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Journaling Techniques for a Better You

Layne McDonald. Ph.D.

Are you looking for the best journaling technique you can utilize for a better you? There are so many great techniques you can focus on, and each has its pros and cons. 

The main thing to remember when searching for the best technique is that something other than what works for somebody else may work better for you. Experimenting with different styles will help you to see which one works better. With that said, there are some journaling techniques known to be more effective for personal growth.

Here are a few of the best journaling topics and techniques to use for a better you.


The best technique you can use for personal growth is gratitude journaling. This involves writing down the things that you are grateful for each day. 

Studies have shown that a daily gratitude journal can alter your mindset in 21 days. It teaches you to be more optimistic about life and be grateful for your things. 

It is common to focus only on the things we want and doesn’t have. Switching to thinking about the positive things in our lives helps make us happier and more content.


A dream journal may sound like an odd tool to boost personal growth. However, studies have shown that keeping a dream journal can help to improve your mindset.

A clear link has been discovered between dreams and mental development. It is thought that the skills we learn while awake come out stronger in our plans. The emotions you experience in your dreams can relate to your mind’s ability to cope with and process information.

So, if you want to recognize emotions, traits, and fears that you may have, looking at your dreams can give you the clues you need to change. Start writing down your plans as soon as you wake up. You can go back over them later to see what they mean.


Another popular journaling technique is to write about your goals and visions.

A goal-setting journal is one of the best ways to better yourself. You can use it to work on anything you want to change. It could be that you want to become more cultured by traveling more. Or you want to lose weight and get healthier. A goal or vision journal can prove invaluable to whatever part of yourself you try to improve.

You write down your goals and track your progress with a goal journal. With vision journals, you use them to write about your dream life. They also tend to be more visual. For example, you would add pictures of things you want to achieve in your dream life.

As you can see, you can utilize a few different types of journaling. The above are the three best techniques you can use to improve yourself. 

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