This is how counsellors and psychotherapist gain insight into themselves.

Back in 1996 I started with just 200 words each week, this is about equivalent to half an A4 page.

Each year this increased by 200 words, until at year 4 you will be writing a personal journal of a minimum 800 words each week.

I used to carry a tatty old cheap notebook and jot down things that interested me during the day.

This could be a thought, a feeling, an interaction with another person, at home, on the train or at work with a colleague.

As the author wrotes, Good Journaling is a dialogue, not a monologue.

example:

I was sitting on the train today on my daily communute into the city.

There was a women sitting in front of me. When she got up to get off at the next stop, she stared at me for a litle too long. I felt uncomfortable.

questions to expand upon:

what is this about? who does she remind me of? Was it a teacher, a bully, a neighbour? What was it about her facial expression that sent a cold shiver down my spine? Is there someone in my past life who has the same expression? Have I felt this before, if so, when.

and so on.

Well put. Thank you for sharing such a powerful personal example.