Pernah dengar istilah journaling? Nah, artikel ini bakal membahas tentang pengertian, contoh, dan manfaat journaling bagi kehidupan, utamanya bagi kesehatan mental. Yuk, simak!
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Tiap pergi ke toko stationery atau peralatan tulis, seringkali kita melihat buku-buku diary berjejer di rak dengan berbagai macam model. Ada yang polos, ada yang warna-warni, ada yang dibonusin pulpen gemes, bahkan ada juga yang disertai kunci dan gembok biar nggak bisa dibuka-buka orang lain. Kamu pernah beli dan nulis diary, nggak?
Nah, saat ini, dikenal juga istilah lain yang kegiatannya hampir sama kayak nulis diary, lho. Namanya journaling. Kamu udah tau belum, apa itu journaling?
Pengertian Journaling
Journaling adalah menuangkan seluruh pikiran dan perasaan kamu ke dalam bentuk tulisan supaya kamu bisa memahaminya secara lebih jelas. Sederhananya, journaling sama aja kayak nulis diary. Kamu boleh tulis apapun yang kamu mau.
Kamu bisa tulis isi pikiran kamu, kejadian yang baru aja kamu alami, planning dan goals yang ingin kamu capai, atau emosi yang sedang kamu rasain.
Bedanya, ketika nulis diary, orang-orang cenderung nulis hal-hal yang bersifat privasi dan menutup rapat-rapat diary itu dari orang lain.
“Jangan sentuh diary akuuu…!!” teriak mereka secara dramatis.
Kamu juga kayak gitu, kan? Hayoo, ngaku..
Nah, kalau journaling, kita bebas nih, mau nulis apa aja. Boleh yang bersifat privasi, boleh juga tidak. Boleh tentang kejadian masa lalu, boleh juga tentang rencana masa depan. Kamu juga boleh lho, share hasil journaling-mu di media sosial. Siapa tau, bisa menginspirasi orang lain yang mungkin mau memulai journaling juga. Tapi, pastikan yang kamu share itu bukan tulisan yang sifatnya privasi, ya!
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Selain itu, kamu juga bebas menghias jurnal kamu secantik mungkin. Kamu bisa nulis pakai pulpen warna-warni, nambahin doodle di tengah-tengah tulisan kamu, nempelin sticker, bahkan nempelin foto Oppa atau Eonni favorit kamu.
Contoh Journaling (Sumber: weheartit.com)
Journaling juga bebas dilakuin kapan aja sesuai keinginan. Misalnya, setiap satu hari sekali atau setiap satu minggu sekali. Kamu juga boleh menentukan tema bulanan atau mingguan buat diri kamu sendiri.
Contohnya, buat bulan Maret, kamu mau nulis setiap hari dengan tema kegiatan sehari-hari. Terus, buat bulan April, kamu mau nulis setiap satu minggu sekali aja, tapi temanya dibedain tiap minggunya, seperti minggu pertama temanya tentang keinginan terdalam, terus minggu kedua temanya tentang ketakutan terbesar, dan seterusnya. Intinya satu: bebas!
Kamu juga boleh nulis di manapun yang kamu mau. Boleh di kertas, di buku, ataupun di gadget kamu. Tapi jangan nulis di tembok rumah tetangga kamu ya, hehe, nanti orangnya marah.
Manual Journaling vs Digital Journaling
Tapi, kamu tau nggak, sih? Sebenarnya, menulis menggunakan tangan itu lebih dianjurkan lho, daripada mengetik di gadget atau laptop. Menurut Edouard Gentaz, profesor Developmental Psychology dari Universitas Geneva, menulis menggunakan tangan itu lebih kompleks dan perlu berbagai keterampilan.
Seperti merasakan pena dan kertas, menggerakkan alat tulis, serta mengarahkan gerakan dengan pikiran. Sedangkan mengetik di gadget atau laptop, cenderung melibatkan proses kognitif yang lebih sederhana karena kamu hanya perlu menekan tombol-tombol di keyboard.
Nulis di kertas atau buku juga bikin kamu lebih bebas berekspresi. Mau dicorat-coret, dilipet, digunting, dilem, atau dirobek-robek, bebas! Sementara gadget? Wah, kalau kamu sampai bisa merobek-robek gadget, fix kamu manusia super!
Kalau kata Roland Jouvent, kepala Adult Psychiatry di Rumah Sakit Pitié-Salpêtrière Paris, ketika kita menulis menggunakan tangan, ada unsur tarian dan melodi yang dilibatkan, sehingga tulisan kita akan memiliki emosi.
Oleh karena itu, journaling lebih dianjurkan dilakukan di kertas atau buku. Atau kalau kamu tetep pengen nulis di gadget, kamu bisa menulis menggunakan stylus daripada mengetik menggunakan keyboard.
Digital Journaling dengan Stylus (Sumber: あみかamika via YouTube)
“Eh, tapi denger-denger, katanya journaling bermanfaat bagi kesehatan mental, emang iya?”
Nah, kamu pasti bertanya-tanya kan, masa sih, cuma nulis-nulis gitu doang bisa bermanfaat buat kesehatan mental? Sini, sini, duduk di sebelah aku. Biar aku jelasin.
Manfaat Journaling
Dengan mencatat segala perasaan, hal-hal yang kamu pikirkan, dan alami, membantu kamu meluapkan emosi dalam diri. Berikut sejumlah manfaat journaling yang bisa kamu dapatkan:
1. Membantu Menjaga Kesehatan Mental
Faktanya, manfaat journaling salah satunya adalah dapat meningkatkan kesehatan mental. Menurut Dr. James Pennebaker, seorang psikolog dan ahli terkemuka di bidang Expressive Writing, journaling dapat menurunkan tingkat depresi dan anxiety, serta meningkatkan kualitas hubungan sosial manusia.
