How to Keep a Dream Journal
Dreams are a fascinating mystery and there remain many questions about the sleeping mind that science has yet to answer. Unfortunately, most dreams often slip away as soon as we wake up. So if you want to remember your dreams to better understand them or explore lucid dreaming, keeping a dream journal is an excellent start.
A dream journal allows you to keep a record of your dreams. People do this to improve dream recall, analyze their dreams, and take note of patterns, among other reasons. In this article, you will learn everything about how to keep a dream journal and its benefits. We walk you through every step, from getting started by choosing the right format to recording key details when you wake up.
Dream journaling is especially important for lucid dreaming. It is a practice we highly recommend for all lucid dreaming students.
How Does a Dream Journal Differ From a Regular Journal?
The main difference between a dream journal and a regular one is what they are used for. A dream journal is specifically for recording your dreams and all the details associated with it. People use a regular journal for more general entries, like daily thoughts, events, and reflections.
Many dream journals, whether physical notebooks or apps, have formats tailored for dream recording. Some have spaces to note the type of dream—whether it was lucid, a nightmare, or a recurring dream—along with areas to document emotions, symbols, and personal interpretations.
A regular notebook can work for dream journaling. However, a structured dream journal can encourage deeper reflection and help you keep better track of your dreams. The Shape app includes a dream journal specifically designed for nighttime, with a dark interface that least interrupts night's darkness.
7 Simple Steps to Start Dream Journaling
Here are 7 simple steps to help you start recording and exploring your dreams.
1. Choose Your Dream Journal Format
The first step is choosing the dream journal format that you are most comfortable with. It could be a physical notebook, a journal app, or a voice recorder. A physical notebook is free from distractions and simple. This can make it easier to focus solely on your dreams. Some people may find them bulky though, and hard to carry around when you want to.
A journal app is convenient because your phone is always with you. You can add more dream details as you remember them throughout your day. The downside is that the added screen time can disrupt your sleep if you record your dreams immediately after waking. Some dream apps are designed for nighttime with minimal distractions to help with this.
A voice recorder can be a good option if you don’t like to turn on lights or strain your eyes while still half-asleep. It is quick and easy.
2. Prepare Your Dream Journaling Tools and Set an Intention to Remember
Keep everything you will need close before you go to sleep. You should be able to record your dream easily without having to get out of bed or wasting time trying to remember where your journal is.
This is especially important for those nights when you wake up between sleep cycles. You do not want to interrupt your sleep too much.
Another important tip is to set an intention before you fall asleep. Simply telling yourself, "I will remember my dreams," can prime your mind to hold onto those memories more effectively.
3. Wake Up and Remember Your Dream
Dreams fade quickly because they are mainly stored in short-term memory. If you wake up and start thinking about something else or doing other things, vivid details will slip away. The most advisable thing to do is to remain still after waking up and take a moment to focus on your dreams. See how much you remember.
If you are having difficulty remembering a dream, bring your attention to your emotions at the moment. Sitting with your emotions may help you figure out why you are feeling what you are feeling. This might, in turn, bring a memory back.
4. Start Recording Key Details
Begin simply by recording the most critical details. It could be a bullet point list; what matters is recalling and recording some detail. After the key events are recorded, start adding more and more detail.
Add the date and time. This will help you monitor patterns over time, such as nightmares or themes tied to specific life events. Even if the dream feels fragmented or unclear, recording these key details sets the foundation for building a more complete picture.
Note down the kind of dream you had. Was it vivid, a nightmare, recurring, lucid dream, etc.? Describe the place where the dream took place, the people who were present, and main events in the dream. Note down any unusual dream signs that stand out.
5. Write Your Dream Entry
The next step is to start describing your dream in detail. Write everything that comes to you including smells, noises, emotions, and anything you saw. Do not forget the conversations that happened.
Let your writing flow, don’t worry about writing perfectly. The most important thing is to get your dream down while it is still fresh. Some people find that making sketches is a better way to capture their dream details, especially with strange dream symbols that are hard to describe in writing. Like the writing, your sketches do not have to be perfect.
