Tip 1: Start a journal
I know you don’t want to get one, but go down to wallmart and find a nice journal with an elastic strap, a ribbon bookmark, and a pocket. They will keep the journal clean, organized, and easy to write in so you’re less likely to give it up.
The one way people mess up in my opinion when they start a journal is they write down everything. For me this is why my first two journals didn’t work. It made them a burden and boring. The trick I found is simple. Only write down things that you’re afraid someday you might forget.
Keep it short and put emotion in every sentence. It is better to have ten refined entries than one really long one. Don’t try to capture your entire emotional spectrum in one entry. Its a marathon, not a sprint. If you have an extreme emotion or an amazing sentence then write that down and nothing else. Use the time in between entries to think on a previous thought, don’t use the journal to do it.
Write immediately. Don’t put it off till later. Our emotions peak when they’re happening. That’s what you want to capture. Don’t sit on an emotion and let it become flat and tinkered with before you write about it. If your journal isn’t around find a pen and paper and write it down, then put it in pocket of the journal you bought. Don’t copy it in the journal unless it’s verbatim. If you cant resist the urge to change it just leave it in the pocket.
Don’t date it unless necessary. You aren’t trying to capture who you were at a certain period of time. You are simply trying to capture you.
VITAL BIT: Write knowing that no one else will ever see what you write. There are two types of journals. One is to affect other people, and the other is to affect yourself. Once you get the idea in your head that someone else might see the journal you start writing down the “you” that you want them to see and not the real you. It corrupts your journal. You’ll never know yourself better if you aren’t putting your real self down