These are instructions for the best journaling method I have ever encountered. If I remember correctly I first read about it in The Artist's Way.  Believe me, it is potent - as long as you stick to the rules.

Get yourself an A4 exercise book. Set your alarm for about 30 minutes earlier than normal and have the book and pen ready next to your bed. If this is impossible, leave the journal for when you are really tired and ready for bed - but early morning works best in my experience.

When you wake up, start writing immediately.

Here are the rules - and for best results, DON'T CHEAT: