Reflective writing is a guided process for tapping into our inner wisdom and nonconscious thoughts and ideas using a range of short, productive writing techniques. This type of writing leads to specific outcomes, clear action steps, and often, measurable results.

It doesn’t matter if you write in a notebook, a diary, or on a scrap of paper – this writing draws its power from a strong hand-brain connection. It is the ultimate transformation tool.

Even clients who say they hate to write tell us they appreciate the cathartic and reflective aspect of this guided journaling because there are no rules, there is no right or wrong, and there is no expectation to share anything you write.

While both are forms of writing, reflective writing is often considered to have a more structured approach. It is most effectively introduced by a Certified Journal Facilitator.

• Journaling implies long-form, flow, or stream-of-consciousness writing. This can sometimes lead to “writing in circles,” and can overwhelm those who are not naturally drawn to writing.
• Reflective writing techniques may be as short as 3 – 10 minutes and are carefully designed to tap into and process subconscious or nonconscious levels of thinking.
• Every reflective writing technique is followed by a guided reflection step. This step is critical to processing, analyzing, and synthesizing disparate thoughts into a coherent whole. This is where true insights take shape.

Research tells us that the longer we write, the deeper into our subconscious or unconscious thoughts we will go. However, we have found that writing for as little as 5-7 minutes can produce surprising insights for everyone – especially those who are not used to writing. We typically keep our writing experiences within the 3 -10 minute range.

We are often asked if you can write on your laptop or other electronic device. While any writing is better than not writing at all, there is increasing evidence supporting a strong hand/body-mind connection. For this reason, we recommend that our coaching clients and workshop participants write by hand whenever possible.

No, never. We include participant workbooks in our programs in which to capture thoughts and feelings that emerge through gently guided writing techniques. After trying a new technique, participants are invited to share their experience with the technique only if they would like to do so, and as time allows.

At My Journal Coach, we are committed to providing a safe, secure and nurturing environment. We hold confidentiality in the group setting to be our highest priority. We manage this with clearly communicated guidelines:

• Participants may talk only about their own writing experience.
• All opinions, styles and cultures are respected.
• We hold each other’s work with compassion.
• We offer only positive feedback, encouragement and wisdom.
• If privacy of written material cannot be assured, participants are encouraged to respectfully destroy their writing after the program.

Our workshops are highly interactive and engaging. Reflective writing techniques are introduced by a Certified Journal Facilitator, and everyone has an opportunity to try them for themselves. Please see our Confidentiality section.

In our workshops, each writing activity is between 3-10 minutes long and involves our three-step process: Writing, Reflection, Action.

We encourage participants to draw on the techniques they learn anytime – when they want or need them – long after the program ends. It is not our intention, or expertise, to use these techniques for therapeutic reasons, but some participants may experience a beneficial therapeutic outcome. If you are under the care of a mental health professional, we encourage you to share your experience with them.

Certified Journal Facilitators have been excited about the power of self-reflection and reflective writing for decades. Now, the science and media is catching up! Here are some of our favorite research papers and articles:

• Don’t Underestimate the Power of Self-Reflection by James R. Bailey and Scheherazade Rehman (HBR, March 2022)
• How Does Writing Affect Your Brain? NeuroRelay, 2013. 
• How Handwriting Helps You Learn. Business Insider