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How journaling can help you through hard moments · Silver FM 100.6

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  Speaker 2: You're listening to Life Kit from NPR.
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  Speaker 3: Hey, it's Marielle.
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  Speaker 2: If I were to make a list of the things
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  Speaker 2: that scare a lot of people, a greatest hits list
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  Speaker 2: for our collective fears, here's what would be on it.
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  Speaker 4: Death.
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  Speaker 2: Rejection. Public speaking.
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  Speaker 2: Showing up on the day of the midterm two hours
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  Speaker 2: late and without a pencil. And the blank page. Yeah,
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  Speaker 2: I would put writer's block on that list of big scaries.
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  Speaker 2: So many of us are afraid to start writing because
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  Speaker 2: we judge ourselves. because we've been told we're no good
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  Speaker 2: at it, because we don't know what to say. But
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  Speaker 2: writer Suleika Juad is here to tell you it's worth
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  Speaker 2: your time to try.
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  Speaker 3: I've been keeping a journal for as long as I
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  Speaker 3: could hold a pen and have hundreds of journals from
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  Speaker 3: the time I was a kid. And I think from
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  Speaker 3: a really early age, the journal to me felt like
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  Speaker 3: a sacred space. In a rarer space where I got
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  Speaker 3: to show up as my most unedited, unvarnished self. And
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  Speaker 3: it wasn't for anyone. It was just for me.
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  Speaker 2: It became an especially sacred space when Zuleika was diagnosed
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  Speaker 2: with leukemia. And in the moments since that she's been
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  Speaker 2: in cancer treatment or coping with its effects. She says
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  Speaker 2: there's something about journaling that allows for a transmutation.
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  Speaker 3: Sort of alchemy. Which is to say, by the end
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  Speaker 3: of writing my way through a journal, I felt that
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  Speaker 3: some small shift had been enacted. I felt a little lighter.
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  Speaker 3: It was the closest I felt and have felt to
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  Speaker 3: finding a direct line to my subconscious.
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  Speaker 2: Even if she thought she had nothing of interest or
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  Speaker 2: import to say that day, or even if she wrote
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  Speaker 2: in sentence fragments or lists... And researchers have found that
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  Speaker 2: journaling can have health benefits. For instance, when people write
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  Speaker 2: about traumatic or stressful experiences, they see a boost in
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  Speaker 2: their immune function and lower blood pressure. They also make
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  Speaker 2: fewer stress-related trips to the doctor. Sulika wrote a book
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  Speaker 2: about journaling. It's called The Book of Alchemy, A Practice
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  Speaker 2: for a Creative Life. On this episode of Life Kit,
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  Speaker 2: we talk about journaling, why to do it, how to
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  Speaker 2: break through any resistance, and how to stay consistent. even when,
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  Speaker 2: or especially when, you're going through a tough time.
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  Speaker 3: Fold it into some non-negotiable part of your routine. For me,
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  Speaker 3: my one non-negotiable is my first cup of coffee in
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  Speaker 3: the morning. I sit down at my kitchen table each
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  Speaker 3: morning and I write in my journal with that first cup.
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  Speaker 3: And it always happens because the coffee always happens. So
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  Speaker 3: whatever that is to you, try to do it in tandem.
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  Speaker 2: We'll also share some prompts to get you started.
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  Speaker 5: Who's responsible for setting limits on reporting in a war
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  Speaker 8: This is Tanya Mosley, co-host of Fresh Air. I spoke
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  Speaker 8: with Palestinian activist Mahmoud Khalil about the Columbia protests and
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  Speaker 8: his 2025 arrest. While in ICE detention, he missed the
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  Speaker 8: birth of his son and had to listen to his
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  Speaker 2: Do you think there's value particularly in journaling during the
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  Speaker 2: difficult moments of our lives?
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  Speaker 3: I think especially in the difficult moments of our lives,
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  Speaker 3: there's great value in journaling. And to me, the journal
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  Speaker 3: is the space that I go to to make sense
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  Speaker 3: of what has happened to me, to record the Realizations,
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  Speaker 3: many of them painful, that come with having scales falling
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  Speaker 3: from the eyes moment and the opportunity to reflect and
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  Speaker 3: to figure out how I'm going to choose my response.
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  Speaker 3: There are many days where I do not feel like journaling,
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  Speaker 3: where whatever comes out feels boring to me or petty
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  Speaker 3: or embarrassing even, But I think much like going to
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  Speaker 3: the gym, you do it consistently enough and you arrive
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  Speaker 3: to somewhere where you start to see something shift. You
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  Speaker 3: start to see its rewards. And I think in those
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  Speaker 3: moments in my life where I felt most laid bare,
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  Speaker 3: the journal has been a hiding place and a fighting place.
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  Speaker 3: What about you? Do you have a practice of keeping
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  Speaker 3: a journal?
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  Speaker 2: On and off. I also have some journals that I
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  Speaker 2: kept when I was 19 and I look back at
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  Speaker 2: them and I cringe a bit. I'm like talking about
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  Speaker 2: some guy that I'm upset about and I'm like, I'm
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  Speaker 2: so mad or whatever. Like I'm being dismissive of myself,
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  Speaker 2: but I think I'm like, wow, I had such overwhelming
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  Speaker 2: big feelings about something that I want to say doesn't
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  Speaker 2: really matter. Like some person whose name I've forgotten, you know?
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  Speaker 2: It's hard to look at, to see how obsessive you were.
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  Speaker 3: Totally. I, as a rule, typically don't go back and
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  Speaker 3: reread my journals specifically for the reason that you're describing.
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  Speaker 3: I tend to read them with great judgment. And that
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  Speaker 3: then makes it difficult for me to keep writing in
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  Speaker 3: a journal without preemptively judging myself. whether it's the floweriness
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  Speaker 3: of the writing or the content. And I really try
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  Speaker 3: to approach the journal without expectation, without that sense of self-consciousness.
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  Speaker 2: Takeaway one. Sometimes we're afraid to start journaling because we
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  Speaker 2: get in our own heads. As soon as Penn hits page,
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  Speaker 2: we're picturing some imaginary audience reading and judging our words.
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  Speaker 2: We worry we're not making logical sense, or that our
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  Speaker 2: writing isn't grammatically correct, or that our emotions will be
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  Speaker 2: cringy to look back on later. But there is no audience.
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  Speaker 2: You don't have to share your journal entries with anyone
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  Speaker 2: or even look at them again, unless you want to.
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  Speaker 2: So give yourself permission to start. And know that journals
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  Speaker 2: don't have to look a particular way. There's no structure
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  Speaker 2: you need to stick to. And you don't have to
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  Speaker 2: write this thing like it's a memoir.
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  Speaker 3: The entries can be lists. They can be poem fragments.
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  Speaker 3: They can emerged as fictional short stories featuring aspirational narrators.
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  Speaker 3: They can be accountings of various things. There's a great
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  Speaker 3: Mary Ruffel essay called Pause where she talked about a
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  Speaker 3: cryologue that she kept in her journal when she was
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  Speaker 3: going through menopause and where she just had a tally
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  Speaker 3: of the number of times she had cried every day.
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  Speaker 3: And I think that's what makes the journal feel so
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  Speaker 3: freeing to me. There's no right or wrong way to
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  Speaker 3: approach it if it leads you to keeping, as Frida
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  Speaker 3: Kahlo did, a journal that was mostly visual diary entries
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  Speaker 3: with some written entries or a combination thereof. Wonderful. And
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  Speaker 3: over the course of my life, I've tried to give
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  Speaker 3: myself permission to experiment with how I think about the journal.
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  Speaker 2: I love that idea because I feel like I have
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  Speaker 2: this instinct to write in like a memoiristic way. And
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  Speaker 2: I feel like the entries have to be complete and
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  Speaker 2: all tied up in a bow at the end. And
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  Speaker 2: I actually found when I was going through treatment for
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  Speaker 2: breast cancer a couple years ago that I did not
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  Speaker 2: have the energy for that. But I did want to
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  Speaker 2: write down some thoughts that I had, some seeds of ideas.
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  Speaker 2: And so I started doing something a little more creative
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  Speaker 2: and different, like lists. Because I was like, maybe I'll
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  Speaker 2: come back to this and this could be a little seed.
