Journaling can often feel like an insurmountable task, especially when faced with a blank page. In a recent YouTube video, Sam Mass explores how to journal effectively, drawing inspiration from Haruki Murakami's book, What I Talk About When I Talk About Running. We love the book, we love the video, and we love Haruki's work overall. This blog post explores Mass's insights on how to cultivate a more grounded and observational approach to journaling, making it accessible for anyone looking to enhance their writing practice. Whether you are an experienced journaler or just starting out, these strategies can help you find your voice and reflect on your life in a meaningful way.

The Paradox of Journaling: Performance vs. Observation

People struggle with journaling because they feel pressured to produce profound insights or introspective revelations. This expectation is rooted in a cultural shift where journaling has become an act of performance rather than a simple act of recording one's life. Mass explains that the act of writing should focus on observing rather than fixing oneself. That's probably the highest value journaling provides.

Historically, journals served as a means of documenting ordinary experiences—the weather, meals, and everyday interactions. By focusing on these external details, one can inadvertently tap into deeper reflections about life. This approach contrasts sharply with the modern inclination to go into heavy introspection, which can often lead to writer's block and frustration.

Embracing the Mundane: The Power of Details

Mass uses Murakami's What I Talk About When I Talk About Running as a model for effective journaling. The book is filled with simple yet profound observations about running, weather, and daily life. "A lot of the details in it are pretty ordinary," Mass notes. These mundane elements can lead to significant insights.

Murakami reflects on his declining running speed over the years, drifting into thoughts about ageing and the loss of abilities. By anchoring his reflections in observable details, Murakami allows deeper thoughts to surface organically. He does not go to said deep thoughts straightforwardly, but lets them surface naturally—counterintuitive because, of course, Murakami's prose, rhythm and way of writing are so far above whatever any of us normal mortals can achieve.

Finding Depth in Simplicity

One of the key takeaways from Mass's discussion is the importance of narrowing one's focus. He shares an anecdote from Robert Pirsig's Zen and the Art of Motorcycle Maintenance, where a student struggles to write about a vast topic like the United States. By gradually narrowing her focus down to a single brick in a building, she finds herself able to write 5,000 words.

This principle applies directly to journaling. Instead of confronting all the overwhelming questions you might have at any time—like "What does 'to be happy' mean for me?" or "How can I change my life?"—Mass encourages writers to start small. By focusing on a singular, tangible detail, like the view from a window or the sound of rain, writers can ease into their thoughts, enabling larger themes to emerge naturally.

Writing as Dialogue

Journaling is having a conversation with oneself. Starting with heavy questions can lead to paralysis, much like how one might freeze when asked about their happiness in a direct manner.

"If you start talking about the weather or your day, you might find yourself discussing deeper feelings without even intending to."

This conversational metaphor emphasises the importance of comfort in journaling. Simple observations can gradually build up to more profound reflections, creating a safe space for honesty and authenticity. Lowering expectations—reducing the bar for yourself, creating an environment with less judgment or expectations about the outcome—makes things easier for you.

Some Practical Tips for Effective Journaling

To implement these strategies, here are several practical tips we can extract from the video:

  1. Start with What You Know: Choose a daily activity that you already engage in, such as cooking or walking, and use it as a springboard for your journaling practice.
  2. Focus on Sensory Details: Describe what you see, hear, and feel. This not only enriches your writing but also anchors you in the present moment.
  3. Create a Comfortable Environment: Set up a journaling space that inspires you—your favourite café, a window where you can observe the world outside, or just a place you find cosy in your house.
  4. Allow Space for Emergence: Don't force depth. Instead, give your thoughts time to develop naturally as you write about your surroundings and daily experiences.
  5. Embrace the Ordinary: Recognise that everyday details are not trivial; they are part of your story and can lead to deeper understanding.

Key Takeaways

  • Journaling should focus on observation rather than performance.
  • Start with mundane details to unlock deeper reflections.
  • Narrow your focus to make writing more accessible and less intimidating.
  • Think of journaling as a conversation with yourself to promote comfort.
  • Engage your senses and create a conducive environment for writing.

By adopting these practices, journaling can transform from a daunting task into a rewarding exploration of self and experience. The insights from Murakami and Mass encourage us to embrace the ordinary and allow our thoughts to unfold naturally, providing a pathway to deeper understanding and clarity. For those eager to delve deeper into this topic, Mass offers additional resources on his Substack, Surrounded, where he explores how our environments and habits shape our thinking.