journal writing techniques

17 Powerful Journaling Tips For Beginners

Struggling to journal every day? Forget the typical advice. Here are my top journaling tips and the life-changing benefits of writing.

It feels hypocritical to write about journaling when I don’t always maintain a perfect writing streak. I get distracted and I deal with depression and anxiety like everybody else.

But here’s the thing: journaling is a habit. It’s not a hobby to indulge in whenever you have the luxury of time.

It’s a habit that – ironically – you need most precisely when you feel anxious, hurried and not in the mood to write. So don’t beat yourself up when you fall short of writing every day.

A woman wearing a loose-fitting grey sweater writes in a notebook with a silver pen. Her desk holds a white cup of coffee and several other notebooks and piles of paper.

Journaling is a check-in tool.

There are seasons in your life when you feel balanced and motivated – and when you’ve got your priorities straight. And other seasons when you’re stressed and wonder why bother journaling at all.

But the value of journaling comes through when you stick with it despite the obstacles.

I’ve written about the value of journaling daily.

But I don’t always keep a daily journal. I haven’t since my teens.

So it’s not my perfection that qualifies me to speak. It’s my belief in the power of journaling because I know that progress beats perfection – and you should too.

A yellow ochre leather journal with golden trim lays on a table next to a simple jar that holds a few green sprigs.

I’m figuring it out as I go. Because the journaling tips I’ve read online don’t always help in real life.

Here’s the thing : you have to experimented and find what works for you. Because the pleasures and benefits of journaling outweigh the necessity of writing on paper or journaling in the morning.

Even a few lines in your note app on the subway are far better than nothing.

Are you struggling to journal every day? Do you sometimes dislike writing or don’t have time for it?

Table of Contents

Here are my top journaling tips:

1. you don’t have to keep a paper journal.

A woman wearing a yellow ochre sweater and thick silver bracelets sits at a wooden desk typing into a silver laptop.

The usual advice is to write on paper because writing in cursive forces you to slow down and relieves stress.

And though I still love writing a rough draft of a story on paper, I sometimes do my everyday journaling on a laptop.

The speed and ease of the keyboard sometimes works better. I type faster, I feel more productive and I’m less likely to censor myself and more likely to write stream of consciousness.

Because it’s easier to type sometimes versus getting hand cramps from paper journaling.

The trick is to be self-aware. Try a few ways of journaling and observe how it makes you feel. Do you obsess over your handwriting when you’re writing in a paper journal? Try downloading an app for gratitude journaling that gives you daily prompts.

Are you more of a visual person who struggles with words? Start an art journal and express your emotions with daily sketches and doodles that incorporate a bit of writing.

Experiment with writing on paper, on a laptop or on your smartphone and find whatever works best for you.

2. You don’t have to write first thing in the morning

My hand holding an open journal filled with handwriting that rests on a windowsill with a view of a tree bellow. There's also a small vase of greenery, a cup of milky coffee and a wooden bowl full of rocks and shells beside the notebook.

There’s a lot of talk lately about Morning Pages – the practice of filling 3 sheets of A4 paper each morning with your stream of consciousness thoughts when your mind is still fresh.

Except my mind needs two cups of coffee before it wakes up – and even longer to formulate a decent thought. So I’ve been journaling at night lately when the house is quiet and nobody can interrupt my flow. And my writing flows better.

I do love Morning Pages, but there’s a myriad of ways to journal . The right way is whatever works best for you.

Writing in the morning lets you plan out your day, reflect on how you’ll deal with any anticipated challenges and jot down whatever you’re grateful for.

Evenings are great to reflect back on your day , what you’d do differently and what’s still on your to-do list.

The only question is: what do you want to get out of journaling? And what time and technique works best for you?

Try writing at different times of the day and notice the difference. When are you at your best, and when does it feel most valuable to journal?

3. Get some accountability

A group of three young women sit outside at a dark grey picnic table all writing in their notebooks.

There’s something very motivating about being in a group of like-minded people pursuing the same goal – even if you don’t consider yourself competitive.

Every November, I do NaNoWriMo – an annual writing challenge where people worldwide sign up and pledge to complete an entire novel in one month. I don’t always write a novel every year but I do use the challenge to pound out the recommended 1.6k words daily to hit my monthly goal (and that includes blog posts, short stories and daily rants).

And it works like a miracle.

NaNo has that sentimental factor when you do it every year. But most importantly there’s the community. Strangers around the world (and friends-to-be) cheer you on. Famous authors send out pep talks on the NaNo website and talk about how much their first drafts always suck.

There’s a lot of energy that you can’t help feeding on.

Last year, I met with a few women at a cafe in Cairo to write together and it inspired me to keep going, even though I’d been travelling and fell way behind on my word count. It was so encouraging to later update my word count and know my new NaNo friends were cheering me on.

And there are lots of different ways to get that kind of accountability – even when it’s not November writing month.

Form a local writer’s circle or find an existing one on Facebook. Google some online writing communities or just find a few like-minded friends to support each other on WhatsApp.

Get accountability. It’s a powerful tool. Whether that’s a writer’s group in real life, a challenge online or an app to keep track of your writing progress.

4. Start small and keep your expectations realistic

A journal lays open with a torn-out page of a novel resting on top and a small wooden bowl filled with dried leaves, rocks and shelves.

Do you picture yourself with a beautiful Moleskine, a Mona Lisa smile on your face as you fill up pages of insightful prose that your grandchildren will treasure?

That’s not going to happen.

It’s key whenever you’re building a new habit to keep your expectations realistic .

Whenever I fail to take my own advice, I narrow down my goals into the bare minimum that I can manage even on my worst days. When 10 minutes of meditation feels like too much, I cut it down to 5 minutes. Or I do a guided meditation when I can’t sit still.

It doesn’t matter if you write a single line or three pages. What matters in the beginning is to form a habit . Make journaling a part of your daily life and anchor it to another habit like your morning coffee.

And squeeze your journaling into your day until it becomes automatic and until you’re no longer beating yourself up about it.

Just do it, and then refine the how you do it later.

5. If you’ve got writer’s block, write about gratitude

A woman wearing a golden bracelet writes in a bright notebook with a white pen. She sits at a warm wooden desk and there's an empty chair beside her.

Writing about gratitude lifts your spirit and gets your thoughts flowing on the days you’re tired or filled with self-doubt.

This positive energy is downright invigorating.

And it doesn’t have to be complicated. Start with what’s in front of you – your laptop, the balcony or the desk with your morning coffee. Then describe your emotions in detail.

Instead of trying to fill up a page with lists of everything you’re grateful for, focus on a few and really let yourself feel the emotion of gratitude.

Gratitude journaling is life-changing when it’s used in difficult situations. Ask yourself what can you learn from a difficult day or a harsh experience?

6. Try a new environment

A young woman with curly brown hair wearing a grey sweater and grey hat writes in a notebook. She's sitting outdoors on a shore with a vast stretch of rolling water in front of her.

A different setting gets your senses going and inspires new insights.

Sitting on a sunny terrace at a cafe gives you something to write about and lets you forget the daily grind of your desk.

If you feel uninspired, then change your surroundings. Step out onto your balcony or grab a chair in your garden and journal from there. Take your journal to work and jot down a few lines on your lunch break.

Pick it up in the evening and doodle as you watch TV.

There’s no right time and place to journal. It’s about finding whatever works for you.

7. Schedule your journaling into your day

A journal lays open filled with cursive handwriting. A brown pen and a cup of milky coffee lay beside it.

Set aside a time to journal – otherwise you’ll probably never get to it. And journaling whenever you’re in the mood is bound to fail.

Journaling lifts your spirits. And that means sometimes you just have to get on with it – even when you’re feeling uninspired.

When you schedule journaling into your day, you’ll be less likely to make excuses or rely on sheer willpower alone.

Inspiration will find you – but only when you’re writing.

To make journaling a part of your daily routine, anchor it to another habit you’re already maintaining well.

If you drink coffee religiously in the morning, make it a habit to write a few lines when you get halfway through your cup. If you unwind with a Netflix series at night, make it a point to scribble down a few lines before you hit play.

8. Track your journaling habit

An open journal lays on a wooden table that also holds a small pot with a succulent plant, a jar of ground coffee and a perfect cappuccino with swirls of foam.

We humans love to make a chain of habits and we hate to see it break .

I use a habit tracking app to mark off each day when I’ve journaled, even it if was just for 5 minutes. It’s so satisfying psychologically to see those marks add up to a streak.

And on the days when I’m not in the mood to journal, I open my notebook up just for 5 minutes for the sake of keeping that habit streak going.

Once I get past those 5 minutes, I often want to keep going and end up writing more.

And that’s the beauty of journaling. It’s not about willpower but about a small daily habit that you eventually don’t even think about.

Journaling becomes as routine as brushing your teeth.

9. Use different journaling techniques

A blank journal lays open on a white table, topped with a page torn out of a novel and a small wooden bowl with rocks, leaves and shells. There's a pressed dried flower on top of the journal and another green sprig on the table.

Keep your journaling interesting and spicy by using different journaling techniques . It doesn’t have to be the same old every day.

If you feel overwhelmed at work, brainstorm some solutions to your problems and make a streamlined to-do list that puts your real priorities at the top.

If you’re just in the mood for some TV, make a list of your favourite Netflix series and review the ones you’ve seen.

Make your journal work for you. Let it be there in whatever capacity you need.

There are dozens of journaling techniques for almost any purpose and occasion. From writing an angry unsent letter when you want to vent to sketching out ideas for your next project, a journal is your space for whatever you need.

A journal helps you plan your day or track your habits. Fill it in with your favorite movie quotes, recipes or reflections on how your children are growing up.

If you find yourself bored with journaling then shake things up and try something new.

10. Make your journal personal and messy

A woman writes in an opened journal that's filled with small writing and doodles of shells and fish.

Does the thought of writing in a spiralbound notebook bring back memories of dull work meetings that should have been emails?

Or maybe a beautiful notebook seems intimidating to fill with your illegible cursive?

Your journal should feel like it’s yours and it should fit your personality. Maybe that’s a leather-bound notebook that you can whip out comfortably on a business flight. Or maybe that’s a worn cloth-bound notebook filled with painted daisies.

Your journal should make you look forward to writing.

If you have new notebook, then fill that first blank page with some lyrics or quotes to break the ice.

And don’t obsess about your handwriting. You’re probably out of practice and it will look messy in the beginning. Handwriting gets better – and more legible – with time.

Make some messy doodles or scrawl some quotes into the margins to further smash those high expectations.

Your journal is your tool – not a photo for social media waiting to happen.

11. Keep a journal handy in your bag

A pale pink purse lays open revealing an issue of Kinfolk magazine inside, a black notebook, a smart phone and a black pen.

When you’re stuck on the bus in traffic, just pull out your journal and jot down your thoughts or vent your anxieties.

An extra journal kept in your bag is very useful when you’re in a waiting room, a traffic jam or any situation with time on your hands.

A journal is a great substitute for smart phone scrolling . Whenever you’re restless and reach for your smartphone, pull out your journal instead. It may be awkward at a boring dinner party, but a dentist’s office or bank are perfect settings for a journaling session.

When you’re on vacation, a travel journal is an incredible tool to jot down your sensations when they’re still fresh in your mind. Use a journal to plan your trip and keep track of any restaurants you’ve tried or museums you’d love to revisit.

If you’re intimidated to write in your journal in public, then don’t worry. It gets easier.

And remember that someone may give you a weird look, but they actually have no idea if you’re drafting up a business plan or complaining about your ex.

So let your thoughts flow freely.

12. Make journaling a pleasure

A woman in a white sweater writes with a blue pen inside a spiral notebook with a cup of coffee in the foreground.

Journaling should be a pleasure and a treat – not a chore you knock off your daily to-do list.

Invest in a fountain pen to make your writing flow like silk. Dab on some perfume before you start writing. Brew your favorite herbal tea and turn on your favorite calming playlist.

You’ll start to associate those little indulgences with journaling and that will make your writing time a real pleasure .

But don’t overthink it. Don’t expect your journaling to be impossibly Pinterest-worthy hygge.

13. Analyze what isn’t working

A blank journal lays open next to a sheet of paper with cursive writing and a small wooden bowl full of rocks and shells.

What do you want to get from journaling?

Do you want to manage your anger? Become a better sales manager? Get inspired for your child’s next birthday party?

Identify your goals and then look back at your journal to see what you’ve achieved. Or try journaling about your journaling . Do you feel bored and dread those 15 minutes of writing, or do you look forward to it?

Be mindful of your emotions and how journaling makes you feel. Do you feel energized at the end of a journaling session, or just relief that it’s over?

If journaling isn’t working for you and bringing you results, then it won’t be easy to maintain your daily journaling habit. So take time to think about what isn’t working and experiment to find what journaling technique works best.

Is it time to try a new technique or to switch from laptop to paper? Does journaling in the morning or evening work better for you?

Be candid with yourself and make journaling work for your real life.

14. Use your journal for stress management

A pale blue notebook, a spiral notebook and a brown pen lay on top of a white sofa next to a big white cushion with navy stripes.

Journaling is the most effective form of therapy – and it’s absolutely free, too .

Whenever you feel frazzled, overwhelmed or anxious, there’s nothing like pouring your frustrations out into a journal for catharsis.

Once you fill up a page or two, you gain some much-needed distance from your troubles. You realize things aren’t as bad as they seemed and you might even see that silver lining.

Let your vents and rants sit for a few days and read them back later. You’ll realize that your daily frustrations are rarely as insurmountable as they seem.

15. Write for your eyes only

My hand lays on top of an opened journal filled with cursive handwriting. On top of the white desk there's also a dark brown coffee cup, a jar of water with a green branch inside and a small wooden bowl filled with rocks.

It’s difficult to journal honestly unless your journal is absolutely private.

When you write in hope (or fear) that others will read your words, it becomes harder to write truthfully and express your real emotions.

You won’t write for self-awareness but to impress others or prove a point.

Keep your journal in a secure place. And if you’re still worried that others will stumble upon it, find a hiding space or use a laptop protected with a password.

16. Keep a list of journaling prompts for speechless days

A brown leather notebook decorated with a drawing of flowers lays on top of a light grey desk alongside another opened journal and a black pen.

Write about a variety of prompts to keep your journaling fresh and interesting.

Keep a list of journaling prompts ready in your notebook or a word doc for the days you’re at a loss for words.

Pinterest is a gold mine for journaling prompts for any mood and occasion.

Create a board for your journaling and gather some prompts – or if you’re not on Pinterest then take some screenshots.

17. Don’t wallow or self-blame

A woman writes in an open journal with a black pen against a background of dark wood.

Journaling can be anything from a fun hobby to meaningful therapy .

But you won’t get much benefit from journaling if you wallow too long in your problems or constantly blame yourself.

It’s great to release your pent-up emotions in a journal and to have a rant. But eventually you should start brainstorming about solutions or jotting down some things you’re grateful for.

If your journaling gets dark and stays there, chances are it won’t help you grow.

What’s your journaling technique?

A journal lays open next to a cup of coffee on a bed filled with grey linen with the sun streaming in from a window.

There are many different ways to journal.

And how you journal should depend on what you’re facing in life and what you’d like to get out of your writing..

Whether you want to start a bullet journal to get organized or get into the habit of writing daily Morning Pages , read my ultimate guide to Life-Changing Journaling Techniques to find what works best for you.

How to beat writer’s block

A journal lays open on a dark wooden table filled with small handwriting and a sketch of a sun-shaped doodle.

No matter how long you journal, there will always be days when you just don’t feel like writing. And days when you have nothing to say.

Keep a list of journal prompts inside your notebook. Whenever you don’t know what to write, pick some journaling prompts to get inspired.

Journal prompts can serve a variety of different purposes. Read my ultimate guide to 100 Incredible Journaling Ideas for a list of prompts for anxiety, clarity and more.

More resources:

51 Inspiring Quotes About Journaling (To Get You Writing!)

Nature Journaling: An Essential Guide (+8 Tips To Start)

Journaling for Mental Health (And 30 Powerful Prompts)

18 Incredible Journaling Benefits (To Transform Your Life)

24 Inspiring Journaling Examples (To Get You Writing)

Dee Nowak is the founder of Vanilla Papers. She keeps a daily journal and takes long walks on weekends. After a decade of slow living in Cairo, she's on a mission to help travelers navigate Egypt and the Middle East like a local. She loves simple living, journaling and local cultures.

How to Journal: 5 Pro Tips and 40 Prompts to Get You Started

You can reap a myriad of benefits from journaling. Here are some ideas for how to approach journaling and ways to incorporate a new routine into your daily life.

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Journaling can help you unravel complex emotions, thoughts, and feelings as you move towards action.

Let’s take a look at the benefits of journaling, various styles of journaling, and how to build one of the best habits into your life!

6 Different and Unique Ways to Journal

What’s the best way to journal? If you’re new, try out a few different approaches before you decide which one you resonate with most.

Remember, journaling is supposed to benefit you. Don’t stick with a method because others you know enjoy that approach or because you feel like you “should.”

For example, one day, you might have a lot of anxious thoughts racing through your mind. Try journaling with a flow-of-consciousness approach and see if you can find what is causing your anxiety to spike. Or if you’re short one time, try a one-word approach.

Check out these popular ways to journal:

#1 Gratitude journal

In a gratitude journal, focus only on what you are grateful for in life. While you want to be careful not to be dismissive of life’s challenges, gratitude journals can help you realize that regardless of circumstances, there are always reasons to be thankful.

With a gratitude journal, you can experiment with various formats and approaches. One way to get started is by writing down 3 to 5 things you’re thankful for daily. Focusing on the good aspects of life has been shown to have many benefits for mental health and confidence .

And it doesn’t have to be grand adventures, either. Your gratitude journal can look like this:

That first sip of morning coffee. It wakes me up and makes the day seem possible.
A surprise phone call from an old friend! So nice to catch up and reminisce.
The way my dog greets me when I get home. I love him and it makes even the worst day a bit brighter.
Finding a parking spot right in front of the grocery store. It was a small win, but I’ll take it!

Here’s some extra science to dial it in: Researchers found that gratitude journaling helped nervous first-time university students adjust to dorm life within as little as 3 weeks!

Read Gratitude Journal: 35 Prompts, Templates, and Ideas to Start to learn about other scientifically backed benefits of gratitude journaling, get some tips on how to get started, and read one of Oprah’s gratitude journal entries.

#2 One-word journal

If you’re running short on time, try finding one word that captures how you’re feeling. This can help you be honest with yourself and name your emotions while not being an overwhelming time commitment.

If you have extra time, try finding your one word and then expanding on what is contributing to you feeling that way.

Here are some examples of what that could look like:

“ Hesitant —As I head into work this morning, I’m a bit nervous to see what the dynamic will be with our new boss. I’m glad I met her last week, but I have no idea what to expect. Will she come in and try to make a lot of changes all at once? That could be stressful. But she might also help the team iron out some of our differences and work together better than we currently are. I want to hope for the best, but I feel a little hesitant because I’ve seen leadership changes go poorly in past workplaces.”
“ Overwhelmed —I know I’m supposed to be feeling excited about going home for the holidays, but honestly, I’m just feeling a bit overwhelmed. I still have to take all my finals and don’t know when I will have time to pack. I also feel like I was just getting settled into a great dynamic with my roommate that I’m worried will change after a few weeks apart.”
“ Thrilled —I just found out that I landed the internship! It’s an amazing opportunity, and I’m excited about the prospect of learning in the context of a small startup. It will teach me a lot and help me decide if I want to start my own business after graduating. I didn’t expect to get it; I know how competitive internships are, so it’s affirming to know that all of my preparation paid off.”

Remember, if you’re running short on time, just stick with one word! But sometimes, expanding on your word can help you process why you’re feeling that way as you work towards self-discovery.

#3 Bullet journal

Bullet journaling is a journaling approach where you can tailor the contents of your journal to your needs. Many people use it to combine their planner, journal, habit tracker, mood tracker, and goals all in one place.

The core components of a Bullet Journal are:

Index: The table of contents that you update as you go.
Future Log: A place to jot down long-term goals and events that will happen in the coming months.
Monthly Log: A month-at-a-glance page, showing all the dates and activities for the current month.
Daily Log: Your day-to-day tasks, events, and notes.

Here’s a simplified example of how a week’s worth of Bullet Journaling might look:

Future Log: 2-3

Monthly Log (January): 4-5

Week 1 Daily Log: 6-9

Sister’s birthday in February

Vacation in May

Monthly Log: January

1: New Year’s Day

5: Doctor’s appointment

18: Team Meeting

20: Pay rent

30: Book club meeting

Week 1 Daily Log

Monday (Jan 3)

• Buy groceries

○ Team meeting at 2 PM

— Ideas for project X

Tuesday (Jan 4)

• Finish project proposal

○ Yoga class at 6 PM

Wednesday (Jan 5)

• Doctor’s appointment

○ Lunch with Sarah

— Research Bullet Journal methods

In this example, you can see tasks, events, and notes for each day along with how they fit into the larger organization system. The power of the Bullet Journal is in its flexibility; you can adapt it to suit your own needs and preferences.

It’s also an excellent option for those who are artistic or enjoy being creative because you can design your own spreads.

Here are some examples of bullet journals that people have created:

A example of a bullet journal which is a great way to practice how to journal

Source: newyorker.com

Source: nbcnews.com

They can be a space to get creative or you can keep a minimalist approach—whatever works for you!

In this video, Sadia Badiei, the creator of the YouTube channel, Pick Up Limes , shows her minimalist approach to bullet journaling.

Minimal bullet journal setup » for productivity + mindfulness

Badiei’s minimalist approach is less time intensive than a more creative design. But if it sounds fun to use a dozen different colored markers to design beautiful pages in your bullet journal, go for it!

A diary is a journal intended for data collection and progress tracking.

The terms journal and diary are sometimes used interchangeably, but they technically do have separate purposes.

Diaries are typically intended for:

Keeping track of the books you have read for the year and jotting down a few thoughts about each one
Logging what you did on any given day—this might be especially interesting while on vacation
Tracking progress towards your goals
Recording new recipes that you try and what you thought of them

Since a diary is more of a collection of data, it may not have all of the emotional benefits that journals offer. However, it can be encouraging to see your progress in different areas of life or have a log of special events or times.

#5 Flow of consciousness journaling

This is one of the most common approaches to journaling and what many people think of when someone talks about journaling. With this approach, you take a notebook and pen and start writing. Use the journal as a space to process how you’re feeling and define what your goals and priorities are moving forward.

Here’s an example of what flow of consciousness journaling could look like:

“I woke up today feeling overwhelmed. I don’t quite know why, nothing huge has changed in life recently. I think I’ve been feeling a lot of pressure to make career advancements, but I feel like I just recently got settled into my current role. It took me so long to feel confident that I can be successful at my job. But I want to wait until a promotion or new position is something I want, rather than something I feel pressured to reach for.”

Some people find it challenging to start with a blank piece of paper and go from there. If you resonate with that, try using a prompt and see what happens.

You can also start by describing your day and noting any worries or joys. Try to be non-judgemental of yourself. Judgment is rarely the best way to move forward toward growth. Instead, let your journal be a space where you can be honest and recognize what you are experiencing.

#6 Video journaling

If sitting down with a pen and paper is not working for you, maybe video journaling would be a better fit!

Think of it as venting to yourself. Prop your phone up and start talking about what is on your mind. This could be a beneficial method for verbal processors or those who struggle with dyslexia or ADHD.

One downside to video journaling is that it doesn’t challenge you to slow down like writing your journal entry by hand does.

Try combining methods—once you finish talking, pull out a notebook and write down your three biggest takeaways from what you talked about.

This allows you to verbally process most of what is on your mind while reaping the benefits of having a written log that you can reflect on.

Pro Tip: Try audio journaling if you feel more comfortable that way—you can also greatly improve your presentation and speaking skills this way!

5 Journaling Tips for Beginners (and How to Even Start!)

Building a habit of daily journaling follows similar principles to founding any habit. In his book, The Power of Habit , Charles Duhigg discusses the primary components of habit building. The three main components are cue, routine, and reward.

Let’s talk about each of those and more!

An image of a diagram from Charles Duhigg's book, The Power of Habit. It demonstrates the primary components of habit building. The diagram shows the three main components in a continuous circle with arrows, which are are cue, routine, and reward. This is helpful to when learning how to journal.

Source: Charles Duhigg

Find your anchor

When you’re starting a new habit, it’s helpful to find something to anchor your habit to. Duhigg calls this anchor a cue. The goal is to find something that reminds you to pull out your journal and spend a few minutes writing.

Many people have their journaling anchor at a specific time of day. But this might not be the right fit for you! For example, if your work operates on a shift schedule or you are in school, and your schedule is different every day, it might be hard to have a routine anchor at a specific time.

An anchor can be anything from a time of day, set of events, or feeling.

Here are a few different ideas for anchors:

Brewing a fresh cup of coffee first thing in the morning
Crawling into your bed and unwinding from the day
Going to a local coffee shop on the weekend to read and think
Feeling overwhelmed and looking for a way to help yourself slow down

Pro Tip : It takes a while for new habits to get established. If you’re finding it hard to tie journaling to an anchor in your day, set a recurring reminder on your phone for the same time every day or week.

Set your routine

Find a comfortable, nice place to sit, pull out your journal, and start writing. You can set a nice ambiance by lighting a candle or finding a sunbeam to sit in. Do whatever helps you feel comfortable and look forward to your routine of journaling.

Research shows 1 https://www.sciencedirect.com/science/article/abs/pii/S0197455605000699?via%3Dihub that journaling for as little as two 15-minute sessions every week can significantly decrease levels of depression, anxiety, and hostility.

Another hindrance from journaling might be that you’re worried it will take too long—that’s valid! If that’s holding you back from journaling, set a timer and only let yourself write for 15 minutes. If that sounds like more than you can commit to, try doing a one-word journal or scribbling down three bullet points about what’s on your mind.

You can switch it up day-to-day, too! For example, if you enjoy journaling in the morning but oversleep one day, just write down one word for that day.

Or, if you are trying to journal every Saturday, but your family goes camping for the weekend, just pull out your journal and jot down three bullet points that you’re grateful for that day. You can get back to writing longer paragraphs another weekend!

Journaling as a habit is intended to help you. Don’t get overly tangled up in what you feel you “should do” or what “others are doing.” Find the style that helps you.

Find your reward

You might find that the benefits of journaling are all the rewards you need. But long-term wellness benefits can be hard to appreciate in the moment. If that’s the case, find a reward that will help motivate you to journal.

For example, if you have a book you’re itching to read, you could tell yourself that you’ll wait and read until after you’ve journaled for 10 minutes.

Or, you could get a bar of your favorite chocolate from the grocery store and only eat it while journaling.

Try treating yourself to a facemask and nice bath after journaling, or having a special candle that you only light while you’re writing.

Sometimes, just being able to check something off your to-do list is motivation enough to get it done. If so, add journaling to your list of tasks for the day, and then enjoy the sweet reward of checking off that box.

One of the most common obstacles to journaling—especially for beginners—is not knowing what to write about. That’s where prompts come into play. They act like conversation starters for your dialogue with yourself.

There are many types of prompts, but you might want to start here:

Reflective Prompts: These prompts help you delve deeper into your thoughts and feelings. Examples include “How do I feel right now?” or “What’s bothering me the most today?”
Goal-Oriented Prompts: Use these to set targets for yourself. Examples could be “What are my top 3 priorities today?” or “What skill do I want to develop this month?”
Gratitude Prompts: These focus on positivity and contentment. Try asking, “What are three things I’m grateful for today?”
Creative Prompts: If you want to tap into your creative side, use prompts like “Write a letter to your future self” or “Describe your dream vacation.”
Daily Recap Prompts: Document the minutiae of your day with queries like, “What made me smile today?” or “What did I accomplish?”
Challenging Prompts: These can provoke deeper thinking and might include questions like “What’s a fear I faced today?” or “What are some barriers keeping me from my goals?”

Start your journaling session by picking a prompt that resonates with you for that day. Use it to warm up your writing muscles and set the tone for your journal entry. And if you’re feeling adventurous, you can use multiple prompts in a single entry to explore different facets of your life.

Pro Tip: Write down various prompts on slips of paper and place them in a jar. On days when you’re really stuck, simply draw a random prompt from the jar.

With prompts, you remove the daunting task of staring at a blank page!

Remove the inner critic

The act of journaling is deeply personal, a conversation between you and the paper (or screen). One of the quickest ways to inhibit this free-flowing exchange is to censor yourself.

Censorship puts up barriers between your innermost thoughts and the journal in front of you. When you’re not authentic in your writing, you miss out on some of the therapeutic benefits of journaling, such as emotional release and deep self-reflection.

For example, many people obsess over spelling and grammar, which disrupts the flow of their thoughts. You may also be concerned about what someone else—even a future you—might think about your musings can hold you back.

Or, you might be riddled with self-doubt . Questioning the validity or importance of your own thoughts can prevent you from even getting them down on paper.

But it’s time to really be free from your inner critic!

Here are some tips that might help:

Private & Secure: Make sure your journaling medium is secure and private, so you’re more comfortable being candid. If it’s a physical journal, keep it in a safe space; if digital, make sure it’s password-protected.
Stream of Consciousness: Try writing in a stream of consciousness style, where you jot down whatever comes to mind without worrying about structure or coherence.
Time Limit: Set a timer for your journaling. Knowing you only have 5 or 10 minutes can encourage you to get to the core of your thoughts quickly, without overthinking.
Non-Judgmental Zone: Remind yourself that this space is judgment-free. You can even write it at the top of the page as a constant reminder.
Review Later: If you’re concerned about the ‘messiness’ of your entries, allocate time much later to review and possibly organize them. By then, you’ll have the emotional and temporal distance to see them more objectively.
Destroy or Delete: If an entry contains thoughts or feelings that you absolutely don’t want to revisit or risk someone else seeing, you always have the option to destroy or delete it afterward.
Affirmations: Start your journaling session with an affirmation that encourages freedom of expression, like “This is my space to be me.”

40 Journaling Prompts to Get You Started

Sitting down in front of a blank piece of paper can feel intimidating. If you feel stuck, try one of these journaling prompts to get your thoughts flowing.

