Joyce Chapman

Journaling 101 with Joyce Chapman

Joyce — Mon, 06 Oct 2025 19:36:50 +0000

What is Journaling 101? A blog for journalers, writers, and people who want to get in touch with the most fascinating person in the world – themselves!

I have been journaling for over 50 years now and since the day I began, I have been intrigued by the fact that I never run out of things to write about! I was sure that if this hanbit was so powerful for me, everyone else would want to journal too. So, I invited some friends into my living room, and we began writing and sharing. Then I left my living room and began to share my love of journaling with larger audiences and groups. (Many, many times, people would come up to me, and I could feel the excitement washing over them as they began to journal, learn more about themselves, and the world around them. And I love being part of that feeling!)

One of the biggest hurdles some people face as they begin journaling is that they start off like a rocket and then often forget to put journaling on their schedule. Journaling is not necessarily keeping a “diary,” but it is also not writing chapter and verse either. I know some journalers who write intermittently and others who faithfully write daily. There is no “right” way. There is only your way.

One reader wrote to me after reading my book Journaling For Joy, that the best part of reading the book and her start in journaling was that “I had introduced her to herself.”

What a wonderful adventure! Learn who you are by letting yourself tell you! So grab your pen and journal and join with me to be true to who you are!

Read the suggestions, questions, or tips below and then let your thoughts flow and write to capture whatever comes into your mind! Sound fun? It is!

In joy, Joyce

To begin…Ask Yourself:

What do I think/feel, right now, about keeping a journal and what would I like journaling to do for me?

Why do I want to keep a journal?

What do I want my journaling habits to be?

What kind of journal or computer program do I want to use, and why?

After you have answered the first questions you might like to continue by keeping A Daily Log

When I first started to journal one of the techniques that I practiced was to keep a daily log.

Today I know that this technique is one of the reasons I quickly realized the value of paying serious attention to my life. By recording my life in my daily log, I found that I was the person in charge of what I really wanted in my life. I was becoming much more aware of “being the main character” in my life. (Now this may sound strange to some of you but the truth is I was allowing my life to…just happen most of the time. And I was really excited to reflect at the end of each day and write in my daily log what did or didn’t happen. I could and would be more awake and aware. It was time for me to live in choice!)

Keeping a daily log is very much like the “Dear Diary” journaling that most of us have done in our journals and diaries throughout our lives. Are you saying, “I know I already do this, or I do write every day about my day, or…Well, I’m suggesting…let’s all do this for several weeks and notice if anything shifts or changes because of committing to the “daily-ness” of practicing a habit.

So…every day during the month of January sit down daily, open your journal, write the date, a record your day. Remember this is your log so you can write one word, one line, or pages and pages. Then as always, I suggest to, reread and give yourself some “feedback” or a new journaling assignment you want to do.

If this is a new practice for you here are a few tips: Close your eyes and visualize the day. Ask yourself some questions to spark your memory. Questions like: If I titled my day, today, how would I title it? What did I do first this morning? Was I looking forward to my day? Who were the people in my life today? How did I feel in the late afternoon? What was my evening like? What was the best part of my day, why? What would I have liked to change? Is today a day I’d like to repeat? Why, or why not? What do I want to remember from living my life today?

Do you have journaling friends that you enjoy talking about what you are noticing and journaling about? If so, send these ideas to all your family members and friends who also share your passion for journaling.

During the month of February let’s talk about keeping other logs to keep. Here’s a section* from Chapter 2 in Journaling For Joy that will get you started :

*KEEPING A LOG FOR EVERY OCCASION

How can I know myself?” people often ask when they begin on their self-discovery process. They may be acute observers of others, but they do not direct their attention to observing themselves. When I taught young children, I would tell them jokingly, questions like, “Your ticket to come in tomorrow will be to know what color your mom’s eyes are. All who know their telephone numbers will get their names added to the I Know list.” I would encourage them to become aware of the world around them. And, of course, they would laugh and come to school knowing more than they knew the day before-also more lively and more interested and involved in their lives.

One of the simplest ways to observe yourself is by keeping a log, or simple list recording the details you’re interested in knowing more about. When you choose to be more aware, follow through with a concrete action: set the facts and figures down in black and white before you. What are you dissatisfied with? What do you feel unfulfilled about? What area would you like to assume more control over? What feeling or experience do you want to increase in your life? Make a log, and begin recording the raw data you will have to work with.

