Crafting Peace: Junk Journaling for Your Soul

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Welcome back to the women's mental health podcast.

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I'm randy.

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I'm And I'm Jess.

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And we are two licensed psychotherapists, and this is a safe space where we talk about mental health, well being, and strategies for coping with life's challenges.

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And how all of this is normal, and you are not alone.

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Today, we're exploring a creative and therapeutic practice that's gaining popularity, junk journaling.

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We're going to dive into what junk journaling supplies are, why it's called that, and how this hobby can impact mental health and ways to embrace and support this creativity.

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Find us and more resources on womensmentalhealthpodcast.

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com.

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Have you ever had these thoughts?

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What exactly are junk journaling supplies anyway?

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Can I use regular, items that I have at my house for my junk journal?

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Do I need to buy expensive bougie supplies to start junk journaling?

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What type of glue or material should I use in my junk journal?

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Are there any specific papers that are best for junk journaling?

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What are some must have supplies for junk journaling?

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How can I make my junk journal durable?

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Ooh, that's hard to say.

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Junk journal durable.

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how do I decide what to include in my junk journal?

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Can I incorporate textiles and fabrics into my junk journal?

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Is there a community

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of junk journalists I can

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join?

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A community of junk journalists.

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I know, when you said junk journaling, I was like, junk journaling?

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Is that like scrapbooking?

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Like art therapy.

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Randy, go ahead and let's start with the basics.

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What is it?

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So junk journaling is a form of creative journaling that involves using a variety of materials.

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Items that might be considered junk can be used to create artistic pages.

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So this material can be anything from magazines, ticket stubs, fabric scraps, buttons, stickers, handwritten notes bullet journaling, that kind of thing is all popular right now.

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And so the term Maybe it sounds a little bit negative being like junk, but it actually highlights the purpose of repurposing and recycling things and finding value in what others might discard.

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And it's like you can be like messy and creative and you don't have to worry about like the aesthetic and using everyday things around you and turning them into something that's meaningful and purposeful for you and your mental health.

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Oh, I like that, because I like to repurpose stuff.

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I don't like things landing in the landfill.

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They don't have to.

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So the idea of junk journaling and the name, it comes from leftover materials, things that may not have a place in traditional scrapbooking or journaling.

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But it is a way to creatively reuse and recycle, making this an eco friendly and budget friendly activity because So many people have a junk drawer or four junk drawers, maybe, nobody pointing fingers here.

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Or doom piles.

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Or doom piles.

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Everywhere.

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And sometimes you can put all of that together to become this useful thing that can bring back memories.

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Let's go through and let's talk about some of the supplies you might need for this junk journaling.

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So anything like old papers would be great.

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Like old book pages, maps, postcards, birthday cards.

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Maybe tags concert tickets, any type of paper scraps, maybe little doodles you've made or a little handwritten notes.

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Oh, when we went to the Tool concert, they had all this confetti that came down.

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Oh, yeah.

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And it was just little cut up pieces of like their Tool stuff.

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Yeah.

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And so I kept it and I still have it.

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And you were like, what am I don't know do with it, but I was like, oh man, that's really cool.

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Maybe I'll do something with it.

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And those are

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things that you can also like decorative things like stickers, stamps, confetti Ribbon, fabric, anything to add, like visual interest.

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It could bring like this picture of this memory or this feeling to mind in your journal.

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For adhesives glue sticks, double sided tape, even a simple stapler, or you can use things like Printed out pictures that have the little sticky on the back to stick on there, right?

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You can print those out on little,

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yeah, Polaroids, anything like that.

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And for writing, you can use anything that you have around the house.

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Pens, markers, colored pencils are great to just add text, add, what you want to talk about or what you're feeling.

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Doodles.

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Yeah, doodles and highlight material.

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And then just any type of basic journal or Spiral notebook or anything, composition book.

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Yeah.

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You can get those for 50, cents.

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or you can just make them on regular pages and bind them together later.

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It's really like anything that kind of bring together, what your thoughts and feelings are in the moment and have a creative outlet with it.

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so many people, and I work with moms, right?

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So many moms get caught up in this idea that we have to make this perfect baby book.

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first off, let me just tell you I got my daughter's date wrong on her baby book.

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I only got like halfway through this baby book and it didn't I still

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have all the pages my mom started for mine.

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Like in the garage, started just like all the pictures and like just the loose pages and I saw my kids too because same thing I always thought like it needs to be this certain look and

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feel and I just never did it.

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It was too overwhelming.

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And it doesn't and that's the cool thing is by using this method, you can actually make it whatever you want it to be.

