Interstitial Journaling: How to boost productivity

Lauren Morley

Lauren Morley

April 17, 2023

4 mins read

In recent years, there has been an increase in interest in journaling as a tool for personal growth and development. One type of journaling that has gained popularity is interstitial journaling. In this blog post, we will explore what interstitial journaling is, the benefits of interstitial journaling, and how to incorporate it into your daily routine.

What is Interstitial Journaling?

Interstitial journaling involves writing in short, frequent bursts throughout the day. Instead of sitting down for an extended period to journal, interstitial journaling involves capturing thoughts, feelings, and experiences as they happen throughout the day. Your interstitial journal is not only a journal; it’s a hub for your to-do list, a note-taking system, and a way to track your time meaningfully.

The term “interstitial” means “in between,” In the context of journaling, it refers to the moments between our daily activities. These moments can be as simple as waiting for a train, standing in line at a coffee shop, or taking a short break from work. 

The Benefits of Interstitial Journaling

Increased mindfulness

Interstitial journaling encourages us to be more mindful of our thoughts, emotions, and experiences. By reflecting on our daily activities and experiences, we become more aware of how we’re feeling and what’s important to us.

Improved memory retention

Writing down our experiences as they happen can help improve memory retention. By capturing our thoughts and feelings in the moment, we’re more likely to remember them later.

Reduced stress

Journaling is a proven stress-reduction technique, and interstitial journaling can be particularly effective in reducing stress. By capturing our thoughts and feelings as they happen, we can process our emotions in real-time and prevent them from building up and causing stress.

Increased creativity

Interstitial journaling can also help increase creativity. By taking time to reflect on our experiences and ideas throughout the day, we’re more likely to develop creative solutions to problems and generate new ideas.

How to Incorporate Interstitial Journaling into Your Daily Routine

Keep a journal with you at all times

To incorporate interstitial journaling into your daily routine, always keeping a journal with you is essential. This can be a small notebook or even a digital note-taking app on your phone.

Set reminders throughout the day

Setting reminders throughout the day can help you remember to take a few minutes to journal. You can set reminders on your phone or use an app like “Time Out” to remind you to take short breaks throughout the day.

Use prompts to get started

If you’re not sure what to write about, using prompts can be a helpful way to get started. Some examples of prompts include:

  • What am I feeling right now?
  • What did I learn today?
  • What am I grateful for today?
  • What was the most challenging part of my day?
  • Write in short bursts

Remember, interstitial journaling is all about writing in short, frequent bursts throughout the day. Don’t worry about writing long, detailed entries – focus on capturing your thoughts and feelings in the moment.

Don’t worry about grammar or spelling

The goal of interstitial journaling is to capture your thoughts and feelings, not to write a perfectly polished piece. Putting too much pressure on yourself for your journaling to be perfect can have the opposite effect!

Interstitial journaling is a powerful tool for personal growth, increasing productivity, and organisation. Incorporating short bursts of journaling throughout the day can increase mindfulness, improve memory retention, reduce stress, and increase creativity. So why not give it a try? Grab a notebook or your phone, set some reminders, and start capturing your daily experiences in real-time. 

Credit & inspiration, Tony Stubblebine: 

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