What was the best part of your day?
What are three things you hope to achieve this year?
What is something simple that brings you joy?
Write down three people you spend the most time with throughout the week and think of one way you can show them your appreciation.
What is your favorite personality trait in yourself?
What is a memory you cherish?
Where do you hope to be in five years?
If you were still at your current job in three years, would you be excited or disappointed?
Write down 20 bullet points describing what you would like your life to look like.
Who do you feel most comfortable around?
How would you describe yourself?
What is something you appreciate about your upbringing?
Describe a recent challenge you overcame.
When was the last time you cried, and why were you sad?
When you feel anxious, what is something that helps you feel centered?
Describe the positive traits of someone you have a difficult relationship with.
When were you last frustrated with someone, and why?
What would your perfect day look like?
When faced with a stressful situation, do you shut down, get short-tempered, or overthink things? Why do you think that is?
What is your favorite food and why?
What on your schedule can wait until next week to be taken care of?
What is one thing you’ve been putting off doing for a while, and why are you avoiding it?
Write a letter to your younger self. Are there parts of your life today that your younger self would be excited about? Are there ways you’ve changed or challenges you’ve overcome?
What is one lesson you’ve learned in the past year?
Which of my belongings are the most special to me and why?
What is causing you to feel the way you do?
Are there commitments in your life that you no longer enjoy but feel obligated to continue doing?
What do you think about most these days?
How do you feel about a certain situation, and what do you know to be factually true about that same situation?
What is your favorite part of your daily routine, and why do you enjoy it so much?
What needs do you have that are not being met in this season of life? Are there ways that you can work towards meeting those needs?
How would you describe yourself to someone else?
What do you wish you could go back and tell your younger self?
If you have children in the future, what is one thing you hope they learn from you or characteristic of yours you hope they inherit?
What is something new or exciting that you’ve learned in the past month?
What character traits do you value most in other people (honesty, loyalty, trustworthiness, kindness, sense of humor…), and why is that something you value? Do you exemplify those characteristics?
Describe a significant life event that shaped you into who you are today.
Write a theoretical letter to someone you don’t see anymore. Describe how they impacted you and how you’ve grown since you last saw them.
What is an opinion or belief you used to hold that you no longer agree with? What caused you to change your view?
What is beauty, and why are people drawn to it?

For more questions you can use as journaling inspiration, check out these 255 Philosophical Questions to Spark Deep Critical Thinking .

Morning vs. Night Journaling: When is the Best Time?

Are you a morning lark or a night owl? It turns out this question is as relevant for journaling as it is for your sleep schedule.

Morning Journaling

Kickstarts Creativity: Imagine cracking open your journal and letting your creative juices flow right before your morning meeting. Journaling boosts your creativity !
Goal Setting: Morning journaling gives you a chance to outline your day’s goals, breaking them down into achievable tasks.
Prep for the Day’s Meetings: You know that 2 P.M. meeting with the big client? Use your morning journaling session to jot down key talking points and questions you want to cover. When the meeting comes around, you’re not just prepared—you’re dialed in.
Mental Freshness: The morning is when your brain is at its most pristine. You can articulate complex thoughts with nuance, adding an extra layer of depth to your work and interactions.

Rush Hour Dilemma: Let’s be real—some mornings feel hectic—maybe you’re juggling a quick shower, answering emails, and perhaps wrangling kids. Fitting in journaling might just tip you into chaos.

Brain Warm-up: Not everyone is a morning glory. For some, the brain doesn’t really turn on until after a shot of caffeine or two, making those early journal entries look more like sleepy scribbles.

Night Journaling

Reflection: After a long day of tasks and meetings, your evening journal session becomes your space for reflection. You jot down what went exceptionally well today and ponder on what you could tweak for an even better tomorrow.
Unwind: After closing your laptop, your journal offers a good way to transition from work mode to “you” mode. In fact, one study showed that journaling about completed activities before bed can help individuals fall asleep faster and stay asleep longer.
After-Hours Insight: Ever notice how sometimes the best solutions come to you when you’re relaxed? Your journal is the ideal place to capture those after-hours “aha” moments. Tomorrow, you’ll have a secret weapon—clarity.
No Time Pressure: The world has clocked out. There are no imminent deadlines or emails demanding immediate answers. You can luxuriously explore your thoughts without glancing at the clock.
Mental Fatigue: If your day involved a constant barrage of tasks and challenges, your evening journal may inherit the brunt of your mental exhaustion. Sometimes, it’s hard to find the right words when your brain is begging for rest.
Emotional Residue: Journaling can stir the pot of your day’s emotional leftovers. Whether it’s frustration from a difficult meeting or the stress of a deadline, putting it all down on paper might make it harder to switch off and sleep.

Both have their merits, and the “best” time really depends on what you aim to get out of your journaling practice. Are you an intention-setter or a day-reflector? Pick your time accordingly, and write on!

8 Journaling Mistakes You NEED to Avoid

Even in a practice as personal as journaling, there are some mistakes you might be making. Here are some of the things I’ve learned through my journey, and wish someone told me earlier:

Overthinking It: Journaling is not like writing a speech. No need for perfect grammar or a gripping plot twist. Even if you forget to dot the i’s and cross the t’s, no sweat! Practicing letting go of strict grammar rules is also a practice of self-compassion.
Being Inconsistent: The benefits of journaling multiply when done consistently. I’ve always found that journaling here and there just doesn’t work out. Aim for at least a few minutes daily—but try to be consistent.
Judging Your Thoughts: This is a judgment-free zone! Allow yourself to express thoughts and feelings without critique. Pretend like nobody in the world will ever read your words—and don’t imagine writing to an audience (unless your journal prompt specifically states that!).
Skipping the Details: While you don’t have to write a novel, including some details can enrich your journaling experience. Plus, it’s always fun to go back and see if your memory was correct.
Avoiding Negative Emotions: Journaling is a space to explore all emotions, not just the Instagram-worthy ones. Plus, if you’re feeling anxious or stressed, writing down your thoughts can help you accept them better.
Keeping It Superficial: This often happens when you focus too much on the “what” of your day. Instead, focus more on the “why” and “how”—”Why did I do this action?” “How did it make me feel?”
Forgetting to Revisit Past Entries: Looking back can offer valuable insights into your growth and mindset changes. You’ll often notice bad habits that you might want to fix!
Locking Yourself into One Style: Your journal can be a mix of lists, narratives, sketches, or even digital entries. Variety is the spice of journaling life!

Remember, the biggest mistake in journaling is not to journal at all. So dodge these pitfalls and get writing!

Digital vs. Traditional Journaling: Pros and Cons

Choosing the right journaling format can feel indecisive.

Will you swipe right for digital journaling or go old-school and profess your love to pen and paper? Let’s break down the pros and cons, shall we?

Traditional Journaling

Tactile Experience: There’s something genuinely magical about feeling the texture of the paper and the glide of the pen. It’s sensory, intimate, and oddly satisfying. Sure, you can get close on a digital screen using something like the Paperlike screen protector. But it’s still not as “natural-feeling” as paper.
No Distractions: Your paper journal won’t ping you with notifications or entice you with YouTube recommendations. This is a great option if you’re doing a (temporary or permanent) digital detox .
Personal Touch: Doodles, different colors of ink, and even the occasional coffee stain add a unique flair to your journal that can’t be replicated digitally. You can also add stickers, flowers, and other goodies you find throughout your day.
Not Easily Searchable: Unless you’ve developed some marvelous indexing system, finding specific entries can be a hunt.
Bulk and Weight: Carrying a physical journal around can be cumbersome and heavy. Doubly-so if you’re into fancy colors and markers.
Permanence: Made a mistake? Unless you’re a fan of scribbles and cross-outs, there’s no backspace key. You can also misplace or los your journal—and once it’s gone, there’s no Cloud backup.

Digital Journaling

Search Function: Looking for that aha-moment from three months ago? Some apps like GoodNotes can be great for searching your notes, but it can still be a hit or miss depending on your handwriting.
Portability: Your digital journal can go wherever your phone or laptop goes, and can often double-up as a media device.
Easy to Edit: Cut, paste, delete, rewrite—your words can easily be changed as you see fit.
Distractions: Social media notifications and pop-up ads are just a click away, and oh boy, do they love to interrupt.
Technical Issues: Battery died? App glitching? Apple Pencil not working? These modern-day nuisances can disrupt your flow.
Less Personal: It’s hard to add personal touches, and let’s face it, typing doesn’t have the same romantic vibe as writing by hand.

So, which one is right for you? The tactile experience of traditional journaling or the modern efficiency of digital? I myself prefer a digital journal since I travel a lot, but I know plenty of people who keep it physical.

Don’t stress too much; remember, the most crucial part is what you’re putting inside the journal. Now, go ahead, choose your format—and start journaling!

The Best Journaling Apps and Tools

We’ve rounded up some of the best apps and tools to take your journaling into the digital age. Whether you’re an app aficionado or a tech newbie, there’s something here for everyone.

An image of the app Evernote, which is one of the best journaling apps. It's great if you want to learn how to journal.

Why It’s Awesome:

Versatility: Evernote does it all, from checklists to voice memos.
Templates: Suffering from writer’s block? There’s a template for almost every journaling style you could think of.

Not So Great:

Learning Curve: Evernote has so many features that it can be overwhelming for beginners.
Premium Features: The best options require a subscription.

An image of the app Goodnotes, which is one of the best journaling apps. It's great if you want to learn how to journal.

Apple Pencil Compatibility: GoodNotes lets you write as naturally as you would on paper.
Book-like Experience: Navigate through your journal entries like flipping through a physical book.
iOS Exclusive: Sorry Android fans, this one’s not for you.
One-time Purchase: The app requires an upfront payment, which might not suit everyone, but it was definitely worth it for me!

An image of the app Day One, which is one of the best journaling apps. It's great if you want to learn how to journal.

Photo Integration: Enhance your entries with photos to relive your memories vividly.
Location Tagging: Add a location to your entries to track your emotional geography.
Mostly iOS Focused: Android users have fewer features to play with.
Limited Customization: What you see is largely what you get.

An image of the app Journey, which is one of the best journaling apps. It's great if you want to learn how to journal.

Cross-Platform: Compatible with Android, Apple, Windows, and Mac.
Video Journaling: It’s like vlogging, but for your eyes only.
Limited Free Version: The more advanced features require a premium subscription.
Storage Hungry: Video entries can eat up your storage pretty quickly.

An image of the app Notability, which is one of the best journaling apps. It's great if you want to learn how to journal.

Handwriting Recognition: Makes searching through your handwritten notes a breeze.
Audio Sync: Allows you to record audio as you jot down your thoughts, perfect for reviewing your thoughts later.
iOS Centric: Available only on Apple devices.
No Password Protection: If privacy is your concern, this could be a deal-breaker.

So there you have it. A variety of journaling apps, each with its own unique features and quirks. If you’re having a hard time deciding, I’d lean towards GoodNotes or Notability—unless you’re a traveler, in which case Journey is a great one. Happy journaling!

Is Journaling Good for You? (The Science Behind Journaling)

Researchers have found that journaling improved 2 https://www.researchgate.net/publication/241691147_An_everyday_activity_as_a_treatment_for_depression_The_benefits_of_expressive_writing_for_people_diagnosed_with_major_depressive_disorder study participants’ mental wellness by minimizing feelings of depression, helped lower high blood pressure, and boosted 3 https://pubmed.ncbi.nlm.nih.gov/3372832/ immune system function.

So yes, journaling is great for you! Check out these other great benefits:

Job Hunt Boost: A study 4 https://journals.aom.org/doi/abs/10.5465/256708 followed engineers who had been laid off. Those who journaled their feelings about the experience had a job placement rate three times higher than those who didn’t. Both groups had the same number of interviews, suggesting that journaling helped participants process emotions and shine in job interviews.
Academic Advantage: Another study 5 https://www.researchgate.net/publication/11785938_Expressive_writing_can_increase_working_memory_capacity showed that first-year college students who journaled improved their grades, test scores, and even their working memory.
Trauma Healing: This study 6 https://hbr.org/2021/07/writing-can-help-us-heal-from-trauma discusses how expressive writing can aid in healing from trauma, lower blood pressure, strengthen the immune system, and improve overall well-being.

And if you think journaling isn’t for everyone, check out these famous people who journal:

Oprah Winfrey: She has long been an advocate of keeping a gratitude journal. She writes down five things she’s grateful for every day.
Albert Einstein: The world-renowned physicist kept travel diaries that revealed insights into his creative process.
Ernest Hemingway: Author Ernest Hemingway was an avid journaler, using it to jot down thoughts, observations, and drafts for his stories.
Lady Gaga: The pop star has spoken openly about how journaling has helped her cope with stress and anxiety.

What Should I Write in My Journal?

Deciding what to write in a journal can be as flexible as your lifestyle, and it often evolves along with you. While you might initially create your journal to decode your emotional patterns, you could soon broaden its scope to serve as your daily playbook.

Consider Including:

Emotional Patterns: Journaling can serve as a form of emotional inventory, helping you understand your feelings and reactions in various settings, be it at work or in social circles.
Gratitude Milestones: Instead of just listing what you’re thankful for, also jot down significant moments when you felt a profound sense of gratitude. This adds depth to your practice.
Catalytic Quotes: Collect words that not just inspire, but “catalyze” action. These should be quotes that make you want to get up and do something. Need some inspiration? Check out 417 Daily Positive Affirmations For Personal Growth .
Intellectual and Emotional Epiphanies: Write down those sudden moments of clarity that help you understand yourself or your situation better, whether it’s an “a-ha” moment in your professional life or a sudden realization in your personal relationships.
Unanswered Queries: These are questions you’re posing for your future self. It’s intriguing to revisit them later and see if and how your perspective has changed.
Growth Areas: These are specific skills or traits you want to cultivate. Detail the actionable steps to track your progress in these areas.
Self-Compliments: Yes, you heard it right. Write down the compliments you feel you genuinely deserve. It’s a form of self-affirmation that boosts self-esteem .
Your Future Landscape: Create a tangible vision of where you see yourself in 5 or 10 years. Then, break it down into smaller, achievable goals.
Daily Endeavors and Encounters: Chronicle not just your activities, but the emotional or intellectual nuances they bring. Was that meeting simply tedious, or did it make you reconsider the effectiveness of your communication skills?
Challenges and Roadblocks: Don’t just vent about your obstacles, analyze them. What are the patterns? How could you tackle these issues in a more effective way?
Nutritional Diary and Emotional Response: Keeping track of your meals is one thing, but analyzing how certain foods make you feel can offer a more rounded view of your eating habits.

This list is by no means exhaustive but serves as a solid springboard for your journaling journey. Feel free to adapt, mix, or create new categories that are uniquely tailored to you!

And while you’re at it, check out this goodie and become a better overall writer by leveling up your people skills!

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How to Journal for Therapy?

Journaling can have a therapeutic effect, as it is a place to write unfiltered thoughts and feelings. Let yourself write transparently in your journal and see how that impacts you.

For some people, this may be challenging. Finding words to express your feelings may be hard depending on your childhood or the values in your household of origin.

If you find that to be the case, start by making observations about a situation. Then, think about how you feel in light of those facts. Sometimes seeing it written out in front of you can give you the time and space to recognize how you feel about the situation.

If you have a therapist, feel free to discuss with them what you wrote about in your journal. This can be an awesome way to keep track during the week what your mind is on or notice how you feel about a certain situation on various days—instead of just while you’re in their office.

Final Thoughts: Journal in a Way That Benefits You

Journaling can have many benefits, but not every approach will work for every person. You may even find that in different seasons of life, different approaches help you more than others.

Be open to trying new things and finding what is most helpful to you in a given moment.

Here are some general principles to keep in mind as you build a daily journaling habit:

Find your habit loop . The three pillars of building habits are to find a cue that will signal a routine that ends with a reward . Your anchor could be sitting on the bus on your way home from work, right after you wake up on a Saturday morning, or a notification on your phone as you’re getting ready for bed. The routine is journaling. Finally, the reward can be a beautiful notebook, mental clarity, or your favorite snack!
Experiment with various journaling methods . There is no right or wrong way to journal. Try multiple approaches and see what helps you the most. You can also switch between different approaches depending on what you have the capacity for that day.
Be kind to yourself . One challenging aspect of naming emotions and, over time, recognizing patterns is that it can be easy to become frustrated or discouraged with yourself. Try to be as kind to yourself as you would be to a friend if they told you about their feelings. Recognizing your weaknesses allows you to grow.
Pay attention to how journaling is helping you . One of the most motivating aspects of starting a new habit is when you start to see its benefits of it. Pay attention to how you feel as you begin journaling. Do you feel more mental clarity? Do you have a stronger sense of what you want to accomplish in your life? Are you having more intentional conversations with loved ones? These are all amazing benefits that can come from journaling. Pay attention to how journaling helps you in the unique season of life you’re in.

Journaling is a great habit to establish! If you’re interested in establishing other helpful habits, check out this article where 10 C-Level Executives Share Their Habits For Success .

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A Guide to Journaling for Writers

by Melissa Donovan | Jun 3, 2021 | Creative Writing | 51 comments

A guide to journal writing.

The world of journaling is fascinating and expansive. There are people who make their own notebooks and fill them with stunning artwork and gorgeous lettering. Others spend months writing in a journal and then burn it when they get to the end, only to start another one. Some people use cheap spiral-bound notebooks for journal writing while others invest in fancy blank books that are filled with upscale paper.

Journals are popular for this reason: they are highly flexible and can be used by a wide variety of people for a number of different purposes.

Almost all journals involve some kind of writing, and most journals are exclusively for writing, so it’s only natural that writers like us have an interest in journaling.

What is a Journal?

A journal is simply a record that is regularly kept. it can be an account of your personal experiences, a record of your thoughts and ideas, or a log of your lists. Yes, some people keep list journals!

Journals are also used for planning and tracking. For example, you might keep a fitness journal to track your diet and exercise. You’ll write down the foods you eat and the workouts you perform each day. The practice of tracking helps you stay mindful of what you’re trying to achieve, so you stay focused. You can then use the information you’ve tracked to evaluate and modify your behavior.

The word journal is also sometimes used to refer to notebooks that are used for journaling. These are available in a wide array of sizes, materials, and styles. Journal is also another word for a periodical, a magazine, or a newspaper.

Benefits of Journaling

Journaling has been shown to have numerous health benefits. According to Psychology Today , research shows that “journaling can increase your physical health. It may boost your immune system, and it can certainly help manage stressful events and experiences, thus decreasing the damage that stress can do to your body.”

From improving cognitive function by promoting clear thinking to increasing self-awareness and problem-solving, the benefits of journaling have been lauded by everyone from doctors to self-help gurus, spiritual advisers, former teenagers, business executives, and a litany of people from all walks of life — some of whom have consistently journaled for most of their lives and others who engage in journal writing periodically throughout their lives.

I’ve never seen anyone say anything bad about journaling. The only exception might be the occasional story in which someone’s privacy was disrespected and the contents of a private journal were revealed to the wrong people. But for the most part, journaling is widely endorsed as healthy and beneficial. If you can develop and maintain the habit, you will likely reap meaningful rewards.

Journaling to Benefit Your Writing

We’re all writers here. Most of the research and benefits of journaling apply to a few specific types of journaling, particularly keeping a tracker, a diary, or a reflective journal . But there’s a host of other things that we, as writers, can do with our journals, and the benefits are vast:

Use a journal to cultivate a daily writing habit.
Practice writing in your journal to improve your skills.
Work out problems in your journal, from finding the perfect word for a line of poetry to figuring out how to get your characters out of a tight spot you’ve written them into.
Create a tracker in your journal to log your daily writing. Each day, note your word count, the projects you worked on, or time spent writing. Tracking improves productivity (I use this myself when I need to increase my output or when I’m working on a large project, like a book).
A journal is an excellent tool for project planning. Start by defining the project and setting goals and milestones, and then add a tracker to log your progress. This can help you stay focused on a project so you actually finish it.
Use your journal as a brain dump or idea bank. Many of us are constantly bombarded by creative ideas that linger in our minds, sometimes distracting us from the work we need to get done. Dump those ideas into a journal and clear space in your brain for whatever you want to focus on. You can always revisit your idea bank to make a withdrawal later, when you need some inspiration.
Keep a record of your creative process. This can help you refine the way you work, especially if you’re trying to achieve specific goals, like finishing a novel or maintaining a blog. Review your process to see what you can improve the next time around.
Set up a submission and publication journal. This can help you stay on top of submissions and provide a useful reference so you never forget where you submitted or where your work has been published.

This is just a small sampling of some journaling that you can do to increase your writing productivity, improve your process, and solve problems that writers often face.

Looking for more inspiration? Check out THESE journal ideas .

Getting started with journal writing.

Journal writing is packed with benefits.

State Your Purpose

There’s no right or wrong way to journal. But it’s always a good idea to take a moment to think about how you’re going to use your journal and what you want to accomplish with it, especially before you invest a lot of time, money, or energy into purchasing a notebook, pens, and other journaling supplies. That stuff can distract you from your core purpose, and the whole point is to get some writing done.

Maybe your purpose is to simply let your creativity flow onto the pages without any set guidelines. Or maybe you’ll have a notebook divided into sections with tabs for different aspects of your journal writing. Maybe you’ll keep one journal or maybe you’ll have three or four. Just try to have a general sense of what you’re trying to achieve, whether it’s a creative outlet, a record of important life events, or a place to explore your writing ideas.

Should You Stick to a Schedule?

I have mixed feelings about this one. Most of my best journals have been the result of frequent but unscheduled writing sessions. There’s a fine line between nudging yourself to write in your journal every day and exerting too much pressure on yourself to the point that you freeze up and don’t get anything done. This is why I have a strong dislike for journals with dates printed on the pages. They tend to make people feel guilty for skipping a day (which also results in a blank page), and this often leads to abandoning the journal altogether.

Your journaling schedule (or lack thereof) should be based on your goals (which is why establishing your purpose first is important). If you are using your journal as a tool for creativity, you might not need a schedule. If you’re using it to cultivate daily writing habits, then a schedule is paramount. Schedules are also essential for trackers. And let’s face it, the more you work in your journal, the more you’ll gain from it.

Even if you don’t stick to a rigorous schedule, it’s important to do your journal writing somewhat regularly to reap the most benefits. Frequent journal writing will keep your creativity, ideas, and language flowing, and it will help you build good writing habits. You may only be able to journal on weekends or on certain days of the week. Sticking to a schedule (preferably daily) is the best way, but it’s not always realistic, and it doesn’t work for everyone.

Digital Journaling?

Let’s talk about digital versus a paper journal. Most people think of journals as physical, paper notebooks that you can hold in your hand and write in with a pen. But you can journal on a computer or on your smart phone or any other electronic device.

There are some benefits to digital journaling. First and foremost, you can set it up so that you’re never without your journal by using a cloud service. You might do most of your journaling at home, in a comfy desk chair, but if you need to do some journal writing when you’re away from you desk, you can do it on your phone. Apps like Evernote are ideal for this; you could also simply email your journal supplements to yourself and add them to your main journal later.

Digital also provides a stellar level of flexibility when it comes to editing, inserting, and organizing.

But there’s something to be said about the tactile experience of putting pen to paper when it comes to doing creative work. The experience simply can’t be replicated with a computer or even a stylus and a tablet. Over the years, I’ve encountered countless writers who swear by hand writing in a journal. And they’re not wrong. Writing by hand has numerous benefits , including stress relief, increased creativity, better learning and memory, improved mood, and better sleep.

Plus, I don’t know about you, but I find the act of writing with a pen on paper to be soothing.

Getting a Journal

You can journal in anything from a flimsy notebook that you picked up at the dollar store to a fancy, expensive, hand-crafted journal. Same with pens: you can pick up disposable ballpoints for a few cents apiece or blow a bunch of cash on a fountain pen that you have to save up for.

Journaling supplies are a personal decision. Most of us need to experiment with a few different journaling tools to find what works best. And what works best for you today might not work in a few years.

Having said that, my recommendation is to start simple if you’re getting into journal writing for the first time. I have found that fancy supplies often sit on shelves only to be taken out and admired on occasion, whereas more affordable supplies become workhorses. When you’re using a fancy notebook and an expensive pen, you might feel like you should only use these tools if you’re about to compose a masterpiece, whereas working with affordable materials removes the pressure and allows you to create more freely, and in my experience, free creation always gets the best results.

Some Journal Writing Tips

My number one advice when it comes to journaling is to take all other advice with a light heart and an open mind. Fellow journalists will passionately express what did and did not work for them. Be open to their shared experiences and be willing to try different things, but remember that what works for them might not work for you.

With that said, here are a few tips based on my own experience with journaling. These may or may not work for you, but I encourage you to at least give them a try (aff links):

Be messy in your journal. If you’re always trying to have perfect handwriting or only capture good ideas, you’ll stifle your creativity. If you need something pristine, set up a second journal for that type of work.
Start with an omni-journal, a journal in which you write anything and everything. I mean, you might not want to balance your budget it in. But allow yourself to write everything from life events to character sketches to poetry to freewrites.
Doodle. Whether you use doodling to create interesting lettering or stick figures in the margins to represent your characters, I have found that doodling enhances creativity. If you’re artistic, go ahead and put drawings in your journal (one of my favorite journals was a mix of art and writing).
If you’re just getting into journaling, I recommend starting with student-grade notebooks. My earliest journals were three-subject spiral-bound notebooks, sized at about nine by six inches. They are still among my favorites .
Watch out for supply addiction. The world of journaling is fraught with tempting tools and materials, and if you dip your toes into the many journaling communities online, you might find yourself chasing purchases rather than writing.
Give your journal a home. Keep it in a handy spot. My journal is almost always within reach. You never know when the urge to create will strike, and it’s good to be prepared. If you need privacy, find an appropriate place to stash your journal.
Get some sidekicks. I like to pick up pocket-sized notebooks that I can keep in various locations, such as my car or purse. If I need to jot something down, I can tear it out and tape it into my main journal later (I love washi tape for this purpose).
The blank page can be intimidating, and trying to journal on a schedule can inhibit creativity. But here’s the secret: all you have to do is crack open your journal and write a few words, no matter how silly, lame, or nonsensical. Things tend to start flowing once you turn on that faucet!
If all else fails, remember that journal prompts are your friend!

Most importantly, have fun with your journal. I have found myself stressing out about journaling, worrying about how to set up my journals and how many I should have and what I should write in them. The answer is always to just relax. Do what you can with what you have. Open the journal and just start writing.

Journal Writing

Do all writers keep journals? Of course not. But most of us have kept journals at some point, and journal writing has been instrumental in our development as writers.

Have you ever kept a journal? Do you keep one now? Which journaling tools do you use, and what do you put in your journal? What type of notebook do you use for your journal writing, or do you use a computer? What benefits of journaling have you experienced? Share your thoughts and experiences with journal writing by leaving a comment, and keep writing.

Ready Set Write a Guide to Creative Writing

51 Comments

I’ve been journaling my entire life. Looking out right now across my bookcase, one entire shelf is filled with my journals, dating back years.I have different types too. Calendar ones, which just have jotted notes of how we sent the day, recorded for all time, such as “Took the kids to the Ren Faire, had a great time, stopped on the way home for diner at the Great White Inn, Michael told a joke that had us laughing till we couldn’t see straight”

That would be enough to joggle out the memory of a great day. I love those little calendar journals becasue I can look back and see my entire year laid out.

Then I have my thoughts journals. Boy, sometimes those are rough…self-analysis…ouch…go back and read yourself whining about some issue and realize you are still dealing with the same thing in a new costume..that will get you off your behind to make some changes!( This is the one I use for morning pages every day)

Then I have my vacation journals that I take on vacations and write about what is happening and draw pictures and little watercolor scteches of we are seeing or doing to record our vacations with. Then my lists,hopes,quotes and dreams journal..also refered to as the someday journal.This one is always with me to jot down something that pops in my head.

OK that is my short list. There are actually more.They are all blank paged hard covered books, some leather, some just pretty, whatever catches my eye when I go shopping for a new one, reflective of where I am at in my head at the time. ( Gosh…didn’t know you asked for a guest post…sorry for the long reply)

I’ve kept journals on some of my vacation trips…Plus I add some of my cartoons to capture the momenet. They’re great to look at years later, they bring all my memories back.

Though I’ve gotten so used to the keyboard, my handwriting has suffered.

I actually don’t like to write manually anymore. I get frustrated that my thoughts come out faster than I can put the words down on paper. Then there’s a backlog and I get cramps in my hands trying to scribble everything down in time before it’s lost.

I much prefer using a computer. At least with a keyboard, my hands can somewhat keep up with my brain.

Loved this post but then journaling is a favorite topic of mine.

I posted about my journals and journaling at Journal, Journaling and the Journey

Crayola Markers, ehh? That is an advantage of a sketchbook with its heavier pages. I do keep a secret stash of 10 color glitter ink pens. I know, it’s so out of character. *sigh*

Apologies in advance if the link doesn’t code right. WP and I haven’t been on the same code page since their last upgrade. And I’m thinking about switching to WP why?

A person has to be invited to read this blog. May I have an invitation.

Drawing? Nobody said anything about drawing! I can barely write legibly, and even that’s up to debate, now you want me to DRAW?? (grin)

Hi, Melissa –

I don’t keep a daily journal, but (like Wendi and Friar) I do keep vacation journals. My husband and I take turns chronicling our vacation events, and we do our best to keep ticket stubs, postcards, and other memorabilia in our travel journals. It’s great to look back on them are remember the little moments we captured – ones we would have otherwise forgotten.

Melissa, just the sight of a journal gets my fingers twitching. Like you, nothing does it for me like pen and paper. There are times that I free write on the computer but it seems so efficient (and very much like the writing work I do daily) that it doesn’t feel the same. The pen seems to connect me with a different flow, a wellspring of feeling and passion that don’t come as easily with the keyboard. I have a journal, prayer journal, idea journal and writing journal. Each with a purpose that taps into a different part of my heart and my mind. By the way, every time you mention that Mac, I get a goofy grin and a faraway look as I picture it beaming at me. Soon, soon I shall join the ranks. 🙂

@Wendi, you keep so many journals, it sounds like you could indeed write an entire post about them! I can totally relate to what you’re saying about cringing when you go back and read old journals. Not so much dealing with the same issues, but all that whining! I kept a lot of journals during my teen years and that’s all I’ll say about that.

@Friar, computers have destroyed good penmanship! I’ve heard this time and again on the blogs I read. I have to agree with you; it’s easier to keep up with my thoughts when I write on the computer, but the trade-off is that I do feel more creative with pen and paper. What’s a girl to do?

@Deb (gscottage), I remember that post you wrote about journaling! And yes, glitter pens are a little out of character! You’re full of fun surprises (I love those glitter pens too, but I don’t have any at the moment).

@Deb (Punctuality), well, you don’t have to draw. Unless you want to. I’m not an artist by any means, but I’ve found that while using a computer to type has had a negative impact on my handwriting, it hasn’t really affected what little drawing abilities I have. That’s sort of good news, right?

@Rebecca, I’ve always wanted to keep a travel journal, but when I do travel (not very often), I’m always too busy to sit down and write. If I ever take that big trip to NY or Paris, I’m going to make journaling my adventures a priority!

@Karen, you’re going to LOVE the Mac. I promise! I’ll love my own Mac even more when I can get the rest of the software I need. Every time I see the word Mac, dollar signs swarm around my head! And yes, we are much alike when it comes to journaling. I used to keep separate journals too, but now I lump everything into one.

I agree, good penmanship is on the decline. It’s a dying skill. (Just like baking bread, or weaving and spinning your own wool). But in exchange, we gain other skills.

The upside is technology gives us more time to focus on the actual CONTENT of the writing, instead of how pretty the words look on paper.

With so many finite hours in a given day, I guess it’s a matter of deciding what you want to spend your time on.

(PS. I hate the actual physical writing part…). Thanks to Sister Ellen in Grade 3 who sucked all the fun out of learning penmanship…what a miserable Old Bat! 😉

Good to see you again Melissa. I have been away for a bit here but came back to find your informative and quality posts stayed steady. 🙂

My journal is my friend, but I can only visit when I am relaxed. I always write by hand and it means I need to unwind to do it.