Journaling juga membuat sel imun T-lymphocytes dalam tubuh menjadi semakin kuat, menurunkan tekanan darah yang tinggi, serta meningkatkan kualitas tidur seseorang.
2. Menghilangkan Hambatan Mental
Seorang psikoterapis dan ahli di bidang journaling, Maud Purcell, juga mengatakan bahwa kegiatan journaling melibatkan penerapan dari kedua belah otak kita sekaligus.
Saat melakukan journaling, otak kiri kita yang cenderung rasional dan analitis akan sibuk berpikir. Di waktu yang sama, otak kanan kita yang cenderung kreatif, sensitif, dan intuitif, juga akan tetap aktif ‘bermain’ dan ‘berkelana’. Hal ini dapat membantu menghilangkan hambatan mental pada diri kita.
3. Memahami Diri Sendiri
Selain itu, journaling dapat membantumu lebih mengenali dirimu sendiri. Melalui journaling, kamu bisa mempelajari tentang dirimu lebih dalam, juga dunia sekitar. Misalnya seperti, mengetahui hal-hal yang kamu sukai dan tidak sukai, hobi, cita-cita, harapan, bahkan membantu mencapai goals dalam hidupmu.
4. Mengekspresikan Perasaan
Dengan journaling, kamu akan terlatih untuk merasakan segala jenis perasaan yang timbul. Kamu pun tidak perlu berpura-pura atau menutupi apa yang sedang kamu rasakan. Tulislah berbagai persaan itu ke dalam jurnal. Kamu bisa memberikan gambar, warna, atau stiker saat melakukan journaling.
5. Melatih Kreativitas
Selain bermanfaat bagi kesehatan mental, journaling juga punya manfaat lain, lho! Salah satunya yaitu dapat melatih kreativitas diri, karena ketika melakukan journaling, kamu dibebaskan untuk menulis apapun, kapanpun, dan bagaimanapun.
6. Melatih Kepekaan Diri
Kamu juga bisa melatih kepekaan diri dalam menyadari segala hal yang terjadi dalam hidupmu dan mengidentifikasi seluruh emosi yang kamu rasakan.
7. Memperbaiki Mood
Journaling juga dapat membantu memperbaiki mood kamu. Kamu jadi merasa lebih damai, tentram, dan lebih mudah untuk mensyukuri berbagai hal yang terjadi dalam hidup.
8. Meningkatkan Daya Ingat
Rutin menulis journaling juga menjadi cara yang bagus untuk mendokumentasikan momen-momen tertentu dan fase hidup. Ketika kamu membuat journaling menggunakan tangan, hal ini akan merangsang kumpulan saraf yang terletak di batang otak yang disebut Reticular Activating System (RAS). RAS ini berfungsi menerima semua informasi dari semua pancaindra dan menyaringnya. Nah, apabila informasi itu penting, maka akan disimpannya sebagai memori di otak.
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Cara Memulai Journaling
“Wah, jadi pengen journaling juga, deh! Tapi bingung nih, harus mulai dari mana, ya?”
Nah, buat kamu yang masih bingung gimana cara memulai journaling, kamu bisa coba teknik WRITE ala Kathleen Adams berikut.
Eits, tapi jangan lupa ya, ini hanya contoh saja, kamu nggak perlu terpaku pada teknik ini karena kunci dari journaling adalah kebebasan. Jadi, jangan takut berekspresi! Suka-suka kamu aja mau journaling kayak gimana, oke?
Segitu dulu pembahasan kita tentang pengertian, contoh, dan manfaat journaling bagi kehidupan, terutama bagi kesehatan mental. Semoga bermanfaat buat kamu yang mau memulai journaling, ya! Selain journaling, yuk mulai juga belajar online bersama ruangbelajar! Langsung aja klik banner di bawah ini!
Referensi:
Ackerman, C. E. ‘83 Benefits of Journaling for Depression, Anxiety, and Stress’, Positive Psychology, [Daring]. Tautan: https://positivepsychology.com/benefits-of-journaling/ (Diakses: 2 Maret 2021)
Adams, K. ‘A Short Course in Journal Writing: It’s Easy to W.R.I.T.E.’, Journal Therapy, [Daring]. Tautan: https://journaltherapy.com/lets-journal/a-short-course-in-journal-writing/ (Diakses: 2 Maret 2021)
Chemin, A. ‘Handwriting vs typing: is the pen still mightier than the keyboard?’, The Guardian, [Daring]. Tautan: https://www.theguardian.com/science/2014/dec/16/cognitive-benefits-handwriting-decline-typing (Diakses: 5 Maret 2021)
Grothaus, M. ‘Why Journaling Is Good For Your Health (And 8 Tips To Get Better)’, Fast Company, [Daring]. Tautan: https://www.fastcompany.com/3041487/8-tips-to-more-effective-journaling-for-health (Diakses: 5 Maret 2021)
Watson, L. R., dkk. ‘Journaling for Mental Health’, Rochester, [Daring]. Tautan: https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1 (Diakses: 2 Maret 2021)
Sumber Gambar:
Gambar ‘Contoh Journaling’ [Daring]. Tautan: https://weheartit.com/entry/330216165 (Diakses: 5 Maret 2021)
GIF ‘Digital Journaling dengan Stylus’ [Daring]. Tautan: https://youtu.be/TnDpgl6zUtY (Diakses: 5 Maret 2021)
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<h1 class="content-title">
8 Manfaat Journaling, Cara Kreatif untuk Stabilkan Kesehatan Mental </h1>
<div class="content-meta">
<p class="content-author"><a href="https://www.ruangguru.com/blog/author/kenya-swawikanti" class="">Kenya Swawikanti</a> </p>
<p class="content-info"><span>October 10, 2025 • </span> <span>7 minutes read</span></p>
