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Journal to the Self

A 6-week course on how to journal for self-guidance

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Guided Journaling Made Easy

Discover 18 Journaling Techniques for Self-Growth

Learn how to journal in a way that finally creates lasting change with a step-by-step system that has helped thousands worldwide

Join the Journal to the Self Course

Feeling stuck on the page?

You’re not alone. Most people don’t struggle with journaling—they struggle with the container around it: no structure, no guidance, and no gentle way to go deeper.

  • You don’t know where to start. Most prompts feel generic and impersonal.
  • Staying consistent is hard. You write in bursts, then stop for weeks.
  • Without structure, sometimes it feels random or even pointless.
  • Journaling feels repetitive. You’ve reached a ceiling in your growth.
  • You don’t feel fully safe to express on the page. What if someone reads it?
  • You gain insight, but nothing changes after closing the notebook.
  • Perfectionism creeps in and you wonder: “Am I doing this right?”
  • You long for guidance, instead of guessing your way through.
  • Your thoughts feel scattered, and you want more clarity on the page.

It’s not a “you” problem. It’s a system problem.

You need just enough structure to know what to write, and also enough freedom to hear yourself.

That’s what Journal to the Self® gives you: 18 proven techniques across 6 weeks, a workbook, meditations to ease you into reflection, and (in January 2026) a live cohort with six 90-minute sessions so you’re never doing it alone.

Join the Journal to the Self Course

Hi, I'm Ana Juma

I’m a certified journaling facilitator and, for the next 6 weeks, I’ll be your guide in this journaling journey

For over a decade I’ve explored how writing can become a reliable compass for self-understanding and growth — not just something “nice to do,” but a practice that changes how we think, feel, and choose.

My work has been featured by Mindvalley and Revista Sábado, and I’ve taught journaling in circles, workshops, and online programs for people across many countries. On YouTube and in my community, I share practical tools that help anyone build a meaningful, sustainable journaling practice.

At the heart of my work is one question: How do we build a steady relationship with ourselves in a world that keeps pulling us away?

After years of teaching and studying therapeutic writing, I discovered something simple that changes everything:

the magic of journaling lives in the right container — just enough structure to feel safe + just enough freedom to let truth emerge.

People often ask how my students find consistency without perfectionism, and how they access depth without overwhelm. The answer isn’t discipline. It’s a gentle system that turns reflection into a ritual and insight into action.

If you’re ready to meet yourself on the page, with guidance, community, and a method that works, you’re in the right place!

Introducing the Journal to the Self

The Journal to the Self® course is a proven method for using journaling as a tool for self-understanding, personal growth, and healing.

Created in 1985 by my teacher Kathleen (Kay) Adams, Director of the Center for Journal Therapy, this method has helped more than 100,000 people worldwide journal with purpose and clarity.

As a Certified Journal to the Self Instructor, I’m honored to bring this transformational program to you — blending timeless techniques with modern guidance to help you develop a meaningful, lasting journaling practice.

Introducing the Journal to the Self

The Journal to the Self® course is a proven method for using journaling as a tool for self-understanding, personal growth, and expression.

Created in 1985 by my mentor Kathleen (Kay) Adams, Director of the Center for Journal Therapy, this method has helped more than 100,000 people worldwide journal with purpose and clarity.

As a Certified Journal to the Self Instructor, I’m honored to bring this transformational program to you — blending timeless techniques with modern guidance to help you develop a meaningful, lasting journaling practice.

The journal is like the moon, emitting a magnetic tug that draws information from your subconscious and unconscious minds and brings it to the surface, where you can work at a conscious level.

Kay Adams

Join the Waiting List for the Next Guided Cohort

A Live 6-Week Experience with Ana Juma

In this special edition of the course, we’ll meet for 90 minutes each week over 6 weeks (via Zoom). Together, we’ll explore 3 journaling techniques per session, share reflections, and deepen your practice in real time.

This live experience is perfect if you:

  • Want to learn how to journal consistently and meaningfully
  • Thrive with structure, guidance, and group energy
  • Are a coach, therapist, or facilitator wanting to use journaling with clients or in your own circles

You’ll also receive lifetime access to the self-paced course, so you can revisit the lessons anytime after the cohort ends (or if you can’t attend one of our weekly calls.)