But there is something else to it- when I am really working through things I always find a silent space where I can listen. I often don’t want to invade that space, even with my own words. So I tend to journal when the storm is over.

I am journalling more now. 🙂

@friar – I definitely agree that modern manuscripting leave more time for content.

I was the first left-handed student the first grade teacher was not allowed to change and it drove her crazy. Actually she would just shake her head and murmur “you’ll never learn to write.” And I didn’t until recently. My handwriting is generally much better now unless I am very tired (like at the end of back to back Blue books). But I didn’t learn how to type until I went back to university in 02. (Don’t ask what I was doing in journalism school at 19 when I couldn’t type.)

Now with wordprocessing I feel much freer to just tap away because if it has a problem I just cut and paste or hit delete. Never again do I have to completely retype something because I forgot the footnote on page 2 of 26 pages. Hallelujah!

Melissa: I have “The Artist’s Way” and did morning pages for a while. I also have a book on “the proprioceptive method” of journaling which is basically listening to your thoughts and slowing down the thought process to the time it takes you to write down what you’re thinking. By slowing down the thought process you can better reflect on what you’re thinking. I’m working on creating a morning ritual for myself right now and I want to reincorporate journal writing into my life.

Melissa: I journal haphazardly on a moleskin watercolor book with tear out sheets. For me writing on paper is all about the feel of the paper I’m writing on and of the pen I use (a cheap 2.49 pilot explorer with extra fine tip). Into the book I paste images, cartoons, photos, write stuff, even jot down grocery lists (these can be interesting to come back to sometimes), impressions of any sort or anything that comes to mind and which I fear forgetting. Once I finish one I put it away and start a new one.

I certainly do believe that journaling keeps the muse active, and provides a great source for material. I also share your sentiment about preferring to write on paper instead of typing it out on a keyboard. There definitely is something about the old-fashioned method that gets the juices flowing and lets one feel like a “real” writer.

As you mentioned in your post, I take a smaller notebook everywhere with me for when those random lightning bolts strike. I’ve never glued them to my main journal, but that actually sounds like an interesting idea. I think I’ll try that.

For me, journaling and blogging have to be kept separate because I’m (unsuccessfully) trying to blog for profession. The journal voice just seems too impersonal and unprofessional — as it very well should! But great ideas for a blog post definitely come from regular journaling.

Great post! Thanks!

Well, I’ve been journaling my entire life, too. I had those little diaries with locks as a kid and then there were just plain ole notebooks filled to the brim with oodles of doodles and lots of feelings. Like you, Melissa, I draw, write poetry, document the day’s events, or whatever I feel like putting on paper. I’ve written in pretty journals, on scratches of paper that I’ve tucked into journals…

I don’t journal as often as I used to, but I still do. And, it really isn’t the same to keep a journal online or saved in a file on the computer. Holding the journal and writing in it is such a creative, personal process. It’s calming and just a part of who I am. Actually, I have stacks of journals. I can’t imagine how many more I’ll collect in my lifetime. By the time I’m old, I may be lost in a sea of journals! hehehe

*smiles* Michele

I have journaled a fair bit of my life – I find the cathartic benefits to be quite fantastic. It is amazing how I talk myself through a problem in my journal.

I journal haphazardly with pen and paper (my preferred method) and have all my life but I do publish Sunday-Friday on my blog and I do some journaling there too.

Raw journaling on paper really does help you process thoughts and develop ideas!

I wish I had kept a vacation journal on our honeymoon, we did take pictures (9 rolls of film for a 6 day trip) and we did save all of our stubs and etc… I keep meaning to scrapbook all those pictures, it’s been 9 years now but one of these days I’ll get it done. I’m almost finished with our wedding scrapbooks – it is amazing how the memories come back once I start journaling in the scrapbooks.

I have an Aunt and Uncle who biked across France early in their marriage, they have been married for 33 years now and my Aunt is putting together a scrapbook of that trip. She says that the journals she kept are the only way she remembers a lot of the things that happened.

Excellent Article! Thanks to MicheleT who pointed me here via Plurk!

I recently started my Morning Pages again (as you already know). I don’t know why I stopped doing them (prob b/c of the time commitment) because they are the most helpful thing I’ve ever done. I also keep a regular daily journal (that isn’t really that “daily”). Most recently I’ve started a gluebook, which has become my art journal, of sorts. While I don’t write in it, I definitely express myself with the process of create collages on the pages.

Terrific post! 🙂

…Hah! Another lefty (like me!)

I was bored one summer when I was 12. My Mom had her old typewriter and her old college typing book. I taught myself to touch-type. Most useful thing I ever did.

You’re right. There is so much FREEDOM in being able to tap away on the keyboard, and cut and paste.

Without having to worry about carbon paper or liquid paper..!

@friar – Actually being a lefty is great and I have come to love it. I think it goes with my contrary nature to go against the crowd; and right-handedness is way too crowded. Remember August 13 is Left-Handed Day!

I actually forgot about carbon paper. Yeah, black carbon and white blouses are not a good combination. But I love Wite-out tape and use it for tons of stuff. You know Mike Nesmith’s mom invented, held the patent for, and manufactured the original Liquid Paper after developing the original formula in her kitchen until she sold it for a very handsome ROI. One very well-off lady. (Of course none of you ever heard of the Monkees.) To quote Paul Harvey – “and that’s the rest of the story.”

Remember having to bring a report to the “Typing Pool”. Where you’d bring your hand-written documents, and the Word Processor ladies would type it out for you? It took a couple of weeks just to go through a few edits.

I think people were more careful what they wrote, back then, though. A document only went through 2-3 revisions, not 20.

And Hey, I know all about the Monkees! I was too young when they first came out, but they were popular well into the 1970’s. Watched the reruns on TV as a kid.

Corgi Toys (if you remember those) even had a MonkeyMobile.

@Friar, that’s a good way to look at it. We do pick up a lot of new skills in exchange for penmanship. I’m in full agreement. Reminds me of a story I heard once about how we progressed from the abacus to the calculator and people were concerned math skills would be lost. Then came computers…

@Harmony, glad you’re back and journaling too! Yes, a journal is a lot like a friend — one who always listens. Carving out quiet time to be with our thoughts (and journals) is always helpful.

@Deb (gscottage), I really don’t know how we ever got along without word processing. I remember taking typing in junior high and it was SUCH a pain to make corrections or add footnotes. As much as Microsoft irritates me, I do appreciate that they created Word, which I love.

@Marelisa, the proprioceptive method sounds pretty good. Do you have the title of that book? I wouldn’t mind learning how to slow down my thoughts at will since most of the time they are spinning out of control!

@Milena, I bet your journals are fun to read through. I have a few like that — old journals that contain everything from drawings to shopping lists. They’re among the most interesting to look at. Also a good source for inspiration!

@Nathan, I think we’d all like to be professional bloggers. I wouldn’t mind that at all! You might be surprised at how responsive readers are when you blog in a more personal (journal) style. When I started Writing Forward, I had a very professional/clinical approach to the voice of each post and then I sort of threw my hands up in the air and got really casual. Guess what? Things improved: more subscribers, more comments, etc. The same thing happened when I stopped adhering to a strict schedule. Blogging is odd and surprising, to say the least.

@Michele, you’ve got me thinking about my own stacks of journals, and I’m trying to figure out if I’ve filled in more journals or if I have more waiting to be used. I have a whole shelf of blank journals and notebooks, and it seems to grow all the time!

Oh, and thanks for Plurking. I’m a Plurk member, but I haven’t been on it for more than five minutes. I really need to learn the ropes…

@JimBob51, yes, I think if we approach journaling with the notion to solve problems or provide some sort of relief, the whole process can be effective. I’ve done quite a bit of that type of journaling and saw impressive results.

@Blessed, welcome! And thanks for reading and commenting. One of the reasons I don’t journal about actual events is that I’ve always had a really good memory, and I figure if the details are important enough, I’ll remember them. But recently I’ve read a few old papers and realized that I don’t remember as much as I thought! So I’d like to start journaling events and trips much the same way you do.

@Hope, I have done a few collage projects, and I have to say that I love making collages! It’s just really time consuming but oh so much fun!

@Friar, I taught myself how to type too! Except I did it on a computer using this game called Typing Tutor. Kind of like Tetris. The letters would fall from the top of the screen and you had to hit them on the keyboard before they reached the bottom. By the time I took an actual typing class, I had it down and was the fastest student! Hahehe.

@Deb (gscottage): I have too heard of The Monkees! I own many of their songs and used to listen to their albums when I was a child. My mom and I watched their show all the time. Hey hey we’re the Monkees!

Typing Tetris? Oh man, I wish we had something like that when I was a kid.

By the way, the Monkees all played their own instruments. (Of course they did) 😉

While I in no way want to minimize Julia Cameron’s contributions to the field, you neglect to mention Natalie Goldberg’s wonderful Writing Down the Bones and Wild Mind , Kathleen Adams Journal to the Self , and Tristine Rainer’s The New Diary . I recall reading these long before Ms. Cameron. Nor do you mention Ira Progoff, and his At a Journal Workshop . All of these are equally as important.

@Melissa, Really? I’ve always wondered, because it’s darn hard to talk about some topics in a strictly professional way 🙂 — I’m definitely going to have to try a post in a more casual way!

@Melissa – You’re most welcome! You’ll love Plurk once you get the hang of it. There’s lots of writers there and even a Writer’s Clique. We share inspiration, motivation, cheer each other on, chat about what we had for lunch… It’s just great! 😉

Oh, and it sounds like you have some doodling and writing to do to fill up all those blank pages, girl! hehehe

I just popped back in to say I have really enjoyed all of these great comments and the discovery of a boatload of new blogs! I learned to type on a typewriter. It was so heavy that it could have killed me. I was maybe 6 or 7 and my mom said that typing was a skill everyone should have. When Word Perfect came along I taught myself. Gee, I suddenly feel like a relic at 44. Loved Peter, Davey and all the Monkeys. Oh man, I am old! Hey btw I’m on Plurk too. 🙂

I’m late to the party on this one, but I think I’ll give the morning pages a shot while I’m still in bed with a cup of coffee. 😉 Maybe it’ll make self-motivating in the morning easier—despite knowing every productivity trick in the book, motivation is not something I have mastered!

@friar – The four guys who comprised The Monkees were legitimate well-train musicians but they were originally (unbeknownst to them) signed to lip-sync to a pre-recorded track. It was either Nesmith or Dolenz who put up a big stink and actually orchestrated a small strike to do some test shows with them writing and “live” performing their own songs. It took off from there.

@karen – My dad who was a trained teacher actually kept signing me out of typing classes so I wouldn’t become a “dumb secretary” who “makes no money.” Makes me wonder what my mother thought of that since she went back to doing secretarial because he got fired and we lived off that secretarial income.

In high school I wrote my newspaper stories (school and the daily) by the 2 finger method on a broken red IBM Selectric in the back of the school typing lab (we’ll leave out what years those were). I had a Smith-Corona electric that was a graduation present for college but I was still in the hunt and peck mode so it always took a week to type a paper which meant no sleep.

In 1982/3 we bought a K-Pro and WordPerfect because my husband was writing his master’s thesis and I “typed” 280 of the 300 pages. Most of you are too young to have experienced the olden days of home computing. Y’all talk about booting and bios but you’re at the push-button stage. To get ready to type on the K-Pro meant turning it on to warm it up, and then take the boot disk to tell it what it was, then eject and put in the WordPerfect disk so it knew what I wanted to do. All of this is without a mouse so there were certain screens and stages where it was “safe” to make these changes. The internal storage was for in-use only so every 10 minutes -by the clock- I had to re-save to a five-and-a-quarter storage disk (eject WP, insert blank, save, reinsert WP). Everything would come to a halt if it got stuck in a “do-loop” which I’m told is remedied by hitting “esc” but the system cost us $1200 and had basically no warranty so it would sit till my husband came home. I’ll save the “modem” story for another day.

I kept a journal when I was a kid and then in 5th grade one of my friends brought it to school without me knowing and it went around the school like wildfire. I haven’t kept one since you never know who is gonna find it and show people everthing inside.

@Friar, yep, typing tetris was a lot of fun. I bet it’s still out there somewhere. I think the official name was Typing Tutor.

@otherdeb, I wasn’t going for a bibliography on books about journaling with this post…just wanted to share some tips and ideas. I chose The Artist’s Way because I wanted to talk about the usefulness of the morning pages. However, Writing Down the Bones is one of my favorite writing books, and I’ve mentioned it here on this blog a few times already. Thanks for sharing those other journaling resources with us.

@Nathan, yes, really! I think it depends on the type of blog you have and of course on your audience. For example, a casual voice wouldn’t be appropriate on a medical blog but would work well on a blog about pets.

@Michele, yep, I have lots of blank pages to fill and plenty of ideas too! Hopefully I’ll get to spend some time on Plurk one of these days. So far, all I’ve done is set up my account and accept requests that forward to my email. I’m not sure if I like it better than Twitter, which I also haven’t had time for lately. Kind of a bummer, but we can only do so much in a day.

@Karen, a relic? Geez, I thought you were about 30 from your photo (that’s younger than me, btw). I think my favorite Monkees song was “I’m a Believer.” There’s another (obscure) one called “Randy Scouse Grit” or something like that, which I like a lot too.

@Joel, The only time I’m not motivated is in the morning. When it comes to productivity, I’ve got everything down except mastering my sleeping habits. My vision is to sit on a lovely porch each morning (preferably before 10 a.m.) with my coffee and morning pages for about twenty minutes. We’ll see if that ever happens!

@Deb (gscottage), man, that would have been cheesy if the Monkees didn’t perform their own music. I mean it was kind of cheesy anyway, so can you imagine? Heheh.

@Coby, my mom always said don’t write down anything unless you don’t care who sees it. I did not take her advice. One of my boyfriends once read my journal and happened across a page where I was complaining about him. I didn’t really care since it was all legit and his invasion far outweighed what I had written.

Funny comment, Melissa! I just read the comment you left at my juice blog. Yeah, it’s me! That’s my new site. I have lots more to do to make it shine but it’s coming along. 😉

*smiles* Michele, aka Juice Girl

Hands down the favorite’s got to be “Daydream Believer.”

@Michele, very nice site you’ve put together! I like your handle “Juice Girl.” Love it, love it, love it!

@Deb (gscottage), that’s a good song too! It’s excellent for singalongs.

I’ve never had the journaling compulsion for some reason. I’m usually inspired to either write stories or to work on something that will make me money. I have a goal-oriented personality, I guess. Just writing down what happened during the day doesn’t fulfill me.

That said, I did keep one when I was in Europe for three weeks. Lots of time on the bus riding between countries, and I’d left my laptop at home, so I scribbled in a little journal.

It’s hard to stop writing. 🙂

@Melissa – thanks! *blushes* I appreciate the compliments! Juice Girl just popped in my head so I ran with it. I’m always making juices and juice fasting has become a huge part of my life. It’s been a crucial part of improving my health. 😉

@Lindsay, you could use a journal to generate ideas for stories or other paid projects. Not all writers want or need to keep a journal. It’s completely up to you. I would say it’s worth it to try journaling for a couple of weeks and see if you can’t find any benefits that support other areas of your writing.

@Michele, I’m a smoothie fan but haven’t explored juicing very much. Actually, I haven’t explored it at all. But I’ll keep my eyes on your blog for some tasty new smoothie recipes!

Hi Melissa,

You just inspired me to grab my gratitude journal and start writing again. I’m a very infrequent journaler. I guess I’m a bit like Lindsay and focus on more practical matters instead of spending time with a journal each day.

I do keep travel journals though and have quite a few sitting in my bedside table. For many journaling is very relaxing. I prefer to do craft and think about life in general. I find I relax more.

Come to think about it though, I do have a lovely creative journal from years ago. I used to draw, stick pictures in there and sketch. Loved that thing. Maybe there is hope for me after all. 🙂

Great post.

@Monika, I think it’s difficult to keep a journal when we write for a living. I know that since I started freelancing, I’ve moved away from some writing practices I used to enjoy very much, like journaling and writing poetry. I think that’s okay for now, but not for the long haul!

The gratitude journal is one of my favorites. It really helped me stay positive and hopeful through a difficult time.

@ Melissa: I think you are right. After a day of writing the last thing I want to do is write some more, even though it is by hand.

The positive mind set and appreciation for small things is what makes the gratitude journal so appealing to me. 🙂

Hi Melissa. I’ve been out of touch with my journalling and feeling guilty. I have a stack of books from past journalling and recording dreams. I used to write morning pages (I wrote about this success in Magic Happens on my blog).

But, for some reason I’ve been dancing around getting back at it. Keep my journal by my bedside and stare at it every morning! Help!!! Very strange indeed!

@Monika, I’ve been trying to think of a way to incorporate morning pages into my routine, and now I’m wondering if I can’t slip in a gratitude journal. Those entries don’t take very long, and I could write them while I sip my coffee. Good way to start the day!

@Davina, it sounds like you’ve developed some kind of resistance to your own journal. There are a couple of things you could do. You could schedule an appointment with yourself to sit down and write in it. Or just go do it right now. Maybe for your first entry, write about why you’re avoiding it. Once you figure that out, it might be easier to pick it up and write instead of staring at it.

Melissa, thanks for writing this post. I love journaling – always have – but I haven’t been very faithful in the last couple of years. Your beautiful post made me want to get it out and create! (By the way, I use the Watson-Guptill Sketchbook too. I love to use markers in it and glue things in.)

@Jessica, I haven’t been faithful to my journal lately either. I think it happens to a lot of writers. That’s okay though, as long as we come back to it eventually! And you did, so pat yourself on the back!

Another great page Melissa. Journal writing has to be one of the most wonderful psychotherapy tools on the planet. It keeps people away from cell-phones, TVs and computers and hopefully off the street when things could turn sour for some. I don’t know if my journal writing amounts to spit. But it sure as hell gets a lot of crapola out my head and heart and onto paper. For teachers, they ought to be doubling their effort to get adolescent men into writing to get their stuff onto paper. I have no doubt it would be an effective task as the boys take it up. The story about a teacher in NYC who taught it what was apparently the worst school in the US; had quite a number of tear-jerker stories to tell because of his success with at risk and serious problem students. A writer was invited to a school and he asked the class who ‘really’ wants to be a writer? A number of hands went up. He then asked, ‘Why are you wasting your time here. Why aren’t you at home writing?’ So why are you reading this pap! Why aren’t you writing?

Yes, journal writing can be very therapeutic indeed. Throughout my schooling, I had several teachers who required that students keep a daily journal; we were usually given time in class each day to compose our entries. It had a profound impact on me, and I kept at it for a long time afterwards.

I started journaling when I was twelve and try to keep it up regularly. The habit has come in quite handy, actually, during some extremely tough spots in my life, like losing dear friends. Through these times, I wrote out my feelings. Sometimes that was the only way to take some of the weight off my heart. It didn’t make it go away completely, but it felt healing, and now I have a lot of inner thoughts, emotions, and feelings to look to for inspiration in my creative writing. Reading this post made me realize that I need to get another journal (the one I have I keep by my bed and write in at night before turning in)–this one to carry around with me! Sometimes when I have a sudden idea, I quickly jot it down on my iPod. But having a real journal would be much better. Thank you for this post! It’s inspired me to be more proactive about my journaling and keeping track of my creative flow.

It’s true: writing is so therapeutic! I think a lot of us are moving toward electronic writing tools nowadays, since it’s so much easier to carry a smart phone as opposed to a notebook and a pen, but I still prefer doing some of my writing the old-fashioned way.

I am obsessed with journaling. I love your thoroughness of explaining journaling. I wrote a book on how I journal that I think people who love to journal–I believe it could benefit other journal lovers.

I’m so glad you enjoyed this piece. Journaling is truly a wonderful practice.

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Journal Writing: A Step-By-Step Guide for Beginners

January 04, 2024

Home » Day One Blog » Journal Writing: A Step-By-Step Guide for Beginners

Journal writing has been practiced for centuries, offering countless individuals a private space for self-expression, self-discovery, and personal growth. However, embarking on this journey can be daunting for many, especially if you are new to the world of journaling. That’s where this guide comes in, designed to help you navigate the ins and outs of journal writing and set you on the path to unlocking your inner world.

In this step-by-step guide, we’ll explore different styles of journal writing, the benefits it can bring to your mental and emotional well-being, and the various tools and techniques available to make your journaling experience enjoyable and fulfilling. Whether you’re looking to improve your mental health, enhance your creativity, or simply document your life’s journey, this guide will provide you with the knowledge and inspiration needed to start and maintain a successful journal writing practice. So, grab a pen, a notebook, or your favorite digital device, and let’s begin our journey into the wonderful world of journal writing.

What is Journal Writing?

Journal writing is the practice of regularly recording thoughts, feelings, experiences, ideas, and observations in a personal, private, or semi-private format. Journal writing can serve various purposes, such as self-reflection , self-expression, self-discovery, personal growth, creativity, problem-solving, and stress relief.

People often use journal writing as a way to process emotions, explore personal goals, track habits, and document their lives. Journal writing can be done using physical notebooks, digital apps, or even voice recordings, depending on your preferences and needs. The act of journal writing encourages introspection, mindfulness, and a deeper understanding of oneself, making it a valuable tool for personal development and well-being.

“Writing in a journal gives me a place to report, interpret, argue, reflect, save, question, predict, unload, praise, compare, cry, laugh, draw, paint, and remember.” — Luci Swindoll

The Many Forms of Journal Writing

Journal writing can take many forms, each with its unique purpose and approach. The beauty of journaling lies in its flexibility, allowing you to create a journaling practice tailored to your unique needs.

A scene of journal writing with a laptop and open notebook.

Personal Journals

Journaling is a personal form or self-expression, from the traditional diary to more specialized journals like gratitude or mood journals. Whether you’re looking to document your daily experiences, explore your dreams, or improve your mental health, there is a personal journal out there that can help you on your journey.

Reflective journal : This form of journal writing focuses on personal reflection, introspection, and self-analysis. Reflective journaling encourages you to consider your emotions, experiences, and personal growth by asking yourself questions and exploring your thoughts in depth.
Gratitude journal : A gratitude journal focuses on regularly documenting things one is grateful for, promoting a positive mindset and appreciation for life’s blessings.
Travel journal : Travel journals document experiences, memories, and reflections from trips and adventures, often including photos, ticket stubs, or other memorabilia.
Dream journal : These are used to record and analyze dreams, often to explore the subconscious mind or improve dream recall and lucidity.
Mood journal : Mood journals focus on tracking and understanding one’s emotions and mental state over time. By recording daily moods, thoughts, and triggers, individuals can gain insight into their emotional patterns, identify potential stressors, and develop effective coping strategies. Mood journals can be especially helpful for those dealing with mental health challenges, such as anxiety or depression.

Creative Journals

Journaling can help boost creativity and provide an outlet for self-expression. Creative journals, in particular, offer a unique way to explore and develop your artistic abilities, ideas, and insights. Whether you’re an artist, writer, or simply looking to tap into your creative side, here are few journaling ideas to try:

Art journal: These journals combine visual art with written thoughts and reflections, allowing individuals to express themselves creatively through various media like drawing, painting, collage, or photography.
Idea journal: Idea journals serve as a collection point for creative thoughts, brainstorming sessions, and inspiration. They provide a dedicated space for individuals to jot down ideas, quotes, sketches, or concepts as they arise, fostering innovation and helping to connect disparate thoughts. Idea journals can be useful for artists, writers, entrepreneurs, or anyone seeking to capture and nurture their creative impulses.
Creative writing journal: A creative writing journal can help you explore your imagination and refine your writing skills. Whether you’re an aspiring novelist, a poet, or a blogger, a creative writing journal can help you develop your voice and hone your craft. From brainstorming sessions to character sketches, a creative writing journal is an essential tool for any writer looking to cultivate their creativity and improve their writing.

Productivity and Self-Improvement Journals

Journaling can help you stay organized, focused, and motivated. Whether you’re striving for personal growth, professional success, or a healthier lifestyle, are are a few types of journals that can help you achieve your goals:

Bullet journals: A bullet journal is a customizable organization system that combines planning, note-taking, and goal-setting. It often uses symbols, lists, and trackers to help individuals stay organized and focused.
Goal-setting journals: These journals focus on journaling goals to set, track, and reflect on personal or professional goals, helping individuals maintain motivation and achieve success.
Habit trackers: Habit tracking journals are dedicated to monitoring and improving daily habits, such as exercise, sleep, or nutrition, to promote a healthier lifestyle.
Fitness journal : Fitness journals are designed to help individuals track, plan, and reflect on their physical activities and exercise routines. By documenting workouts, progress, and personal goals, fitness journals can provide motivation, accountability, and insights into one’s strengths and areas for improvement. They often include information on exercises performed, duration, intensity, and even subjective factors like energy levels and mood, supporting a holistic approach to fitness and well-being.
Reading journals: These journals track books read, favorite quotes, and personal reflections on the material, serving as a personalized reading history and source of recommendations.
Prayer or spiritual journals: These journals are used to document prayers, religious or spiritual experiences, insights, and personal growth in one’s spiritual journey.
Self-care journal : A self-care journal is a tool used to prioritize and reflect on one’s self-care practices. It can include a range of activities, such as setting self-care goals, tracking self-care habits, and exploring personal values and needs. By documenting self-care practices and reflecting on their effectiveness, individuals can improve their overall well-being and develop a stronger sense of self-awareness and self-compassion. Self-care journals can also include prompts or exercises that encourage individuals to practice self-care in creative and meaningful ways.

The Psychological and Emotional Benefits of Journal Writing

Journaling benefits include numerous psychological and emotional benefits that can contribute to an individual’s overall well-being. Here are some key advantages of maintaining a regular journaling habit :

Improved mental health

Stress reduction: Journal writing is one method of dealing with stress and anxiety. Journaling provides an outlet for individuals to express their thoughts and feelings, helping to release built-up tension and stress. This process allows for emotional catharsis and can contribute to a sense of calm and relaxation.
Anxiety management: Journaling for anxiety can help individuals to identify and explore the sources of their anxiety, enabling them to gain a better understanding of their triggers and develop effective coping strategies. Writing down anxious thoughts can also help to organize and rationalize them, making them feel more manageable.
Coping with depression: Journaling for depression can offer a safe and non-judgmental space for individuals to explore and process their emotions, which can be particularly beneficial for those dealing with depression. It can also serve as a tool for tracking mood patterns and identifying potential areas of improvement or intervention.

Increased self-awareness and personal growth

Reflecting on emotions and thoughts: Journal writing encourages introspection, allowing individuals to delve deeper into their feelings and thought processes. This self-examination can lead to a better understanding of one’s emotions, beliefs, and motivations.
Gaining insights and understanding patterns: By regularly documenting experiences and emotions, individuals can identify recurring patterns in their behavior, relationships, and decision-making. Recognizing these patterns can provide valuable insights that guide personal growth and development.

Enhanced creativity and problem-solving skills

Boosting creativity through unstructured writing: Journal writing can stimulate creativity by providing a space for free, unstructured expression. By writing without restrictions, individuals can tap into their imagination and discover new ideas, perspectives, or solutions.
Identifying and working through personal challenges: Journal writing can serve as a powerful problem-solving tool, enabling individuals to analyze their difficulties, break them down into manageable components, and brainstorm potential solutions. This process can lead to greater self-awareness and resilience in the face of personal challenges.

Journal Writing Techniques: Mastering the Art of Self-Expression

As you embark on your journal writing journey, exploring various journaling techniques can help you unlock the full potential of self-expression. In this section, we’ll dive into a range of journal writing techniques designed to enhance your ability to communicate your thoughts, emotions, and experiences effectively. From freewriting or stream of consciousness writing to reflective journaling and creative writing exercises, these methods will empower you to express yourself authentically and confidently in your journal.

“Journal writing is a voyage to the interior.” — Christina Baldwin

There are various journal writing techniques that cater to different needs, preferences, and purposes. Here are some popular techniques to explore:

Daily log: This type of journaling serves as a personal account or log of one’s daily life, capturing events, emotions, and reflections in a structured and consistent manner. The daily log journal serves as both a historical record and a tool for self-reflection, allowing individuals to track their progress, habits, and emotional patterns over time.
Daily reflection : Through the process of daily reflection , you can encourage contemplation, providing an opportunity to explore your thoughts, emotions, and experiences on a deeper lever.
Freewriting: This journaling technique involves writing continuously without stopping to edit or censor your thoughts. Freewriting allows your thoughts to flow naturally onto the page, fostering self-expression and creativity.
Gratitude journaling: This common form of journal writing regularly documents the things you’re grateful for, focusing on positive aspects of your life. This technique can improve your overall well-being and foster a more optimistic mindset.
Guided prompts and questions: Using journal prompts or questions can help structure your writing and explore specific themes or topics. Prompts can range from simple (e.g., “What made me happy today?”) to more complex (e.g., “How have my past experiences shaped my current beliefs?”).
Creative writing exercises: Engaging in creative writing exercises, such as crafting short stories, poetry, or character sketches, can help you develop your writing skills and stimulate your imagination.
Lists and brainstorming: Creating lists or brainstorming ideas can help you organize your thoughts, set goals, or generate ideas for future projects or journal entries.
Stream of consciousness : Similar to freewriting, stream of consciousness writing involves capturing your thoughts, feelings, and mental images as they come to mind, without worrying about grammar or structure. This technique can help you tap into your subconscious and unveil deeper insights.
Mind mapping: This visual technique involves creating a diagram to represent ideas, tasks, or concepts. Mind mapping can help you explore connections between different thoughts and make sense of complex issues.
Art journaling: Combine visual art with written thoughts and reflections, using drawing, painting, collage, or photography to express yourself creatively.
Dialogue journaling: Write a conversation between yourself and another person, a fictional character, or even an aspect of yourself (e.g., your inner critic). This technique can help you explore different perspectives and better understand your emotions.

These are just a few journal writing techniques to try. Feel free to experiment with different journaling ideas to create a journaling practice that you enjoy.

A scene of a desk with an open journal notebook and journey entry on a computer

Journaling Writing: Step-by-Step

Writing in a journal is a personal and flexible process, but if you’re looking for a step-by-step guide to get started, here are 8 steps to try:

Step 1: Choose a journal.

Your journaling experience should be comfortable and enjoyable, so selecting the right journaling tools and format can play an important role in building a consistent and rewarding journaling practice. Select a physical notebook or journal app for your journal writing that suits your preferences and needs. Choose writing tools, such as pens, pencils, or markers, that you enjoy using and that inspire you to write.

Tips for choosing a journal:

Consider your personal writing style. A comfortable format will encourage you to write more often, so choose a journal with a layout that suits your writing style, whether you prefer lined, unlined, or dotted pages. Maybe you prefer to type instead of handwrite, or perhaps you’d rather dictate your journal entries, so consider exploring digital journaling options. Digital journaling can offer a variety of input methods, such as typing, voice-to-text, or even drawing with a stylus, allowing you to choose a method that best fits your preferences and makes journaling more enjoyable and accessible.
Choose a journal with high-quality materials. A well-made journal, with durable binding and paper that doesn’t bleed through, will make your journaling experience more enjoyable and ensure your writing stands the test of time.
Factor in size and portability. Consider how and where you’ll be using your journal. If you plan to carry it with you, opt for a smaller, lightweight journal. If you prefer to write at home or need more space, a larger journal may be more suitable.
Evaluate the aesthetic appeal. Choose a journal design that resonates with you personally. A visually appealing journal can inspire you to write more often and make your journaling practice feel more special.
Explore digital journaling options. If you prefer to write on a device, such as your laptop computer or phone, download a journaling app like Day One that offers features such as customizable templates, end-to-end encryption, daily prompts, and syncing across devices.