<br />
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<p style="text-align: justify; font-weight: normal;"><img decoding="async" class="aligncenter size-medium" src="https://cdn-web-2.ruangguru.com/landing-pages/assets/72523c59-bf89-4e52-ad44-7049577b34ef.png" alt="manfaat journaling" width="820" /></p>
<blockquote>
<p style="font-weight: normal; text-align: center; font-size: 16px;"><em>Pernah dengar istilah journaling? Nah, artikel ini bakal membahas tentang pengertian, contoh, dan manfaat journaling bagi kehidupan, utamanya bagi kesehatan mental. Yuk, simak!</em></p>
<p style="text-align: center; font-size: 16px;">—</p>
</blockquote>
<p> </p>
<p style="text-align: justify;">Tiap pergi ke toko <em>stationery </em>atau peralatan tulis, seringkali kita melihat buku-buku <em>diary </em>berjejer di rak dengan berbagai macam model. Ada yang polos, ada yang warna-warni, ada yang <em>dibonusin </em>pulpen <em>gemes</em>, bahkan ada juga yang disertai kunci dan gembok biar <em>nggak </em>bisa dibuka-buka orang lain. Kamu pernah beli dan nulis <em>diary</em>, <em>nggak</em>?</p>
<p style="text-align: justify;">Nah, saat ini, dikenal juga istilah lain yang kegiatannya hampir sama <em>kayak </em>nulis <em>diary,</em> <em>lho</em>. Namanya <em>journaling</em>. Kamu <em>udah tau</em> belum, apa itu <em>journaling</em>?</p>
<p> </p>
<h2><span style="font-size: 18pt;">Pengertian <em>Journaling</em></span></h2>
<p style="text-align: justify;"><strong><em>Journaling </em></strong><strong>adalah menuangkan seluruh pikiran dan perasaan kamu ke dalam bentuk tulisan supaya kamu bisa memahaminya secara lebih jelas.</strong> Sederhananya, <em>journaling </em>sama <em>aja kayak </em>nulis <em>diary</em>. Kamu <strong>boleh tulis apapun yang kamu mau</strong>.</p>
<p style="text-align: justify;">Kamu bisa tulis isi pikiran kamu, kejadian yang baru <em>aja </em>kamu alami, <em>planning </em>dan <em>goals </em>yang ingin kamu capai, atau <a href="/blog/cara-ibu-mengontrol-emosi-terhadap-anak" rel="noopener"><span style="font-weight: bold;">emosi</span></a> yang sedang kamu <em>rasain</em>.</p>
<p style="text-align: justify;">Bedanya, ketika nulis <em>diary</em>, orang-orang cenderung nulis hal-hal yang bersifat privasi dan menutup rapat-rapat <em>diary </em>itu dari orang lain.</p>
<p style="text-align: justify;"><em>“Jangan sentuh diary akuuu…!!”</em> teriak mereka secara dramatis.</p>
<p style="text-align: justify;">Kamu juga <em>kayak </em>gitu, kan? <em>Hayoo</em>, ngaku..</p>
<p style="text-align: justify;">Nah, kalau <em>journaling</em>, kita bebas nih, mau nulis apa <em>aja</em>. Boleh yang bersifat privasi, boleh juga tidak. Boleh tentang kejadian masa lalu, boleh juga tentang rencana masa depan. Kamu juga boleh <em>lho</em>, <em>share</em> hasil <em>journaling</em>-mu di media sosial. Siapa <em>tau</em>, bisa menginspirasi orang lain yang mungkin mau memulai <em>journaling </em>juga. Tapi, pastikan yang kamu <em>share </em>itu bukan tulisan yang sifatnya privasi, ya!</p>
<p style="text-align: justify;"><strong>Baca Juga: </strong><a href="https://www.ruangguru.com/blog/filosofi-stoik"><strong>Mengatasi Anxiety, Kegelisahan, dan Emosi Negatif dengan Filosofi Stoik</strong></a></p>
<p style="text-align: justify;">Selain itu, kamu juga <strong>bebas menghias jurnal kamu </strong>secantik mungkin. Kamu bisa nulis pakai pulpen warna-warni, <em>nambahin</em> <em>doodle </em>di tengah-tengah tulisan kamu, <em>nempelin sticker</em>, bahkan <em>nempelin </em>foto <em>Oppa </em>atau <em>Eonni </em>favorit kamu.</p>
<p style="text-align: center;"><img decoding="async" style="width: 600px; margin-left: auto; margin-right: auto; display: block;" src="https://cdn-web.ruangguru.com/landing-pages/assets/hs/1-Mar-09-2021-11-44-01-73-AM.jpg" alt="contoh journaling" width="600" /></p>
<p style="text-align: center;">Contoh Journaling (Sumber: weheartit.com)</p>
<p> </p>
<p style="text-align: justify;"><em>Journaling </em>juga <strong>bebas </strong><strong><em>dilakuin </em></strong><strong>kapan </strong><strong><em>aja</em></strong> sesuai keinginan. Misalnya, setiap satu hari sekali atau setiap satu minggu sekali. Kamu juga boleh menentukan tema bulanan atau mingguan buat diri kamu sendiri.</p>
<p style="text-align: justify;">Contohnya, buat bulan Maret, kamu mau nulis setiap hari dengan tema kegiatan sehari-hari. Terus, buat bulan April, kamu mau nulis setiap satu minggu sekali <em>aja</em>, tapi temanya <em>dibedain </em>tiap minggunya, seperti minggu pertama temanya tentang keinginan terdalam, terus minggu kedua temanya tentang ketakutan terbesar, dan seterusnya. <strong>Intinya satu: bebas!</strong></p>
<p style="text-align: justify;">Kamu juga <strong>boleh nulis di manapun</strong> yang kamu mau. Boleh di kertas, di buku, ataupun di <em>gadget </em>kamu. Tapi jangan <em>nulis </em>di tembok rumah tetangga kamu ya, <em>hehe, </em>nanti orangnya marah.</p>
