Why Journaling Feels Hard for HSPs (and How to Actually Start)
Why You’re Not Journaling as an HSP…
Let’s be honest - journaling sounds like the perfect self-care activity, especially if you’re a Highly Sensitive Person (HSP). You sit down with a cozy cup of tea, your thoughts flowing effortlessly onto the page, and voilà—instant clarity and peace, right?
But in reality, it’s not always that simple. If you’re an HSP, you might find that keeping up with a journaling habit is much easier said than done. You’re not alone in this struggle! Let’s dive into why this happens and, more importantly, how you can overcome it.
Why HSPs Find It Hard to Journal
Overwhelm from too many thoughts and emotions. Ever feel like your mind is a whirlwind of thoughts and emotions, and the idea of capturing it all on paper is just... too much? As HSPs, we tend to process information deeply, which means our minds are often racing. The sheer volume of what’s going on in our heads can make starting a journal entry feel like an impossible task.
The pace of your thoughts vs. the pace of your pen. Here’s the thing—your thoughts are… fast. Like, really fast. And your hand? Not so much. Many HSPs struggle with feeling frustrated because by the time they’ve written one sentence, their mind has already moved on to the next thought (or ten!). This can make journaling feel like a race you’re always losing.
The curse of perfectionism. Oh, perfectionism. It’s the little voice that says, “If this isn’t the most eloquent, insightful, and perfectly crafted journal entry ever, why bother?” Sound familiar? HSPs are often their own worst critics, which can turn a simple journaling session into a stress-inducing activity.
Time (and sensory overload) isn’t on your side. Life is busy, and as an HSP, you might also be dealing with sensory overload. By the time you get a moment to yourself, the last thing you might want to do is dive back into the deep end of your thoughts and feelings. It’s much easier to scroll through your phone or zone out in front of Netflix…
So, What Can You Do About It?
Forget about being “perfect”—Just write! Let go of the idea that your journal needs to be a masterpiece. Free writing can be a lifesaver here—just let the words flow without worrying about structure, grammar, spelling, or how your writing looks. The goal is to declutter your mind, not to win a Pulitzer.
Try writing fast and freely! If your thoughts are racing, try to write as quickly as possible. Don’t worry about keeping up; just let your hand do its best. You might be surprised at how freeing it is to just get everything out, even if it’s a bit messy. If you’re comfortable with the idea, find a place on your computer where you can type out your journal entries (and, maybe even treat yourself to one of those cool-sounding keyboards to satisfy your ears…)
Start small with line-a-day journals. Who says journaling has to be a big time commitment? Line-a-day journals let you jot down just one sentence each day. It’s quick, easy, and takes the pressure off having to write a lot. Plus, it’s a great way to capture your daily thoughts without getting overwhelmed.
Create a journaling ritual. Make journaling a small but consistent part of your routine. Whether it’s five minutes in the morning or right before bed, having a set time to journal can help make it a habit. Light a candle, play some calming music—make it a moment you look forward to.
Use prompts to get started. If you’re stuck on what to write about, journaling prompts can be a game changer. They give you a starting point, which can make the process feel less daunting. There are plenty of HSP-focused prompts out there that can help you explore your thoughts and feelings in a structured way.
Combine journaling with your creativity. If you’re someone who loves to create, why not incorporate that into your journaling? Vision boards, sketches, or even doodles can make journaling more engaging and less like a chore. Let your journal be a space where all your creative juices can flow!
Be kind to yourself. Finally, remember that your journaling practice doesn’t have to look like anyone else’s. Some days you might write a lot, other days just a sentence or two, and you can give yourself permission to skip days…that’s perfectly okay. The goal is to support yourself, not to add another item to your to-do list.
So, there you have it. Journaling doesn’t have to be a Herculean task, even for us HSPs. With a few tweaks to your approach, you can turn it into a practice that not only feels doable but actually becomes something you enjoy. Happy journaling!
To your self-care,
Abbey