Step 2: Create a comfortable and inspiring writing environment.

Find a quiet, comfortable space where you can focus on your writing. Light a candle or turn on some music to set the mood and inspire creativity. Minimize distractions by turning off notifications on your phone or other electronic devices. Surround yourself with items that bring you joy or stimulate your senses, such as plants, inspiring artwork, or a cozy blanket. By crafting an inviting and personalized writing environment, you’ll be more motivated and inclined to immerse yourself in your journaling practice.

Tips for creating a journal writing environment:

Keep your writing materials organized. Having an organized space with all your journaling tools easily accessible can help reduce distractions and maintain focus. Consider using a storage system or designated area for your journal, pens, and other materials to keep your space tidy and inviting.
Optimize lighting. Make sure your writing environment has sufficient lighting to avoid eye strain. Natural light is preferable, but if it’s not available, use a combination of ambient and task lighting to create a well-lit space that encourages focus and creativity.
Prioritize ergonomics. Ensure your writing setup supports a healthy posture. Use a comfortable chair, adjust the height of your desk or table, and position your writing materials at an appropriate angle to minimize strain on your body.
Engage your senses. Stimulate your creativity by incorporating elements that appeal to your senses. Use scented candles, essential oils, or incense to create a pleasant aroma, play soft background music or nature sounds to set the mood, and consider textures like a cozy blanket or a comfortable cushion to enhance your physical comfort. By engaging multiple senses, you can create a rich and immersive writing environment that sparks inspiration.
Embrace flexibility. Don’t feel confined to a specific space; try writing in different locations to find what works best for you. Consider writing during your commute, in a nearby park, or at your favorite coffee shop to keep your journaling practice fresh and engaging.

Step 3: Begin with a simple warm-up.

Start your journal entry by writing the date and a brief warm-up, such as a single sentence describing your current mood or a brief summary of your day. This initial warm-up helps you ease into the journaling process, clear your mind, and establish a connection with your thoughts and emotions, paving the way for a more focused and meaningful writing experience.

A person uses a laptop to do their journal writing

Tips for a simple journaling warm-up:

Set an intention. Begin your entry by setting an intention or goal for your journaling session. This can help clarify your thoughts and provide direction for your writing.
Find a quote or positive affirmation. Begin your journal entry with an inspiring quote or positive affirmation that resonates with you. You can find these in books, online, or through social media. Writing down a quote or affirmation can help shift your mindset into personal reflection and provide a starting point for further exploration of your thoughts and emotions.
Practice gratitude. Start your journal entry by listing a few things you’re grateful for. This helps set a positive tone for your writing session and encourages an appreciative mindset.
Engage in free-writing. Start your entry with a short, unfiltered burst of free-writing. Set a timer for 2-3 minutes and write down whatever comes to mind without worrying about grammar, punctuation, or structure. This exercise can help clear your mind and stimulate your creativity for the rest of your journaling session.

Step 4: Choose a topic, journal prompt, or template.

Decide on a subject or theme for your journal entry. Your journal writing topic could simply be a record of the day’s events or your memories of a recent personal experience. You may also want to explore a reflection, goal, idea, or delve into answering a journal prompt you found online or in a book. Your journal is a versatile space for self-expression and exploration, so feel free to experiment with different topics and templates to discover what resonates with you and best supports your personal growth and self-discovery journey.

More ideas for your journal entry:

Reflect on your day. Start your journal entry by briefly summarizing the events of your day or describing one key moment that stood out to you. This can help you transition from the external world to your internal thoughts and emotions, and set the stage for deeper reflection and personal growth.
Use a journal prompt. If you’re unsure of where to start, consider using one of these 550+ journal prompts to guide your journal writing. Answering prompts can help you focus your thoughts and make it easier to write.
Reflect on a recent experience. Write a brief description of a recent event, interaction, or observation that had an impact on you. This can help you transition into deeper reflection and exploration of your emotions.
Write about how you feel in this moment. Use your journal entry to describe your current emotional state or physical sensations. Journaling about feelings is a method of self-reflection that can help you connect with your present state, creating an authentic starting point for your journaling session and encouraging deeper exploration of your emotions.

Step 5: Write freely and openly.

Allow yourself to write without judgment or self-censorship. Let your thoughts and emotions flow onto the page, using your chosen topic or prompt as a starting point. Remember that your journal is a private space for self-expression and exploration, and allowing yourself to freely and openly write often leads to surprising insights, revelations, and conclusions. By embracing the process without judgment or expectation, you can uncover hidden aspects of yourself, gain a deeper understanding of your emotions and experiences, and ultimately foster a stronger connection with your inner world.

A person reflects on their journal entry

Tips for writing freely and openly:

Embrace imperfection. Accept that your writing doesn’t need to be perfect, grammatically correct, or polished. Focus on expressing your thoughts and emotions rather than creating a flawless piece of prose. Letting go of perfectionism is a key to journaling—this is your opportunity to let go of what other people might think.
Create a judgment-free zone. Remind yourself that your journal is a private, safe space for self-expression. Give yourself permission to express any thoughts or emotions without fear of judgment or criticism.
Use stream-of-consciousness writing. Allow your thoughts to flow naturally, writing whatever comes to mind without stopping to edit or analyze. This technique can help you uncover underlying emotions and ideas.
Set a timer. To encourage free and open writing, set a timer for a specific amount of time, such as 10 or 20 minutes. Commit to writing continuously until the timer goes off, focusing on getting your thoughts on the page rather than editing or perfecting your words.
Experiment with different writing styles. If you find yourself struggling to write freely, try using different writing styles or techniques, such as poetry, bullet points, or even doodling. By mixing things up, you can stimulate your creativity and bypass any mental blocks that may be inhibiting your self-expression.

Step 6: Reflect and review what you’ve written.

After completing your journal entry, take a moment to reflect on what you’ve written. Consider any insights, patterns, or emotions that have emerged during your writing session. This process of self-reflection can help you better understand your thoughts and feelings, as well as identify areas for personal growth or potential solutions to challenges you may be facing. By actively engaging with your writing and taking the time to reflect, you’ll enhance the overall impact of your journaling practice, making it a more valuable and transformative experience.

Ask questions. As you review your journal entry, ask yourself questions that encourage deeper self-reflection. For example, “What is the root of this emotion?” or “What can I learn from this experience?” Asking thought-provoking questions can help you gain new perspectives on your experiences and emotions.
Identify themes and patterns. Look for common themes or recurring topics that appear in your writing. These can be related to relationships, work, personal growth, or any other areas that you frequently write about. Identifying these themes can help you better understand what you value.
Summarize your insights. After reviewing your journal entry, write a brief summary of your key insights or takeaways. This can help you distill your thoughts and feelings into clear, actionable items that you can use to inform your personal growth and development.

Step 7: Close your journaling session.

Finish your journaling session by briefly summarizing your main takeaways or thoughts. This could be a sentence or two, or even just a word or phrase. You can also make a simple bulleted list of words, phrases, or key themes that emerged during your writing. This closing practice not only helps reinforce the insights and discoveries you made while journal writing, but also serves as a useful reference point for future journal entries, enabling you to track your personal growth and development over time.

Journaling on a laptop instead of a notebook

Tips to close your journaling session:

Review what you’ve written. Take a few moments to reflect on your writing session and summarize your main thoughts or takeaways. This can help reinforce your insights and solidify them in your mind.
Create a bulleted list. Write down a list of key themes, emotions, or thoughts that emerged during your writing session. This can help you quickly reference and revisit important topics or insights in future journal entries.
Express gratitude. End your journal entry with a few words of gratitude or appreciation for the opportunity to reflect and explore your thoughts and emotions.
Close with a ritual. Develop a closing ritual or habit that signals the end of your journaling session. This could be as simple as closing your journal, taking a deep breath, or saying a mantra or positive affirmation. Establishing a ritual can help you transition out of your writing mindset and into your daily life.

Step 8: Make an appointment with yourself for your next journaling session.

Finally, make a commitment to continue your journaling practice by scheduling your next writing session. Choose a time and place where you can regularly dedicate a few minutes to journaling, whether it’s in the morning, evening, or during your lunch break. By setting aside time for yourself, you’ll be more likely to maintain consistency and reap the benefits of a regular journaling practice. Treat your journaling sessions as a sacred time for self-reflection and self-care, and you’ll find that the benefits extend far beyond the page.

Tips for building a regular journaling habit:

Start with a small time block. Begin with a manageable commitment, such as five minutes per day or a weekly writing session. Gradually increase the frequency or duration of your sessions as you establish a consistent practice.
Schedule your journaling time into your calendar. Treat your journaling time as a non-negotiable appointment with yourself by scheduling it into your calendar or planner. This can help you prioritize your practice and ensure that you make time for it each day or week, even on busy days. Set reminders or notifications to keep yourself accountable and motivated to stick to your commitment.
Find accountability. Share your journaling goals with a friend or family member who can hold you accountable and provide encouragement and support.
Celebrate your progress. Take time to acknowledge and celebrate your progress as you establish a regular journaling habit. Celebrating milestones or achievements can help you stay motivated and committed to your practice.

Overcoming Common Journal Writing Obstacles

Journal writing can be a rewarding and transformative practice, but it’s not without its challenges. In this section, we’ll discuss some common obstacles that journal writers face and offer practical strategies to overcome them.

1. Writer’s block

Writer’s block can strike at any time, leaving you staring at a blank page, unsure of what to write in your journal. Here are some tips to tackle writer’s block:

Use prompts. Journal prompts can provide a starting point for your journal entry and help get your creative juices flowing.
Set a timer. Try writing for a set period, such as 10 or 15 minutes, without worrying about the content. This can help you break through the initial barrier and get into the writing flow.
Change your environment. Sometimes, a change of scenery can help spark inspiration. Try journaling in a different location, like a park or a coffee shop.
Establish a routine. Regularly scheduled journaling sessions can help train your brain to be more receptive to writing during those times.

2. Perfectionism and self-criticism

Many journal writers struggle with the desire to create perfect entries and the tendency to critique their own work. Here’s how to overcome this obstacle:

Embrace imperfection. Remind yourself that your journal is a personal, private space for exploration and growth, not a polished piece of writing for public consumption.
Write freely. Allow yourself to write without censoring or editing your thoughts, focusing on self-expression rather than correctness.
Practice self-compassion. Be kind to yourself and remember that everyone makes mistakes. Acknowledge your imperfections and view them as opportunities for growth and learning.

Privacy concerns can be a significant obstacle for some journal writers, especially when sharing living spaces with others. Here are some strategies to safeguard your privacy:

Choose a secure location. Store your journal in a safe, hidden spot, such as a locked drawer or a personal safe.
Use a digital app or online journal. If you’re worried about someone finding your physical journal, consider using a password-protected digital app for your journaling. An app like Day One also offers biometric logins and end-to-end encryption so your journals are always safe.

4. Consistency

Maintaining a consistent journaling practice can be challenging, especially when life gets busy or motivation wanes. Here are some tips to help you stay consistent with your journal writing:

Set a schedule. Dedicate a specific time each day or week for journaling, and make it a non-negotiable part of your routine. This can help establish a habit and create a sense of accountability.
Start small. If daily journaling feels overwhelming, begin with shorter, more manageable sessions or write less frequently. Over time, you can gradually increase the duration or frequency of your journaling practice.
Join a community or find a journaling buddy. Engage with other journal writers, either online or in-person, to share experiences, tips, and motivation. Having a support network can help you stay accountable and inspired.
Be flexible. Give yourself permission to adapt your journaling practice to your changing needs and circumstances. If you miss a session, don’t stress about it—simply pick up where you left off and keep going!

Journal Writing: More Inspiration, Ideas, and Prompts

Sometimes, all you need to jumpstart your journaling practice is a little inspiration. Here are a variety of ideas, prompts, and resources to spark your creativity and keep your journal writing fresh and engaging.

Journaling themes and topics to explore

Personal growth and self-improvement
Relationships and connections with others
Gratitude and appreciation
Fears, insecurities, and challenges
Dreams and aspirations
Travel experiences and cultural encounters
Work, career, or academic goals
Hobbies, interests, and passions

Creative journaling exercises

Write a poem or short story inspired by a recent experience or emotion.
Describe a fictional character you would like to meet or befriend.
Create a vision board in your journal, using images, drawings, or collages to represent your goals and dreams.
Craft a six-paragraph memoir that captures the essence of your life story.

Inspirational journal prompts

What is one thing I’ve always wanted to learn or try? What’s holding me back?
Describe a time when I felt truly proud of myself.
If I could have a conversation with my younger self, what advice would I give?
What are three things I’m grateful for today, and why?
How have my values and beliefs changed over time?
Write a letter to someone who has made a significant impact on my life.
Reflect on a challenging experience and the lessons I’ve learned from it.

Journal writing resources

“The Artist’s Way” by Julia Cameron
“Leaving a Trace: On Keeping a Journal” by Alexandra Johnson
“The Power of Writing It Down” by Allison Fallon.
Websites and blogs dedicated to journaling (like the Day One blog !), offering inspiration, tips, and prompts.
Social media communities, such as the Day One Facebook group or Day One Instagram account, where journal writers share their experiences and ideas.
Online courses and workshops focused on journaling and self-expression such as the International Association for Journal Writing and National Journal Writing Month .

Wrapping Up: Journaling Writing and Your Voyage Into the Interior

Keeping a journal can be one of the most meaningful and rewarding undertakings in your journey of personal growth and self-discovery. By committing to this practice, you create a safe space for introspection, reflection, and creative expression that will help you navigate the complexities of your inner world and foster a deeper understanding of yourself.

Don’t be afraid to experiment with different techniques and approaches—remember, your journal is a personal and evolving space for self-expression and exploration. Embrace the process, and allow yourself the freedom to learn, grow, and transform through the power of the written word. As you embark on this voyage into your own interior landscape, may your journal serve as a trusty companion, guiding you towards greater self-awareness, resilience, and personal fulfillment.

Download the Free Day One Journal App

The Day One journaling app makes it easy to keep a journal and build a journaling habit. With daily reminders , daily writing prompts , and journaling streaks , you can stay motivated to form a journaling habit that lasts.

About the Author

Kristen Webb Wright is the author of three books on journaling. With a passion for writing and self-reflection, Kristen uses her experience with journaling to help others discover the benefits of documenting their thoughts, feelings, and experiences. In her role at Day One, she helps to promote the power of journaling so people from all walks of life can experience the transformative power of journaling.

Photo of author and journaling expert, Kristen Webb Wright

Effective Journaling Methods, Techniques & Tips to Inspire

Posted on Published: March 16, 2022 - Last updated: February 1, 2024

Home » Journaling » Effective Journaling Methods, Techniques & Tips to Inspire

Journaling methods and techniques, with tips to get started and stay driven, plus inspiration to help you commit to a regular journaling practice.

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Journaling Methods to Spark Creativity and Motivate You

Journaling methods | journaling techniques | Image shows an open journal with a pen resting on it, on a marble desk, with a cup of black coffee and a posy of white tulips beside it.

Journaling is a powerful tool, and I adore it for the many benefits it affords, especially in terms of its positive effect on general wellbeing. But, as with anything, the simple reality is that over time, it can lose its shine.

Approached in the right way, journaling for wellbeing should never feel like a chore; the goal is that it organically blossoms into a fulfilling new hobby. This is why it’s is such an incredible tool for better mental and emotional health 1 – there’s always a different method you can turn to for your daily journaling practice.

NB. Daily practice is not a prerequisite of journaling, however it’s an advantage if you feel inclined – but this can work the opposite way if you’re not – so just do what you can and enjoy it!

Getting Started With Different Journaling Methods

One of the best things about journaling is its versatility, which means if you ever feel uninspired, there’s always something new to try.

If a blank page is no longer inviting, it’s not time to quit.

This is your 101, everything you need to know about journaling – practical tips for staying motivated, what to write about, the psychology behind the power of journaling, plus find lots of inspiration.

Showcasing a variety of different methods, you’ll find some valuable journaling tips to get started with this incredible journey and way of life.

Remember, there’s no right or wrong way to journal, but there are many options! Enjoy the process of discovering your preferred journaling style.

A Variety of Journaling Techniques Cultivates Enthusiasm For the Hobby

Journal your way to improved wellbeing.

If a blank page is no longer inviting and instead you feel fatigued or disillusioned, it’s not time to quit – it just means it’s time to switch things up.

So what’s the best journaling method? Whatever works for you!

In this post I’m sharing a selection of my favourite journaling methods to inspire and encourage you to remain dedicated to a journaling routine.

Image shows an open journal on a desk, beside a cup of coffee.

Below you’ll find a selection of categories of journaling, including:

Bullet journaling
Positive journaling

Creative Journaling

Journaling for personal growth

Within each of these categories are many more methods which I’ll delve into in more detail to help you stay enthusiastic about your personal journaling experience.

18 Journaling Methods to Inspire You to Journal

These different styles of journaling and tips will help you to journal your way to improved wellbeing, in a variety of different ways, according to your personal preferences and objectives.

Following are some of the most powerful and effective journaling techniques, including:

Free writing / stream-of-consciousness
Worst case scenario journaling
Morning pages
Journal prompts
Gratitude journaling
Reflective journaling
Proprioceptive writing
Unsent letter
Affirmations for journaling
Manifestation journaling
Scrapbooking and art journaling
Doodling and illustrations
Travel journaling
Dream journaling
Creative writing
Inner child journaling
Shadow work journaling

Let’s take a closer look at each…

1. Bullet Journaling

Bullet journaling is huge and for good reason! Developed by Ryder Carroll, the bullet journal method is based around using bullet points with different characters to represent different types of tasks, and it’s super versatile.

For example, if you’re going to create a daily log entry, you’ll simple pop the date at the top of the page and then list out the day’s tasks and appointments, like a diary or day journal. But there are so many more components to a bullet journal.

It’s a really fantastic way to help organise many aspects of life, condensed down into a single journal. It can be literally whatever you need or want it to be, whether that’s:

A way of categorising and tracking your professional life, projects, and meetings;
Food journals for meal planning;
A diary and to-do lists;
Recording family memories, trips, and funny quotes from your kids;
Organising school and homework;
Tracking and working on personal growth;
Or any combination of the above!

Whether you are keen to show your creative side or you prefer a more minimalist journaling style, bullet journaling can work for everyone.

Whatever your personal need for a bullet journal, check out our master bullet journaling post for a beginner’s guide to bujo .

It covers everything you need to know about how to bullet journal, plus lots of different techniques to try out – no matter your goal, there’s something here for everyone.

Positive Journaling Techniques For Improved Mental Health

My own journaling habit came about from a desire to live more positively. I learned that it’s a choice I have to make, every day:

To intentionally and consistently alter my perspective from glass half empty to glass half full until it became my new default.

And it works.

Daily journaling sessions that end with some form of gratitude are the best way to achieve this.

Here are some of the different techniques you can use to enjoy the benefits of journaling :

2. Free Writing / Stream of Consciousness

Empty your mind through the act of writing.

Free writing, also known as stream of consciousness writing or intuition journaling, is not about producing a perfect journal entry, but about purging your thoughts.

What is Stream-of-Consciousness Journaling / Free Writing?

Free writing is simply where you put pen to paper and allow your interior monologue to pour out onto your journal page. It’s an automatic and cathartic process in which you simply place the pen on the paper and empty your mind through the act of writing.

This writing practice should not be overthought – don’t stop to find the perfect word or go back to edit what you’ve written.

Write about anything that passes through your mind, in a fluid, continuous stream or writing.

3. Worst-Case Scenario Journaling

This method encourages you to write about your worst-case scenario fears, with the objective of rationalising those anxieties.

I don’t love the concept myself, for fear it may have the opposite effect if I wasn’t in the right head space! In fact, this idea is supported by research into coping and anger 2 .

However it could definitely be incorporated as an element of stream of consciousness writing, and perhaps finished off with a more positive practice such as a gratitude list (more on this later).

4. Morning Pages

Research suggests that morning pages are a great place to start if you want to start a new habit of journaling on a regular basis 3 . The is because we have a limited amount of willpower, and once it’s gone, it’s gone.

With this in mind, if there’s anything you particularly want to achieve, getting it done first thing in the morning is a good way to get it ticked off your list! Just as people often go to the gym early to avoid the inevitable dis inclination come home time, journaling when you wake up works the same way.

One red and one pick pencil lying on top of a pale pink and white marbled journals.

What Are Morning Pages?

So what are morning pages? Morning pages are exactly what you’d expect: journal entries you write on a daily basis each morning.

Do what feels right.

Made popular by Julia Cameron in her 1992 book The Artist’s Way , morning pages are a form of free writing, where you simply write whatever comes into your mind. Use the exercise as a cleansing experience to empty your mind ahead of the day.

The ‘correct’ way to practice morning pages is to complete three A4 pages each day. But rules are made to be broken and if this seems like a lot of structure beyond what you’re comfortable with, just do whatever you can manage / feels right.

Similarly, you may be interested in trying night journaling .

5. Journal Prompts

If you’re familiar with this website then you’ll know that journal prompts are a favourite of mine – I’ve created hundreds which you can access and download to use. They’re ideal for helping you to focus on a specific topic, such as gratitude, positivity, or self discovery.

When you’re keen to journal but have writer’s block, prompts can be super useful to get those creative juices flowing.

They also have the added benefit of being a very effective tool for specific types of journaling (more of which later). Try these beginner journal prompts to get started.

6. Gratitude Journaling

Even after you feel that you’ve flourished and successfully developed a positive mindset, continuing a gratitude practice regularly is a really valuable exercise.

Gratitude journaling is a great technique because it’s so incredibly powerful: it can literally change your outlook through reframing, so you default to being more positive and naturally look for the silver lining.

One of the best ways to make this change is through journaling, and specifically by practicing gratitude.

Because even after you feel that you’ve flourished and successfully developed a positive mindset, continuing a gratitude practice regularly is a really valuable exercise to increase your sense of wellbeing and fulfilment.

A pink journal lays on top of a white notepad. There's a pen on top of it and some pink confetti on the white desk beside it.

What is Gratitude Journaling?

A great way to include gratitude in your journal is by writing gratitude lists .

At the end of every day simply note down a few things you’re grateful for. If you need a little inspiration why not try these gratitude journal prompts or these positive thinking journaling prompts ?

7. Reflective Journaling

Reflective journaling is perfect for processing any challenges you may be experiencing in your life.

It’s an excellent method for deep introspection, encouraging you to examine and evaluate situations or relationships so that your can better interpret and understand the behaviours of others – and yourself.

What is Reflective Journaling?

A reflective journal you is the ideal safe space for jotting down any big thoughts and feelings, impressions, hopes, doubts, personal experiences, and goals.

Keeping a record of these things for you to write about in the present and revisit later is a great way to gain insight into your inner world, what makes you tick – or triggers you.

This form of expressive writing can be an enormously effective practice for reframing and gaining perspective.

8. Proprioceptive Journaling

The relatively new technique of proprioceptive journaling gets its name from the Latin word proprius , which means ‘one’s own’. According to Dr Metcalf and Dr Simon, authors of Writing the Mind Alive: The Proprioceptive Method For Finding Your Authentic Voice , proprioceptive writing ‘involves inner listening and exploration of what one hears’.

Proprioceptive writing provides a ritual to explore the rich inner psyche.

While stream of consciousness has similarities to proprioceptive writing, it’s not the same.

While the former allows us to acknowledge and recognise current thoughts and different perspectives, the latter is like a portal to the soul. The practice of proprioceptive writing transcends the banal, providing a ritual to explore the rich inner psyche.

What is Proprioceptive Writing?

In Proprioceptive journaling, you set a 25 minute time limit, paying attention to different thoughts and committing them to (unlined) paper. Each session is referred to as a Write. As you pay attention to a thought and write it down, there’s a specific question you should keep coming back to:

‘What do I mean by…?’

This technique is designed to help you penetrate and make sense of your feelings on a profoundly deep level.

The ‘correct’ way to practice this disciplined method involves listening to Baroque music, lighting a candle, and embracing the calm environment in order to gain authentic insight.

At the end of a 25 minute Write, you finish by writing down and then answering the following questions:

What thoughts were heard but not written?
How or what do I feel now?
What larger story is the write part of?
What ideas came up for future writes?

Once you’ve answered these questions, blow out the candle, date your papers, and place them somewhere safe, and reserved just for these journaling sessions.

9. Unsent Letter

I love this journaling technique for when you are holding onto hurt or anger and struggling to let it go.

We all know that holding a grudge is a terrible waste of energy – but the it’s not always easy to let those negative thoughts and feelings go.

Writing a letter to the person responsible involved, is a valuable technique for exorcising that negativity in a healthy way. It allows you to purge everything that is causing you distress, in a completely safe, non-confrontational way.

Often, just the act of getting everything off your chest can be enough to enable you to move on. But, otherwise, this activity can bring much-needed clarity, allowing you to sort through and organise your thoughts and feelings sufficiently so you can better communicate with the person in question.

10. Using Affirmations For Journaling

Affirmations may not be an obvious journaling technique.

But writing them out rather than chanting them as a mantra is a legitimate method for practicing positive affirmations , and an excellent journaling method to help increase your self-esteem and confidence.

11. Manifestation Journaling

Journaling for manifestation can come in many forms, but the common thread is in their purpose, which is to help you to successfully manifest.

If you’re not familiar with manifesting, it’s a term which tends to be divisive!

Manifesting that focuses on affirmations and sets an intention based around goals and actionable steps is a legitimate and valuable philosophy.

Manifesting is based on the Law of Attraction and the idea behind it is that we can influence our lives through our actions and beliefs. Some people are strong believers, others are highly sceptical.

Having carried out a lot research into the concept of manifesting, I can tell you that it is a thing – but only with caveats applied.

Manifesting centred around the theory that a strong belief is enough to bring something to fruition is futile and potentially harmful. There’s no scientific evidence to support this idea.

On the other hand, manifesting that focuses on affirmations and sets an intention based around goals and actionable steps is a legitimate and valuable philosophy.

Often visual journaling as opposed to written, there are many different kinds of creative journaling…

A vision board of your hopes, dreams, and achievements!

12. Scrapbooking and Art Journaling

The scrapbooking aesthetic is really impactful and highly creative, without necessarily requiring a lot of skill. A lot of these journals tend to be filled with cut outs, ticket stubs, and the like with minimal writing or drawing.

There are also lots of advantages to keeping this kind of journal; check out this list of benefits of crafting .

Plus of course they look amazing, like a vision board of your hopes, dreams, and achievements! This style of journaling is truly beautiful.

13. Doodling and Illustrations

Often a huge element of bullet journaling, using illustrations can be a brilliant way to flex your artistic muscle in a fun and relaxed way.

Sometimes you don’t feel like writing, and would prefer to be artistic and focus on your creativity.

These drawing techniques and cute doodle tutorials will help you learn how to make your journal beautiful!

Image shows a notebook, cup of tea, small plant, and office accessories on a white background.

14. Travel Journaling

If you enjoy travelling, writing a travel journal is perfect for so many reasons! It’s a great way to:

Stay organised
Record memories
Store important information / documents
Catalogue mementoes
Remember favourite places

Travel journaling is also a fun way to get creative and maximise the joy of trips – before and after they’ve happened as well as during your actual travels.

15. Dream Journaling

Dream journaling, often referred to as dream logging, involves keeping a record of your dreams.

And while dreams can be fascinating and some people swear by them for finding guidance or as a window to their soul – the reality is that dreams are often meaningless.

That said, if you experience recurrent dreams or nightmares, it may be that your subconscious mind is trying to communicate something important to you.

If you do want to try dream journaling, it’s recommended to do so soon after you wake up, since we tend to easily forget our dreams once we’re awake.

16. Creative Writing

If you are a lover of writing short stories or poetry, why not weave these into your daily journals alongside some other methods?

Image shows a woman writing in a notebook. She wears pale blue nail varnish and a creamy jumper.

Journaling Techniques For Personal Growth

If you’re specifically looking to use journaling to deal with historic wounds, or for deep self-analysis and self-improvement, the following techniques are ideal.

1 7. Inner Child Journaling and Reparenting Exercises

If you’re using journaling to overcome trauma, this selection of inner child journaling exercises to reparent and heal yourself is perfect for you.

What is Inner Child Journaling?

Inner child journaling focuses on connecting with your inner child in order to soothe away the pain experienced in formative years. Inner child journaling prompts are a great way to so this, but there are a variety of other reparenting exercises you can also use.

18. Shadow Work Journaling

Shadow work is quite a complex and involved type of journaling based around Jung’s theory of the shadow self.

What is Shadow Work Journaling?

Similar to but distinct from inner child work, shadow work journaling is designed to help you make peace with the parts of yourself you’re unaware of or do not wish to be associated with.

To get started with the practice, check out these shadow work exercises .

If you’re new to the community I hope these tips will help you begin a love affair with journaling!

Good Therapy; Journaling as Therapy .
Coping and Anger : Edward J. Murray; Stress and Coping, pp.251-269; Psychology Press;1985; DOI: 10.4324/9780203781722-19
Buffer; The Best Time to Write and Get Ideas, According to Science .

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How to start journaling and ideas for what to write about

woman-writing-in-journal-how-to-start-journaling

Journaling is the practice of regularly writing down your thoughts, feelings, experiences, and reflections. It can take various forms and serve multiple purposes, including personal reflection, goal setting and planning, creative expression, and gratitude development. Plus, anyone can learn how to write a journal and start.

Journaling is one of the most powerful and accessible self-improvement activities. It doesn’t require special knowledge and costs as little as a piece of paper and a pen. You can do it at any time of day and in just about any setting.

Journaling requires little risk and offers great reward, making it a fitting exercise for understanding yourself better and creating order out of perceived chaos. However, getting started can be the hardest part. Understanding the many benefits of journaling and its best practices can help you make it a daily habit.

What is journaling?

Journaling is a personal development tool that involves writing down your thoughts and feelings so you can understand them better. It can help you work through your emotions, especially when you’re feeling anxious or sad. It can also help you develop and improve your self-awareness .

You can use journaling for the following purposes:

To kick-start self-reflection and self-discovery
To track progress and personal growth
To create an outlet for emotions you’ve been avoiding
To help cultivate gratitude and a positive mindset
To process trauma
To help discover recurring automatic negative thoughts and emotional triggers
To improve stress management
To turn dreams into reality (such as through a manifestation journal )

How can journaling help your mental well-being?

Including a journaling practice as part of your daily routine can improve your mental health , social health , and physical well-being . Recent research has shown that journaling helps reduce mental illness symptoms in some individuals. Those with anxiety disorders and post-traumatic stress disorder (PTSD) benefited most.

