Struthless introduces Vomit journaling in The Journaling System that changed my life - YouTube. VOMIT is a mnemonic for the five components of the process. It is a reasonable framework for considering the Benefits of journaling.
Vent
The first purpose is to Process emotions with a journal and vent out anger to get a clear mind, either to understand what cause the anger, or to put it aside and focus on other important matters.
Obligations
The second purpose is the use of a Journal as a Getting Things Done mind dump of important things in my life. List them and process them in the journal. Other aspects of a Commonplace book may be better for this than a journal alone.
Mindset
The third purpose is Self-authorship with a journal to perturb my Way of Being by using questions and answers to explore my current situation. Employ the strategy that Inversion questions highlight barriers unseen when blocked.
Ideate to generate ideas and solutions
The fourth purpose is to Ideate ideas and solutions with a journal.
Trajectory is accountability
The fifth purpose is to create accountability by tracking personal Declarations with a record of evidence towards a goal.
Hidden metric daily questions1 are useful when paired with accountability. In moving to the goal, what excited or drained me? What have I learned that I can use to move faster or overcome the next barrier? (or about the validity of the goal itself?)
Footnotes
-
Similar to Henderson’s journaling prompts ↩