<p> </p>
<h2><span style="font-size: 18pt;"><em>Manual Journaling vs Digital Journaling</em></span></h2>
<p style="text-align: justify;">Tapi, kamu <em>tau nggak</em>, sih? Sebenarnya, <strong>menulis menggunakan tangan itu lebih dianjurkan</strong> <em>lho</em>, <strong>daripada mengetik di </strong><strong><em>gadget </em></strong><strong>atau laptop</strong>. Menurut Edouard Gentaz, profesor <em>Developmental Psychology</em> dari Universitas Geneva, menulis menggunakan tangan itu lebih kompleks dan perlu berbagai keterampilan.</p>
<p style="text-align: justify;">Seperti merasakan pena dan kertas, menggerakkan alat tulis, serta mengarahkan gerakan dengan pikiran. Sedangkan mengetik di <em>gadget </em>atau laptop, cenderung melibatkan proses kognitif yang lebih sederhana karena kamu hanya perlu menekan tombol-tombol di <em>keyboard</em>.</p>
<p style="text-align: justify;">Nulis di kertas atau buku juga <em>bikin </em>kamu <strong>lebih bebas berekspresi</strong>. Mau dicorat-coret, <em>dilipet</em>, digunting, dilem, atau dirobek-robek, bebas! Sementara <em>gadget</em>? Wah, kalau kamu sampai bisa merobek-robek <em>gadget</em>, <em>fix </em>kamu manusia super!</p>
<p style="text-align: justify;">Kalau kata Roland Jouvent, kepala <em>Adult Psychiatry</em> di Rumah Sakit Pitié-Salpêtrière Paris, ketika kita menulis menggunakan tangan, <strong>ada unsur tarian dan melodi yang dilibatkan, sehingga tulisan kita akan memiliki emosi</strong>.</p>
<p style="text-align: justify;">Oleh karena itu, <em>journaling </em>lebih dianjurkan dilakukan di kertas atau buku. Atau kalau kamu <em>tetep pengen </em>nulis di <em>gadget</em>, kamu bisa menulis menggunakan <em>stylus </em>daripada mengetik menggunakan <em>keyboard</em>.</p>
<p style="text-align: center;"><img decoding="async" style="width: 600px; margin-left: auto; margin-right: auto; display: block;" src="https://cdn-web.ruangguru.com/landing-pages/assets/hs/IMG_5548.gif" alt="digital journaling" width="600" /></p>
<p style="text-align: center;"><em>Digital Journaling </em>dengan <em>Stylus </em>(Sumber: あみかamika via YouTube)</p>
<p> </p>
<p style="text-align: justify;"><em>“Eh, tapi denger-denger, katanya journaling bermanfaat bagi <a href="/blog/hari-kesehatan-mental-peran-psikologi-klinis-untuk-bantu-masalah-kesehatan-mental" rel="noopener"><span style="font-weight: bold;">kesehatan mental</span></a>, emang iya?”</em></p>
<p style="text-align: justify;">Nah, kamu pasti bertanya-tanya kan, masa sih, cuma nulis-nulis gitu doang bisa bermanfaat buat kesehatan mental? Sini, sini, duduk di sebelah aku. Biar aku jelasin.</p>
<p> </p>
<h2><span style="font-size: 18pt;">Manfaat <em>Journaling</em></span></h2>
<p style="text-align: justify;">Dengan mencatat segala perasaan, hal-hal yang kamu pikirkan, dan alami, membantu kamu meluapkan emosi dalam diri. Berikut sejumlah <strong>manfaat <em>journaling</em></strong> yang bisa kamu dapatkan:</p>
<p> </p>
<h3><span style="font-size: 14pt;">1. Membantu Menjaga Kesehatan Mental</span></h3>
<p style="text-align: justify;">Faktanya, manfaat <em>journaling</em> salah satunya adalah dapat meningkatkan kesehatan mental. Menurut Dr. James Pennebaker, seorang psikolog dan ahli terkemuka di bidang <em>Expressive Writing</em>, <strong><em>journaling</em></strong><strong> dapat menurunkan tingkat depresi dan </strong><strong><em>anxiety</em></strong>, serta <strong>meningkatkan kualitas hubungan sosial manusia</strong>.</p>
<p style="text-align: justify;"><em>Journaling</em> juga <strong>membuat sel imun </strong><strong><em>T-lymphocytes </em></strong><strong>dalam tubuh menjadi semakin kuat</strong>, <strong>menurunkan tekanan darah yang tinggi</strong>, serta <strong>meningkatkan kualitas tidur seseorang</strong>.</p>
<p> </p>
<h3><span style="font-size: 14pt;">2. Menghilangkan Hambatan Mental</span></h3>
<p style="text-align: justify;">Seorang psikoterapis dan ahli di bidang <em>journaling</em>, Maud Purcell, juga mengatakan bahwa <strong>kegiatan </strong><strong><em>journaling </em></strong><strong>melibatkan penerapan dari kedua belah otak kita sekaligus</strong>.</p>
<p style="text-align: justify;">Saat melakukan <em>journaling</em>, otak kiri kita yang cenderung rasional dan analitis akan sibuk berpikir. Di waktu yang sama, otak kanan kita yang cenderung kreatif, sensitif, dan intuitif, juga akan tetap aktif ‘bermain’ dan ‘berkelana’. Hal ini dapat <strong>membantu menghilangkan hambatan mental</strong> pada diri kita.</p>
<p> </p>
<h3><span style="font-size: 14pt;">3. Memahami Diri Sendiri</span></h3>
<p style="text-align: justify;">Selain itu, <em>journaling</em> dapat membantumu lebih mengenali dirimu sendiri. Melalui <em>journaling</em>, kamu bisa <strong>mempelajari tentang dirimu lebih dalam, juga dunia sekitar</strong>. Misalnya seperti, mengetahui hal-hal yang kamu sukai dan tidak sukai, hobi, cita-cita, harapan, bahkan membantu mencapai goals dalam hidupmu.</p>