Other good reasons to keep a journal include the following:

It boosts creative thinking
It improves memory retention and cognitive flexibility
It supports healthy relationships
It helps you start working on self-improvement
It increases your mindfulness
It can provide therapeutic stress relief
It can improve your sleep

5 types of journaling

Everyone turns to journaling for different reasons. You might want to use your own journal or diary to reflect on your behaviors. Your friend might want to keep track of their daily routine . Being clear about your intention will help inform the type of journaling you decide to do.

While there are many types of journaling, here are five common ones to get you started.

1. Daily journaling

As the name suggests, this is the practice of writing in a journal every day. Daily journaling focuses on sharing daily events and how you feel about them each day. It’s like a personal log of your life.

Daily journaling can be helpful if you’re going through changes or want to keep track of everyday life. It can also be useful to kick off preparation for a new job or another transition.

Having a daily journal is a great resource for looking back to see how much you’ve grown. It can also serve as a reference if you feel like life is moving too quickly.

2. Visual journaling

When most people think about starting a journal, they think of writing. However, drawing can be just as powerful.

A visual journal entry uses drawings to tell a story. These can be simple line drawings, storyboards, comic strips, or stylized sketches. If you don’t like to draw, you can also try pasting together images from magazines or other print sources as a form of visual journaling.

This type of journaling is good if you don’t enjoy writing or have difficulty expressing yourself with words. You might find language limiting and prefer a more visual representation.

3. Stream of consciousness/free-writing journaling

Many writers use free writing as a warm-up before jumping into their novel or other long-form text. This technique can also be a useful tool for starting a journal.

With stream-of-consciousness journaling, you write down thoughts as they flow through your mind. Its quick pace may make it difficult for your fingers to keep up, so don’t worry about your handwriting or spelling errors.

You can start this kind of journal with an intention in mind or just jump in and see where it takes you. The main goal is to get the bulk of your conscious thoughts out so that you can unearth your deeper ideas and perspectives.

4. Gratitude journaling

Research shows that practicing gratitude can make you happier . One study from psychologists at the University of California, Davis, and the University of Miami asked three groups of participants to write a few sentences each week on a certain topic. Some wrote about gratitude, some about annoyances, and some about life events. After 10 weeks, the group members who wrote about gratitude were more optimistic and felt better about their lives. They also got more exercise and went to the doctor less.

young-woman-journals-in-nature-how-to-start-journaling

According to an article on the science of gratitude published by the University of Maryland Global Campus, a strong gratitude practice can help with relationship building and developing greater resiliency .

You can structure a gratitude journal in different ways. Try listing the things you’re grateful for, weaving them into a larger entry, or formatting them as short thank-you notes .

Adding bullet points for things or people you are grateful for to your existing journal practice also has benefits. You can choose to keep these private, or you may want to share them with others.

5. Bullet journaling

You may have seen a bullet journal and wondered how to use one. Instead of lines, a bullet journal has evenly spaced dots to guide your entries.

Bullet journals are highly customizable. You can use them to track everything from your mood to your daily steps. You can also use one page as an agenda with bullets for reflections such as “one thing that made my day today” or “ my intention for today .”

Try getting creative with different colors and mediums to design your journal entries just the way you like.

How to start journaling for emotional well-being (and make it a habit)

Keeping a journal can seem intimidating at first, whether it’s a dream journal, a creative journal, a plan for your long-term goals, or something in between. Like any other habit, it takes a while before it becomes a part of your lifestyle. Here are some journaling tips to help you start (and keep) a journal.

1. Find the journaling techniques that work for you

Many people prefer keeping a paper journal because it helps them develop and express ideas more clearly. But putting pen to paper isn’t the only way to journal.

When you first begin writing, it’s important to find the method that works best for you. For example, you may find that using a laptop makes journaling more enjoyable. But you also don’t have to limit yourself to one method.

Say you prefer handwriting, but you get a burst of inspiration during your morning commute on the subway. In that case, you can use the notes app on your phone or designated journaling apps to jot down your thoughts before you forget them.

2. Let go of judgments

There’s no right or wrong way to journal. When you’re writing, it’s important to practice self-compassion and leave your inner critic at the door. Journaling is a judgment-free zone.

Don’t worry about things like grammar or spelling. You’re writing for your eyes only, not for an audience. When you lean into self-criticism or are afraid someone will read your journal, you tend to censor yourself and be less authentic and honest.

3. Keep expectations realistic

When you first begin journaling, don’t expect to write pages upon pages filled with insightful thoughts. Having unrealistic expectations about outcomes can discourage daily practice.

Like any other habit, you will want to set realistic goals and take baby steps to see results.

4. Create a writing routine

It may be easy to write when you feel inspired and motivated. But what about when you don’t? Creating a writing routine and scheduling journaling time can help you stay on track, even when you feel uninspired.

For example, you can set time aside every morning after breakfast or every evening before bed, even if it’s just for a few minutes. This time-blocking method allows you to prioritize journaling and incorporate it into your schedule.

5. Journal about anything that comes to mind

When it comes to what to write about, the possibilities are limitless. You can write about your day, your thoughts and emotions, or something that inspired you.

You can also use journaling as an outlet to release heavy emotions like anger, frustration, or sadness. Putting these feelings down on paper can free you from having them linger in your mind. It can also help you with self-discovery by uncovering feelings you may not have noticed otherwise.

6. Get creative

Don’t be afraid to express yourself and be creative. Journal writing isn’t just prose. It can be poetry, sketching, art, lyrics, or anything else that allows you to express yourself. Building any daily writing practice takes time. You can try creative writing prompts to spark ideas or brainstorming to warm up your mind .

7. Use journal prompts

There will be days when you’re staring at a blank page and thinking, "I don’t know what to write." Don’t fret. There are countless journaling prompts online that can help you overcome your writer’s block.

Here are some helpful prompt resources:

Self-esteem journal prompts
Journal prompts for mental health
Self-exploration journal prompts
Shadow work prompts (for self-discovery)
Manifestation journal examples
Anxiety journal prompts

What to write in your journal when you don't know what to write about

So you’ve bought your brand new journal and followed the steps above, but you still feel lost. That’s completely understandable. it can feel daunting to start from scratch. Below are additional writing prompts. Use them to think about how you might want to use your journal and what to write in it.

Journal ideas to inspire you

Personal or career goals
A list of things and people you're grateful for
Motivational quotes that inspire you
Reflections or revelations about your past self
Questions you hope to answer at a later date
Things you want to improve
Compliments to yourself as a form of self-love
A personal vision statement of where you want your future self to be
Your activities and what you’ve done and experienced
Blockers or frustrations you’re struggling to overcome
What you eat in a day and how you feel afterward
A recent situation or past events that challenged you
An (unsent) letter to someone in your life
Small things that bring you joy throughout the day
World events that have been on your mind
The best decision you’ve ever made
Daily positive affirmations

Choosing what to write about is a personal decision, and it can change over time. You might start writing your journal to gain clarity about what career you want and then adapt it to include personal goal-setting .

How to start journaling when you feel uninspired

Journaling when you feel uninspired can be challenging, but with practice, you can clear the path and build a journaling habit. Here are several strategies to help overcome this block:

Try prompt-based writing : Use prompts to kickstart your writing. Prompts can be questions, quotes, or simple statements like "Today I feel...", "My favorite memory is...", or "If I could travel anywhere, I would go to...".
Free writing : Set a timer for 5-10 minutes and write continuously without worrying about grammar, spelling, or coherence. The goal is to get your thoughts flowing without self-editing.
Gratitude journaling : Write down a few things you are grateful for. This can shift your focus and provide a positive perspective.
Lists : Make lists of things like books you want to read, goals you have, places you want to visit, or qualities you admire in others.
Try mind mapping : Create a mind map to visually organize your thoughts. Start with a central idea and branch out into related topics.
Reflect on past entries : Read through previous journal entries. R eflecting on past thoughts and experiences can spark new ideas and insights.
Describe your surroundings : Write about what you see, hear, and feel in your current environment. This can ground you in the present moment and provide a starting point for deeper reflection.
Set small goals : Start with the intention to write just a few sentences or for a few minutes. Often, beginning with a small goal can help overcome inertia and lead to longer writing sessions.
Incorporate art : If words aren't flowing, try drawing, doodling, or adding some visual elements to your journal. This can stimulate creativity and lead to new insights.
Use affirmations and positive statements : Write down positive affirmations or statements about yourself and your life. This can shift your mindset and open up new avenues for writing.

Remember, journaling doesn't have to be perfect or profound every time. The act of writing itself can help reignite inspiration and creativity.

Start journaling as a self-care habit

Learning how to start journaling is the easy part. It’s making it a daily habit and filling your journal pages that takes self-discipline. But nobody said building good habits happens overnight.

If you stick to it, you’ll start to see the positive outcomes of journaling manifest in your personal and professional life. Use it as a tool for personal growth, self-discovery, relaxation , or visualization. There’s no right or wrong way to journal. Make it your own.

Ready to make a commitment to yourself? BetterUp offers 1:1 personalized coaching to help you live a happier, more fulfilling life. A personal coach can help inspire you to start the right journal type and hold you accountable to make it a habit. Find a coach who works for you.

Boost emotional well-being

Unlock your potential with a personal coach and transform journaling into a powerful habit for growth.

Kelsey Herbers

Kelsey Herbers is a health and wellness writer based in Charleston, SC. She has a particular passion for the mental health and well-being space, creating actionable content that can empower people to make confident decisions for their personal wellness. Her work has been published in The New York Times, Insider, and more. Kelsey holds a B.S. in Communication Studies and a Minor in Journalism from Belmont University.

105 daily journal prompts that’ll make you want to write

What is a bullet journal, and how can it boost your productivity, 11 benefits of anxiety journaling and tips to get started, 10 journaling apps to turn today into a better tomorrow, no magic in manifestation how writing helps turn dreams into reality, how to start a manifestation journal: reach your goals through writing, 33 self-esteem journal prompts for confidence & self-compassion, journal your way to the future you want, the best jobs for journalism graduates, 35 journal prompts for mental health and self-reflection tips, 5 self-actualization examples: unlock maslow’s hierarchy of needs, 90 journal prompts for self-discovery to get the ink flowing, q&a with dr. judith mangelsdorf: germany's 1st positive psych professor, 10 simple ways to work on self-improvement, reinventing yourself: 10 ways to realize your full potential, the secret to finding your passion isn't looking, it's doing, your path to self-actualization: 6 ways to get started, how to find inner peace, stay connected with betterup, get our newsletter, event invites, plus product insights and research..

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Insideout Mastery

Create a Life You Love

Journaling for Beginners: 7 Effective Tips to Get Started

April 9, 2024 by Mick

Journaling is a powerful tool for self-awareness and self-discovery .

But with so many journaling methods for beginners, you may feel overwhelmed by all the options.

Many questions may go through your head, including:

What’s the best journaling technique?
How long do you need to journal for?

How often should you journal?

And what should you journal about?

In this article, you’ll get answers to all your questions about how to get started with an effective journaling practice.

You see, journaling doesn’t have to become a time-consuming practice.

In fact, you can get all the benefits of journaling with only a few minutes each day. The key to building an effective and sustainable journaling habit lies in personalization and specificity.

So let’s dive in!

What is journaling?

Journaling benefits
Journaling techniques

What should you journal about?

Digital or physical journal?
How to start journaling?

Journaling is the practice of writing your internal dialogue onto paper. This process can include writing about your thoughts, feelings, emotions, ideas, experiences, desires, goals, ideal future self, and much more.

There are no limits to what you can journal about.

In fact, the flexibility of journaling is what makes it such a powerful tool for self-reflection and personal growth. And the most effective journaling method is the one that’s tailored to your goals, needs, and preferences.

Therefore, customizing your journaling habit is the most crucial aspect to make this the most effective practice.

Of course, that’s not easy if you’re a beginner to journaling.

Don’t worry though.

The rest of the article will cover exactly how you can start a journal writing practice. But before we dive into that, let’s uncover …

The life-changing benefits of a journaling habit

Journaling provides a safe space to explore your inner world and investigate new ideas without judgment from yourself or others.

Through writing, you slow down your inner voice.

You reduce any emotional turbulence in your mind.

And as a result, you feel calmer and can see things more objectively.

While we already explored the benefits of journaling in detail , here’s a short summary:

Reduce stress and anxiety
Process thoughts and emotions
Boost self-confidence and esteem
Gain clarity and a sense of direction
Maintain mental health and well-being
Steady personal and professional growth
Get to know yourself better

Depending on your journaling goals, you can add more elements that trigger each of those benefits. Tailoring your journaling practice to your needs and goals is key to your success.

So, what are the…

Different types of journal writing techniques

What makes journaling so powerful is that it comes in many forms and styles, allowing you to pick what works for you.

When you begin journaling as a beginner, you want to explore each of these techniques to learn what fires you up. With experience, you’ll learn what journaling styles work best for you.

But first, you should experiment with various options.

Here are the most popular types of journaling:

Reflective journaling involves writing daily or weekly entries in a chronological format, detailing your thoughts, feelings, and experiences.
Gratitude journaling focuses your attention on the things you are thankful for each day, promoting a positive mental attitude.
Manifestation journaling is a popular method to frequently think about your goals and make them more real in your life.
Prompt journaling uses predefined questions to guide your journal entries, often sparking deeper reflections.
Bullet journaling offers a more open approach to journaling, using your creativity to organize tasks, goals, thoughts, and events.
Dream journaling is the process of recording and analyzing your dreams upon waking, aiming to understand your subconscious mind.
Art journaling incorporates visual elements like drawings, paintings, and collages alongside written entries to encourage self-expression.
Digital journaling uses digital platforms or apps to maintain a journal, offering convenience, accessibility, and multimedia integration.
Stream-of-consciousness writing means you write continuously without censoring or editing your thoughts. This journaling technique allows you to capture raw and unfiltered emotions, ideas, and insights.
Many other niche variations are available too. Think about a food diary or fitness log. But also think about a travel blog, listing your entrepreneurial ideas, and anything else that comes to mind.

In summary, there are many types of journaling.

Experiment with each style for a while to learn what works for you. Then, take the best elements to create your own unique blend.

The frequency of journaling is a personal choice, depending on your goals, preferences, and lifestyle.

However, most people benefit most from a daily journaling session.

An event-specific approach to journaling is an alternative option.

For example, you may journal after giving a presentation or leading a meeting at work. You can self-reflect after a confrontation. Or you can grab a pen and paper journal when you feel stuck or are close to burning out.

That said, the recommended approach to journaling for beginners is to start with a brief and consistent practice to build the habit .

That can be as short as a minute per day.

You see, the quality of journaling is more important than the quantity.

Making it a brief practice encourages action, reducing the chance of procrastination . And consistency is essential to develop a good habit .

That said, find what works best for you.

If that’s a weekly or monthly journaling habit, that’s okay too. The key is finding something that you can stay consistent with over the long run.

A journaling practice is most effective when it’s specific to your goals and tailored to your life circumstances and preferences.

It’s a personal practice

In other words, there’s no right or wrong way.

And there’s no single best thing to journal about.

As a beginner, you want to experiment with as many journaling ideas as possible in a short period. Just make sure you focus on one or two ideas at a time to avoid overwhelm. You can also start with one of the best self-help journals .

Here are the most common ideas to journal about:

Reflect on your daily activities, decisions, actions, and experiences.
Express gratitude by focusing on positive experiences or lessons learned from the negative ones to cultivate an optimistic attitude.
Celebrate successes like achieving small milestones and positive experiences to boost motivation and build self-confidence.
Identify things to improve , such as challenges and obstacles to overcome , and create personal and professional development plans.
Set and review your goals , including your short-term objectives and your long-term aims .
Consider your blockers like personal obstacles, frustrations, and challenges to develop coping strategies and solutions.
Write down what you eat and how it makes you feel.
Record your workouts to monitor your health and fitness journey.
Stream-of-consciousness journaling means you record anything that comes to mind on a blank page without stopping or filtering.
Use predefined prompts with this list of journaling questions to guide your writing – or get started with a guided journal .
Incorporate visuals like drawings, paintings, or poems to promote creative self-expression and explore your artistic side.

Remember, there are no strict rules to what you can journal about. Embrace personalization and feel free to customize your journaling practice in any way.

Digital vs physical journal: What to pick?

While the answer comes down to your personal preferences, I recommend a paper journal.

That’s because you likely write much slower than you can type.

When you write on a blank page, it slows down your thought process. As a result, you feel more calm and centered, allowing you to view your thoughts with less intense emotions.

It’s a great way to gain deeper insights.

That said, if you’re constantly on the go and don’t want to carry a personal journal in physical format, then try a digital journal.

Finally, you can try both to see what works best for you.

How to start journaling for beginners?

Starting a journal writing practice can feel quite overwhelming for beginners.

While I enjoyed starting this practice, I kept adding new things to journal about. Journaling became a burden. And I lost joy in the writing process.

Unsurprisingly, I quit the habit.

That cycle happened several times.

But I’ve learned many things in the process.

Below I’ll share my best journaling tips in addition to the main concept that I keep drilling into you: Make your journaling session specific to your goals and needs. And tailor it to your preferences and lifestyle.

Tip 1: Find a journaling technique that works for you

At first, you’ll lack the self-knowledge of what will work best for you.

You may have a preference on where you would like to start, like using one of the best bullet journals , top-rated guided journal , or a specific gratitude journal .

Use that as your starting point.

But what if you’ve got no clue on where to start?

Then I recommend a radical experimentation phase.

You should still choose ONE journaling technique. But rather than using that method for months, only commit to it for one up to four weeks.

Then quit and try another method.

The key is to give each journaling style a good try before moving on.

With this approach, you’ll have a good idea of what journaling techniques work best for you within 2 to 6 months. And that’s quite fast, especially if you’ve been procrastinating for weeks, months, or even years.

Tip 2: Make it personal and fun

Making journaling personal and fun is key to staying consistent.

That’s why you need to experiment to find out what works like magic for you.

More importantly, you must learn what elements not to include.

By reducing dull elements that only add time but offer no strong personal benefit, you keep journaling effective and joyful.

It’s the one key lesson I had to learn to keep it fun.

As soon as you lose joy, it’s time to reevaluate:

Did you outgrow certain sections of your journaling process?
Do your journal entries no longer serve your evolving needs?
Are you missing essential elements to serve your new goals?

Eliminating or adjusting your existing journaling process should be just as important – if not more – as adding new elements.

In addition, feel free to incorporate creative elements, like doodling or using colorful pens to increase your engagement.

Tip 3: Start small to build the habit

Most beginners should start with a brief journaling practice.

When the practice is short, you’re more likely to take action.

And consistent action is key to developing a habit.

Journaling for up to 5 minutes feels much more achievable than having to sit down for a 10+ minute session.

Even on your busiest day, you can free up a few minutes.

The biggest mistake is to quickly add too many things to journal about. It can quickly make journaling feel like a hurdle to overcome, rather than an effective tool for self-improvement .

It’s why I quit journaling several times in the past.

A simple solution for beginners is to use a tool like The Five Minute Journal . It’s an effective way to create a regular journaling habit.

In general, the key is to start small.

You may feel like you’re not doing enough.

That’s okay.

Once the practice becomes an integral part of your life, you can gradually increase the number of things you journal about.

Tip 4: Create a writing routine

When you want to learn how to start journaling, you’ll benefit the most from frequent practice, preferably daily. You gain faster experience with everyday practice. And you can experiment faster too.

The next question is to find out when to journal in your day.

What’s the best time of the day?

Again, it’s a personal question.

The best time is the moment at which you can stay consistent .

For example, you can make it part of your morning routine while drinking your morning coffee. Or if you prefer the night, then add journaling to your bedtime routine .

I personally like to do both.

In the evening, I’ll reflect on my day and set daily goals . The next morning, I’ll review my goals and express my gratitude for a positive attitude .

What matters is that you find something that you can easily stick to.

Tip 5: Use journal prompts to get started

Do you still struggle with how to start journaling because you lack personal goals or have no clear personal preferences?

You can use predefined journal prompts to inspire your writing.

Exploring many self-reflection questions sparks creativity and offers a guided approach to gaining self-awareness.

You can also try out some of the best guided journals .

Tip 6: Set realistic expectations

Most people give up journaling due to unrealistic expectations .

People expect instant results.

But while you can see some immediate benefits, journal writing is very similar to working out.

Going to the gym three times won’t provide many benefits.

But working out three times per week, every week, for several months will.

Once you get big and strong muscles, you still want to continue going to the gym. Because if you stop, you’ll eventually lose those gains.

You should adopt a similar mindset when it comes to journaling.

Tip 7: Keep experimenting

Did we already mention the importance of experimentation?

While you should maintain consistency, don’t be afraid to experiment with different writing styles, techniques, and elements.

Try out new prompts, incorporate different creative expressions, or explore various formats. Doing so will keep your practice engaging, dynamic, and aligned with your evolving preferences and needs.

I recommend that you keep experimenting long after you’ve formed an effective personal journaling habit.

The reason is that you continuously grow. Your needs and preferences evolve. Your lifestyle changes. And you’ll set new goals to match your ongoing transformation.

You want your journal writing practice to reflect that process.

Make experimentation a never-ending part of your journaling adventure.

What’s next

Journaling is an empowering practice for self-reflection , personal growth , and overall well-being.

And there’s no right or wrong way to go about it.

Remember that tailoring your practice to your specific goals and needs is what matters most to create an effective journaling routine.

Keep exploring different ideas, leverage what works, and get rid of everything else. That’s how you’ll reap the benefits of this practice.

Also, make sure to check out these journaling resources:

Best guided journals to help you get started
Best self-care and self-improvement journals
Journaling Mastery course on Udemy
The Five Minute Journal is my top recommendation for beginners who want to ease into journaling

Challenge: Pick one type of journaling and commit to writing in your journal for at least 2 minutes each day for the next 7 days.

Do you want more tips and strategies to transform your life? Sign up below to receive weekly ideas to become the best version of yourself!

Mick is a personal growth enthusiast and was able to use it to transform his life. He now helps others pursue their dreams, create positive change, and build better lives through self-improvement.

How to Write a Journal: 6 Tips to Get Started

by Pamela Fernuik | 61 comments

Writers are collectors of ideas, and where do we keep them? On scraps of paper, napkins, the notes app of our phones, and sometimes in journals. But as anyone who's started a journal can attest, sometimes it's hard to begin and even harder to keep one going. So how to write a journal? What to write in a journal? Let's look at some simple ways to start capturing ideas.

There are a number of ways to capture ideas, from keeping a gratitude journal, to a reading journal, to a project journal. No matter what type of journal you keep, let me share with you some tips from my journaling experience for how to keep a journal and why a journaling habit pays off for writers.

4 Advantages of Keeping a Journal

Julia Cameron, acclaimed author of The Artist's Way and more recently a 6-week program outlined in a book called Write for Life, begins the writing and artistic life with a practice she calls morning pages. In essence, she suggests writing three pages each morning to explore ideas and life, and to clear the mind.

The benefits of journaling this way are numerous. Writers who establish regular journaling time may find it helps them clear their minds and explore new ideas.

There are many reasons why it is a good idea to keep a journal. I want to share four big reasons this daily habit may help you with your writing process and develop your writing skills.

1. Remember details

When I traveled to Europe in 1978, I kept a journal of my daily life. I have notes from the trip to Greece where I wiped out on a moped, weeded sugar beets on Kibbutz Reshafim in Israel, and hitchhiked through occupied territory in the south of Israel.

There were several details of my trip that I had completely forgotten until I re-read my personal journals.

Recording the details of your life can enrich your stories. One year when for The Spring Writing Contest at The Write Practice, I wrote a story about when the IRS called me to say I owed money.

In my first draft, I wrote that the amount they said I owed was, $638. After I had completed the first draft I went back to the notes I had written in my journal, and the correct amount was over six thousand dollars: $6,846.48 to be exact. Well, maybe there are some things we don't want to remember.

Thankfully, I didn't send the money. It wasn't the real IRS. But it was even better than a writing prompt for a story idea.

2. Find old friends

Keeping a journal can help you find old friends. One of the women I met on November 26th, 1978, wrote down her address. I found her on Facebook and just sent her a message. (Social media and Google can also help, but the journal did remind me of her name.)

We'll see if she responds to my Facebook message. It has been almost forty years since she lent me a pair of gloves when I scraped my hand on the pavement when I fell off my moped.

3. Help process feelings and ideas

When you keep thoughts in your head it can be hard to know how you think and feel. Writing down how you feel will help you process your emotions , as feelings become words, which can be then be edited.

Processing your feelings and ideas can lead to personal growth and peace, but that's not all. Expressive writing can be therapeutic, but it can also help you flesh out characters later.

4. Preserve the writer's history

When you are dead and a famous writer, your journals will give your readers insight into your life, thoughts, and process.

You may never sell more than one hundred copies of your book, you may never publish your writing, or your journals may only be read by the mice that crawl through your basement. Or your journals will be read by zombies after the zombie apocalypse, sharing insight into your life and daily routines.

If you don't want anyone to read your journal, keep it in a locked box and swallow the key. (Please don't really swallow the key. It would be unpleasant to have to find it again, and you might choke.) Put the key in a safe spot, and then remember where you put it.

6 Tips for How to Keep a Journal (and What to Write in a Journal!)

Now you know why journaling can be helpful. But how should you journal? It is very personal, and you should do what works best for you. But I will give you some tips to help you get started on a journaling practice.

1. Choose your kind of journal

You have several options for how to keep your journal.

A book, where you write with a pen or pencil onto paper: Write in a book that is not so pretty you are afraid to write in it. Keep the size small enough you don't mind carrying it in your messenger bag, and big enough you can read your handwriting. Do not try journaling at night when the only paper you have on your bedside table is a bandaid. The next morning I couldn't read my writing on the band-aid, and the idea I wanted to journal was lost.

The advantage of pen to paper is you can write without having to be plugged into an electronic device. You don’t have to worry about a dead battery, and you can write even when the sun is bright or the airline makes you turn off your electronic devices.

The disadvantage to a paper journal is if you lose the journal and you didn’t make a copy of it, you have lost all of the writing. But either way, the journal writing helps you pay attention and record the moments of everyday life that will fade with time otherwise.

Software: There are several software applications and journaling apps on the market you can use to keep a digital journal. Be sure they sync to the cloud, as you don’t want to lose your entries because you fry your computer's hard-drive.

Journey and Day One can add photographs and text, and export all of your entries into a PDF. You can also journal in Google Docs, Microsoft Word, or Scrivener and save your files to a cloud-based program that will keep your files safe if you lose your computer or pour water on your keyboard.

2. Date your entry

You think you will remember when it happened, but without a written date, you might forget. Make it a part of your journal writing routine to date the entry.

3. Tell the truth

The journal is a record of how you felt and what you did. Telling the truth will make you a reliable storyteller.

If you haven’t cleaned the seven litter boxes for a week, don’t write that you clean them every day simply because you want your readers one hundred years from now to think you had good habits. The beauty of journal writing is that you can record things honestly for yourself that you might not otherwise record or share.

4. Write down details

Record details like the time, location, who you were with, and what you were wearing. Details will help bring the memory alive when you record using your five senses .

To this day, if I smell a certain kind of Japanese soup, I can remember vividly the day I flew to Korea to renew my Japanese visa, only to discover the Japanese embassy was closed for a traditional Japanese holiday.

5. Write down what you felt

What you were thinking? Were you mad? Sad? Happy? Write down why.

6. Write a lot or a little

A journal entry doesn’t have to be three pages long. It can be a few words that describe what happened, a few sentences about the highlight of your day, or it can be a short description of an event from your day, where you describe details to help you remember what happened. What time of day was it? What sound do you remember?

Your journal entry might be a drawing, a poem, or a list of words or cities you drove through. It is your journal, and you have the freedom to be creative.

You can use journal writing prompts or simply tap into a memory that floats into your mind.

Bonus tip: How to write a journal entry

Aside from the date, you can write your journal entry in a number of ways. You can write stream-of-consciousness, try bullet points written rapid fire, you can use various art materials, or any form that speaks to you. Try a list or a mix of writing and doodling, or even dialogue exchanges.

The most important thing is just to take the journaling time and make a regular habit of it, even if it isn't on a daily basis. The words will show up when you do.

When to Journal

There is no right or wrong time to write in a journal. Write when you will remember to do it. Do you always brush your teeth before you go to bed? Have writing in your journal be part of your bedtime routine. Perhaps put it on your bedside table, or beside your hammock, or on the floor beside your futon.

If you are a morning person, consider keeping your journal on the table where you drink your morning coffee, tea, water, milk, or orange juice.

These are only suggestions. You don’t have to write down your feelings or why you felt a certain way. I hate being told what to do. Even if it is a good idea. But I hope you'll give it a try and see if you find it unlocks your own writing.

Do you write in a journal? Why is keeping a journal a valuable practice? Please tell us in the comment s.

Do you write in a journal? Do you think writing in a journal is a good idea for a writer, or a bad idea? Please tell us why in the comments .

Write for fifteen minutes about some aspect of your day as though you were writing in a journal. Your journal entry might be a drawing, a poem, a list of words, or a list of cities you drove through.

Please share your writing in the Pro Practice Workshop here and leave feedback on someone else’s practice today. We learn by writing and by reading.

Pamela Fernuik

Pamela writes stories about art and creativity to help you become the artist you were meant to be. She would love to meet you at www.ipaintiwrite.com .

How To Use the Rule of Three in Children's Books

61 Comments

I found writing a journal to be a learning experience in itself. When I started, I soon realised I didn’t really know what I was trying to achieve. It seems obvious now but I had to keep at it a while for that to become apparent. Everyone has to find their personal journalling style. A few pointers certainly help, so thanks for your post. I completely agree about the sensory aspect. It’s not the result of a to-do list we’re writing, it’s shades of what gave meaning to our day.

Hello Saul Marchant, I love your description, “shades of what gave meaning to our day.” So, not just a list, but what has meaning. Best, xo Pamela

I also like your “shades of what gave meaning to our day.” Sometimes I find myself lamenting that I want more meaning in my activities—as evidenced by my journal entry above. I need to remember that the purpose and the meaning come from my perspective of the experiences, in all the various colors and shades. Thank you.

I agree with Pamela I to love your description “shades of what gave meaning to our day. I think I fall more into a listing journalistic style but time has lead me to include more meaning as I progress.

Pamela, Thank you for a great article on journaling. I started out writing a diary when I was twelve years old, then moved into journaling as an adult, which I did for twenty years, and dropped off for about five years. I renewed my journaling practice in September 2002 and began daily journaling shortly after that. I record the date and time of the entry and number my pages. I am now on page 6515 (since 2002). Some days I journal just a paragraph—other days, I write up to ten pages. It depends on what is happening in my life, and how I am feeling. The time of day and my energy level also play a part—sometimes, I am too tired to write much, but I arrange my day so that I journal every day. I am in the process of reading previous entries and harvesting them for prompts for my fiction writing and blog posts. The depth and wisdom of some of my entries amaze me. Journaling enriches my life and allows me to process my feelings and emotions which contribute to my well-being.