🗓 Live Calls Schedule

We’ll meet once a week for 6 weeks, every Saturday at 2:30 PM (Lisbon time), for a 90-minute live session on Zoom

Call #1: Saturday, January 10th

Call #2: Saturday, January 17th

Call #3: Saturday, January 24th

Call #4: Saturday, January 31st

Call #5: Saturday, February 7th

Call #6: Saturday, February 14th

Join Winter 2026 Cohort

The Course Curriculum

What You’ll Learn in Journal to the Self

INTRO

Welcome to the Course

How to Get Started Why Keep a Journal 8 Suggestions for Satisfying Journal Writing

WEEK 1

Crafting the Vision

Technique #1: The 5-Minute Sprint Technique #2: Life Balance Technique #3: The Character Sketch

WEEK 2

Unlocking Insights

Technique #4: Clustering Technique #5: Springboards Technique #6: List of 100

WEEK 3

Writing the Unspoken

Technique #7: Captured Moments Technique #8: The Dialogue Technique #9: Unsent Letters

WEEK 4

Deepening Intuition

Technique #10: Stream of Consciousness Technique #11: Inner Wisdom Technique #12: Dream Log

WEEK 5

Capturing Reflections

Technique #13: Time Capsule Technique #14: Topics du Jour Technique #15: Guided Imagery

WEEK 6

Awakening Creativity

Technique #16: Perspectives Technique #17: Art Making Technique #18: Alpha Poems

Who is the Journal to the Self for?

Journalers of All Levels

Whether you’re just beginning or have been journaling for years, this course gives you the structure to begin and the depth to grow.

You’ll learn how to write according to your purpose, discovering 18 proven techniques that make journaling both sustainable and transformative.

By the end, you’ll not only know how to journal, but how to use it as a lifelong tool for self-understanding, balance, and growth.

For Coaches, Therapists & Group Facilitators

If you guide others through personal growth, this course gives you a powerful set of journaling tools to integrate into your work.

You’ll learn safe, research-based techniques that help clients access insight and self-expression, as well as practices you can adapt for your own workshops or journaling circles.

It’s ideal for those who want to hold reflective spaces with confidence and authenticity — starting with their own personal practice.

Hi, I'm Ana Juma

I’m a journaling facilitator and, for the next 6 weeks, I’ll be your guide in this journaling journey.

For over a decade I’ve explored how writing can become a reliable compass for self-understanding and growth — not just something “nice to do,” but a practice that changes how we think, feel, and choose.

My work has been featured by Mindvalley and Revista Sábado, and I’ve taught journaling in circles, workshops, and online programs for people across many countries. On YouTube and in my community, I share practical tools that help anyone build a meaningful, sustainable journaling practice.

At the heart of my work is one question:

How do we build a steady relationship with ourselves in a world that keeps pulling us away?

After years of teaching and studying therapeutic writing, I discovered something simple that changes everything:

the magic of journaling lives in the right container — just enough structure to feel safe + just enough freedom to let truth emerge.

People often ask how my students find consistency without perfectionism, and how they access depth without overwhelm. The answer isn’t willpower. It’s a gentle system that turns reflection into a ritual and insight into action.

If you’re ready to meet yourself on the page — with guidance, community, and a method that works — you’re in the right place.

Journaling helps you to:

  • Break free from repetitive thinking and unhelpful patterns
  • Connect with your inner voice and build self-trust
  • Create a safe space to express and process your emotions
  • Find meaning and growth from your everyday experiences
  • Gain mental clarity to make better life choices

Your Course Materials

When you enroll in Journal to the Self, you’re getting access to a complete journaling system designed to transform your self reflection practice

28 VIDEO LESSONS

Full-access to the Journal to the Self course featuring step-by-step guided videos for each journaling technique. This means you’ll have a complete library of techniques and instructions to revisit anytime, allowing you to continue your journaling journey at your own pace.

