can be done with a therapist or in a group, you can also write on your own. The main point of writing therapy is to allow creative expression to help us with mental health and healing.
However, we shouldn’t think of writing therapy as merely writing in a journal. The three differences between writing therapy and keeping a journal are:
Writing therapy is more structured and involves exercises and prompts. Journal writing allows you to jot down thoughts using free form.
Where journal writing involves recording events as they happen, writing therapy aims to highlight specific events and your response to those events.
Keeping a journal or diary is usually private and personal. In contrast, writing therapy takes place with a licensed medical professional who works to guide you through your writing sessions.
Understanding the Benefits of Writing Therapy
If you currently keep a journal, then you understand how valuable journaling can be for you. Journaling has helped me through many life experiences, good and no so good.
Now examine how helpful writing therapy can be for anyone experiencing stressful life events like the death of a loved one, the loss of a job, or feelings of depression. Research shows that people who wrote for at least 15 minutes, four days straight, saw improvements in their mental and emotional health after four months.
As a result, writing therapy has proven effective in helping people through such conditions as:
Anxiety
Depression
Posttraumatic stress disorder
Grief and loss
Obsessive-compulsive disorder
Substance abuse
Eating disorders
Chronic illness
Relationship issues
Low self-esteem
How to Start Writing for Therapy
Overall, there are two ways to begin writing therapy – either with a mental health professional or on your own before meeting with a therapist.
If you decide to begin writing before meeting a mental health professional, here are a few tips to help you prepare.
Find a writing format that works best for you. A few options are a journal, notebook, or an electronic writing app.
If you are motivated by color and design, you may want to add stickers and affirmation cards to your journal or notebook.
Find a quiet place where you can write.
Decide ahead of time how long you will write each time. Don’t feel pressured to write for hours.
Identify the topic you want to cover and why you decided to start writing.
For your writing session, the Center for Journal Therapy suggests using the WRITE process which stands for:
W – What will you write about? Identify what’s going on and how you feel. Be specific.
R – Reflect on your writing topic. If necessary, close your eyes and take deep breaths.
I – Investigate your feelings. If you are writing about feeling stressed, be honest with yourself as to why you feel stressed.
T – Time yourself. Set a timer to write for 5 to 15 minutes. Make a note of the start time and end time at the top of the page.
E – Exit your writing session by reading what you wrote. Add a few sentences about what you notice about what you wrote and how you feel.
Writing exercises and prompts
There are many exercises and writing prompts to help you begin. Here are a few examples:
Write a letter to someone.
Try writing a letter to your 10-year-old self about life as a grownup.
Make a list of 100 items that relate to one topic or theme, like things that make you sad, things you love, or things you want to accomplish in life.
Take 15 minutes to write about anything that pops in your mind.
Mind mapping to explore your thoughts around a single topic or problem and everything that connects to it.
Use personal photographs to write about what you were feeling or thinking in the photo.
Finally, writing therapy is one way to deal with the anxiety that comes with change. But it’s not for everyone. You may find relief in other creative ways such as drawing, painting, and knitting.
If you need help, please get support. Talk to a therapist. Connect with your support systems like your spouse, family members, or friends. Contact the National Alliance on Mental Illness Helpline at +1 (800) 950-6264.
ABOUT THIS POST: Thank you for reading this post. This information is not intended to be a substitute for professional advice, diagnosis, medical treatment, medication, or therapy. Always seek the advice of your doctor or a qualified mental health provider with questions about mental health symptoms or medical conditions. Do not disregard professional psychological or medical advice or delay in seeking professional advice or treatment because of this post.
One of the biggest obstacles solopreneurs, freelance writers, bloggers, and entrepreneurs face is how to create a productive writing routine.
Disclosure: This page contains affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using the links. Not only do you have to run your business, but you need to find time to write your first book or your next book.
It’s easy to get overwhelmed and thrown off track.
Do you wonder how some writers can write anywhere? When you travel with the right tools, you can get a lot done. Check out this list for ideas.
A cluttered writing space can slow down your productivity. Here are a few ideas on how to declutter and simplify your writing life.
The infographic below offers five tips on how to create a productive writing routine. Are there other things you can do to establish a productive writing routine? Absolutely. The infographic highlights five steps to get you started.
Feel free to share your ideas in the comments section.
Let the Time to Reset Tour Begin!
There’s a sense of panic in the air.