6. Analyze Your Dreams
This is not something you have to do right away as at first the dreams may not even seem like they mean anything. Remembering and recording your dreams is the most important thing.
Once you have a couple of dreams you can go back and see whether there are things that stand out. You may be able to tie these recurring themes and symbols to something that is happening in your life.
If you cannot do it on your own, seek help in a lucid dreaming community. These communities are often filled with people who are passionate about all things dreams. You can also talk to your therapists about your dreams.
We advise not being overly precise. Dreams are amorphous, vague creatures in our minds, and they point to a myriad of memories and experiences. They never mean a single thing. Think of dreams as where memories collide – not singular storylines.
7. Be Consistent
When it comes to keeping a dream journal, consistency is key. Initially, you may not remember much, just fragments and unclear details. Record what comes to you, even if you only get a sentence or two. Other times the dreams may seem uninteresting and irrelevant. Still, you will need to record them.
Once you start going back and reflecting you may realize that these fragments and unexciting dreams have their usefulness.
Dream recall and dream journalling has a snowball effect. As you make progress, it gets even easier, which makes it yet easier to remember even more dreams. Eventually you can reach a point where you remember most of your dreams every night. The key is being consistent.
The Benefits of Keeping a Dream Journal
Documenting your dreams is not just fun, it comes with benefits.
Sharpen Dream Recall
Keeping a dream journal is one of the most effective ways to sharpen dream recall. Each time you write a dream down, you are signaling to your mind that dreams are important, which helps strengthen your ability to remember them. Over time, this consistent practice can lead to more vivid and detailed dream memories. Your brain becomes more used to holding onto those memories after you wake up.
Develop Lucid Dreaming Skills
Dream journaling is a simple but efficient lucid dreaming technique. As you spend time recalling, writing, and analyzing your dreams, you become more familiar with your dreams. You will start recognizing patterns and dreamsigns that appear frequently. They can later serve as cues that you are dreaming, triggering lucidity. For better chances of success, start doing reality checks every time you encounter one of your dreamsigns.
Boost Self-Awareness and Emotional Well-being
Analyzing your dreams can bring your attention to subconscious thoughts and emotions that you may not be aware of in your waking life. You may discover hidden fears and unresolved feelings by looking at recurrent themes and emotions in your dreams. This can help you better understand what drives your behaviors and decisions in life. Carl Jung believed that dreams are impartial and show us the natural truth. They can help you learn a lot about the deepest parts of yourself.
Enhance Creativity and Problem-Solving
The dreaming mind is not restricted by waking logic and there is no limit to the ideas and possibilities it can come up with. Recording and reflecting on your dreams can help spark new ideas or offer solutions to challenges in your waking life. Using dreams as a source of creative inspiration is not a new concept. Throughout history, many amazing discoveries have been inspired by dreams.
Frequently Asked Questions About Keeping a Dream Journal
How Do You Keep a Good Dream Journal?
To keep a good dream journal, have a journal–physical or digital app–dedicated solely to dreams. Record your dreams immediately after waking up and be sure to include all the details you can remember. More importantly, be consistent.
What Do I Write in My Dream Journal?
Write everything you recall about your dream. Start with key details like the location, people, and significant symbols. Then start including all the other details, including smells, emotions, and conversations. No detail is too small.
Is Keeping a Dream Journal Healthy?
Yes, keeping a dream journal is healthy and can be beneficial to your mental health. It helps you gain a deeper understanding of yourself and even process emotions. Introspection is a critical pillar of personal health.
Conclusion
Keeping a dream journal is a simple but powerful way to sharpen your dream recall, know yourself better, and develop lucid dreaming skills. Start by getting a dream journal and set intentions to remember your dreams before you sleep. When you wake up, remain still and start recalling your dream then pick up your journal and record it. If you want to start lucid dreaming or are just curious about exploring your subconscious, starting a dream journal is the perfect first step. Give it a try.