WORKBOOK

You’ll receive the official 74-page workbook, at no extra cost. This comprehensive guide is packed with detailed instructions for each technique, designed to enhance your learning. While many purchase it separately, you’ll have direct access to this resource, making it easier to follow along

COMMUNITY

In our exclusive community, you’ll find support and accountability as you progress. Stay connected with weekly updates, share insights, and motivate each other on your journaling journey, creating a safe space for growth and reflection.

JOURNALING MEDITATIONS

Transitioning from daily busyness to deep reflection can be challenging. This course includes guided journaling meditations to help you ease into a calm, focused mindset — enhancing each session and supporting your long-term journaling practice.

Who is the Journal to the Self for?

Unsure where to start? This course provides bite-sized techniques and a step-by-step journey — guiding you through the process without overwhelm. You’ll build confidence, develop a sustainable habit, and discover the joy of self-expression through writing.

Do you journal only when you feel stuck, frustrated, or inspired? This course will help you move beyond sporadic journaling, transforming it from a reactive coping tool into a proactive, nourishing self-care practice that supports you in every step of the way.

 If you already journal but the practice has become monotonous, this course will revitalize your writing with fresh, creative techniques. You’ll learn how to access deeper insights, uncover hidden aspects of yourself, and reignite your passion for journaling.

The Course Curriculum

What You’ll Learn in Journal to the Self

Welcome to the Course

  • How to Get Started
  • The Journal to the Self workbook
  • Why Keep a Journal
  • 8 Tips for Satisfying Writing

Week 1: Crafting the Vision

  • Opening Write
  • Technique #1: The 5-Minute Sprint
  • Technique #2: Life Balance
  • Technique #3: The Character Sketch
  • Journaling Meditation

Week 2: Unlocking Insights

  • Opening Write
  • Technique #4: Clustering
  • Technique #5: Springboards
  • Technique #6: List of 100
  • Journaling Meditation

Week 3: Writing the Unspoken

  • Opening Write
  • Technique #7: Captured Moments
  • Technique #8: The Dialogue
  • Technique #9: Unsent Letters
  • Journaling Meditation

Week 4: Deepening Intuition

  • Opening Write
  • Technique #10: Stream of Consciousness
  • Technique #11: Inner Wisdom
  • Technique #12: Dream Log
  • Journaling Meditation

Week 5: Capturing Reflections

  • Opening Write
  • Technique #13: Time Capsule
  • Technique #14: Topics du Jour
  • Technique #15: Guided Imagery
  • Journaling Meditation

Week 6: Awakening Creativity

  • Opening Write
  • Technique #16: Perspectives
  • Technique #17: Art Making
  • Technique #18: Alpha Poems
  • Journaling Meditation

Why This Course is Unique

It’s an honor to join forces with Kay Adams, a pioneer of journal writing, to bring this course to you. Here’s what makes it so special.

  • Proven & trusted by over 100,000 students worldwide – This isn’t just a set of techniques; it’s a structured system that works, helping thousands gain clarity, confidence, and deeper self-awareness.
  • Designed by a leader in therapeutic journaling – Developed by Kay Adams, this method has transformed journaling into a powerful tool for self-growth for over 30 years.
  • Exclusive journaling meditations – Take your practice deeper with audio-guided journaling tracks designed to help you enter a reflective state with ease and sustain your journaling habit long-term.
  • Step-by-step guidance for all levels – Whether you’re a complete beginner or an experienced journaler, this course provides bite-sized, easy-to-follow lessons designed to make journaling accessible and transformative.
  • A supportive community & accountability – You’re not alone. Connect with fellow journalers worldwide, share your experiences, and stay motivated in a space designed for growth.
  • Self-paced with lifetime access – Go through the course at your own rhythm, revisit lessons anytime, and integrate journaling into your life whenever the timing feels right.