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when she was little, I scrapped the idea of finishing that stupid book and I created a box.

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And in this box, I just stuck everything that was important, maybe for her, for when she gets older.

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And so on it, I did this exact idea where I put Her isms, things that she said, I wrote it down, shoved it in this box.

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It's just pretty little, fabric box first costume in a box, all of the stuff that I thought she might like to see later on or pictures, we printed them out, stuck them in a box.

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It's the same kind of idea where if we can start thinking outside of the box, literally,

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and

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not be so rigid in what we have to do, because those don't work for us in the life that we live right now.

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This really allows for you to have that self expression and at times process emotions.

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Like you were saying Oh, maybe you're like, feeling sad, like she's moving on.

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She's just started high school.

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Like it's bringing up all these emotions, like mine just graduated high school.

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It's like these things and you can be very mindful while you're doing this.

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But letting go of the expectations that it needs to have a certain aesthetic.

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Yeah.

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And really, I feel like sometimes the tactile experience or, it's almost somatic in a way of cutting, gluing and arranging, kind of these things can be, helpful of encouraging you to be mindful and immerse yourself in those feelings and the emotions that you're going through.

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And It tells a story.

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Yeah.

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It's telling a story of your life without expectations.

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And it's a really great nonverbal way to express your emotions.

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We did this in undergrad.

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they wanted us to bring a pair of shoes.

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Hmm.

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Not undergrad, graduate, I'm sorry.

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They wanted us to bring a pair of shoes and I brought my Doc Martins'cause I was no longer gonna wear'em because they were no longer in style.

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Now they're all back in style.

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Yeah.

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Wish we all know.

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Wish had'em, I wish I had them, but I, I took'em, we cut'em up, we took all this junk, whatever.

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You had kind of stuff and we glued things and.

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Whatever you had and made this, this art piece out of it.

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And that's what this is doing is it's making this visual art piece that said so much versus Dear Diary.

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And that's what's so cool.

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I had those for years.

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Because I

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think sometimes sitting down and writing in a journal for some people can be like so intimidating.

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It's not like my favorite.

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I love to write, but I don't love to write about my feelings like day in and day out.

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So having that kind of freedom.

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To just jot down whatever and then paste in whatever I feel can be like so freeing with that.

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It can, and it really, even doing those couple projects I was talking about, it can boost your self esteem and self worth.

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Really, because there's no right or wrong way to create a page or a box or a shoe.

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As long as it is going to allow you to get the freedom and encourage you to embrace all of these imperfections, because that's what we're looking at is we're looking at it no longer being perfect.

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And so this junk drilling idea, it's really a space where you can explore your identity, your memories, whatever aspirations you want without judgment, because not everybody has to be able to understand what that weird little, yeah, you don't even have to race.

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And you don't have to show it to anybody.

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It doesn't need to be on display.

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It's just for you to let it all out on the page and not hold on to expectations about it and that realizing that this can be a great way to take care of yourself.

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It doesn't have to cost, much.

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You have a pencil.

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You have, you can doodle or you can print out something or you can rip something out that you like and just put it all together.

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You don't need to be a quote unquote artist.

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You don't need to have these fancy supplies.

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It's just about leaning into the process of it and enjoying it.

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And honestly, when you go to the thrift store, there's some really cool things Fun vintage stuff that you can find that you can use for this.

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You don't have to go there.

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Like my mother had all of my stickers from the sixth grade still.

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Oh my God.

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That's amazing.

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I had a sticker box and it was like all my unicorns cause we never used them.

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But those are the things that you can use and put it into something and then keep it.

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But it could be whatever it is that you find that means something to you.

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And it's really cool cause you don't have to explain it to anybody else, even if you do decide to display it.

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So just what are some journaling supplies that you might have around the house that you could use?

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So my house, we got all sorts of them because I'm ADHD and I like to collect them.

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We have craft closets, so you can just come on over and pick what you want.

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And just junk journal out of our house.

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junk journaling supplies recycled items, craft papers, embellishments writing tools, it could be crayons and markers.

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It could be textured paper.

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It could be business cards that you have collected.

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Old letters.

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Menus.

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Yeah.

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Grocery

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lists, receipts.

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Anything could lend like a cool, like texture, a background when you think about it.

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Exactly.

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And I've seen these on Instagram where there's women that make these amazing.

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Okay.

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They're amazing.

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You don't have to go amazing, but they make these junk journals out of whatever they find and they put it together.

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And it's so cool when they do it.

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Yeah, so you don't need to buy expensive supplies to start, you know, journaling or junk journaling at all.