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  Speaker 2: But also just this list is enough. I just pulled
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  Speaker 2: it up. I kept them in a on the notes
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  Speaker 2: app on my phone one is the list of reasons
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  Speaker 2: that this is my fault I drank too much in
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  Speaker 2: college I forgot to knock on wood that time I
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  Speaker 2: forgot to go to the guy in last year and
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  Speaker 2: I was too happy and I had my lymph nodes
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  Speaker 2: removed on my left side. And after the surgery, I
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  Speaker 2: wrote a list of things I never realized I used
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  Speaker 2: my left armpit for because it like hurt too much.
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  Speaker 2: Like I couldn't do these things right after the surgery.
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  Speaker 2: It's like opening jars. You use your armpit for that.
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  Speaker 2: You know, sitting up in bed, lying down in bed,
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  Speaker 2: pumping soap from the dispenser, holding my phone up in bed,
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  Speaker 2: looking back at it. It's evocative. Like it takes me
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  Speaker 2: right back to that moment.
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  Speaker 3: And it tells such a story. I want to reach
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  Speaker 3: through the phone and hug. that version of you who
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  Speaker 3: wrote that list of reasons why it was your fault
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  Speaker 3: and reach back in time and hug the version of
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  Speaker 3: myself that wrote a nearly identical list. Except mine involved
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  Speaker 3: drinking too much, smoking Cleopatra cigarettes, which was, I think,
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  Speaker 3: Egypt's national cigarette during my semester abroad, which seemed perhaps
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  Speaker 3: like a reason to get leukemia. Every sin that I
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  Speaker 3: felt I'd ever committed, every lie I'd told, every promise
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  Speaker 3: I'd broken. I think similarly, my relationship to writing in
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  Speaker 3: my journal changed and the reason I found myself there changed.
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  Speaker 3: I remember I was 22 when I got sick and
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  Speaker 3: I felt this need to record little fragments and snapshots
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  Speaker 3: of what I was seeing.
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  Speaker 2: So takeaway two, if you're feeling stuck or unsure of
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  Speaker 2: how to get started with journaling, here are some ideas.
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  Speaker 2: Try writing in lists or sentence fragments. Write in the
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  Speaker 2: second or third person to distance yourself from your inner critic.
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  Speaker 2: Write directly to whoever you imagine judging your writing. And
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  Speaker 2: experiment with what tools you use to write. Pen and paper,
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  Speaker 2: a typewriter, the computer. In one workshop, Zuleika says, a
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  Speaker 2: participant said they couldn't keep a journal because they have
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  Speaker 2: terrible handwriting.
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  Speaker 3: And the second they start journaling, they start to judge
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  Speaker 3: how their handwriting looks. And I asked this man, you know,
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  Speaker 3: why not journal in the notes app on your phone?
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  Speaker 3: And he said, well, that just seems like the wrong
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  Speaker 3: way to journal. I feel like it has to be
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  Speaker 3: in a notebook with a pen. you know, we have
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  Speaker 3: all of these expectations that we bring that I think
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  Speaker 3: hinder our enjoyment of it. And so for me, really,
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  Speaker 3: you know, the simplest and most important piece of advice
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  Speaker 3: that I have to continuously remind myself of is keeping
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  Speaker 3: the barrier to entry low and remembering that there is
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  Speaker 3: no right or wrong way to keep a journal. And
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  Speaker 3: when I got sick at 22.
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  Speaker 2: I.
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  Speaker 3: Had no desire to do anything, let alone writing in
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  Speaker 3: a notebook. And I decided to do it because I
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  Speaker 3: knew I wanted to be in conversation with myself. Maybe
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  Speaker 3: more than that, I knew I needed to because I
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  Speaker 3: was sort of collapsing in on myself. And so I
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  Speaker 3: made one very important role. And it was just that
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  Speaker 3: I had to show up in the notebook every day.
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  Speaker 3: It could be three pages. It could be a paragraph.
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  Speaker 3: It could be one word. And if I wrote one word,
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  Speaker 3: then I had done my journaling that day and it
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  Speaker 3: was a win. And when I freed myself from the
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  Speaker 3: expectation that there was a right or wrong way to
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  Speaker 3: do it, I found that I wanted to return. And
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  Speaker 3: inevitably I wrote more than one word. And I need
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  Speaker 3: to go on record and say, like, I'm not a
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  Speaker 3: person who is good at being consistent at anything. I
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  Speaker 3: am the person who joins the gym, goes every single
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  Speaker 3: day very intensely for a week, then maybe once or
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  Speaker 3: twice and never again.
