Keeping a journal is the best way to harness thoughts, memories, ideas and dreams. Those penned experiences will provide plenty of details to add realism to your stories. Journaling also serves as "training," to help you find your writer's voice, among many other writing skills.
You don't need to write daily, and the entries you make could be one page or ten pages. They don't need to make sense as far as transitions or sequence either. I often use // in the margin of my journal to indicate a change in thought or when I've returned later in the day to record a new thought or idea. I put an asterisk next to ideas or dreams that I think have story or article potential. I usually reread entries monthly to add idea notes in the margins or highlight pieces I think may be useful in the near future.
Sometimes entries during the course of several weeks or a month show an idea slowly developing and I'll start a new entry which comments on those previous ideas, reminding myself how the idea sparked and where I see it possibly leading. It is usually a lack of time that keeps me from outlining or drafting these ideas right away, so using the journal helps me document them for later development.
I also do writing exercises in my journals, practicing different story elements–dialogue, description, sensory details. I find it helpful to clear my mind by writing ideas down before bed-time. When I'm under deadline, journaling helps me clear my thoughts each morning so I'm able to focus on the project at hand.
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