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It's really about expression.

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It's not about the expense behind it.

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It's not about the outcome of it.

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It's just about the process.

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Exactly.

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And you don't have to make it Instagram worthy.

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No.

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Okay.

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Randi, can I use regular household items for my junk journal?

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Yes.

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Anything, anywhere.

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Anywhere.

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Pick it up, use it, like it could be a piece of cardboard, from your Amazon box.

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It could be, a picture that your kid, drew that you don't want to throw away.

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It could be maybe you do want to ramble and write down, your thoughts of the day, or maybe it is a snapshot or, a picture from a website or something like that.

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And, just go with it.

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Yeah.

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Anything that holds any kind of meaning can have a second life in this journal of yours.

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do we need to buy expensive supplies to start this process?

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No, no expensive supplies.

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Use what you have.

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Like just don't let anything become like a hindrance or kind of hold you up from starting.

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Just start like like gathering stuff that you have and go with it and see where it leads you.

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Seriously, go through your junk box and then go to your bestie's house and go through her junk drawer because I know we all have junk drawers and like we get those really cool poppers at Christmas and I'm sure I've got all these really cool little things that came out of it that somebody can put in their junk journal, right?

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So what types of things like for like glue or things like that would work for your junk journal?

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Anything would work.

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I think it depends on the paper.

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You can use stickies.

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You can use those little rubber dots.

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You can use a glue stick.

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You can use wood glue.

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We have adhesive spray.

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Whatever it is you have, you can use anything that would work.

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I've even seen people do safety pins.

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Not safety pins, paperclips.

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Oh, yeah.

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Paperclips, Safety pins.

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You could use safety pins.

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Staplers.

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Anything.

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Little clips that you can get for office.

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there's nothing that's out of bounds with this, which is what I love it.

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Just go with it.

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Whatever

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speaks to your soul.

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And same thing are there specific papers or a type of paper we should use on a Wee Junk Journal?

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No, it's anything you want.

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Use

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a

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old book.

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Your kid's construction paper.

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Yeah, use that

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math book that you hated and now you get to write all over it.

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Whatever it is that you want to do.

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Yeah, exactly.

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Your kid's construction paper or the art they bring home because they bring so much home.

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Use whatever it is that speaks to you.

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Yeah.

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So then some must have supplies for a beginner when you're starting with this.

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What do you think that looks like?

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I honestly, I think you need to have your scissors.

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You need to have something to tape or glue it different kinds of papers that you're going to need different things to write with, maybe some different colors.

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You could even use some paint if you've got paint around.

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Yeah,

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just start like a little, or you obviously already have a junk drawer.

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I was going to just say a junk journaling drawer.

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That's just, don't listen to me.

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You don't need another junk drawer.

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I know.

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to say mine ended up in a box and then I start

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a new junk drawer.

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And I'm like, oh gosh, there you go.

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But you can kind of like, pile stuff together that you're going to use.

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Exactly.

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Actually, I like your idea of getting a box.

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And if you see something cool and you don't know what to use with it, Yeah.

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Be like, okay, I'm going to use that in my junk journal.

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Yeah, you don't want to

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throw it away, but you're kind of like attached to it.

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Maybe that's something you can junk journal with.

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Exactly.

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And I like the idea too of incorporating textiles and fabrics into it.

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Cause it's very tactile.

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Well, yeah, and you can see it, the colors, and you can write on it, you can do all sorts of fun stuff with it.

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It reminds me of being a kid.

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Yeah, and kind of like, like a patchwork quilt, but you're putting together, like, all these memories together but in a book that you can hold in your hands, and I think that that's really cool.

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So the other project I did, because I like to do projects, is I once turned all of my t shirts into a quilt, and I still have it.

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I have a bunch of t shirts set aside to turn into a quilt that I've never done, so

00:13:51.923 --> 00:13:52.663
there's that on the opposite side.

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I actually have it.

00:13:53.952 --> 00:13:59.248
I took I was carrying this box of t shirts around from high school, from house to house to house.

00:13:59.738 --> 00:14:02.528
And I finally was like, I'm going to make a quilt out of it.

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And I did.

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I turned all these concert, high school t shirts.

00:14:04.778 --> 00:14:05.447
But you could do that

00:14:05.447 --> 00:14:06.298
too with a junk journal.

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You could cut out like the logo of all those shirts.

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Because now I've got a big quilt going, I want to do the big quilt.

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And then keep that little patch and put it in there with the memory.

00:14:16.168 --> 00:14:17.077
And I think that's cool.