<p> </p>
<h3><span style="font-size: 14pt;">4. Mengekspresikan Perasaan</span></h3>
<p style="text-align: justify;">Dengan <em>journaling</em>, kamu akan terlatih untuk <strong>merasakan segala jenis perasaan yang timbul</strong>. Kamu pun tidak perlu berpura-pura atau menutupi apa yang sedang kamu rasakan. Tulislah berbagai persaan itu ke dalam jurnal. Kamu bisa memberikan gambar, warna, atau stiker saat melakukan <em>journaling</em>.</p>
<p> </p>
<h3><span style="font-size: 14pt;">5. Melatih Kreativitas</span></h3>
<p style="text-align: justify;">Selain bermanfaat bagi kesehatan mental, <em>journaling </em>juga punya manfaat lain, <em>lho</em>! Salah satunya yaitu dapat <strong>melatih kreativitas diri</strong>, karena ketika melakukan <em>journaling</em>, kamu dibebaskan untuk menulis apapun, kapanpun, dan bagaimanapun.</p>
<p> </p>
<h3><span style="font-size: 14pt;">6. Melatih Kepekaan Diri</span></h3>
<p style="text-align: justify;">Kamu juga bisa <strong>melatih kepekaan diri</strong> dalam menyadari segala hal yang terjadi dalam hidupmu dan mengidentifikasi seluruh emosi yang kamu rasakan.</p>
<p> </p>
<h3><span style="font-size: 14pt;">7. Memperbaiki Mood</span></h3>
<p style="text-align: justify;"><em>Journaling </em>juga dapat membantu <strong>memperbaiki <em>mood</em></strong> kamu. Kamu jadi merasa lebih damai, tentram, dan lebih mudah untuk mensyukuri berbagai hal yang terjadi dalam hidup.</p>
<p> </p>
<h3><span style="font-size: 14pt;">8. Meningkatkan Daya Ingat</span></h3>
<p style="text-align: justify;">Rutin menulis journaling juga menjadi cara yang bagus untuk <strong>mendokumentasikan momen-momen tertentu dan fase hidup</strong>. Ketika kamu membuat journaling menggunakan tangan, hal ini akan merangsang kumpulan saraf yang terletak di batang otak yang disebut <em>Reticular Activating System</em> (RAS). RAS ini berfungsi menerima semua informasi dari semua pancaindra dan menyaringnya. Nah, apabila informasi itu penting, maka akan disimpannya sebagai memori di otak.</p>
<p style="text-align: justify; font-weight: bold;">Baca Juga: <a href="https://www.ruangguru.com/blog/bahaya-kebiasaan-self-diagnosis">Bahaya Kebiasaan Self Diagnosis yang Penting Diketahui</a></p>
<p> </p>
<h2><span style="font-size: 18pt;">Cara Memulai <em>Journaling</em></span></h2>
<p style="text-align: justify;"><em>“Wah, jadi pengen journaling juga, deh! Tapi bingung nih, harus mulai dari mana, ya?”</em></p>
<p style="text-align: justify;">Nah, buat kamu yang masih bingung gimana cara memulai <em>journaling</em>, kamu bisa coba teknik <strong>WRITE </strong>ala Kathleen Adams berikut.</p>
<p style="text-align: justify;"><img decoding="async" style="width: 600px; margin-left: auto; margin-right: auto; display: block;" src="https://cdn-web.ruangguru.com/landing-pages/assets/hs/Fakta_Seru_-_Journaling-03.jpg" alt="teknik write untuk journaling" width="600" /></p>
<p> </p>
<p style="text-align: justify;"><em>Eits</em>, tapi jangan lupa ya, ini hanya contoh saja, kamu <em>nggak </em>perlu terpaku pada teknik ini karena kunci dari <em>journaling</em> adalah <strong>kebebasan</strong>. Jadi, jangan takut berekspresi! Suka-suka kamu <em>aja </em>mau <em>journaling</em> <em>kayak gimana</em>, oke?</p>
<p style="text-align: justify;">Segitu dulu pembahasan kita tentang pengertian, contoh, dan manfaat <em>journaling </em>bagi kehidupan, terutama bagi kesehatan mental. Semoga bermanfaat buat kamu yang mau memulai <em>journaling</em>, ya! Selain <em>journaling</em>, yuk mulai juga belajar <em>online </em>bersama <a href="https://www.ruangguru.com/ruangbelajar" target="_blank" rel="noopener"><strong>ruangbelajar</strong></a>! Langsung <em>aja </em>klik <em>banner </em>di bawah ini!</p>
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<p style="text-align: left;"><strong>Referensi:</strong></p>
<p style="text-align: left;">Ackerman, C. E. ‘83 Benefits of Journaling for Depression, Anxiety, and Stress’, <em>Positive Psychology</em>, [Daring]. Tautan: https://positivepsychology.com/benefits-of-journaling/ (Diakses: 2 Maret 2021)</p>
<p style="text-align: left;">Adams, K. ‘A Short Course in Journal Writing: It’s Easy to W.R.I.T.E.’, <em>Journal Therapy</em>, [Daring]. Tautan: https://journaltherapy.com/lets-journal/a-short-course-in-journal-writing/ (Diakses: 2 Maret 2021)</p>
<p style="text-align: left;">Chemin, A. ‘Handwriting vs typing: is the pen still mightier than the keyboard?’, <em>The Guardian</em>, [Daring]. Tautan: https://www.theguardian.com/science/2014/dec/16/cognitive-benefits-handwriting-decline-typing (Diakses: 5 Maret 2021)</p>
