How to Journal

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How to Journal is a short course supporting you to transform your relationship with alcohol.

Your journal can be a powerful tool to help you pay attention and act with intention. So keeping a journal can be an essential element of your success when changing your drinking, whether you are cutting down, taking a break or stopping for good. This step-by-step short course will help you get the best out of journaling for lasting change.

Changing your drinking? Discover How to Journal

How to Journal is packed with exercises, reflections, and writing prompts to support you as you change your drinking. In this short course, you will discover how the practice of journaling can help you create and sustain lasting change.

How to Journal takes a step-by-step approach that unfolds at your pace:

  • Uncover the relationship between journaling, mindfulness and change
  • Explore the practicalities of journaling, from the right notebook to the best time of day to write
  • Discover journaling beyond words, with inspiration to explore drawing, collage and photography
  • Use your journal as a way to pay attention, and shift your focus with the practice of gratitude
  • Create a safe space in your journal to deal with difficult feelings and experiences
  • Unleash the power of your imagination to create a better future
  • And fall in love with your journal as it becomes a trusted companion on your journey of change.

Plus, there’s bonus material, including an exclusive downloadable booklet of journaling exercises, a webinar with Clare Pooley (author of The Sober Diaries), an in-depth video discussion with experts in journaling and alcohol behaviour change, and a real-life inspirational story of how journaling transformed someone’s life. Every lesson contains a different journaling exercise, so you can rapidly build your confidence to spend time with your journal each day.

Because How to Journal is designed specifically for people who are changing their drinking, you’ll also get personalised feedback on your drinking habits. Each lesson has a check-in, supporting you to pay attention to the circumstances around your drinking. And you’ll also see how your happiness with your drinking changes over time.

How to Journal is the perfect accompaniment to one of Club Soda’s in-depth courses about drinking, like How to Stop Drinking or How to Drink Mindfully. But it’s a freestanding short course in its own right too. If you want to discover how keeping a journal can help you reevaluate your relationship with alcohol, this course is perfect for you.

Learn How to Journal

Sign up for the course today and you’ll get:

  • A detailed onboarding process that helps you get the best out of this course, including personalised feedback on your drinking habits
  • 7 in-depth lessons exploring different aspects of journaling, mindfulness and change
  • 7 different journaling exercises designed to help you create and sustain change in your life
  • Daily motivation nudges direct to your email inbox every morning that you can use as journaling prompts for as long as you need them
  • Bonus videos on journaling for sobriety and mindful drinking with leading experts in the field
  • Regular check-ins to help you pay attention to your triggers for drinking, make plans that work and keep track of your happiness
  • Connection with other members of the Club Soda community through our private Club Soda group on Telegram, a secure private messaging mobile app, so you can keep in touch wherever you are.

The small(ish) print

Is there any reason I shouldn’t do the course?

How to Journal introduces approaches that may help you change your drinking, but it does not require you to change your drinking in any particular way. So it is suitable whether you are considering moderation or abstinence.

However, you must not stop drinking suddenly if you think you are physically dependent on alcohol. If you think you might be dependent on alcohol, you should speak to your doctor. The onboarding self-assessment will help you understand these risks.

How does the course work?

All the course materials for How to Journal are hosted on a secure and private part of our website. The course is divided into 7 lessons, plus bonus material, which you can work through at your own pace. You’ll find your check-ins, downloadable booklet and bonus video in the course materials.

When will my course start?

You can join How to Journal at any time. Once your payment has been processed, you will be automatically enrolled in the course. We’ll email you a receipt and a welcome message, so you’ll know you’re signed up. And if you’re new to Club Soda, you’ll also get an email inviting you to create a password for the website.

If you can’t log in or you don’t receive any emails from us, please check your spam folder first. And if you still can’t find the email, please get in touch and we’ll look into it.

Is there a time-limit on finishing the course?

No. The course is yours for as long as you need it, and your access to the course materials doesn’t expire.

Will I get emails?

You’ll receive a daily motivational nudge by email each day, which you can also use as a journaling prompt. To get these emails, you need to be subscribed to our regular email newsletter – we use the same system to send them. You can subscribe when you buy the course or sign up for the email newsletter here. We’ll send you these emails for as long as you want them, and you can update your preferences or unsubscribe at any time.

Occasionally, depending on the time of day you sign up, there can be small delay in starting your daily nudges. If you haven’t received a nudge within 72 hours, please contact a member of the team.

How do I join the Club Soda group on Telegram?

You’ll find the instructions to join our Telegram group once you’ve logged in and begun the course. You are welcome to be part of our group on Telegram for as long as it’s helpful to you. If you have any difficulties getting started with Telegram, do get in touch

Who’s behind the course?

How to Journal has been developed thanks to the generous support of Clare Pooley, author of The Authenticity Project, novelist Katie Fforde and the Romantic Novelists Association.

The course is written by Dru Jaeger, the author of How to Be a Mindful Drinker, a comprehensive guide to cutting down, taking a break and quitting drinking. Dru is a writer, researcher, coach and mindfulness teacher with more than a decade of experience in healthcare policy. This course draws on research into writing practices that can enable change, the wisdom of a wide range of writers and Dru’s personal journaling experiences.

Is this course enough to help me change my drinking?

How to Journal is a short course with a very specific focus, helping you discover how journaling can support you to change your drinking.

As a result, How to Journal focuses on journaling practices rather than the detailed mechanics of how to change every aspect of your relationship with alcohol. So you might want to consider following How to Journal alongside one of Club Soda’s in-depth courses, like How to Stop Drinking if you are taking a break or going alcohol-free, or How to Drink Mindfully if you are cutting down, moderating or exploring change.

And finally…

While we make every effort to run our programmes as advertised, we reserve the right to change course content, dates, trainers and moderators if necessary. We also reserve the right to suspend any member who does not keep our Club rules and terms and conditions.