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  Speaker 2: After the break, Zuleika shares some of her favorite journaling prompts.
• 14:43
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  Speaker 2: I know it's going to be hard to choose, but
• 15:30
  Speaker 2: could you share a couple of your favorite prompts from
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  Speaker 2: the book? Absolutely.
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  Speaker 6: Absolutely.
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  Speaker 3: One of my very favorite prompts is called Just Ten
• 15:39
  Speaker 3: Images by Ash Parsons Story. And she started doing exactly
• 15:48
  Speaker 3: what the title suggests when her adopted son was in
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  Speaker 3: the NICU and she was exhausted and a young new
• 15:56
  Speaker 3: mom and bleary-eyed and did not have time to do
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  Speaker 3: much of anything, much less keeping a journal. that she
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  Speaker 3: was going to record 10 images from the last 24 hours.
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  Speaker 3: And she did this every day in list form. And
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  Speaker 3: I love the prompt because it's both so straightforward and
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  Speaker 3: it always yields something unexpected, especially if I'm having a
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  Speaker 3: really hard day or a hard week. I'll stream of consciousness,
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  Speaker 3: write 10 images down that pop into my brain. And
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  Speaker 3: often they end up telling a very different story to
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  Speaker 3: the one I've been narrating to myself about how my
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  Speaker 3: day or week has gone.
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  Speaker 2: Takeaway three, consider prompts. There are a lot of these
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  Speaker 2: in Suleika's book and you can find journal prompts online too.
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  Speaker 2: And you can also come up with your own creative
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  Speaker 2: way to prompt yourself. Zuleika gives an example of someone
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  Speaker 2: who put 100 paint chip cards in a box and
• 17:06
  Speaker 2: then pulled one out every day and wrote something about
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  Speaker 2: that color. A poem, an essay, a word. You can
• 17:13
  Speaker 2: also use other people's writing as a prompt. Their feelings
• 17:16
  Speaker 2: and opinions might spark something in you, even if you
• 17:19
  Speaker 2: take things on a tangent or in a totally different direction.
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  Speaker 2: Here's another prompt Zuleika shares from the book.
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  Speaker 3: Another prompt I write to a lot is when I
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  Speaker 3: actually visualize. very much resisted because it sounded hokey to
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  Speaker 3: me at first and it's called A Day in the
• 17:37
  Speaker 3: Life of Your Dreams by Holly Jacobs who is a
• 17:41
  Speaker 3: pediatric hospice nurse and the prompt is to write a
• 17:50
  Speaker 3: day from the moment you wake up until you go
• 17:53
  Speaker 3: to sleep in the life of your dreams a couple
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  Speaker 3: years out but to do so in the present tense
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  Speaker 3: And I was having a really hard time right before
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  Speaker 3: I found out that my leukemia was back and that
• 18:07
  Speaker 3: I had relapsed with imagining myself in the future. I
• 18:13
  Speaker 3: was having so much anxiety about so many big questions
• 18:21
  Speaker 3: in terms of my relationship to my now husband at
• 18:25
  Speaker 3: the time with regards to home and where I should
• 18:31
  Speaker 3: live and what I should be doing professionally and on
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  Speaker 3: and on and on and also this lurking sense that
• 18:40
  Speaker 3: something was wrong which of course it was and I
• 18:44
  Speaker 3: think that's the thing when you have had the ceiling
• 18:47
  Speaker 3: cave in on you it's hard to assume structural stability
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  Speaker 3: and um Yeah, daydreaming about the future can feel really
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  Speaker 3: dangerous and risky. And so I like that prompt because
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  Speaker 3: it forces me not just to imagine myself in the future,
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  Speaker 3: but it also forces me to articulate what I want
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  Speaker 3: for myself in that future, which can feel equally scary.
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  Speaker 2: Yeah. I think it tells you also what you value.
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  Speaker 2: And maybe is a pathway to finding even some small
• 19:31
  Speaker 2: piece of that today?
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  Speaker 3: I honestly credit my marriage to it. I credit the
• 19:39
  Speaker 3: place where we live now to it. And not in
• 19:42
  Speaker 3: some manifesting miracles BS sort of way. But I think
• 19:47
  Speaker 3: because I wrote to that prompt so... much that it
• 19:52
  Speaker 3: forced me to really clarify what it was that I
• 19:55
  Speaker 3: wanted so that when I had the possibility of going
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  Speaker 3: for those things that I wanted or when they appeared
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  Speaker 3: I didn't waste time I could recognize them.