00:14:17.128 --> 00:14:18.908
Again, that leads into kind of like, how do you design quilts?

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I think it's whatever speaks to you, like whatever you go, Ooh, I want to do that.

00:14:23.148 --> 00:14:28.248
Whatever resonates with your emotions, whatever you look at that is cool or tells your story.

00:14:28.508 --> 00:14:31.437
It could be anything from around the world.

00:14:31.447 --> 00:14:36.048
It's whatever is your story or speaks to you and you don't even have to write on it.

00:14:36.048 --> 00:14:42.548
You could just do this is my page of, London, everything I got in London can go on a page and it doesn't have to have anything.

00:14:42.548 --> 00:14:44.778
Maybe you just write the year or the London or whatever.

00:14:45.038 --> 00:14:45.638
It could be.

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Anything and that's what makes it so cool.

00:14:48.712 --> 00:14:54.442
So now let's say is there a community of junk journal journal I can't even say journal.

00:14:54.442 --> 00:14:58.932
Is there a community out there that is doing all of this junk journal?

00:14:58.932 --> 00:15:12.133
Oh, yeah, you can find so many people that do it like on Facebook Instagram You can go look for ideas on Pinterest I'm sure like too, if you look at your local craft supply store, there's probably some, events that you could go to about that too.

00:15:12.263 --> 00:15:13.852
People that are like hosting things.

00:15:13.863 --> 00:15:17.702
So you can learn and connect with others if you want to feel inspired by that.

00:15:17.702 --> 00:15:20.133
But this is something you can do on your own too.

00:15:20.143 --> 00:15:23.243
Like you don't, it doesn't have to be, like an event or something.

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It's something that you can do, in your spare time.

00:15:25.993 --> 00:15:26.982
And so that's nice You

00:15:27.702 --> 00:15:30.273
know, there's actually a store locally where they sell.

00:15:31.312 --> 00:15:40.432
used craft supplies of where, if you don't have craft paper the odds and ends that people keep because they get them donated and then they just repurpose them for other people.

00:15:40.432 --> 00:15:44.033
It's a really neat thing that they do because you don't always, you want some of that stuff.

00:15:44.033 --> 00:15:44.302
Yeah.

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And libraries too, sometimes they'll have that too, like books or things that you can take and, cut up.

00:15:49.212 --> 00:15:54.692
If they're donating, they'll have like piles, of things that you can, or magazines and things like that, that you can pick up.

00:15:54.692 --> 00:16:00.173
And sometimes too, like the thrift stores will have bags of craft supplies and stuff that people have donated.

00:16:00.182 --> 00:16:00.572
I've seen

00:16:00.572 --> 00:16:06.682
that where you get like a Ziploc bag of like miscellaneous craft supplies and you're like, cool, let me throw this in my box.

00:16:06.743 --> 00:16:13.033
But and I just think it's a really amazing way to give yourself some self care and some art therapy in your life.

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I think it is.

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And, looking back at the projects I've done, they are all so important and they were just little pieces of my life that I put into one like art project and it was just a really cool thing to kind of

00:16:25.738 --> 00:16:33.457
call that moment in time, help you put a timestamp stamp on that, creatively and you look back on it fondly, I think.

00:16:33.538 --> 00:16:34.118
Exactly.

00:16:34.118 --> 00:16:41.918
And it's really neat to look at what everything you put together and why it's meaningful for you, because sometimes you don't realize why you hang on to this stuff.

00:16:42.248 --> 00:16:45.988
But when you can put it together, that's where you get that art therapeutic piece of it.

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Because then it's okay, this is what this says to me or about me.

00:16:50.398 --> 00:16:50.618
Junk

00:16:50.618 --> 00:16:59.227
journaling is a personal journey, whether you're using it to document daily life, work through your emotions, or simply explore a new creative side.

00:16:59.498 --> 00:17:02.898
It's a wonderful way to really practice self care and mindfulness.

00:17:03.638 --> 00:17:03.947
Okay.

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So I know we're a little all over the place with this.

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Just remember there are no rules for this.

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It is whatever speaks to you and we really hope you go out and try it.

00:17:12.907 --> 00:17:16.758
And if you do one and you want to share with us, please tag us in it.

00:17:16.788 --> 00:17:19.468
I would love to see what you do in your, yeah,

00:17:19.468 --> 00:17:21.778
our Facebook page or

00:17:21.798 --> 00:17:22.678
Instagram.

00:17:22.678 --> 00:17:24.948
I would love to see what you love hearing from you guys.

00:17:25.107 --> 00:17:25.778
Absolutely.

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Take care.