<p style="text-align: left;">Grothaus, M. ‘Why Journaling Is Good For Your Health (And 8 Tips To Get Better)’, <em>Fast Company, </em>[Daring]. Tautan: https://www.fastcompany.com/3041487/8-tips-to-more-effective-journaling-for-health (Diakses: 5 Maret 2021)</p>
<p style="text-align: left;">Watson, L. R., dkk. ‘Journaling for Mental Health’, <em>Rochester</em>, [Daring]. Tautan: https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1 (Diakses: 2 Maret 2021)</p>
<p style="text-align: left;"><strong>Sumber Gambar:</strong></p>
<p style="text-align: left;">Gambar ‘Contoh <em>Journaling</em>’ [Daring]. Tautan: https://weheartit.com/entry/330216165 (Diakses: 5 Maret 2021)</p>
<p style="text-align: left;">GIF ‘<em>Digital Journaling </em>dengan <em>Stylus</em>’ [Daring]. Tautan: https://youtu.be/TnDpgl6zUtY (Diakses: 5 Maret 2021)</p>
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<div class="d-lg-none text-center">
<nav class="footer-menu social">
<p class="title">Ikuti Kami</p>
<a target="_blank" href="https://www.instagram.com/ruangguru/">
<picture>
<source srcset="https://cdn-web-2.ruangguru.com/static/instagram.png?height=60&convert=webp" type="image/webp">
<source srcset="https://cdn-web-2.ruangguru.com/static/instagram.png?height=60" type="image/png">
<img src="https://cdn-web-2.ruangguru.com/static/instagram.png" loading="lazy" alt="Logo Instagram Footer" width="32px" height="32px" />
</picture>
</a>
<a target="_blank" href="https://www.facebook.com/ruanggurucom/">
<picture>
<source srcset="https://cdn-web-2.ruangguru.com/static/facebook.png?height=60&convert=webp" type="image/webp">
<source srcset="https://cdn-web-2.ruangguru.com/static/facebook.png?height=60" type="image/png">
<img src="https://cdn-web-2.ruangguru.com/static/facebook.png" loading="lazy" alt="Logo Facebook Footer" width="32px" height="32px" />
</picture>
</a>
<a target="_blank" href="https://twitter.com/ruangguru/">
<picture>
<source srcset="https://cdn-web-2.ruangguru.com/static/twitter.png?height=60&convert=webp" type="image/webp">
<source srcset="https://cdn-web-2.ruangguru.com/static/twitter.png?height=60" type="image/png">
<img src="https://cdn-web-2.ruangguru.com/static/twitter.png" loading=" lazy" alt="Logo Twitter Footer" width="32px" height="32px" />
</picture>
</a>
<a target="_blank" href="https://www.youtube.com/ruangguru">
<picture>
<source srcset="https://cdn-web-2.ruangguru.com/static/youtube.png?height=60&convert=webp" type="image/webp">
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<img src="https://cdn-web-2.ruangguru.com/static/youtube.png" loading=" lazy" alt="Logo Youtube Footer" width="32px" height="32px" />
</picture>
</a>
<a target="_blank" href="https://www.linkedin.com/company/ruangguru-com">
<picture>
<source srcset="https://cdn-web-2.ruangguru.com/static/linkedin.png?height=60&convert=webp" type="image/webp">
<source srcset="https://cdn-web-2.ruangguru.com/static/linkedin.png?height=60" type="image/png">
<img src="https://cdn-web-2.ruangguru.com/static/linkedin.png" loading=" lazy" alt="Logo LinkedIn Footer" width="32px" height="32px" />
</picture>
</a>
<a target="_blank" href="https://www.tiktok.com/@ruangguru">
<picture>
<source srcset="https://cdn-web-2.ruangguru.com/static/tiktok.png?height=60&convert=webp" type="image/webp">
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<img src="https://cdn-web-2.ruangguru.com/static/tiktok.png" loading=" lazy" alt="Logo TikTok Footer" width="32px" height="32px" />
</picture>
</a>
</nav>
</div>
<p class="footer-copyright">
© 2026 All Rights Reserved PT. Ruang Raya Indonesia
</p>
</div>
<style>
.bantuan-container {
position: relative;
}
.bantuan-element {
position: fixed;
z-index: 999;
display: flex;
align-items: flex-end;
justify-content: flex-end;
cursor: pointer;
transition: all 0.6s ease;
}
.bantuan-top {
bottom: 11rem;
right: 2rem;
}
.bantuan-bottom {
bottom: 2rem;
right: 2rem;
}
.bantuan-top-2 {
bottom: 15rem;
right: 2rem;
}
.bantuan-top-3 {
bottom: 19rem;
right: 2rem;
}
.bantuan-bottom-2 {
bottom: 5rem;
right: 2rem;
}
.bantuan-bottom-3 {
bottom: 8rem;
right: 2rem;
}
@media (min-width: 768px) {
.bantuan-element img {
width: auto;
transition: all 0.4s ease;
}
.bantuan-top img {
width: 140px;
}
.bantuan-bottom img {
width: 140px;
}
.bantuan-top-2 img,
.bantuan-top-3 img {
width: 140px;
}
.bantuan-bottom-2 img,
.bantuan-bottom-3 img {
width: 140px;
}
.bantuan-element.clicked {
bottom: 9rem;
right: 2.5rem;
}
.bantuan-element.clicked img {
width: auto;
height: 64px;
}
}
@media (max-width: 767px) {
.bantuan-top {
bottom: 8rem;
right: 1rem;
align-items: center;
}
.bantuan-bottom {
bottom: 2rem;
right: 1.25rem;
align-items: center;
}
.bantuan-top-2 {
bottom: 12rem;
right: 1rem;
align-items: center;
}
.bantuan-top-3 {
bottom: 16rem;
right: 1rem;
align-items: center;
}
.bantuan-bottom-2 {
bottom: 5rem;
right: 1.25rem;
align-items: center;
}
.bantuan-bottom-3 {
bottom: 8rem;
right: 1.25rem;
align-items: center;
}
.bantuan-element img {