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  Speaker 2: So like I've loved talking to you. Thank you so much.
• 20:12
  Speaker 3: I have loved talking to you. What a treat. I
• 20:17
  Speaker 3: feel like I could talk to you for many more hours.
• 20:20
  Speaker 2: Same.
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  Speaker 5: All right.
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  Speaker 2: Time for a recap. Takeaway one. You don't have to
• 20:27
  Speaker 2: share your journal entries with anyone or ever look at
• 20:29
  Speaker 2: them again unless you want to. So give yourself permission
• 20:32
  Speaker 2: to start and also know that your journal does not
• 20:35
  Speaker 2: have to look a particular way. Takeaway two, if you're
• 20:38
  Speaker 2: having journalers block, here are some ideas. Write in lists
• 20:42
  Speaker 2: or sentence fragments. Write in the second or third person
• 20:45
  Speaker 2: to distance yourself from that inner critic. Write directly to
• 20:49
  Speaker 2: whoever you imagine judging your writing. And mix up the
• 20:52
  Speaker 2: way you write, in cursive or in print, with pen
• 20:55
  Speaker 2: and paper, pencil and legal pad, on a typewriter, on
• 20:58
  Speaker 2: the computer, in the notes app on your phone. Finally,
• 21:02
  Speaker 2: takeaway three, consider using a prompt, the formal kind or
• 21:06
  Speaker 2: the kind you create for yourself. And you can use
• 21:08
  Speaker 2: other people's writing as a prompt too. And remember, this
• 21:12
  Speaker 2: journal is for you and nobody else. So with that
• 21:15
  Speaker 2: in mind, what do you want to create? And that's
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  Speaker 2: our show. If you like this episode, do us a favor.
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  Speaker 2: Make sure to tap the follow button. That way, you'll
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  Speaker 2: never miss an episode. This episode of Life Kit was
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  Speaker 2: produced by Claire Marie Schneider. Our digital editor is Malika
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  Speaker 2: Garib and our visuals editor is CJ Rikalan. Megan Cain
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  Speaker 2: is our senior supervising editor, and Lauren Gonzalez is our
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  Speaker 2: executive producer. Our production team also includes Andy Tegel, Margaret Serino,
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  Speaker 2: and Sylvie Douglas. Engineering support comes from Patrick Murray and
• 21:48
  Speaker 2: Phil Edfors. I'm Marielle Segarra. Thanks for listening.
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  Speaker 7: time and your sanity. We'll help you understand key races,
• 22:13
  Speaker 7: which polls you can safely ignore, and what might happen
• 22:16
  Speaker 7: if power shifts in Congress. Our short daily episodes come
• 22:20
  Speaker 7: out every afternoon, so you can spend less time scrolling
• 22:22
  Speaker 7: through each chaotic news cycle. Make NPR Politics your hub
• 22:26
  Speaker 7: for midterm election coverage. Follow our podcast on the NPR
• 22:29
  Speaker 7: app or wherever you get your podcasts.
• 22:30
  Speaker 4: Before Bernie Sanders or AOC. a man named Michael Harrington
• 22:35
  Speaker 4: tried to market socialism to the American public.
• 22:38
  Speaker 1: Tens of millions of Americans are poor, miserable, in body
• 22:42
  Speaker 1: and in spirit.
• 22:44
  Speaker 4: On NPR's ThruLine, how the founder of the DSA created
• 22:48
  Speaker 4: a modern political movement. Listen to ThruLine in the NPR
• 22:52
  Speaker 4: app or wherever you get your podcasts.
• 22:54
  Speaker 7: This fall, there are a lot of movies and TV
• 22:57
  Speaker 7: shows on tap for you to see.
• 22:59
  Speaker 8: And we're as excited for all of it to arrive
• 23:01
  Speaker 8: as you are.
• 23:02
  Speaker 7: On Pop Culture Happy Hour, we've got a guide to
• 23:05
  Speaker 7: what's worth keeping on your radar. Listen via the NPR
• 23:08
  Speaker 7: app or wherever you get your podcasts.