Hello Billie L Wade, Thank you for sharing your journaling experience. I love the idea of numbering the pages. I regret not keeping a journal when I lived in Tokyo, I have some of my letters a friend saved, but there is so much I don’t remember. Would you like to share a short excerpt from when you were twelve, or something more recent, in the comment section on The Write Practice? xo Pamela

Hi Pamela. Unfortunately, I no longer have my journaling prior to 2002 (long stories). The following entry is indicative of a frequent experience with me in which I start out with with a challenge, problem, or issue and come to some resolution by the end of the session. This entry spans pages 6447-6449. This is not edited except to remove names of people. Thank You.

Monday, 3/20/17, 9:38 p.m. I’ve been afraid I’ll die before I’m ready, before I feel fulfilled, before I’ve done what I want to do, before I’m successful, before I’m “self-actualized,” before I’m joyous. At the same time, I hear of young people—22, 35, 38—with plans and futures and young children, dying of cancer and strokes. I’m 67. I’ve lived to see my son grow into adulthood. Really puts things into perspective. I’m not financially wealthy, but I have enough—my bills are paid; I have life, car, renters, health, and supplemental insurance; I have food; I enjoy dining out with friends; I can afford my medications; I have a car; I have books and magazines to read; I can think and feel and love; I can see and hear; I have my natural teeth; I have a new cell phone; I have leather-bound journals and hand-crafted pens; I drink bottled water that is delivered to me; I live in a beautiful apartment with a nice, green view; if I’m frugal, I can afford a few extras each month. I have people in my life who care about me; by many standards, I’ve had three successful careers, I’m educated and articulate; I can taste and smell and feel the sensuousness of touch; I can write; I have challenging projects to work on; I have a therapist who “gets” me and respects me; I have [my family]. The future is uncertain—always has been—and I sometimes feel frightened when I hear the prospects. I read an article within the past few days in which the author wrote something similar to “our acceptance and behavior in the present moment are predictors of our future.” When I am joyful and grateful and fully alive in the present moment, I have a better chance that I will do so in the future. The more I cultivate an attitude of gratitude, faith, and hope today, the more likely I will feel those attitudes in the future. And, how great it would be to die as [my partner] did—with joyful anticipation and expectancy; with gratitude; with hope; in peace. I can feel fulfilled every day by bringing acceptance and awareness and appreciation to everything I do.

…exquisite … and inspiring

thank you for your gift of words and reflection

Thank you Susan.

I started keeping a journal in the third grade, after reading “Harriet the Spy.” I have a drawer full of them, dated and numbered, and I get them out to browse whenever I’m working on a kids story or something YA. It’s a great resource for me to be able to see how a twelve year old mind worked. I’m so glad I kept them. My five year old keeps a drawing journal of the things he sees during the week, which I hope will eventually grow into something he does for a lifetime.

Hello Amanda Niehaus-Hard, Wow! How exciting to have writing from when you were twelve. I am happy you kept them too. What a treasure. A drawing journal is a great idea, a way to journal for children who might not be writing yet. If you would like to, please share a short excerpt from one of your third grade journals with the date, and/or one of your child’s drawing, if they don’t mind. All my best, xo Pamela

Hi Amanda, I am impressed that you have your journaling from age twelve, organized so you can easily use them. Everything I wrote before 2002 was destroyed, and I miss not having all of my writing. I am glad you can use your journaling to inform what you are writing now. Happy writing to you.

Hi, I did not want to do it this way, but this is regarding my guest post submission idea that I proposed on 31st March. I got the email of confirmation from the automatic mailing system, but did not recieve any manual response for the idea that I had submitted. What has brought me here today is that just six days later, a guest post was published on this very website titled “Show, Don’t Tell : How to Inject Drama Into Your Writing.” This did not seem to be a coincidence, since when I read the article, most of it seemed to be derived from the idea that I had proposed to you, and got no response to. I wrote another email, and that too has not recieved a reply regarding the state of my query. I know that this is not how this matter is appropriately resolved, but since I have got no response from your side, I am becoming both ancious and disappointed. The publication of the guest post resembling my idea might have been a coincidence, albeit a strange one. But the fact that I have recieved no response troubles me. All of us are writers here, and I think that beyond a moment of doubt, all of us would agree that it isn’t in the best interest of the art of writing and all the virtues which come with it. Again, I know this is not the way things are supposed to be dealt with, but right now, I seem to have no other option left to retrieve the creative right over what is beyond a doubt my own idea, credited to someone else right now. Thanking you, and hoping for a legitimate response, Abhijato. (I would have provided my email here, but I do not want any spam. I request you to kindly respond to my enquirery.)

Great article. I have tried in the past to journal but have never kept it up. Perhaps my life is not interesting enough or I’m not disciplined enough to form the habit. I’m going to start again and not put so much pressure on myself thanks to this article.

Hello Marieca Lashawn, I don’t journal every day either. I treasure the journals I have from my trip to Europe in 1978. It never occurred to me that every day life also had value. I am going to start again too. We don’t have to be perfect, and there are no rules to keeping a journal. I will floss all of my teeth, and write something every day. A new habit for me too. xo Pamela

Hello Marieca; I think one for the reasons I journal is that I feel I don’t have to be interesting. Sometimes years go by before I reread what I have written. Some is boring, so what? Now if I am writing a story, and article or a memoir,, I try to be literate and interesting. But journaling, hey the pressure is off and at least I am writing.

The great travel writer Tim Cahill just taught a writing class in Morocco, which I was part of .. and the biggest take away I got (he said if you only remember one thing..it’s this) : “take copious notes” (as life happens, whether traveling or whatnot). Great post and in the exact same vein as Mr. Cahill’ instructions!

Hello Jacqueline Gu, Morocco, how fun. A writing class with Tim Cahill. “Take copious notes.” I love this. It is worthy of a tattoo. Or at least writing it on my chalkboard. Thank you for sharing your adventure, and the lessons you learned. Now I will look up Tim Cahill, I am not familiar with his work. Do you have a favorite book written by him? What book do you recommend I read first? What do you like to write? xo Pamela p.s. Where in Morocco were you? I was Casablanca in 1989 talking photographs for a Japanese client.

Hi Pam – nice to meet you. always great to be acquainted with a fellow writer. I’m reading Tim’s “Pass the Butterworm” but I also heard good things about “Hold the Enlightenment”. I do creative nonfiction/travel/memoir writing but I haven’t shared my stuff with many ppl yet so i’m working on becoming published. I was in Fez/Moulay Idriss/Sahara/Chefchouwen for my 2 week trek in Morocco. So much material (so much copious notes) now to write from! And 1989? That’s awesome – sounds like a trip too! Did you ever write about Morocco?

Cheers to you Pam! I will look up your blog and url now. Jackie

Writing a journal is the only consistent form of writing I have done for the past few years. My journal consists of Writing down which of my 12 daily disciplines I have accomplished and which ones are left to do. I began this practice when I retired and found my days slipping by without accomplishing much and giving into a lifelong leaning towards depression. After some time I changed the disciplines around and found the exercise helped me in many ways. Life, however intervened and heart attacks, strokes, and major moves intervened in the practice since my life priorities changed. So to the twelve disciplines I added a daily description of the foods I eat in a day; the physical activity and exercise I have done; and a spiritual insight along with five things for which I am grateful on each specific day. Today’s post is timely, because I was thinking the practice was getting me nowhere; but I think I will continue since so many successful writers do journal. Thanks for the timely post.

I like the sound of daily disciplines. Life has begun to slide recently. A reformed depressive, a serial dropper outer, I love writing but have not allowed myself to recently, ditto dancing and yoga. I love lists and the daily disciplines sound list like, something with a big tick beside it to feel like achievements until they build up into something big and can count as such. I used to blog and make copious entries and notes and have let that slide too. So thanks for the timely post and for contributions, and here’s to getting back to good habits.

Hello Maryjhowell, Yes, here’s to getting back to good habits. There is a yoga class I keep meaning to get to, I am a serial do it tomorrower. Wishing you all the best, and hope you find time to dance, stretch and journal. Please share your url for the next blog post you write, as you find your way back to yourself. xo Pamela

Hello retrogeegee, I love the name you use here, very creative. I hope you are feeling well, I am sorry to hear you have experienced heart attacks and strokes. Thank you for sharing how you write in our journal with your daily disciplines. What did you eat today? Today I will also write down five things I am grateful for. Sometimes I lean towards depression too, exercise has helped me. Looking at what is good in my life will help too. Thank you for sharing your life. I appreciate your honesty. xo Pamela

I have kept a diary since childhood, although those are long gone. It was a good habit, and I have been journaling since I am an adult. Now I am writing Our Story – 45 years in Japan – and some details that I needed were in there. My son thought the dog under our house gave birth to eight puppies. I checked my journal – it was only six! I have separate loose page journals for the visits we made to our missionary kids in Zaire (now Congo), and the ones in Nepal volunteering for six years with MCC. Wonderful memories preserved.

Hello Mary Derksen, The journals sound really helpful in remembering details. “45 Years in Japan”, sounds like a great title for a memoir. I lived in Tokyo for seven years, and wish I had kept a journal when I was there. What happened to the puppies? That must have been a fun memory. Hope you are well. So nice to meet you and hear of your and your children’s adventures. xo Pamela

Hi Pam, great inspiring article. I have been journal writing and keeping diaries for years. For some reason I started this practice in the 5th grade. I went back to read the first entry in this diary hoping to find why I started this practice, but unfortunately I didn’t write the reason Why. You are right, journaling helps people keep personal records of their life. Mine have taken me from grade school to high school, to college. Through dating, marriage, kids, divorce, death and now back to a long term relationship, that I could probably turn into a never ending novel.. Some things that were too painful to write about, I put them in these journal writings as short stories to make it seem as if these were things that happened to someone else. To date I have 38 diaries/journals. Most recently I started a journal for my writing ideas and a personal one for my everyday happenings. So really I now have 40 journals.

Hi Cheryl, Yes, our journals get us through so much. Mine are a constant repository of self-nurturing as I wrestle with the gamut of feelings and emotions, challenges and resolutions. Rereading my entries validates my perseverance and resilience. I am up to 18 journals now, lots more to go. Best to you.

Thank you Billie, all the writing instructors always say write daily. So when I’m not writing on a story, I make it a habit to write something in my journals. So that’s my way of writing everyday.

Hello Cheryl Sams, Your approach of writing the hard parts of your story as short stories is a great idea. A record of what happened, but keeping the pain in the third person. I hope your story has more sunshine in it today, and in your tomorrows. I wonder what your 5th grade self thought. How special that you have all of your journals. Wishing you all my best. xo Pamela

Sorry to get back to you so late Pam, but you had me wondering about what did I write about in my first diary. Well I dug it out of my pile of journals, and my first entry was dated January 1, 1979. I introduced my immediate family, my grandmother, mom, aunt, uncle, stepdad, siblings and half siblings, and my 5year old cousin. It was the deep south and on that day it was windy, wet, cold, and there was a chance of snow. Christmas vacation was over and I was ready to go back to school. I didn’t want to be at home, school was more exciting(I stayed in a very rural area). Well I caught a cold and I was miserable, and I stated “I’m tired of writing now, I’m going to bed.” Well I guess I went to bed for a very long time, because my next entry was dated January 1984 and I was in college getting ready to go out on a date with an upperclassman. This was a one year diary, but I wrote in it throughout the years. My last entry Jan.2016. I updated my life. Three more pages left in this 38 year old diary. So I’m going to finally close it out on a very positive life update. Just needed to share. thanks.

Yes! Creativity doesn’t recognize boundaries or rules! I write, am an artist too, many mediums for both. I think it’s a pretty healthy, natural condition. Haven’t had the rich overseas experiences, but lived in a good many U.S. states and Canada, amassed 37 addresses so far, leaving fingerprints and/or words/artwork in my wake. Many journals created, some with people whose names I’ve forgotten but whose sketched faces I recognize. Hope to check in with you often. Cheers! 😀

wow … “whose sketched faces I recognize.” … I can just imagine the lovely nature of your journal with sketches intertwined with your written thoughts.

Definitely do come back to The Write Practice to visit … it’s a welcoming place, as is Pamela Hodges’ wonderful website!

Thx Susan. I’m a fan of The Write Practice, visited Pam’s site as well. My site’s a bit wonky at present–but c’mon over if you don’t mind stepping over the mess! { kdadams.com }

I thought I might have been making a wrong assumption based on your “check in” phrase. Nevertheless, I’m glad I commented and got your response so I could visit your website. LOVELY! Looks like you do remarkable, meaningful work. Loved, for instance, reading the glowing feedback from your memoir workshop participants. I’ll visit again.

Sorry for delay- my digital myopia caused lapse in finding your note. Have not yet launched newsletter but hope to find reliable tech soon! What’s your writing?

Hello Kristine Adams, Love your description of leaving fingerprints in your wake. Words and artwork. You have lived in a lot of places, so many memories. Where in Canada? I grew up in Saskatoon, Saskatchewan. Hugs to you. xo Pamela

Sorry for delay- email folder used w/ Write Practice exchange was misplaced. I lived just into southern Ontario–first near Petrolia, and later near Sarnia. Shared communal houses with friends who now are in B.C. Wow, with our bogus potus, Canada’s appeal is skyrocketing!

I absolutely LOVE this article. I’ve been writing journals since i was a kid but quit writing for a very long. I’ve again started to write down my journals. It’s the best thing I’ve discovered. I’m more aware of my thoughts and myself now. It’s the best practice for a winter of any sort. Be it a beginner or a published author. I’m not sure if I want to share it with anyone but i just enjoy the whole process of writing my journal

Hello shiwangi agarwal, Thank you for confirming that journal writing has helped you be more aware of your thoughts. You don’t have to share your thoughts. I like having a private place to write and think. Now to find a safe spot to hide a key, where no one else will find it and I can remember where I put it. xo Pamela

This doesn’t relate to this post, but feedback is greatly appreciated.

Mara shivered, pulling her ratty, practically obsolete sweater closer around her torso. Tevrah was cold this time of year. And drizzly. A drop of rain landed on her nose, freezing and unexpected. She wished she had warm pants instead of her school dress and her mother’s cardigan.

Her younger brother, Deo, tugged on her hand and pulled her off-course toward a stand selling jewelry. A young woman was standing behind the tables, smiling benevolently at her customers. She eyed Mara and Deo. “We don’t have long,” Mara warned him in their language, trying to smile innocently at the shopkeeper. It wasn’t as if they were going to steal something, but they certainly had the stink of poverty around them, accentuated especially by their thin, dark features. Deo’s hair was sticking up all over the place, his face the only inch of cleanliness on his body. Their mother was quite persistent about the need for washing your face twice a day, even if nothing else was clean. “It is important to make a good impression,” she had warned. Mara could only imagine what the people of this town thought of her and Deo, as she surely looked just the same as her six-year-old brother. She wished she hadn’t disregarded the necessity of neatness that morning. Every sort of person on earth could be observed in this market. The rich, the seedy, the fine, the poor, the gaudy, the drab. And Mara and Deo looked like beggars.

She still had a few coins left in the pockets of her sweater. Her bag was filled with day-old bread, bruised apples, and several rolls of bandages. They still hadn’t found someplace selling sponges for cheap, which was unfortunate since the younger kids cried when you scrubbed them with the rougher brush. And that was Mara’s job. She would have taken a used oil cloth by now to avoid Skya Menyon’s sharp glance whenever she heard the wail of her toddler, who was the whiniest child Mara had ever met.

It had been her job back at the village, at least three hundred kilometers from Tevrah’s town of North Market. They were three hundred kilometers from the place Mara had never left in her life– until now. The people were different here, even not so far away. The area was drizzly and brown and green, filled with grays. The people here had lighter hair, while the skin on Mara’s arm was dark as a macadamia nut’s shell. Her village was all but disappeared, nothing but ashes on the gods’ gentle breeze.

The day after the fires, the women of the village had shorn their hair to shoulder length, Mara included since her fifteenth birthday had passed two weeks prior. She wasn’t used to it. She liked to twirl strands of her hair, mindlessly twist them together as a nervous habit, and with it so short it was hard to wrap her black locks around her index finger. She kept reaching up only for her hand to stop short and sink back down to her side.

Deo was gawking at a gold necklace. The shopkeeper’s hawk eyes stayed locked on him, drawn as a moth to a flame. She was clearly suspicious. “Deo,” Mara hissed. He barely looked up.

“What?” he muttered. “Stop it.”

Mara tugged him a few feet away from the necklace, the shopkeeper still watching them. “Stop looking at that like you’re going to grab it.”

“I wasn’t going–” “She doesn’t know that!” Mara protested. Deo frowned, looking at his grubby hands curiously.

“Is it time for lunch yet?”

“Deo!” she chastised. The woman had begun to emerge from behind the booth. Mara turned toward her, widening her eyes. “Yes?” she inquired politely, switching to Tevranian for the shopkeeper’s sake.

“You kids like my jewelry?” she demanded.

Mara smiled shakily. “I apologize, miss, but my brother, he is not so smart,” she said, patting Deo’s hair and shushing his protests with a hand over his mouth. She tried to adjust the bag on her hip so the woman could peer into it and see there was nothing out of the ordinary inside.

“Oh?” the woman said, raising an eyebrow.

“He does not know how much the necklace does cost, you see?”

She grunted again.

“The cost is too much for us, anyway, because you see–” Mara saw something out of the corner of her eye. A glint of silver. A flash of crimson red. She stopped short, aware of the shopkeeper’s eyes trained on her dubiously. A girl had slipped in behind the stand, wearing vibrant red pants and a gray shirt, hair that must have been white as ivory when it was clean hanging in strands down her back.

“Yes?” the woman prompted.

“Yes…” Mara forced herself to look away. “I, um, we were not taking the necklace.” The fair-haired girl’s hand danced out of her pocket and hooked the bracelet onto a finger. She stuffed it into her overcoat.

Mara stared for a second before coming to her senses. “Hey!”

The shopkeeper whirled around. “What–”

The girl’s green eyes darted up to meet her accuser’s, and then she nimbly slipped into the crowd, that white hair a blur behind her. Mara began to run after her, leaving Deo and the shopkeeper behind, but stumbled over a man’s shoe. He sneered at her. “S-sorry,” she stammered. “Sir.”

A warm, dry hand grasped Mara’s hand in its grip. She looked down to see Deo staring up at her, his hair wet from the rain. “Deo,” she said , trying to see over the crowd’s heads, “go… go find Thyme and Yuri.” She shoved the basket of goods into his hands.

He began to whine, but Mara was already gone. She darted around a fruit cart, a few berries falling to the ground as she bumped it. The boy selling the fruits cursed at her in a language she didn’t understand. Mara kept going. Where had that girl gone? And why hadn’t she yelled “Thief!” and left other people to take care of it?

She was an idiot, Mara reminded herself, that’s why.

She tripped over her own shoes, a size and a half too large, not once but twice. Her gray dress was small on her, barely modest as it ended a few inches above her knees. The only reason Mara could get away with it was because she didn’t look her age. She’d kept a bit of baby fat, and she hadn’t shot up like a bamboo stalk. At least, not yet.

Ah. Under that bridge over there, stretching across the rushing river below, its banks mossy and wet. Mara saw a flash of blonde hair and those strange red pants the girl was wearing before she took off again. By now, the rain was coming down hard, clumping Mara’s dark eyelashes together and blurring her vision. She stumbled over the muddy ground beyond the market, the sounds of the city disappearing from her ears, and ducked under the cover of the old bridge.

It was quiet but for the sound of rain pattering the stone above.

“Hello?” Mara called out softly. There were no footprints in the mud leading off into the forest on the other side of the tunnel, but she couldn’t see where else the girl could have gone. Perhaps she’d disappeared, like in the Yaba’s stories back home. “Hello?” Mara said again, louder this time. She took a tentative step forward, then froze in her tracks when a voice responded.

“It’s not worth that much.”

Mara startled, whirling around. No one. “What?”

“The bracelet,” the voice explained. “Didn’t cost as much as that lady was selling it for.”

“Ay.” Mara didn’t know what to say to an invisible person. The distant sounds of shouting salesman only just reached her ears.

“You can leave and pretend this never happened.”

Mara seethed. “No.”

“Why not?” the disembodied voice challenged.

“You took it!”

“I stole something deserving of a halved coin.”

“What in ny anaran’Andriamanitra is a half coin?” Mara retorted. She wrung the rainwater out of her hair, and it splattered on her already-soaked dress, hanging limp around her knees. She wasn’t sure where to look, as she couldn’t see the person she was talking to.

“Oh, you know.” Mara didn’t. “A copper. Not even a single silver. She was marking it three times its worth.” They didn’t have much of silver where Mara was from.

“And who are you,” Mara said, “to judge?”

“And who are you?” the voice echoed.

“I–” Mara started, then cut herself off. “You are a criminal.”

“Hm.” The girl’s body dropped from the top of the bridge, and she landed perfectly balanced, wearing that red sweater and brown, unfitted pants. Mara stumbled back, surprised at the girl’s entrance, and almost tripped over a rock behind her. “I disagree,” the girl said.

“Are quite good at climbing things,” the girl said. She stared at Mara unblinkingly, her green eyes startling against the gray of the day. A gust of wind picked up her wispy blonde hair on its wings. “I’ll tell you what. You let me go, I’ll give you this bracelet.”

“That is not a deal!” Mara said, indignant. “You took it! Here is the idea: give it back and I will not… tell. Tell the police.”

The girl chuckled, flashing a crooked smile, dimples appearing at the corners of her mouth. “Let me guess. You aren’t from around here?”

Hello, Pamela. Nearly every journal I’ve ever written starts with, “Well, I’m not good at journal writing, but I’ll try again” or some such lame thing, and invariably that entry is followed by a handful of dated entries, followed by some more six months or six years later. I try to let go of that feeling of “defeat before I’ve even started” because what’s the point? I tell myself, “Let go of thoughts of perfection because it ain’t coming to my doorstep any time soon.”

I’m going to include here an entry in my journal from the month after my mother passed away in 2014. I’m guessing that I was using your writing style as part of my inspiration because I included a level and type of detail that I may not have previously.

I was reflecting on why I am thankful. It reads, …

The piece I’m going to start with is the sweet gesture that Mehrzad [my husband] made yesterday, showing me his deep love and such a respectful honoring of Mom. We sold her car yesterday at Carmax [2003 Lexus ES 300 silver/light blue, “wood” steering wheel and other trim areas, 40,708 miles bought for about $30,000 new – mom’s decision with no consultation – sold for $7,000] Carmax gave us back the license plate [NWSTOY] and license plate frames [“I’d rather be stitching”]. I’m thinking, “OK, What do we do with these? Should we keep them? No, we’re trying to declutter not reclutter.” A bit later on, Mehrzad lovingly says, “Shall we hang these up in the garage? It’s part of your mom’s life and we want to keep that history. We’ll need to find a place to hang it.” WOW! … THANKFUL! —- [I just now took a picture of the license plate on our pegboard in the garage to include here, but I guess an upload option is not included; forgot that.] —– As always, I’m thankful for you, Pamela.

Hello Susan WA, Thank you for sharing the excerpt from your journal about your mom. The detail about the car, including the milage brought me emotionally into the story. Life is made up of concrete details. Little bits of reality that allow me the reader to feel the story. I am so sorry your mom died. And, so thankful to read of the kindness of your husband who hung the license in the garage. So nice to hear from you Susan. I am thankful for you also. xo Pamela

One of my biggest heartaches is that I accidentally threw out a notebook that I thought was empty … turns out it was my son’s reflections on quotes from when he was in 8th grade … it was a daily exercise by his history teacher, a man who inspired my son deeply, and is his favorite teacher of all time. Love those amazing connections when a teacher has such an impact on a student’s life.

Hi, Pamela! Here is a way to have both the handwritten and the electronic record: https://store.moleskine.com/usa/en-us/Moleskine-/Evernote/C26

I haven’t tried this system, but it looks pretty interesting. I also like the idea of using Scrivener. I prefer to journal with pen and paper, but am currently doing a hybrid: early morning brain dump online at http://750words.com , and then a notebook and my pretty new purple fountain pen throughout the day.

Hi GirlGriot, So nice to see you here! Thank you for the suggestion to combine the handwritten and the electronic. Maybe I need to get a pretty purple fountain pen too. Something to remind me to take notes on my life. I will check out the 750 words site, and dump out my brains too. Hope you are well. xo Pamela

(FYI, 750 words is a paid site now. Not sure what it costs. I joined when it was free and was grandfathered in when they switched over.)

Hello TerriblyTerrific, You could always swallow the key. (This is meant to be funny, and is not a real suggestion, in case you do swallow the key, and then want to hire a lawyer and say we told you to eat a key) How old is your daughter? Maybe she needs to find a safe spot to hide her journal. 🙂 xo Pamela

I started writing journals when my children grew up and went to college. I felt lost in myself and wanted to get the emotions out of my system. I then began to cycle long distances with some friends. We cycled from coast to coast in various countries including Australia, Vietnam; parts of Europe and the Himalayas. I have recently been expanding some of my journals and one thing I noticed is that, throughout all the scary parts of the journeys; when we thought we were in dire states, someone came out of the blue and saved the day. When the bike broke, when we ran out of food or water on the mountains, or when we had no shelter. I call them the Angels on my journeys all of which I am deeply thankful for.

The journal in 2014 helped me deal with a lot of sudden deaths of close family and friends, there was almost one a month that year. When I look at that year I realise we are all challenged and no matter how hard that challenge with a bit of help we can get through it. Journals can be lifesavers reminding us to be grateful and how lucky we are.

Hello Elizabeth McKenna, You have lived some amazing adventures. I love your perspective on how “journals can be lifesavers reminding us to be grateful and how lucky we are.” I am sorry about the sudden deaths of family and friends in 2014. That sounds like a hard year. Sending you hugs and sunshine, xo Pamela

In Julia Cameron’s book “The Artist’s Way,” she teaches her students to writing their “Morning Pages,” as a way to get back their creativity. Sometimes they are referred to as our “Mourning Pages,” because we mourn the ills of our life. I wrote faithfully for about a year then quit. It’s something that cleansed the soul and helped me dig down deep to the heart of my frustration with a certain family members and clear out some junk. Journalling is so important to our mental health and to bring us clarity. It can help us clear our mental blocks to our creativity as well. Thanks for the post.

April 20, 2008

We had breakfast with Uncle Jerry today after church. He made waffles, and we brought the side dishes: sausage, fried potatoes, cheese soufflé, and crunchy cantaloupe. It was nice to be together. He’s having more trouble with his breathing, but he isn’t taking any treatments for it. He’s refused what treatment the doctors have offered, although for his condition—interstitial lung disease—there really isn’t much they can do. He is allowing the disease to run its course. It’s strange seeing it happen to him because I know that I will follow soon.

In truth, I’m simply afraid. I have always had a horror of drowning, of suffocation, of being unable to breathe. Since I’ve got late-stage pulmonary hypertension, that’s exactly how I’ll die: one gasp at a time. I might get lucky, though. People with this disease often die of sudden cardiac death. The heart just stops, and they’re dead before they hit the ground. I like Door Number 2 much better than Door Number 1.

“Writing is the only way I have to explain my own life to myself.” Love that. Must try it, but I need to be ‘plugged in’. I thought I’d never write again after the shakes got me. Now I can even read my writing!

Hello Pamela, Many thanks for your article on keeping a journal. Very handy. I wrote a journal in the past, for a year, when I was grieving. There was no one to confide in, and writing my feelings and the events that filled my day, brought a little solace. Now I write daily, (in longhand, in a small blue booklet) to record my husband’s medication, (the names of his medicines and the hour in which he took them) his moods, and in brackets, a little about myself. The journal is a verification of what we did. My husband contests me on many things, declaring that ‘we did not’. Out comes my journal to satisfy his verification. I’m glad I recorded it on paper. In the blue booklet, I write the day, then the date, and below, the weather and mean temperature. I record where we went and why, like, shopping for shoes, meat, presents, etc:. I write of guests who came to lunch or to visit.

I write a line about Minnie and her friends. Yesterday I recored that she vomited… a bunch of grass.

Please give our love to Harper and the users of the other six litter boxes.

With love, Lilian

I love journaling and have even taught journal workshops. It is what helps untangle my thoughts and make sense of life. I make a practice of re-reading (currently once a week). That’s when I’m reminded of things I need to follow up on. It’s about the only time I use paper and pencil now, which really sets it apart from all other activities.

Great article. I took a trip to Europe a few years ago and I was so happy when I came across my travel journal. All the details that I had forgotten are in there! I’ve now converted to a digital journal since it’s accessible from anywhere and I usually have my phone on me to jot down entries when I have a few minutes. (Disclaimer: I blog for JRNL.)

I have an urgent need to journal, and I do so, but always with a feeling of trepidation because am afraid my kids will judge me poorly when I’m gone. Haven’t committed crimes or anything like that but am somehow ashamed of the strong feelings of insecurities that come up again and again. But I need very much to write them. Anyone else have this problem?

Yes. I sometimes feel like you as well. That is why, I write a lot and then get rid of it. This helps me with my self awareness. When you write everything down as true as it has happened and you read back to yourself, you somehow judge yourself and that would become very valuable to you for many reasons. 1) you might realise, it was not as important, good or bad or even important as you first thought. 2) You can realise what went wrong or right in that occasion and you might have the opportunity to make it better or try to accept it and draw a line under it. 3) you have become your own best imaginary friend whom you can talk to in confidence and get help without any worry of it going further or be judged. The list of benefits are endless and can go on and on and on, but I am sure, you got the gist of it. 🙂

I love this articular because it explain how writing journals makes you a better writes. it help you express your emotions also your daily lifestyle. I never really writing a journal before but I starting to write down my thought in my journal. it’s the best way to practice writing or express yourself for example I wake up seven in the mourning eat breakfast brush my tooth and wash my face.I get dress walk out the front door to wait at the bus stop.

Journaling leads to growth, which is especially important for a writer. Benjamin Franklin had the habit of keeping a journal, which helped him to become healthy and wealthy: https://constantrenewal.com/keeping-a-journal/

Great post. I have journaled ever since junior high and maybe even a bit earlier. As time goes on I think I’m writing down better things, descriptions and such and digging deep into my real feelings about things and life. It’s a good way to explore and figure out who I am and what I’m thinking. 🙂

I started journaling few months ago and I think it really improved my mental health a bit lol. Usually, I write at night and sometimes, I forget what just happened hours ago (which I have to reopen my gallery to find some specific photos that have to do with my “day”). Anyways, it’s a great and a helpful article btw!

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15 Types of Creative Journaling Plus Benefits and Techniques

Discover our guide with the best prompts for creative journaling and become a seasoned writer in no time!

All writers struggle from time to time with writer’s block or feeling stuck in a rut. When your creative spark doesn’t ignite, it can be frustrating; sometimes stream of consciousness journaling can help you break through this wall. Creative journaling is one of my favorite low-stress solutions when I’m feeling uninspired. It comes in all forms, can help you focus or brainstorm, and feels good. Let’s explore how it works.

What is a Creative Journaling?

1. traditional written journal, 2. freeform journaling, 3. a poetry journal, 4. mixed scrapbook journaling, 5. travel journaling, 6. junk journaling, 7. a journal with prompts, 8. sketch or art journaling, 9. mind mapping, 10. bullet journaling, 11. dream journaling, 12. morning journal, 13. a reading journal, 14. food journal, 15. draft journal, 16. affirmation journal, what are some examples of creative journaling, can creative journaling help me organize, what are some creative exercises i can do in my journal.