Author George F. Simons in his book Keeping Your Personal Journal, recommends asking, “If I could take a souvenir or memento from today, what would it be?” and “Is there something I would like to say to each person who entered my day in some form?” Wonderful learning can come from recording the activities, thoughts and events of one single day:

Want to become more positive? Log your negative thoughts and words for a day. Then write what your learning is from what you have observed.
Log your accomplishments for a week, and then write a Feedback Statement.
Keep a log of your frustrations during a day at the office or at home. Then write what you can learn from what you have written.
Want to learn to communicate more effectively? Keep a log of your communications for a day, and then write yourself a Feedback Statement.
What’s bugging you? Keep a log for a day, and then write your conclusions and recommendations to yourself.
Your body is acting up again? Keep a record of your symptoms for a day or a week, noting alongside each what else was going on in your life at that time. At the end, write what learning is available from this record. Then keep another log: of times your body feels wonderful!
Keep a record of your loving encounters for a day or two: what message comes through your writing?
Want to learn to be more assertive? Keep a log of your interactions for a day. Ask yourself, “Did I say what I felt, wanted, needed? Or did I say, `What’s the use?’ or ‘Who cares.” What difference does it make?^‘ “
Low self-esteem? Keep a log for a day of thoughts and interactions that raised and lowered your self-esteem. What is the learning there?
Is self-awareness an issue for you? Keep a log for a day of your state of energy, moment to moment. Write a Feedback Statement about what your observations say to you.
Keep a log of your feelings for a day. What do you conclude? Write about your learning. If there is a feeling you want to increase in your life, keep a log of the times you experience this feeling. Is your life too bland? Keep a log of times you experience passion. Summarize your conclusions.

In a brainstorming session, I once encouraged participants to list every kind of log they had ever used or would like to use. The list covered an entire wall. You could think of an infinite number of ideas for logging. If you keep a log of what you did in your garden this year and how it turned out, you could improve your garden next year. If you have a weight problem and cannot remember what you have eaten today, you might want to start a food log. If you want to increase your exercise, how about an exercise log?—give yourself gold stars! If you want to recapture the romance in your relationship, begin a romance log.

If you want to find out what’s going on in your life that causes you so much conflict, keep a conflict log. Were you criticized? Did someone take something you wanted? Were you unable to do what you wanted? Were you unappreciated? List these incidents, what the issue was, who was involved, and what you wanted. When conflicts persist, they can turn into complaining, gossip, and symptoms of physical illness. Your conflict log will lead you to root out the causes of conflict. When you keep this log, action will follow to resolve the problem.

Do you have habits you would like to change? Catch yourself substituting new behaviors, and keep a log of what you did. Keep a phone log, to find out how much time you spend on the phone, and with whom. Keep a log of addictive behaviors, and the thoughts and feelings that preceded them each time. Note and write down any judgmental and critical remarks, and the effects they produced. Log your mistakes and what you learned from them. And how about a log of “Erase Its”—what you would like to be able to erase from the day (that second brownie, those harsh words with a loved one, the job left undone). Then try logging your wins, your successes, your accomplishments.

As you look over a log, you will begin to notice patterns and see relationships between thoughts, feelings, and actions. By becoming the observer, you then become the planner, the designer, the critic, and the organizer. Logging captures the details that point to a powerful realization: Aha! I’m in charge of my life! I create my own mental environment. Logging is a great self-empowerment tool.

The technique tips for March are all from Chapter 3 in Journaling For Joy, “Snapshots of Your Life…An Album of Memories”

I love talking with people who say, I want to write my life story. Then the next sentence is often, Where should I start? If you are one of those who want, and are ready, to recapture your life experiences on paper, let’s begin!

This first week start off by making a list or use what I call making a cluster design, of memories you can easily recall. You may find yourself thinking of a time in your childhood… that was a joyful memory, or something that you would rather not remember, or meeting a person that has impacted you, and so much more! This first writing is going to help you write that Life Story you say you want to write.

Week #2

Did you remember lots of memories from last week? This week take time to add to those lists! Dig out some of your old photos and start going through them, When one really “speaks” to you, think of a title for that life experience and add to this growing collection…of memories you want to put into words!

My guess is that ideas, past experiences and events are… wanting to be written down. If this is true, then another easy way to expand these memories is to make a list of the characters in your stories. Then, next week we’ll build on this step!

Week #3 and 4

What did you discover last week by making your list about the different people in your life? This week review your list and ask yourself: Do I want to include some of these people in my life stories? Then set aside time to begin capturing these memories!

You have really just begun even if you followed all this month’s suggestions. So, my invitation to you is to continue to write your stories! As you write please remember “Life is an adventure. By opening up the album of stored memories, you allow yourself to re-create, rethink, and recapture the valuable thoughts and precious feeling you may have missed along the way.”

The technique tips for April are all from Chapter 4, Listing Your Life, in my Journaling For Joy book.

