There are three types of journaling practices, all of which are equally valuable. For each of these types, it is important that you find a quiet place to write with no distractions. Turn off your phone and take a step back from activities that usually keep your mind occupied.

1. Subliminal journaling

Subliminal journaling helps you access your subconscious so you can gain clarity around thoughts and feelings you may not even know are affecting you.

You should allow about 15 minutes for this process—but don’t worry if you end up needing more time. What matters most is that you write without thinking about what you are writing. Just write down whatever comes up for you, and trust that what you write is what you need to pay attention to, no matter how strange it might feel while you are writing it.

During this process, you must trust what your subconscious mind has illuminated for you. If you have truly written without thinking, then what is on the page represents your inner truth.

Make sure you keep your pen moving all the time. Don’t pause, even for a moment, to think about what to write next. If you pause, your brain will begin trying to interpret what you are writing as you are writing it. You don’t want that. Instead, you want to bypass your rational mind in order to access your subconscious, where your true thoughts and feelings are stored.

When you have finished writing, take two or three deep breaths and then go back and read what you have written. Some of your writing may surprise you. If so, that’s good—it means you are encountering your subconscious thoughts.

Now you can turn your rational mind back on. Spend as long as you like processing and interpreting what you’ve written. Make notes on your journal entry if you wish. Once you’ve reflected on the entry, you can then decide how to use the information you’ve uncovered to determine what actions to take.

If you can, complete some subliminal journaling before going to bed at night. You might be surprised what insights come up for you, as well as the messages you receive from your subconscious mind while you sleep.

2. Conscious journaling

Conscious journaling involves a very different process from subliminal journaling, but it can be equally rewarding. Try conscious journaling at least once a week—and more often if you feel like it.

Again, make sure you find a quiet space to write, where you know you won’t be interrupted. Then begin writing, as you did before—only this time, you’ll consciously focus your mind on specific areas of your life that you want to gain clarity on.

You might want to reflect on a situation at work or at home. Or you may want to think through a decision you are unsure of or a relationship you want to improve.

Once you have consciously chosen your subject, turn your rational mind off and write as much and as fast as you can without letting your pen stop. Again, don’t give your rational mind a chance to interpret what you are writing.

After you’ve finished writing, don’t read over what you have written. Turn the page in your journal so you’re not tempted to read your words.

Now, switch your rational mind back on. Pick another issue you want to reflect on. Then, turn your rational mind back off in order to journal about it.

Once you have written about all the issues you want to get clarity on, go back and read what you have written about each of them. As you did before, spend as long as you want processing and interpreting what you have written. Then you can decide how to use this information in order to make decisions and determine a course of action.

3. Burning words

In this type of journaling, you write down all your negative thoughts about people or events you feel have harmed you in some way.

Don’t do this type of journaling in your journal; instead, use a notepad. Write down how you feel, and make sure to get out all your pain and resentment on the page. As you continue writing, you may feel the “charge” of your hurt and anger start to fade.

When you are done, read through what you have written. Then, take a moment to reflect on how you no longer need to feel this way because these events happened in the past.

Finally, burn the piece of paper in a bowl or on a plate—somewhere the fire will be safely contained. As you watch the flames eat up the paper, imagine your pain, anger, and resentment disintegrating along with it.