Creative journaling is a way of getting your thoughts onto the page – and not necessarily with the written word, either! It helps encourage imagination and creative thinking as you combine mediums or try new types of prose and poetry to express thoughts. The result is a more flexible approach to writing and often some great ideas for both nonfiction and fiction approaches in your work.

“What?” you might be thinking, “How is a traditional journal creative? I already know how those work.” The goal is to use a traditional journal to unlock new thoughts. Open up a notebook, and you are confronted with very normal lines to write on. But, with creative journaling, you can find new ways to express thoughts by just getting the words out and seeing what happens. This is a great way to stumble across writing techniques and approaches you would have never thought of before, especially for forms like fiction or creative nonfiction.

In freeform journaling, write freely without sticking to the traditional writing rules. Why not skip as many lines as you want between sentences, and write wherever you want on the page? Why not write one section in the first person and the next in the second person? Why not write an entire paragraph in nouns, and the next in verbs, while still trying to convey your meaning?

As you can see, this kind of daily journal is a great way to play around with grammar and explore writing styles you don’t often use. It doesn’t always have to make sense, and it doesn’t have to be printable. The goal is to let creativity take over and write whatever comes to mind.

Even if you don’t usually try poetry, a poetry journal can be one of the powerful creative journaling ideas that jumpstart your writing. Noting down poems and playing with writing techniques such as metaphor, rhyme, and simile can inspire creative thinking and generate new ideas for your writing.

Also called a mixed media journal, this DIY journaling style allows you to be creative. While a traditional scrapbook focuses on pasting in complementary photos, shapes, and artwork, a mixed media version is much more freeform. You can write, draw, or paste in shapes and photos as you desire. Break out the crayons and color up a page! Write a paragraph, then doodle your thoughts about that paragraph around it.

Look for ways to combine thoughts with colors and images that you identify with those thoughts, then find suitable materials for the job. Maybe even grab a pack of stickers to use. Later on, when you are writing more traditionally, consider how references to colors or imagery could help strengthen your writing.

Travel journaling can be considered a form of diary writing; it is about recording the new places you visit, the new people you meet, and the new experiences you have. You don’t have to write in any particular form; remember to be descriptive and record what happened so you can remember it clearly. This will improve your descriptive writing and help you reference your experiences for later inspiration.

Junk journaling is travel-related scrapbooking where you paste actual mementos of your experiences. It’s focused on things that you would otherwise throw away after use. That could include train tickets, subway passports from a different city, wrappers from the food you ate on an airplane, pieces of a map you used, etc.

It’s a way to improve your memory and create a special journal to share with others. This type of journaling doesn’t require travel, either. Junk journaling can record actual receipts you collected or candy wrappers from a particular snack you had.

Create a daily journal with writing prompts for each session to give you a starting place. There are many journals prompts like this, with many different themes, so you can customize the prompts for what you had in mind. Here’s an affordable option on Amazon for generic prompts to give you an idea. Writing prompts are helpful because they give you a starting place, and you don’t have to develop a subject independently.

This type of journaling uses black sketchbooks and lets you choose what to put on the canvas. That opens a lot of doors for creative sketching and drawing. Again, even if you aren’t that type of artist, you can still find a lot of value in this journaling method. Sketching (no matter how good or bad you are) can unveil hidden possibilities in the world around you.

No matter how absently, drawing can help you focus your thoughts and create new realizations. Journaling has been found to offer many multiple benefits for creatives. If you are an artist, check out our article on art journaling for the complete lowdown. If not, have fun with lettering and doodles as you go.

Mind mapping is a digital option that’s closely related to brainstorming. Here, you can use an app to create and connect thought bubbles in various ways. The first benefit is that you don’t need to write or type that much to start mind mapping: Grab a good app, like the popular Xmind .

The second benefit is that you can start listing random thoughts or ideas that you’re having, in no particular order, then connect and categorize them later. It’s a good option for people who like to start with many different thoughts and find ways to link them together.

Bullet journaling means using bullet points when you journal. It’s a popular recommendation for people working on to-do lists and checklists they want to tackle. But bullet points can be used creatively by listing thoughts and feelings or creating lists of story ideas – you can write random ideas, even if they’re only a word or two.

The draw behind creative bullet journaling is that not every bullet has to be useful or meaningful. It can be easy to get words out of your head and onto a list so you can judge which are helpful later on. This may also be a handy precursor to creating an outline.

The rules for this journal are simple: Jot down everything you remember from your dreams. Any fragments qualify; it doesn’t matter how much sense they make. It’s usually best to do this early in the morning before you forget your dreams. Sometimes you can find the seed of a good idea from your dreams when you look at them later. Or you may discover a different option to describe something or a scenario that will work perfectly for your characters. It’s a little like reaching your hand into a grab bag.

A morning journal is an alternative or type of journaling you can combine with a dream journal. When you write in a morning journal, you jot down your stream-of-consciousness thoughts. They could be random worries about the day, hopeful plans, what you want for breakfast, how much you wish you could go back to sleep…just whatever you are thinking and feeling.

A morning journal like this can help you uncover new ideas, and it’s a common suggestion for all kinds of artists. It’s also a great substitute if you don’t remember any dreams from the night before but still need to journal.

As the name suggests, a reading journal is where you take notes on the novels you are currently reading. You can use these journals to keep track of more complex novels and make important notes to keep everything straight. That’s especially useful if you don’t have much time to read.

You can also use a reading journal to critique the novels you read. By critiquing another work, you often discover ways to improve your writing and new techniques you can use. Or, if you don’t want to get so technical, you can describe your feelings and thoughts while reading. Studying your reactions as a reader is also a great way to improve as a writer.

For this kind of creative journal, focus on describing a meal you had or the food you are eating. Use multiple senses beyond taste, and find the right words to describe what you like or dislike. Eating can be a very intense experience, and practicing it can help you improve the way you communicate sensory information. Plus, you may find you like being a food blogger!

This is a more significant journal for drafts of your writing work. Use it to create chapter openings, start writing critical essays, and experiment with upcoming player dialogue. Many writers prefer making drafts this way because there is less pressure to get it “just right.” Also, putting pen to paper may help open up more creativity than putting hands to keyboard for some journalers. Also, you don’t have to tote around a laptop to work on your drafts, so it’s a bit more flexible. Just getting a challenging section started can be a big help.

An affirmation journal is designed for positive thoughts – which can be immensely helpful for many writers who feel depressed or unfortunate. Use it to record when you’ve reached goals and empowering statements like, “I like writing a lot,” and “I completed an entire draft this month.” This can help create positive feedback in your mind that’s very healthy, emotionally, and as a creator.

FAQs on Creative Journaling

Inspiration for creative journaling can come from many places and creative people, so you don’t need to stop at this list. For example, you may want to look at the University of British Columbia’s guide and how students there have found success in creative journaling.

Keep in mind some types of creative journaling can be intensely practical. Some creative journaling types focus on fitness, budgeting, or recipes. These aren’t always as inspiring for writing, but they help you get organized. The popularity of gratitude journaling has skyrocketed in recent years and is known to improve your well-being.

1. Confine yourself to a single line. That’s all you get to express an idea: How will you do it? 2. Or, you could give yourself a brief time limit: Write everything you want in 5 seconds. Then reflect on what and why you wrote.

Looking for inspiration? Check out our best quotes about journaling !

11 Life-Changing Journaling Tips For Beginners

Journaling is an incredible tool that anyone can use to change their life. Here are 11 powerful journaling tips that will help you get started.

If you’re reading this, you’ve probably tried to start journaling , but perhaps you’re struggling to follow through or create a regular habit. I know it can be hard when you’re staring at a blank page, feeling stuck and wondering what on earth to write about.

As an avid journal-keeper, I’ve been there too. But I’ve also picked up a few tips that have transformed my writing and, ultimately, my life. It’s one of the best things I’ve ever done for myself, so I invite you to keep trying—and hopefully, these tips will help you along the way.

"11 Life-Changing Journaling Tips For Beginners" in a white box with an image of a woman's hand writing in an open journal, a vase of flowers, and a cup of coffee in the background.

First, let’s get clear on why journaling is so powerful. When you have a compelling reason to follow through with your writing, it will motivate you to keep going.

Why Journaling is a Life-Changing Habit

The modern world is loud and messy. There are so many things competing for our attention and voices telling us what we should think and who we should be. We all want to experience joy and live true to ourselves, but sometimes we feel lost.

The problem is that important thoughts such as our feelings, values and dreams are getting drowned out. We lose touch with who we are and what we really want from life.

This is where journaling can help. When you put pen to paper, it creates perspective and it clears the noise from your mind. You identify feelings, patterns, habits, dreams—things that have always existed deep within you, but were hard to see beneath the clutter of daily life.

But now that you’ve seen them, you can’t un-see them, which is why journaling is life-changing. It creates self-awareness, which in turn leads to new ideas, new opportunities, and new ways of being.

It has empowered me to live true to myself in so many ways, and I hope these journaling tips help you do the same.

At the end of the day, the questions we ask of ourselves determine the type of people that we will become. - Leo Babauta

11 Journaling Tips for Beginners

1. keep a list of go-to prompts.

Journal prompts are simple statements and questions designed to inspire your writing. They can be very helpful if you’re just starting because they give you a place to begin. Prompts can vary depending on whether you are journaling for a specific purpose—for example, if you’re journaling for self-care , you might start by asking, “What do I need most right now?”

The more you journal, the more you’ll discover what prompts work for you and what situations. I recommend keeping a list of your favourites, so you know exactly where to turn when you need a bit of guidance.

Be sure to keep reading to the end to get access to all of my favourite journal prompts!

2. Talk to someone

Many people struggle with journaling because it feels like you’re talking to yourself, so here’s a simple tip that often helps: write as though you’re talking to someone else.

You can write to:

Your future self
Your younger self
To someone who is no longer with us
To someone who has hurt your feelings
To someone you admire
To someone who needs your help

That last one might sound strange, but it’s actually one of my favourites. Often, we find ourselves stuck in a situation, and we don’t know what to do. But if someone in a similar position asked for advice? We’d have a lot to say.

Personally, I’ve found that this is about self-trust. In the short term, feeling overwhelmed or confused is easier than acknowledging we have answers. We’re just afraid to act out of fear of making mistakes.

This is just one example of the many self-truths I’ve learned from regular journaling.

3. Journal about what you want

When you journal, it shouldn’t feel like a school writing assignment. If you’re working from a list of journaling prompts, using a guided journal, or experimenting with a new journaling method, and something doesn’t feel right for you—then it’s OK to stop.

You don’t have to force yourself to follow through. Remember that the point of a prompt is to get your thoughts flowing freely, not necessarily to answer or address that specific question or statement.

If you start to veer off-topic, let yourself do so. Or if you feel like writing about your dream holiday or describing your favourite memory in detail instead—roll with it. If you’re more open and relaxed while writing, you’re more likely to discover personal insights.

4. Journal how you want

Not only should you write about what you want, but you should write how you want. You can use a bullet journal, a ratty old notebook, beautiful pens, or your phone and one of many notetaking apps. I’ve always been a fan of pen and paper, but I recently started using Notion for some of my daily journaling and love it. So do what works for you, and remember, there are no rules.

5. Start with a scribble

If you’re a pen-and-paper person, then a traditional journal can be a fun way to indulge in your love of stationery—but it’s important not to get caught up with perfectionism.

A quick online search will show you 101 ways to create gorgeous, picture-perfect journals, and trust me. I know the appeal! ( This Instagram account is all of my journaling dreams come to life .) But here’s the thing: too much inspiration can often lead to paralysis.

When I first started journaling, I’d buy a beautiful notebook and then it would sit empty for months because I was so overwhelmed by that first blank page.

If you can relate, here is a straightforward albeit scary tip: cover the first page with a big scribble! A friend of mine recommends doing this as a way to break the ice, but if you’re not so brave, other options are to write down your favourite quote or stick a picture on the first page.

An image of a woman's hand writing in an open gratitude journal, a vase of flowers, and a cup of coffee in the background.

6. Let others’ words inspire you

Speaking of quotes, I love using them as part of my journaling practice. When I’m feeling stuck or uninspired, I simply pick one that speaks to me. (Here are some favourite quotes about a life well lived .)

Then I explore my reaction to the quote in my journal. Some questions I ask include:

How does this quote make me feel?
How does this quote apply to my life?
After reading this quote, I feel inspired to _____

7. Let go of expectations

Freewriting is a form of journaling where you write everything down without stopping, editing or even correcting grammar until your mind feels empty. This is a highly cathartic method that is useful when you feel overwhelmed . The trick to this—and any form of writing for self-discovery—is to let go of expectations .

You might find yourself opening up about thoughts you didn’t expect. Embrace the unexpected and let it show you the truth behind what you’re carrying at that moment.

Keep this in mind at the start of your journey as you may feel pressure to journal the “right way”. When it comes to journaling, there is no right way. It’s your space to explore how you see fit. Don’t overthink it—just keep writing!

8. Honesty is key

To get the full benefits of journaling, you have to be honest. Open up and be vulnerable—it’s one of the few genuinely private spaces you have (unless you choose to share your journal with someone). The more honest you are, the closer you’ll get to your truth.

9. Keep your journal close

A great beginner journaling tip is to keep a journal close to you throughout your day. Whenever you have a thought or feel strong emotions, write them down. This helps you get familiar with the act of writing things out and turning to your journal to explore things that happen in your life.

It can also help you change your habits in real-time. For example, I used to struggle a lot with letting little things bother me . My emotions would overwhelm me, and I felt unable to control them—until I started writing about them.

10. Make journaling a habit

One of the most important ways to make journaling work for you is to stick with it. This is usually the most difficult at the beginning as you’re still getting used to the format and finding what feels the best for you.

The more you write, the more it will become easier, but until then, it can help to integrate your journal practice with an existing habit. This is called habit stacking , which is basically piggybacking a new habit on an already established one.

For example, if you stand by the kettle while you make your coffee every morning, try using that time to journal. You don’t need to write pages and pages. You just have to show up every day and write something, even if it’s only a single sentence.

11. Enjoy the process

Journaling is about self-discovery and creativity. It’s also a time for you to get to know yourself and enjoy your own company. Be free! Write exactly what you think and enjoy this time for yourself . We seldom get enough of it.

Bonus Tip: My Favourite Journal Prompts

Here are a few of my favourite journaling prompts:

Self Care Journal Prompts For When Times Are Tough
7 Mindful Journaling Prompts to Calm An Anxious Mind
21 Journaling Ideas + Prompts For Self-Discovery
7 Journal Prompts to Inspire Simplicity

What are your favourite journaling tips? If you have any prompts or ideas that you’d like to share, let us know in the comments!

Sharing is caring!

3 thoughts on “11 Life-Changing Journaling Tips For Beginners”

definately enjoy every little bit of it and I have you bookmarked to check out new stuff of your blog a must read blog!

I agree with #4, For me, Notion was my life saver when it comes to journaling.

Thank you for these great tips! Having a list of prompts has been so instrumental in my growth that I created a deck of cards for myself that I now use with clients as well. Pen to paper seems to be critical for me, but I may try a digital version to compare.

1. Start writing about where you are in your life at this moment.

Describe your living situation, your work, and your relationships. Are you right where you want to be?

2. For five to ten minutes just start writing in a “stream of consciousness.”

Don’t edit your thoughts or feelings and don’t correct your grammar. Don’t censor your thoughts.

3. Start a dialogue with your inner child by writing in your subdominant hand.

Answer with your dominant hand. What issues emerge?

4. Cultivate an attitude of gratitude by maintaining a daily list of things you appreciate, including uplifting quotes.

Keep it in one journal or in a separate section so that you can read through it all at once. When you feel down you can read through it for a boost of gratitude and happiness.

5. Start a journal of self-portraits.

You can take pictures, draw colors or shapes or collage images. Learn to love and accept yourself just the way you are today.

6. Keep a nature diary to connect with the natural world.

The world we live in is a magical and mysterious place. Record the things you notice about the sky, the weather, and the seasons.

7. Maintain a log of successes.

Begin by writing the big ones you remember then regularly jot down small successes that occur during the week. As you pay attention, your list will grow and inspire you.

8. Keep a log or playlist of your favorite songs.

Write about the moods they evoke. When you hear a song that triggers a strong memory, write down how you feel and explore that time and space of your life.

9. If there’s something you are struggling with or an event that’s disturbing you, write about it in the third person.

This will give you distance and provide a new perspective. Write down what you learned about yourself.

10. Develop your intuition.

Write down questions or concerns then take a deep breath and listen for a response from your Higher Self. Let yourself write automatically. If you don’t get an answer right away, look for signs during the day.

We all have dark days, black moods, and anxious feelings. Use writing in a journal to explore the darkness. You will find your inner light when you do.

Photo by JuditK

About C. Loran Hills

Loran is a travel guide on the spiral journey of life. Her business, Loran’s Heart , is filled with journaling prompts, nature photographs, and inspirational products to help you grow and develop spiritually. Her e-course, The Seeker’s Journey , will take you on the quest to discover and manifest your inner truth.

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How To Start Journaling: The Best Journal Writing Guide For Beginners

I remember the first time I tried to start a journal, I was in my early 20s and I had just read a book that recommended journaling as a way to process thoughts and emotions. I was really skeptical at first but decided to give it a try anyway. I grabbed a rather beautiful notebook that I’d been given for Christmas a few years before, picked up my pen, and stared at the blank page in front of me. I’m not going to lie, it was awkward!

I didn’t know how to start journaling!

I didn’t know what to write about, or how to express myself. I had no idea where to start with my first journal entry. I then also realized that I really didn’t want to mess up the beautiful journal in front of me – the pressure was intense !

After a few minutes (that felt like years) I placed my pen on the paper and started writing about how nervous I was about writing!

After a little while something unexpected happened. I started to feel a sense of calm and before I knew it, I had one full page of writing!

Was it good? No.

Was it eloquent? No.

Was it masterful and life-changing? Also no!

Would someone who read it think I was crazy? Absolutely yes!

But it was a start!

Over the years I’ve continued to journal. I wish I could say that I’m 100% committed to the process but sometimes life gets on top of me and I’ll go weeks without writing a single thing. But, whenever I come back to it, I’m always surprised by how much it helps me !

In this article, I want to help you start your journal if you are a beginner. And trust me, once you’ve done your first page, it becomes a whole lot easier so let’s get started!

But before we begin…

If you find this article helpful, please consider pinning it! We would really appreciate it 🙂

Journal Writing and Its Benefits

Choose a journal, setting a journal writing routine, decorating your first page, let go of any preconceived ideas you might have, write a letter to your future self, create a bucket list, self discovery, favorite memories, future aspirations, thankfulness & gratitude, reflect on your day, creative expression, brain dumping, today i am feeling…, i am grateful for…, my goal for the next 30 days is…, i am proud of…, i am looking forward to…, my favorite memory from my childhood is…, i am currently reading/watching/listening to…, my favorite quote or mantra is…, i am feeling stuck/overwhelmed/frustrated because…, my dream job/vacation/adventure is…, don’t compare yourself to others, set small achievable goals for yourself, allow yourself to write freely, use promps or templates, journal with a friend, track your progress, choose a quiet, comfortable place to write, be patient and kind to yourself, fear of not doing it “right”, lack of time, self-criticism & perfectionism, lack of motivation, difficulty expressing your emotions, privacy concerns, feeling overwhelmed.

If you are here then I’m sure you already know what journaling is and you probably also have a good idea of what its benefits are.

But if you would like a refresher, then check out my two previous articles, “ What is Journaling and Why Should You Try It ?”, and “ 15 Amazing Benefits Of Keeping A Journal “.

How To Start Journaling

Let’s jump into getting you started with your first journal entry! As a journaling beginner , I know that starting a journal can feel really intimidating so I’ve tried to create a step-by-step process that you can follow to try to make it a bit easier.

Need some ideas about the different types of journals that you can start? Check out this article: 35+ Different Types Of Journals To Keep

I don’t know about you but when I was a kid I used to love shopping for new stationery at the beginning of the school year. It was so exciting! It was like a fresh start and a new beginning . As an adult, I still love choosing new notebooks and stationery!

But where do you start when choosing a journal? My recommendation is to choose something that fits your personality and gives you that warm and fuzzy feeling when you look at it. Your journal is going to be like a loyal companion to you so the very last thing you want is a notebook that you hate looking at!

And if you feel inspired, you can also choose colorful markers and pencils to add to your journaling stash!

Make your journaling journey even more special with one of our personalized journals!

That said, of course you don’t need a fancy notebook or stationery to start your journal . If you are just starting out, start with anything you have! It might actually be easier with a notebook that you don’t consider beautiful or special.

Remember how much I didn’t want to mess up my beautiful first journal?

Don’t be me!

If you feel a bit overwhelmed by the idea of filling the big blank pages in an A4 notebook or journal then choose a smaller notebook that is easier to fill and less intimidating.

As a beginner, consistency is the key when it comes to journaling ! So the easiest way to get started is by choosing a time and place where you can write in your journal peacefully and without distractions.

This could be first thing in the morning , before bed, or even during your lunch break. Just choose a time that you know you will be able to stick to on a daily basis.

Remember, you don’t want journaling to become a chore so choose a time when you won’t feel rushed or pressurized!

Once you have decided on a time, commit to sticking to it, and if necessary, set a reminder on your phone so that you don’t forget!

And, if you feel that writing on a daily basis is too much, then set a routine that is easier to stick to even if it’s just journalling a few times a week . The trick is to get into a routine that you can stick with.

And what if you don’t feel like writing on a particular day? Don’t beat yourself up about it. Simply journal in your next timeslot… or! Open your journal and write about why you don’t feel like writing on that day… even if it’s short and sweet!

Writing Your First Journal Entry

You’ve got your journal, you’ve got your pens and other stationery, now where do you begin?

Some people find that a great way to start their journal is by decorating their first page .

This is a fun way to get your feet wet without committing to actually writing anything!

Plus you get that “I’m going to mess up this beautiful journal” feeling out of the way. But remember, journaling is all about you so, if you don’t want to decorate the first page, then skip this bit.

Decorating your first journal page is a great way to make your journal feel more personal and special. Here are some ideas to get you started:

Use Colorful Pens or Markers – You can get started by writing your name or a quote that inspires you in bright colorful letters using pens and markers that you love. Get color palette ideas here!
Add A Doodle or Sketch – Adding drawings and sketches that you’ve drawn is a great way to make your journal feel even that much more personal.
Stickers and Washi Tape – You can use stickers or washi tape to add color and interest to your first page. You can also use them to create a border or frame around your page.
Use Stamps or Stencils – If you have a stamp or stencil collection then use them to add patterns, images, or words to your page.
Add a Collage – You can create a collage using images, words, or other things that inspire you! This is a great way to celebrate your personality and interests.
Add a Quote or Lyrics – If you have a quote or specific lyrics that inspire you then add those to your page, and decorate around them with colors, doodles, stickers, and other fun things.
Create a Vision Board – A great way to start your journal is by using your first page as a vision board where you can include images and words that represent your goals and dreams.
Play WIth Fonts – Sometimes you might find it easier to create headings or titles in Word or Canva. Doing this allows you to play with different fonts and print out pages you can stick inside your journal (check out some awesome free font ideas here ).
Keep It Simple – Don’t feel like you need to over-decorate your first page – sometimes simplicity is best! Remember that the most important thing is to have fun and make your journal your own!

Before you start your journal you must remember this…

There is no right or wrong way to journal!

Say it with me, “There is no right or wrong way to journal” 🙂

Okay great, I’m glad that is out of the way.

Oh and before I forget…

Your journal is personal and for your eyes only!

When you start journaling you might need to make a conscious effort to let go of the idea that someday someone might read your personal journal .

I remember that this is one of the things that held me back from truly expressing myself when I first started journaling ! Subconsciously I was scared that someone would find my journal and read it – I would then be incredibly embarrassed and would need to move to another town!

I get it, the fear is real!

I really had to learn to let go of the idea that someone might see my writing and you will need to do the same because you’ll never be able to fully express yourself as long as you hang onto the idea that someone is going to read your personal journal . And if all else fails, hide your journal under your mattress or in the ceiling!

Start Writing!

As I mentioned before, there is no right or wrong way to journal so you really can do anything you like!

Some people like to start their daily entries by recording the date at the top of the page so that their journal becomes almost like a diary. Others like to divide up their personal journals into categories or sections where they can record or write about specific things such as what they are grateful for.

Although there is no “proper” way to start journaling here are a few suggestions on what to write when you begin writing in your journal:

Write a letter to yourself a year from now. Write about your hopes, dreams, goals, and aspirations and what you hope to achieve in the coming year. Write as if you are writing to a special friend or family member that you love deeply and trust completely. Someone who doesn’t judge or criticize.

Take this idea a step further and write letters to people in your life . This is a great way to explore how people make you feel.

For example, if someone has hurt you, write about what happened and why you feel the way you feel. Likewise, if someone is an important, loving part of your life, write a letter to them expressing why you love them.

Remember that these people will never see your letters so you can be completely open and honest.

Create a bucket list of things that you want to achieve or experience both in the coming year and in the future. Make notes to explore why these goals and experiences are important to you.

Once your bucket list has been created. Go through each item and write about how you will feel once you have achieved specific items on the list. And if you like, add pictures and drawings that inspire you!

Write down any traits or qualities that you love about yourself . Describe your talents, gifts, beliefs, hopes, and dreams. Here you can also explore your fears and anxieties.

You can also write about the things that you don’t like about yourself and how you want to work towards becoming a better person. You can also write about things that you would like to learn or explore about yourself.

Another great way to start writing is to close your eyes, take a few deep breaths, and in your journal describe how you are feeling at this moment. You can also write about the thoughts that are circulating in your mind as you begin writing.

Begin your first personal journal entry by writing about your favorite memories. Think back to when you were younger and write about the happiest times you can remember . You can also include what made each of these memories so special for you.

Write about what your perfect day would look like in five years’ time . Record everything from what you will have for breakfast or who you will spend time with. You can include steps you can take today to help you move closer to that ideal day.

Start your journal by writing down some of the things you are most grateful for today. Write about how each of those things makes you feel and why you are so grateful for them.

If there are specific people that you are grateful for, write about why these people are so special to you and how they make you feel. Write about ways that you can show them how much they mean to you.

One of the best ways to start your journal is simply by reflecting on what happened during your day. What were the highlights and what were the challenges? Were there any particular moments that stood out and how did they make you feel?

Imagine that your emotions and feelings are colors . What colors would they be? Create drawings and sketches to represent how you feel in the moment using some of the colors you’ve chosen.

Brain dumping is where you simply write, you don’t think, you just write ! If you find it tricky to start then set a timer on your phone for a few minutes, turn your brain off, and just write.

Don’t think, don’t edit, don’t worry about spelling, just write.

After your timer goes off you can continue writing if you would like to, otherwise you can stop and reflect on everything you have written during your session.

Prompts To Get You Started

If you still feel a bit stuck with getting started with your personal journal, then here are a few beginner prompts to help you . Write these prompts down in your journal and then write your responses underneath them.

Remember that journaling is a safe space for you to express yourself honestly. Don’t worry about grammar, spelling, or how your writing flows. Write freely and without judgment by allowing your thoughts and feelings to flow onto the page.

This prompt can help you check in with your emotions and reflect on your current state of mind.

This prompt can help you create a sense of gratitude and appreciation for all the good things you have in your life.

Explore how to include gratitude in your journaling with our giant list of over 300 Gratitude Journaling Prompts

This prompt can help you set a short-term goal for yourself. Of course, your journal is also a great way to track your progress!

This prompt can help you reflect on your accomplishments and build your self-confidence.

This is a great prompt to help create a sense of excitement and positivity in your life. By using this prompt you can explore why the things you are looking forward to are important to you and how you can create more of them in your life.

This prompt is a great way to tap into your nostalgia and reflect on happy memories of the past.

This is a wonderful prompt that helps you reflect on your current interests and hobbies and it can help you explore new ones.

This prompt can help you reflect on your values and beliefs and provide inspiration and motivation for your journaling journey

This prompt can help you identify and explore areas of your life where you may be struggling and it can give you space to brainstorm solutions and strategies to help you overcome those challenges.

The prompt helps you to think about your aspirations and dreams. It also gives you the space to brainstorm ways to make them a reality.

Need more prompts? Get Hundreds Of Prompts In Our Free Prompt Library!

Journaling Tips For Beginners

If you are new to journaling it is important to keep a few things in mind to make the most of your experience. Here are some tips to help you get into it.

Remember that everyone’s journaling journey is unique so don’t get caught up in comparing yourself to others. Don’t worry about how often other people journal, how long their journal entries are, or how “good” their writing is. Focus on yourself and let your journaling evolve naturally.

Don’t feel you must journal for hours a day. Set yourself small, achievable goals such as writing for 5 to 10 minutes a day and gradually increase your time as you become more comfortable.

Journaling is a safe space for you to express yourself freely and honestly. Don’t worry about grammar, spelling, or how your writing flows.

If you are struggling to come up with ideas to write about then use prompts or templates to get you started. You can find prompts and templates online or you can create your own based on your interests, feelings, or experiences.

Our Prompts Library Contains Free Prompts For The Following Topics:

Shadow Work
Anxiety And Stress
Self-Improvement & Success
Relationships
Self-Love And Self-Care
Spirituality
Manifestation
Visualization

When you start journaling it can be great to get started with a friend who can give you support. You can share ideas, prompts, and feedback with each other and you can encourage each other to keep going.

Keep track of your journaling by marking off days on a calendar or using an app to help you. Use reminders on your phone to keep you on track. This will help you make journaling a consistent part of your routine.

Find a place to write that is quiet and comfortable so that you can focus without distractions . This could be your bedroom, a park, or even a cozy local coffee shop.

Remember that journaling is a habit that takes time to develop. Be patient and kind to yourself as you start to journal and don’t get discouraged if you miss a day or two – simply get back on track and keep moving forward.

Things That Might Be Holding You Back From Learning To Journal

If you’ve made it this far then that means you are really committed to starting to journal! That’s great. However, there might still be some things that are holding you back from getting started. Let’s take a look at some common things that people experience and how you can overcome them:

There’s no right or wrong way when it comes to journaling! Just write! If you are feeling stuck try brain dumping or freewriting where you write whatever comes into your mind without stopping or worrying about things like spelling or grammar.

“I don’t have time to journal” is a common excuse. But if you think about it, journaling can actually save you time in the long run by helping you prioritize your thoughts, feelings, goals, and priorities. Start small with only a few minutes a day and don’t beat yourself up if you miss a day or two.

Trust me, it is really easy to get caught up in self-criticism, especially when it comes to something like journaling.

Remember it’s okay not to be perfect.

Trust the process and don’t be too hard on yourself. It’s okay to make mistakes, write messily, or have unfinished thoughts and pages. The goal of journaling is to learn and grow not to create a perfect work of art so enjoy it!

It is very normal to feel unmotivated sometimes, especially when you are just starting to journal.

You can overcome this by committing to writing for a few minutes, a couple of times a week. You can also find an accountability partner by journaling with a friend or joining a journaling group.

Journaling is an emotional experience and it can be difficult to express your emotions especially at first. It is okay to take your time and start small.