Making lists is so much a part of most people’s lives that you may be thinking, is making a list really a method to be used as a journaling technique?

I love talking about all the possible lists to write in my journal. (In fact, I have a section in Chapter 4 titled, Listing Your Life in my Journaling For Joy book. )

So…let all begin this first week in April, by writing a list of lists…that you know you want to make.

After you’ve written some lists you know you want to write, take some time to review and when you are ready to write, answer this question: What have I discovered so far by making a list of lists? Then, get started by choosing one or more of the lists to begin using this technique to explore and understand how list making can lead you to your next journaling step or assignment.

I am passionate about living true to what I say I want, so one list I’d like to recommend …if you haven’t already written it is: Make a list of what you want. Reread that list and circle what you are willing to commit to bringing into reality. These lists will very likely lead to lots of other lists. (If you want some that I often recommend, please email me to send you a list!)

Making a list to discover, and sometimes rediscover who you are, is a very valuable habit. A great place to start is to examine what your beliefs are…for the basic areas of your life. Ask yourself, “What do I believe about realizing my dreams…my: future, family, health, relationships, money, and so much more. (This is not a one-time journaling experience…it is going to be a life-time adventure into yourself!)

Make a list of questions you want to ask yourself that will help you review this year so far. When you feel you have a list that will give you insights into what you learned and experienced…start writing your answers!

Share With Me!

Imagine a world where journaling is popular and is a tool used to achieve inner peace, self-discovery, and to encourage embracing peace on Earth! If you would like a journaling tip to help you figure out what is next, have a question you’d like to ask me, or share a journaling experience/entry, please send me a message or question on my website at http://joycechapman.com/contact/. I will reply right away.

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Ask Joyce!

Joyce — Tue, 11 Oct 2022 18:11:00 +0000

Make this the day to be the actualized dreamer you always wanted to be! I am passionate about coaching dreamers and journalers who want to Live and Celebrate their Dreams, Journal For Joy, Raise Dreamers, and practice Noticing! The Art Of Observation. If you have a question you’d like to ask me, would like a Dream tip, Journaling tip, Noticing tip or a Raising A Dreamer tip…to empower you to live the life you imagine! Ask your question here or write to me at dreams@joycechapman.com

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The Magic of Journaling

Joyce — Sun, 29 Dec 2019 21:00:00 +0000

If you want to examine more of what you do know, what you want to know and discover more about yourself…Then I invite you to ask yourself each week’s question and just journal!

Ask Yourself:

What have I journaled about most so far, this year?

Take time and reread all your journaling from this year. As you are reading have some questions in mind. (Here are two ideas to get you started: What am I now more aware of now, because of my journaling? What do I want to change because of my observations and life experiences I’ve recorded so far in 2025?) And…be sure to add some of your own questions as you review and embrace what journaling awakened in you this year, so far.

And as always if you would like to share, have any questions, or need another tip, be sure to ask me! joyce@joycechapman.com

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Celebrating When Our Wishes, Hopes, and Dreams Come True!

Joyce — Mon, 01 Jul 2019 08:00:17 +0000

WHEN WAS THE LAST TIME YOU CELEBRATED—REALLY CELEBRATED…someone’s birthday, a friend getting a new job, or a big change in your own life? At which of those celebrations did you achieve the highest state of merry-making? Is it possible that there is an even higher state?

Celebrating each forward movement—no matter how small or seemingly insignificant—opens the door to becoming increasingly in touch with spiritual and physical fulfillment. Eventually, you find yourself living each moment of your life in a state of celebration.

Recently, I grabbed the wonderful little journal I got as a gift for joining a local church’s Friendship Circle to talk about The Art Of Journaling. I wrote this title on the first page “My Celebration Journal!”

Then , I copied these words, “Since my journaling workshop, with Joyce Chapman ~ author of Journaling for Joy ~ http://joycechapman.com ~ I have an increased awareness of the many joyful moments in my life… I find particular joy in my daily dog walks & the joyful expression of flowers.” Carolyn Sanders-Kull (She included some lovely photos of flowers she’d seen on her walk.)

The last lines in my Live Your Dream book are: See it! Claim It! Create it! Celebrate it! Please join with me and share what your Biggest Dream is, any questions you may have and also any celebration moments here, or if you prefer, write to me at: http://joycechapman.com/contact/

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Practice Living In The Question: The Art Of Self Investigation!

Joyce — Mon, 01 Apr 2019 16:00:00 +0000

Questioning is an activity that checks and renews our spirit. To come up with powerful solutions, we must ask powerful questions. The questioning attitude presupposes an attitude of openness — that we don’t know it all and we’re open to new dimensions of learning, experiences, and information. Questioning invites the creative process. It starts with not knowing and creates answers out of the void or nothingness.