width: auto;
}
.bantuan-top img,
.bantuan-top-2 img,
.bantuan-top-3 img {
width: 96px;
}
.bantuan-bottom img,
.bantuan-bottom-2 img,
.bantuan-bottom-3 img {
width: 96px;
}
}
.bantuan-element:hover {
transform: scale(1.05);
}
.bantuan-element img {
max-width: 100%;
height: auto;
}
</style>
<div id="bantuan-divs-container" style="position: relative" data-product="ruangguru" data-table="rg_floating_icon"></div>
<script>
class FloatingDivsComponent {
constructor(product = 'ruangguru', table = 'rg_floating_icon') {
this.container = document.getElementById('bantuan-divs-container');
this.floatingElements = [];
this.product = product;
this.table = table;
// Configuration
this.config = {
baseApiUrl: 'https://gw.ruangguru.com/api/v3/rdb/p_ddgy8hjx5dxsqx/rg_banner/views/',
apiKey: 'vLyK3dJrDBRmOwueX2OJXibMkgsUbBk0WS4ua2p1',
maxElements: 2,
zIndexBase: 100,
};
// Build dynamic API URL based on table parameter
this.config.apiUrl = this.buildApiUrl();
this.init();
}
buildApiUrl() {
const baseUrl = this.config.baseApiUrl;
const tableName = this.table || 'rg_floating_icon';
const queryParams =
'offset=0&limit=99999&sort=rankPosition&where=(type,eq,floating)~and(showIn,anyof,blog)~and(hide,is,false)~and(product,eq,' +
this.product +
')&nested%5Bcta%5D%5Bfields%5D=Id,name,ctaId,imageUrl,ctaLink,targetUrl';
return `${baseUrl}${tableName}?${queryParams}`;
}
async init() {
try {
await this.fetchFloatingElements();
this.renderFloatingElements();
} catch (error) {
console.error('Failed to initialize floating divs component:', error);
}
}
async fetchFloatingElements() {
try {
const options = {
method: 'GET',
headers: {
'xc-token': this.config.apiKey || 'vLyK3dJrDBRmOwueX2OJXibMkgsUbBk0WS4ua2p1',
},
};
const urlNoco = this.config.apiUrl;
const response = await fetch(urlNoco, options);
if (!response.ok) {
throw new Error(`HTTP error! status: ${response.status}`);
}
const data = await response.json();
this.floatingElements = this.processApiResponse(data);
} catch (error) {
console.error('Error fetching floating elements:', error);
throw error;
}
}
processApiResponse(data) {
if (!data || !data.list || !Array.isArray(data.list)) {
return [];
}
console.log(data.list);
// Ensure we only get maximum 2 elements
const limitedElements = data.list.slice(0, this.config.maxElements);
return limitedElements;
}
renderFloatingElements() {
if (!this.container || this.floatingElements.length === 0) {
return;
}
// Additional safeguard: ensure we never render more than maxElements
const elementsToRender = this.floatingElements.slice(0, this.config.maxElements);
// Clean up existing elements and their event listeners
this.cleanupExistingElements();
// Clear existing content
this.container.innerHTML = '';
elementsToRender.forEach((element, index) => {
const floatingDiv = this.createFloatingDiv(element, index);
this.container.appendChild(floatingDiv);
});
}
cleanupExistingElements() {
// Clear existing elements (no need for event listener cleanup with CSS approach)
const existingElements = this.container.querySelectorAll('[data-floating-element]');
existingElements.forEach(element => {
element.remove();
});
}
createFloatingDiv(element, index) {
const div = document.createElement('div');
const cta = element.cta[0]; // Use the first CTA
// Add data attribute for cleanup tracking
div.setAttribute('data-floating-element', 'true');
// Apply CSS classes based on rankPosition
const positionClass = this.getPositionClass(element.rankPosition, index);
div.className = `bantuan-element ${positionClass}`;
div.style.zIndex = this.config.zIndexBase + index;
// Create the link and image
const link = document.createElement('a');
link.href = 'https://cta.ruangguru.com/' + cta.ctaId || '#';
link.target = '_blank';
// Add tracking attributes
link.setAttribute('data-tracking-event-type', 'landing_page__core__item_click');
link.setAttribute(
'data-tracking-context',
JSON.stringify({
product_name: this.product,
cta_action: 'redirection',
cta_action_detail: link.href,
item_type: 'floating',
item_name: element.name || 'Floating element',
item_category: 'payment',
item_position: index,
item_serial: null,
section_type: 'floating_item',
section_position: 'body',
section_name: 'floating_item',
})
);
const img = document.createElement('img');
img.src = element.imageUrl + '?h=200&convert=webp';
img.alt = element.name || 'Floating element';
img.loading = 'lazy';
// Add click tracking
link.addEventListener('click', () => {
this.trackClick(element, cta);
});
link.appendChild(img);
div.appendChild(link);
return div;
}
getPositionClass(rankPosition, index) {
// Define positioning classes based on rankPosition
if (rankPosition === 1) {
return 'bantuan-top'; // Top position
} else if (rankPosition === 2) {
return 'bantuan-bottom'; // Bottom position
} else {
// For additional elements, distribute them evenly
return `bantuan-${index % 2 === 0 ? 'top' : 'bottom'}-${Math.floor(index / 2) + 1}`;
