7 tips for using journalling as a micro-habit for self-care

If you are often the caregiver in relationships it can be hard to prioritise your own needs. Putting pen to paper can help with this. Journalling does not need to be a mammoth undertaking, especially if time is of the essence. While it might sound nice to take an hour each day to write and reflect, this is not always possible with the pressures of modern life. 

The following steps can support you in building strong foundations for a healthy habit of checking in with yourself and your feelings. 

1. Treat yourself to a lovely new journal, maybe even a pen too. These do not need to be expensive, just pick designs which speak to you. Enjoy that nostalgic ‘back to school’ feeling of new stationery. Having something appealing to write in is an ideal start and a great entry into the world of self-care, particularly if buying a little gift for yourself is unfamiliar territory. 
   
   
2. Make yourself a brew, (or any other soothing drink of your choice) and take five minutes to consider your own self-care. What does it look like right now? Are there things that regulate you, like yoga, a long bath, walking the dog, or chatting with a friend? Or possibly things you would like to do more of or try? Make a spider diagram with ‘self-care’ in the middle and note down what works for you when you need it.
   
   
3. Another micro-habit which can support regular journalling is gratitude. Keep a regular note of what you are grateful for. For example: “I’m grateful for seeing my friend for coffee earlier.” Why not try this right now? Write down what you are grateful for today.  
4. Consider your values and what motivates and inspires you. What gives your life meaning? From here specific intentions can be set and brought to life by naming them in your journal, to regularly come back to and check in with, keeping you on target. It is your journal, so it is important that these intentions are true to you and what you want, as opposed to what you ‘should’ do or think.
   
   
5. Write freely without editing. Set an alarm for five minutes and write out whatever comes to mind. You might surprise yourself by reading this back and it can be refreshing to get down what has been on your mind.
   
   
6. Remember this is your private space, and about you and your needs. Return to it to ground yourself and/or consider doing an activity on your self-care spider diagram.
   
   
7. Reflect on any resistance or reluctance which may arise in deciding to prioritise your own feelings or self-care. Caregivers can sometimes be referred to as ‘selfless’, often by well-meaning people who mean this as a compliment. Consider this word and its meaning. An absence of self. Is this really something to aspire to?

Building self-awareness and practising self-care in a capitalist society can be a radical act. Even in micro-form these habits can build up and help create a regular routine of checking in with ourselves and responding to our own needs, a healthier alternative than attempting to pour from an empty cup, as the saying goes.

Journalling can also help on your therapeutic journey. To find out more about this you can search by keyword on Counselling Directory for therapists who incorporate this into their client work.