With this notion in mind, I will post a question each week and encourage you to live in that question, to discover what the dream activist in you replies! So, plan on asking yourself each week’s question, and any others that come to mind. I also highly recommend writing in your journal, as new insights come to you, and also talking with other dreamers about what you are learning and discovering.

One of my favorite quotes is: “Twenty years from now, you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”~ Mark Twain~ Let’s Sail!

***

This first week of 2026:

Ask Yourself: Am I ready to…

PUT ALL MY WISHES, HOPES, AND DREAMS INTO PICTURES…Take time to create a Dream Board—a symbolic visual representation of all your wishes, hopes, and dreams.

Now in week 2 ... Ask Yourself:

Am I a dreamer?

Now in week 3 ... Ask Yourself:

What is the greatest achievement I can imagine myself accomplishing?

Now in week 4 ... Ask Yourself:

What unique contribution do I want to make to the world?

Now in week 5 ... Ask Yourself:

What is my life purpose?

Now in week 6 ... Ask Yourself:

What is my biggest dream?

Now in week 7 ... Ask Yourself:

As I picture myself expressing my unique talents and doing what I love the most, what do I see?

Now in week 8 ... Ask Yourself:

Do I have any habits that I am allowing to stand in my way of living my dream?

Now in week 9 ... Ask Yourself:

What new habits will I be practicing now that replace any old dream-defeating habits I identified last week?

Now in week 10 ... Ask Yourself:

Do I have any beliefs that I am allowing to stand in my way of living my dream?

Now in week 11 ... Ask Yourself:

What new beliefs will I be embracing now that replace any old dream-defeating beliefs I identified last week?

Now in week 12 ... Ask Yourself:

As a dreamer who has claimed her/his dream, what do I value and why?

Now in week 13 ... Ask Yourself:

Do I allow any of the people in my life to stand in my way of living my dream?

Now in week 14 ... Ask Yourself:

What smaller dreams have I reawakened by claiming my biggest dream?

~~~

If you have any questions or comments, please feel free to write to me at dreams@joycechapman.com. I would love to hear all about what you discover by asking yourself each week’s question.

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Notice: The Art of Observation

Joyce — Fri, 15 Feb 2019 17:30:40 +0000

One of the most powerful tools for coming to understand who you really are, underneath all the shoulds and buts and external influences, is paying conscious attention to what you feel, think, and do. For more than 45 years, I have been encouraging practicing what I call the Art Of Observation. I would love for you to join me every week, so I will open up Notice!~The Art Observation book and see what we can see for ourselves and post it here.

And…I also want to encourage you to capture any and all of your observations in your journal and get into the habit of rereading your journaling and writing a feedback statement. (It is the feedback, or what I often refer to as an enlightenment statement, that captures the learning and provides the opportunity for new insights. With the help of this short summary, a true change of consciousness can take place. It is often the feedback statement that can actually result in a raising of your consciousness!)

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Raising A Dreamer

Joyce — Mon, 03 Dec 2018 09:20:37 +0000

I believe it takes a dreamer to raise a dreamer. If you have given thought to this idea in your own life, and if you are living your own dreams, you will have forged the pathway along which you can guide others. I will be posting questions from my book, that I believe will inspire you, the adult dreamer to be more aware and also better prepared for this exciting adventure.

Begin by: Purchasing Raising A Dreamer by clicking here. Then after you receive your copy let me know if you have any questions or need a tip, you can write to me at dreams@joycechapman.com

Chapter 1 invites you to know yourself as a dreamer and to

Get Ready…

Get Set…

Begin…

By asking yourself:

Was I raised to be a dreamer?

Now the next questions to think about and answer are:

As a child, was I encouraged to be creative and imaginative, to wish, hope, and to dream?

Do I consider myself a dreamer? Why?

What messages did I receive as a child from my parents and other influential people about who I was supposed to be?

What main events in my life influenced me to become, or not to become, a dreamer?

What have I always considered to be my greatest strengths?

What have I always considered to be my natural talents and abilities?

Who in my life inspired me? How? Why?

Do I see any weaknesses I have as blocks, or do I view them as budding strengths and use them as motivators?

Do I know what my own wishes, hopes, and dreams are, and do I honor them?

Do I know what my life purpose is?

How will I express who I am, this lifetime?

What is the greatest achievement I can imagine myself accomplishing?

What is the greatest contribution I can possibly make?

Do I know what my biggest dream is?

Do I want to raise a dreamer? If, yes, why?

~~~

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