Stories From Our Community

Although I was already a journaler, this workshop brought journaling to a whole new level for me. It further developed my own journaling practice while also deepening my relationship to myself. I always knew writing was helpful for personal growth and could be therapeutic, but now that I have taken the JTTS course, I feel that I have accessible tools at my disposable to actually coach myself through difficult times as well as techniques to help me capture beautiful moments in my life.
Genesis Garcia
I couldn’t have asked for a better instructor! Throughout the course, everything was clearly and thoughtfully explained. But more than just a great teacher, Ana Juma created a space where everyone felt safe and comfortable sharing their thoughts, questions, and ideas. Her warmth and presence set the tone for the entire class, encouraging us to show up authentically and fully engage in the experience.
Eliana Pereira
The Journal to the Self was one of the most rewarding experiences I’ve ever had. It helped me discover parts of myself I didn’t even know existed and introduced me to techniques I can apply in my daily life. The impact was immediate — I felt more creative, aware, and deeply connected with myself. Everyone in the group served as a mirror for one another, making the learning process even more powerful. Ana, thank you so much for everything you’ve done, this journey was absolutely worth it!
Melyah

Sign Up for the Journal to the Self®

Tier 1: Self-Paced Course Only

One-time Payment: 333€

Join Now

Tier 2: Course + 6 Private Coaching Calls

If you’re looking for a more personalized experience, I also offer this course in a 1:1 format. Reach out via email, and we’ll take it from there!

Get in Touch

Choose Your Journal to the Self® Journey

Self-Paced Course

Ideal for independent learners who want to explore journaling privately, on their own schedule.

  • Lifetime access to all Journal to the Self course materials and future updates (28 video lessons)
  • Learn the complete 18-technique journaling system for clarity, creativity & growth
  • Includes the official 74-page Journal to the Self workbook
  • Guided audio tracks to help you transition from daily life to reflection
  • No group accountability
  • No live group calls
  • Learn independently at your own pace

One-time payment of 333€

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Cohort Experience

Journalers, coaches, and facilitators who thrive with structure, live guidance, and community support.

  • Lifetime access to all Journal to the Self course materials and future updates (28 video lessons)
  • Learn the complete 18-technique journaling system for clarity, creativity & growth
  • Includes the official 74-page Journal to the Self workbook
  • Guided audio tracks to help you transition from daily life to reflection
  • Access to a WhatsApp group to share insights, remain accountable, and stay connected
  • Six 90-minute live sessions with Ana Juma (replay available).
  • Real-time guidance and personalized support from Ana Juma

One-time payment of 555€

* Seats are limited

Join the Waiting List

Join the Waiting List

Be the first one to be notified once it’s ready

280€

190€

Apply to the Journal to Self® Workshop

FAQ

The Journal to the Self® course is offered in two formats, so you can choose what best fits your rhythm:

Self-Paced Course: Start anytime and move through the 18 journaling techniques at your own pace. You’ll get lifetime access to all video lessons, guided meditations, and the official workbook — perfect if you prefer to journal privately and independently.

Live Cohort (Started January 2026): Join a 6-week guided experience that includes weekly 90-minute live calls with Ana Juma, plus community space, and ongoing accountability. All sessions are recorded, so you can revisit them anytime — and you’ll also receive full access to the self-paced course for continued learning after the program ends.

Both options include lifetime access, so your journaling journey can continue long after the course is complete.

The Journal to the Self® Workshop is for anyone ready to explore journaling as a path to self-awareness, growth, and life balance. Whether you’re a complete beginner or have prior journaling experience, this course meets you where you are. The invitation is to show up with curiosity and an open mind as you explore the depths of you.

To fully participate in this online class, you’ll need a journal, a pen/pencil, and a willingness to explore your inner world through writing. That’s all!

That’s perfectly fine! While many enjoy the tactile experience of writing by hand, you’re welcome to use a digital device if it suits you better. The key is finding what makes your journaling practice most comfortable and effective.

If you decide that the Journal to the Self® Workshop isn’t the right fit for you, you can email me at any point during your first week of purchase to request a full refund. All I ask is that you share feedback/tips on what could’ve been better for you. 🙂

Yes, for the Live Cohort Experience. When you click the sign-up button, you’ll be able to choose between paying in full (555€) or opting for a flexible two-installment payment plan (2 × 295€).

Yes! If you prefer personalized support, I offer 1:1 journaling coaching. Just reach out to hello@anajuma.com and we can explore whether it’s the right fit for you.