}
}
trackClick(element, cta) {
// Implement click tracking logic here
console.log('Floating element clicked:', {
elementId: element.Id,
elementName: cta.name,
ctaId: cta.ctaId,
targetUrl: cta.targetUrl,
});
}
// Public method to manually refresh
async refresh() {
try {
await this.fetchFloatingElements();
this.renderFloatingElements();
} catch (error) {
console.error('Failed to refresh floating elements:', error);
throw error;
}
}
// Public method to get current floating elements
getFloatingElements() {
return [...this.floatingElements];
}
}
// Initialize the component when DOM is ready
document.addEventListener('DOMContentLoaded', () => {
// Get product and table parameters from data attributes
const container = document.getElementById('bantuan-divs-container');
const product = container.getAttribute('data-product') || 'ruangguru';
const table = container.getAttribute('data-table') || 'rg_floating_icon';
new FloatingDivsComponent(product, table);
});
// Export for use in other modules if needed
if (typeof module !== 'undefined' && module.exports) {
module.exports = FloatingDivsComponent;
}
</script> <div id="wp-install-nudge" style="
position: fixed;
bottom: 0rem;
right: 0;
z-index: 999;
cursor: pointer;
"></div>
<script>
(function (w, d, s, o, f, js, fjs) {
w['Sales-Nudge-Widget'] = o; w[o] = w[o] || function () { (w[o].q = w[o].q || []).push(arguments) };
js = d.createElement(s), fjs = d.getElementsByTagName(s)[0];
js.id = o; js.src = f; js.async = 1; fjs.parentNode.insertBefore(js, fjs);
}(window, document, 'script', 'wpInstallNudge', 'https://cdn-web-2.ruangguru.com/sales-nudge/6198a95130/dist/widget.js'));
wpInstallNudge('init', { targetElementId: 'wp-install-nudge', clientTarget: 'ruangguru_blog' });
</script>
<script>
// note: disabled due to auto reload page
// var lastScrollTop = 0;
// $(window).scroll(function(event){
// var st = $(this).scrollTop();
// if (st > lastScrollTop){
// $('#wp-install-nudge').slideDown( "slow", function() {});
// } else {
// $('#wp-install-nudge').slideUp( "slow", function() {});
// }
// lastScrollTop = st;
// });
// $(document).ready(function () {
// $("#wp-install-nudge").hide();
// });
$('#wp-install-nudge').click(function(){
Analytics.track("promotion__install_nudge__click",
{
user_email: "ruangguru@blog.com",
cta_link: widgetData.dataConfig.target_link
}).catch((err) => {
console.log("tracker error", err);
});
});
</script>
</footer>
<div id="__next"></div>
<script type="speculationrules">
{"prefetch":[{"source":"document","where":{"and":[{"href_matches":"\/blog\/*"},{"not":{"href_matches":["\/blog\/wp-*.php","\/blog\/wp-admin\/*","\/blog\/wp-content\/uploads\/*","\/blog\/wp-content\/*","\/blog\/wp-content\/plugins\/*","\/blog\/wp-content\/themes\/ruangguru\/*","\/blog\/*\\?(.+)"]}},{"not":{"selector_matches":"a[rel~=\"nofollow\"]"}},{"not":{"selector_matches":".no-prefetch, .no-prefetch a"}}]},"eagerness":"conservative"}]}
</script>
<script>
async function getCtaDetails(ctaIds) {
const endpoint =
" https://gw.ruangguru.com/api/v3/rdb/p_ddgy8hjx5dxsqx/CTA/views/CTA?offset=0&limit=10&where=(ctaId,in," + ctaIds.toString() + ")";
try {
const response = await fetch(endpoint, {
headers: {
"xc-token": "-hG2nBDJzSj0agSgNtcJx97M4F02y54nUMoY6plJ",
},
});
const data = await response.json();
const ctaList = data?.list || [];
const ctaMap = new Map();
for (const ctaData of ctaList) {
ctaMap.set(ctaData.ctaId, ctaData);
}
return ctaMap;
} catch (error) {
console.error("Error fetching CTA details:", error);
return new Map();
}
}
async function replaceCTA() {
const regex = /{{cta\((‘(.*?)’|“(.*?)”)\)}}/g;
const bodyHTML = document.body.innerHTML;
const matches = Array.from(bodyHTML.matchAll(regex));
const ctaIds = matches.map((match) => {
let ctaId = match[2] ?? match[3];
return ctaId;
});
const ctaMap = await getCtaDetails(ctaIds);
const replacedHTML = bodyHTML.replace(regex, (match, _inner, ctaId1, ctaId2) => {
const ctaId = ctaId1 ?? ctaId2;
const ctaData = ctaMap.get(ctaId);
if (ctaData) {
return `<a href="https://cta.ruangguru.com/${ctaData.ctaId}" target="_${ctaData.targetType}" style="position:relative;display:inline-block;">
<img src="${ctaData.imageUrl}" loading="lazy" alt="${ctaData.altText}" />
</a>`;
} else {
return match;
}
});
document.body.innerHTML = replacedHTML;
}
</script>
<meta name="author" content="Ruangguru Tech Team">
<!-- Google Tag Manager (noscript) -->
<noscript><iframe src="https://www.googletagmanager.com/ns.html?id=GTM-PVNLZFT" height="0" width="0" style="display:none;visibility:hidden"></iframe></noscript>
<!-- Tracker -->
<script type="text/javascript" src="https://cdn-web-2.ruangguru.com/landing-page-web/public/staticpages/global-assets/js/cta.js"></script>
<script src="https://unpkg.com/@dotlottie/player-component@latest/dist/dotlottie-player.mjs" type="module"></script>
</body>
</html>