Try starting by writing about your day and as you get used to writing, you can gradually explore deeper emotions and topics.

We’ve spoken about this one already but if you are still concerned that someone is going to read your journal then you could consider using a password-protected digital journal or a journal with a lock.

You can also try using pseudonyms when writing about people so that if someone does read your journal they won’t know who you are talking about.

Although journaling can be a powerful tool for self-reflection, it can also feel overwhelming sometimes. If you are feeling stuck or overwhelmed, try breaking your journaling down into smaller more manageable chunks.

For example, write three things you are grateful for in the morning and then write about your day in the evening.

Try brain dumping or freewriting with a stopwatch to get you unstuck.

Journaling Is A Journey, Not A Destination

Remember, journaling is a journey, not a destination. It is a habit that needs commitment, patience, and kindness. Be gentle with yourself as you start your journal and don’t be scared to explore new methods and techniques.

As you continue to write in your journal it will become easier and you will find that it becomes a great tool for making your way through life. You will find it a great help with facing difficult decisions, struggling with setbacks, and even celebrating successes!

I hope this article has helped you if you have been stuck on how to start journaling! I’d love to know if you managed to get started or if you need help. Let me know in the comments section below!

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How to start & stick with a journaling practice that supports mental health.

When's the last time you wrote something that you knew nobody else would read? While plenty of us stop journaling as kids, reintroducing the practice as an adult has been shown to work wonders for mood and outlook. Here, writers and therapists weigh in on how to start a journaling routine you'll actually stick with, for the sake of your mental health.

What does it mean to journal?

Most of the writing we do daily has an intended audience, but journaling is something you do just for you. It's a personal practice that you can do anywhere, at any time.

"You don't have to rack your brain to consider what you'll write about. You don't have to research. It's all in you," Aimee Chase, author of the guided journal Purpose, Not Perfection , says of what differentiates journaling from other forms of writing.

The purpose of journaling is different too. While most writing is about opening up and sharing, journaling is more about looking inward and exploring what makes you tick. "The purpose of journaling is to awaken conscious thinking, which is simply having an honest conversation with yourself," says Meera Lee Patel , an artist and author of many guided journals; Create Your Own Calm most recently.

"That doesn't mean being conscious of your writing—of the words you're using or the sentences you're forming," Patel adds. "In fact, if being hyper-aware of your writing is causing you to censor yourself, it defeats the purpose of journaling."

Types of journaling.

Journaling is an incredibly flexible practice that can be easily tailored to your needs and whims. Here are a few ways to do it:

Free-form journaling: This "Dear Diary" style is what most people imagine when they think of journaling. It involves writing about whatever's on your mind that day—the good, the bad, and the ugly. While licensed clinical psychologist Elena Welsh, Ph.D., sees value in this approach, she notes that it tends to be more time-consuming than other journaling methods. It can also reinforce existing unhealthy thought patterns when not reread with a critical eye—which we'll touch on more later.
Morning pages: A more regimented form of free-form journaling, writer Julia Cameron's morning pages technique involves handwriting three pages of thoughts first thing in the morning. The stream-of-consciousness method is meant to illuminate thought patterns and unlock creativity.
Mindfulness journaling: Mindfulness journaling involves describing your current surroundings or emotional experiences in detail—paying attention to all five senses. It's a way to get out of your own head and connect to the present moment.
Gratitude journaling: This is the journaling method that has been researched most extensively for its role in mental health. Gratitude journals are filled with things that you're grateful for. They can be larger things like your health or family, or smaller snippets like a cup of coffee or a funny conversation. The idea is that by bringing your awareness to positive situations, you're training yourself to notice them more often. Experts note that it can be helpful to express gratitude for setbacks as well , as well as share your gratitude with others .
Mood check journaling: You can also use your journal to perform a quick mood check and write down how you're feeling in a particular moment. You can jot down a list, compose a paragraph, or even make a drawing; the goal is just to check in with yourself and your emotional state.
Bullet journaling: The type-A journaler might enjoy the Bullet Journaling Method . It combines elements of a calendar, to-do list, and notebook and allows you to reflect, plan, and daydream all in one place. You can learn all the ins and outs of bullet journaling here .
Dream journaling: Oh, the infinite writing fodder that lives in our dreams! Dream journals are a place for you to write down and analyze your dreams from the night before. In the process, you'll start to remember your dreams more clearly and might even get some insights into your subconscious .
Tarot journaling: Similar to a dream journal, a tarot journal is a place to store thoughts and reflections on your last tarot , oracle , or any other spiritual reading.
Guided journaling: Finally, those who are new to the practice of journaling might want to check out guided journals with built-in prompts and reflection exercises. "If you're someone who gets stuck worrying about what to write, guided journals take all that pressure away," Chase says. "They give you a little springboard for your thoughts."

Guided journals

Getting to good: a guided journal.

Purpose, Not Perfection: A Journal for Quieting the Negative Voices and Loving the Life You Have

Create Your Own Calm: A Journal for Quieting Anxiety

The benefits of journaling.

These are just a few things you might expect to feel once you start journaling regularly:

Increased emotional awareness.

In today's demanding world, it can be difficult to find time to look within and consider how you're actually feeling.

Journals give you the opportunity to do just that, and they grant you safe space to name all the different emotions you may be feeling at any given moment.

Welsh says that this can be beneficial to mental health, especially when compared to the alternative. "The danger of not checking in is that when we're less aware of what we're feeling, it's more likely to impact our behavior," she says.

Alternatively, research shows that emotional awareness has been shown to decrease symptoms of anxiety 1 and depression .

Improved mood.

Over time, journaling—particularly gratitude journaling—may improve mood. "We only have so many thoughts in a day. If the proportion of your thinking is negatively skewed, you're going to be in a negative mood," says Welch.

Calling your attention to positives may help restore this balance. She explains that in doing so, you're essentially training your brain to look out for the things that make you happy.

More mindfulness.

Writing about what's going on around you can help keep you in the current moment—and out of the past or future. Welsh explains that the brain has trouble regretting things that happened in the past or worrying about what's in store for the future when it's fixated on the present.

"If you're actively describing your surroundings, your brain can't worry as much about this or that," she says.

Better health overall.

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Beyond reducing stress 2 and boosting mood 3 , research has shown that expressing gratitude may help lower blood pressure, deepen sleep 4 , and improve self-reported health 5 overall.

Want to switch up your gratitude logging? Studies also show that writing with your nondominant hand can help keep the brain sharp.

More resilience.

Journaling can be especially helpful during hard times. "While I do try to journal regularly, I find myself most compelled to write in my journal when I'm angsty or confused or trying to find a light at the end of a tunnel... Journaling is a habit that has gotten me through all of the bumpy stretches in my life," Chase says.

"Writing about my life also keeps things in perspective and reminds me that my experiences are worth telling," she adds.

Self-discovery.

Last but not least, journaling can help you get to know yourself a little better. "Through journaling, I have learned how to organize my thoughts, alleviate stress, and challenge certain ideas and habits I previously believed were inherent parts of me," Patel says of the lessons she's found on the page.

"I've learned not only that I'm capable of change but that I greatly value continuous inner evolution."

Tips for getting started.

There are no hard-and-fast rules when it comes to journaling (heck, you don't even have to handwrite if you don't want to!) but these pro tips can help you get the most out of the practice:

Read your old entries.

Most people know the experience of reading through old journal entries and totally cringing (which just goes to show how critical we tend to be of ourselves). But as painful as it may be, Welsh says that if you're using your journal as a therapeutic tool, reading through old entries is essential.

Doing so will give you a glimpse into how your mind works. And once you step away from an entry for a while, you'll find it easier to serve as an objective observer to your experience.

Every once in a while (you can set your own cadence here), Welsh recommends reading back your old entries, pen in hand, and circling any time you exaggerated (i.e., "I will never succeed") or put yourself down (i.e., "I totally messed up today.)

"This will help you notice, and thus start to shift, unhelpful habits you might have," she says.

Let your previous entries guide your future ones.

As you read through your old entries, you'll want to pay attention to any themes that come up in your distorted thinking. When you notice that a certain situation or thought is a trigger for you, that's your cue to investigate it more. You might choose to spend your next few entries exploring ways to shift this negative thought pattern.

Welsh notes that someone who has been through trauma might have trouble with this exercise or find that writing about personal problems only reinforces them. In that case, a mental health professional may be able to help you find new ways to approach them.

Play around to find a method that works for you.

Welsh says that beginners may need to try out a few types of journaling before finding what works for them. Try gratitude journaling one week and mood checking the next and see what sticks.

You can also play around with the frequency and quantity of your journaling, opting to do one or two longer entries one week and daily shorter entries the next.

If you're looking to make journaling a habit, try to do it every day.

No, you don't need to journal every day to get something out of it. However, you might like the structure of taking a few minutes to write daily and find that doing so makes it easier for you to keep up with the practice.

To help get yourself in the groove, Welsh says that journaling at the same time every day (first thing in the morning or right before bed are popular) or pairing journaling with another daily habit (like drinking coffee) can make it more second nature.

Chase recommends choosing a time when your mind is the clearest and you have the fewest distractions.

Set realistic expectations.

There is no magic amount of time you need to spend journaling to reap its benefits. On the contrary, when you put too much pressure on yourself to write a certain amount, it can cause you to give up on the practice altogether.

Instead, be realistic about the amount of time and energy you have to put into your journal, and tailor your practice accordingly.

"I place far less importance on how much time I spend journaling, concentrating instead on how it makes me feel when I do: which is usually in a better place than before I started," Patel says.

Chase adds that "our lives are all just too busy to lounge about journaling for hours, so I propose keeping your sessions short... And sometimes, if I really don't want to journal, I don't force it. Journaling should be fun. It should be a release, not an assignment or a duty."

Set yourself up for success.

Patel and Chase agree that where you keep your journal matters. After all, you'll want to make sure it's on hand when the inspiration strikes.

For Chase, that means leaving a journal out on her nightstand so it's within arm's reach before bed. Those with a more spontaneous personality may want to keep theirs in their bag so they can write on the go, Patel says: "Make it easy for journaling to become a part of the routine you already have."

But again, if a day passes by and you don't get around to opening your journal up, that's totally fine. When Patel isn't in the mood to write, she remembers that she's felt this resistance before and is always glad when she pushes past it. But "if that doesn't work," she says, "then I let it go and try again the next day."

Blank journals

white journal with jaguar pattern on cover

Manifestation Journal

journal with orange and green detail on front cover

Hard linen journal

Prompts to try.

With that, you're ready to fill up some pages. Get those pencils poised and get started with these thought-provoking prompts courtesy of Patel, Chase, Welsh, and the mbg archives:

What do you want your life to look like in five to 10 years? Even more importantly, how do you want to feel?
What are some little things you used to stress about that you now realize are not so important?
If the natural landscape around you were a person , who would it be?
What makes you feel anxious? What does that anxiety feel like? What are you afraid will happen? What action will you take if this happens?
Describe your childhood bedroom using all five senses .
Write a love letter to yourself .
Picture a wise, loving, and more evolved version of you. Not someone else but the you you're meant to be. Imagine becoming that you. Describe yourself .
What are you doing, today, as far as plans and action steps, to take good care of your future self ?
What does success mean to you ?
When do you feel most alive ?
Make a list of the major events that have shaped your life. Then, write down the struggles that have shaped who you are today.
Write down the best 3 things that happened to you today, 5 beautiful things you saw today, 3 little habits you want to do tomorrow, and/or a goal you're excited to work toward in the future.

The bottom line.

There are a million different ways to keep a journal, and each one can teach you a lot about who you are and what you want out of life. Pair your writing with other accessible mental health tools like breathwork and meditation , and prepare to turn the page on new and potentially game-changing insights.

https://pubmed.ncbi.nlm.nih.gov/28101745/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5506019/
https://journals.sagepub.com/doi/abs/10.1177/1948550611416675
https://pubmed.ncbi.nlm.nih.gov/25736389/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3489271/

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How to journal: writing tips, journal topics, and more.

Writing in a journal is a great way to de-stress and keep a record of your life, but starting one can be daunting. Read on or watch the video below to see some of our favorite tips on how to journal, topics to write about, and more.

Benefits of Journal Writing
How to Start Journaling
What to Put in a Journal
Journaling Tips

There are many reasons to start a journal. One of the most important functions of journaling is to serve as a non-judgemental outlet. A journal is a private space to process events in life, both good and bad. When difficult things happen, you can write about them rather than keeping those feelings inside. Negative emotions like frustration or anger are heavy weights to carry. It can be incredibly relieving to instead put them down on paper.

Journaling can be a fruitful long-term endeavor as well. It can be difficult to remember small but meaningful things that happened in your life. Keeping a journal allows you to read past entries and jog your memory. Furthermore, if you would like to share your journal down the road, first-hand experiences will be especially meaningful for future generations. A journal serves as a record of the exact period you are living through, which can be markedly different from your life a year later, or even decades down the line.

These are not the only benefits to journaling, though we could not possibly list them all. Whether you use your journal to organize your thoughts or record your life, the most important part is that you get what you need out of writing a journal.

The most difficult part of journaling is creating time for it in a busy schedule. Here are three tips to help you put pen to paper.

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How you use your journal is up to you. Here are five of our favorite ways to use a journal.

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A list can also serve as a table of contents. Write a list of recipes to try, then fill in pages with instructions and reviews. Add notes like spices to experiment with so they are easy to remember for next time.

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What did I do today that I’m proud of?
What did I do today that I can work on?
How can I help others in an immediate way?
What can I do to help me grow?
What am I looking forward to?
How can I achieve my goals?

Make questions that are geared for your own life by focusing on what’s important, like career or family matters.

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Everyone has their own notebook preferences, but we recommend using a threadbound one with at least a hundred pages. This provides plenty of space, and the pages will lie flat so it is easier to write inside. The Midori MD Notebook and Life Noble Notebook are both good options, though there are many more to try.

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A specific fill-in-the-blank sentence is a useful way to begin writing as well. It becomes easier to get right into your journal without worrying about what to start an entry with.

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Try new things and find what works for you.

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It is never too late to start a journal , and it can serve many purposes. You can write down personal thoughts, store useful information, or express your creativity. Do you have any journaling tips? Share them in the comments below.

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How to Write a Journal

Last Updated: June 24, 2024 Fact Checked

This article was co-authored by Catherine Boswell, PhD . Dr. Catherine Boswell is a Licensed Psychologist and a Co-Founder of Psynergy Psychological Associates, a private therapy practice based in Houston, Texas. With over 15 years of experience, Dr. Boswell specializes in treating individuals, groups, couples, and families struggling with trauma, relationships, grief, and chronic pain. She holds a Ph.D. in Counseling Psychology from the University of Houston. Dr. Bowell has taught courses to Master’s level students at the University of Houston. She is also an author, speaker, and coach. There are 9 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 248,683 times.

Journal writing is a creative form of recording your feelings free from the fear of judgement or criticism. Writing in a journal can allow you to work through complex issues in your life, exploring them thoroughly and candidly. It can also be a way of relieving stress, rather than inadvertently taking out your unexplored feelings on someone else. See Step 1 below to start writing your own journal.

Journal Entry Template

Starting Your Own Journal

Step 1 Find something to contain your journal entries.

If you're looking at computer-based options for your journal, you might want to consider starting a blog - essentially an online journal that other people can read . A variety of free blog sites exist, some of which allow you to control who can and cannot read your blog.

Step 2 Start your first entry by setting the scene.

If you're writing a blog, you may want to begin by addressing your readers.

As an exception to this rule, if you're writing a blog, while you'll want to be open with your emotions, consider your audience. You may want to consider censoring your most intense and/or personal thoughts.

Many journal-writers like to add an entry every night before bed. This is a healthy routine because it allows the writer to relax and unwind at the end of the day by "letting out" any lingering emotions. Be sure to write honestly, don't overthink it, and stay focused.

Step 5 Re-read your past entries for insights.

Use your past entries to reflect on your life. As you read, ask yourself questions like, "Am I the same person who wrote this entry?", "Is my life going the way I want it to?", and "How can I work to solve any problems that may have been troubling me when I wrote this entry?"

Step 6 Give your journal some personal style.

The experiences you have while travelling can be some of the most influential ones in your life. Discovering the beauty of nature, making a friend in a far-off place, and even simply leaving your home can shape you, so document these things!

If you're using a digital journal, like a blog, try adding photographs to your posts, including links, and choosing colorful templates.

Writing Great Journal Entries

Step 1 Think of your journal as a safe place to express yourself.

If you're having trouble turning off your filter, try writing "free form" as an exercise - scrawling your thoughts down in a stream-of-consciousness form the moment they come to you, whether they make sense or not.

For instance, were you in a miserable mood when you wrote yesterday, but are now feeling better? Comment on this! By doing so, you may start to understand why you felt this way in the first place.

Step 4 Use writing prompts when you're bereft of ideas.

You may find that, by pursuing a prompt, your writing ventures into interesting new areas you might otherwise never have explored. Be adventurous and pursue these new topics to your heart's content!

The diary of Samuel Pepys
The Diary of a Young Girl (Anne Frank's diary)
The diary of Jemima Conduct
The diary of Franz Kafka
Bridget Jones's Diary
Diary of a Wimpy Kid
The Color Purple
Flowers for Algernon
Gentlemen Prefer Blondes

Expert Q&A

Reader Videos

Find a secluded and familiar place to write (for example, your bedroom with the door locked), but other secluded places are good too. (Your backyard.) Thanks Helpful 7 Not Helpful 1
It's best to write with a pen because pencil can fade. Thanks Helpful 8 Not Helpful 3
It's best if it is a secret. It's better if no one reads about your feelings and your secrets. Thanks Helpful 6 Not Helpful 3

Tips from our Readers

If you're worried about someone reading your journal and invading your privacy (like nosy siblings, for example), don't mention that you have one (and especially don't mention where you keep it).
If you really need a safe place to hide your journal, you can hide it behind a picture frame or canvas.
Try giving a name to your journal so it doesn't feel like you are writing to an inanimate object.

Always keep it in a safe no-one-knows box of secrets after writing. It's best if it has a lock. Thanks Helpful 85 Not Helpful 7
If this person does and reads it, confront them and tell them you absolutely do not want them to read it. Then take necessary precautions, such as getting a notebook with a lock. Thanks Helpful 77 Not Helpful 7
Your secrets may be posted around the net if you don't lock it. (This is for blog authors only.) Thanks Helpful 60 Not Helpful 8
Someone could find out about your journal. Thanks Helpful 67 Not Helpful 15

Things You'll Need

A cheap but good composition notebook.
A working pen or pencil.
Colouring in pens or pencils.

↑ https://docs.google.com/
↑ https://psychcentral.com/blog/ready-set-journal-64-journaling-prompts-for-self-discovery
↑ https://www.psychologytoday.com/us/blog/mindful-musings/201611/3-reasons-let-yourself-feel-your-emotions
↑ Catherine Boswell, PhD. Licensed Psychologist. Expert Interview. 29 December 2020.
↑ https://www.writersdigest.com/whats-new/7-writing-routines-that-work
↑ https://www.theguardian.com/lifeandstyle/2014/mar/22/how-to-start-journal-writing-drawing
↑ https://www.washingtonpost.com/travel/tips/travel-photos-journal-memories-/
↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
↑ https://psychcentral.com/blog/ready-set-journal-64-journaling-prompts-for-self-discovery#the-journal-prompts

About This Article

To write a journal entry, start by writing down the date, time, and location where you're writing. Then, let your emotions flow and write about your feelings, like your family life, crush, or dreams. Try not to overthink it by writing things down as soon as they come into your head. You can also use writing prompts. To make your entries as useful as possible, get into a routine of writing regularly. Then, review your past entries to assess your feelings with the benefit of hindsight. To see a list of some famous journal writers and get tips on how to decorate your journal, read on! Did this summary help you? Yes No

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Journal of Materials Chemistry A

Promoting your work to the materials community: editor top tips for writing an effective research paper.

* Corresponding authors

a Department of Materials Science and Engineering, North Carolina State University, Raleigh, North Carolina 27695-7001, USA E-mail: [email protected]

b School of Chemistry, University College Dublin, Belfield, Ireland E-mail: [email protected]

c Electrochemical Process Engineering (EPE) Division, CSIR-Central Electrochemical Research Institute (CECRI), Karaikudi, Tamil Nadu 630003, India E-mail: [email protected]

d Department of Chemistry, University of California, Davis, California 95616, USA E-mail: [email protected]

e Fachbereich Chemie, Universität Konstanz, Universitätsstraße 10, 78457 Kostanz, Germany E-mail: [email protected]

Authors and editors alike want publications in the Journal of Materials Chemistry A to be visible to the community and to have strong impact in their respective fields and beyond. To help authors craft manuscripts that will be exciting, impactful and meaningful, and to withstand the test of time, the editors of J. Mater. Chem. A provide their tips and recommendations on structuring your paper to emphasise the new insights, rigour, and significance of your work.

Graphical abstract: Promoting your work to the materials community: editor top tips for writing an effective research paper

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V. Augustyn, S. A. Cussen, S. Kundu, F. E. Osterloh and M. M. Unterlass, J. Mater. Chem. A , 2024, Advance Article , DOI: 10.1039/D4TA90097A

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Focus Journal - Attention Strategies Workbook for Executive Functioning Skills

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Description

Teach attention strategies with a focus journal! With over 200 writing prompts, learners have countless opportunities to build and strengthen their focus skills over time. This journal covers many topics such as how to get focused, engaging our minds on topic, techniques to calm our bodies and minds, strategies to re-focus when our focus drifts, feeling confident in our abilities, using healthy focus tools, and much more.

One important point is that we are all unique individuals; since we all focus differently, it's important to provide a foundation of focus habits, strategies, and tools. As students learn and practice, they can find out which techniques work best for them personally. The goal is empowering learners to adopt the focus strategies for them as individuals.

Focus Topics Included

This journal includes over 200 unique prompts to cover a variety of focus topics and strategies. Some of those topics include:

Focus Strategies - Techniques for focus such as setting a goal, using a timer, making a list, moving our bodies, and much more.
Healthy Focus Habits - Strategies to set the stage for success, such as getting enough rest, staying organized, managing distractions, exercising, and more.
Focused Mindset - Supports to keep a positive and focused mindset along the way, such as using positive self-talk and how to persevere through challenges.
Engaging My Mind - How to fully engage your mind in a topic, allowing you to get interested and immersed in the content.
Taking Breaks - Strategies to take meaningful breaks to help you regulate your focus and keep your focus skills sharp over longer periods of time.
Building My Focus - Practice with focusing, including using your senses, reading, making lists, and noticing the world around you.
Calming My Mind - Relaxation strategies to regulate your mind and body before, during, and after focusing.
Managing Emotions - Strategies to help you understand and manage emotions such as feeling bored or frustrated.
Building Confidence - Tools to help you feel confident, proud, motivated, and ready for success as you learn focus strategies.

Why Teach Attention and Focus Skills?

Our focus skills are important! Simply put, attention is the ability to focus on a person or task for a period of time. This is an important executive functioning skill that we use every day, from doing our daily chores to starting projects to conversations and more. It's true that attention is a highly important academic skill for kids and teens, but beyond that, building our attention skills is a life skill. As we strengthen our focus skills, we can build our abilities to engage more fully in hobbies, activities, projects, and much more.

How you use this focus journal is entirely up to you and what works best for your learners. One option is to assign one journal prompt each day. Discuss the prompt, have students write, and then give time to reflect and discuss. These can be used during morning meeting, as a "do now" as students walk in the room, before a study hall, or during advisory periods.

Digital and Print Versions

This journal comes in both print and digital versions in Google Slides. To access the digital version, open the PDF with "digital directions" in the title and follow the instructions.

Research-Based Practices for Executive Functioning

Metacognitive strategies
Opportunities for group discussions after writing
Addressing motivation
Structured strategies
Opportunities to share strategies and reflect

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Note that both color and black/white options are included.

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{ Executive Functioning MEGA BUNDLE }

Target executive functioning and study skills necessary for academic success at the middle and high school level. The bundle includes over 300 pages full of lessons, templates, and workbook pages to teach study strategies and ways to improve executive functioning skills. It includes a HUGE selection of my executive functioning and study skills materials in one place.

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Disclaimer: These resources are for supplementary support/education purposes and are not a replacement for education or other necessary supports. Educators, parents, and others who utilize these materials are encouraged to seek out additional support, as needed.

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BRIEF RESEARCH REPORT article

Building resilience of street-connected children during covid-19: turning rights into practices through cini method.

Child In Need Institute, Kolkata, India

This article examines the methods and opportunities for SCC’s meaningful participation that recognize their agency and are aligned with General Comment No. 21 (GC21) to the United Nations Convention on the Rights of the Child (UNCRC) on Children in Street Situations (UNCRC, 1989). This article explains the application of CINI’s core practice models which explains the child centrality in development practices for “turning rights into practice for children” derived from the Sustainable Development Goals, principles of Human Rights, UNCRC, and General Comment No. 20 (2016). The Institutional knowledge was practiced through child-led action research with street- connected children which resulted in the development of agency among SCC, peer researchers, and child advocates for resilience building within their community during COVID-19. Child in Need Institute (CINI) has been working with SCC since 1989 and has derived a rich body of experience from the interventions. CINI applied participatory approaches to practice, research, decision-making, and policy development; thus, facilitating children in the process of systematically gathering information with their peers, identifying key issues and problems faced by SCC, and securing support from duty bearers that were required for the survival within their situations. Drawing on the approach undertaken and the tools used in the participatory research and advocacy, this article reflects upon the processes and strategies that worked out in facilitating SCC’s ability to exercise agency and resilience through evidence generation and advocacy during COVID-19 and the associated lockdown and beyond. Through capacity building on research tools, leadership and communication skills, SCC can build concrete evidence of their vulnerabilities and the gaps that pose as barriers to their access to existing support mechanisms. This evidence helps them to prioritize the solutions that are required to bring changes in their lives and that of their peers, with which they can advocate at different platforms that promote dialogs and negotiations between children and duty-bearers. A participatory research project funded by Wellcome Trust focused on the vulnerabilities faced by street-connected young people and the access to services available to them. It revealed the lack of understanding regarding SCC and their invisibility in data and planning of support services, the gaps in access to healthcare services, the social determinants of health including safety, and their exclusion in platforms for dialogs with duty bearers. They took these issues to local government leaders, service providers, and national and international advocacy platforms; and suggested solutions to local and world leaders to bring changes in their situations. This resulted in a marked increase in the responsiveness of service providers toward SCC during the period of COVID-19, and the increased agency and negotiation skills of peer leaders to support their communities and demand solutions during the period of COVID-19 and associated lockdown.

1 Introduction

SCC are acknowledged to be a part of the urban phenomenon, as mentioned by the Subgroup report on Child Protection for 11th 5 year Plan by the Working Group on Child Rights (Ministry of Women and Child Development, 2011). With rapid urbanization and rising urban population, the Asia Pacific region is home to the highest number of megacities globally, with China and India leading the region with the highest number of megacities (very large cities with more than 10 million people). Kolkata, situated in the eastern part of India, is one of the three mega cities in the country where the Child in Need Institute (CINI) has had its operations since 1989. CINI, with its human rights-based integrated approach of facilitation and service delivery, is driven by the CINI method, the conceptual framework that guides the entire CINI’s operation, from long and short-term strategic planning and programming to organizational management. CINI has been adopting a human rights- based approach along with child centrality as its core approach. The CINI Method is designed to translate child rights principles into practice ( 1 ). The CINI Method includes a three-tier framework for promoting a rights-based approach:

• Building Child-Friendly Communities (CFC) to bridge the last mile in the implementation of children’s rights at the field implementation level

• Building Child-Friendly Systems responsible for fulfilling children’s rights at the community and higher levels.

• Building Child-Friendly Organizations to equip organizational structures and management systems in adopting rights-based approaches in programs and operations.

The first, critical level in the model, the Child-Friendly Communities (CFC) approach, seeks to bring rights closer to children, by implementing The CINI Method at the critical level of the local community. CFC follows 7 building blocks which have undergone participatory design, field testing, implementation, and progressive corrections for over a decade. CFC is not a program but an approach. It provides a step-by-step methodology to influence processes for children from a rights perspective. It is a means to translate children’s rights into development practice by the institutions that are duty-bound to be accountable for the child. The principles that are followed while applying the method include participation, especially of children, setting accountability of duty-bearers, bringing multi-sectoral convergence and prevention.

CINI’s intervention with SCC, in the context of participation and inclusion, plays a very crucial role because it focuses on resilience by bringing about innovative and inclusive ways of equipping children as defenders of their rights. It incorporates participatory processes and methodological approaches toward the inclusion of SCC in planning, programs, policies, and decisions.

In January 2019, CINI and StreetInvest (now CSC) began a participatory research project funded by Wellcome Trust focused on the vulnerabilities faced by street-connected young people and the services available to them ( 2 ). The project was designed to reflect Article 24 (Health and Health Services) and General Comment No. 21 (on Children in Street Situations) of the United Nations Convention on the Rights of the Child and Sustainable Development Goal No. 3 (Good Health and Well-being). The project also aimed to meet the demands for improved data for marginalized populations that underlie these, by providing a substantial evidence base that can: (1) inform alternative policies relating to SCC’s rights, health and well-being; and (2) inform the design of programs interventions which support and promote SCC’s rights, health and well-being. The research approach applied a child rights lens, using the framework of the UN Convention on the Rights of the Child (1989) to which India is a signatory, and the UN General Comment 21 ( 3 ) on the rights of children in street situations, authoritative guidance for states on how to meet their obligations to realize the rights of SCC.

The following methodology was followed in the participatory action research:

1. City-wide web-based mapping of spots with the highest concentration of SCC and their numbers.

2. Cross-verification of locations with High-Risk Area list prepared by WHO, Kolkata.

3. Selection of five jurisdictions with the highest concentration of SCC within the city.

4. Democratic election of peer leaders from SCC’s groups in the five jurisdictions.

5. Identification of 450 peers by peer leaders through snowball sampling, distributed uniformly in the five city jurisdictions.

6. Capacity building of street-connected peer leaders on research tools, leadership and communication.

7. Facilitation of street-connected peer leaders in the development of research tools.

8. Child-led testing of research tools and incorporating required changes on the basis of their feedback.

9. Quantitative data collection by peer leaders through Rapid Situation Assessment Surveys among 450 street-connected peers.

10. Peer-led focus group discussions among 60 SCC.

11. In-depth interviews with 22 service providers including healthcare service providers, police, local elected representatives, etc.

12. Analysis of findings involving peer leaders through consultations.

13. Dissemination of findings to SCC, communities, and duty bearers through a variety of resources such as comics, animations, and briefing papers.

14. Development of recommendations to share with service providers and policymakers by peer leaders.

15. Child-led prioritization of vulnerabilities revealed through research.

16. Child-led identification of duty bearers for advocacy.

17. Advocacy visits by peer leaders to duty bearers for sharing of vulnerabilities and joint discussions about solutions.

18. Support mechanisms ensured sanitation, food security and shelter during COVID-19through child-led mobilization of resources from local elected representatives, health centers and police stations.

19. Peer health education on Sexual and Reproductive Health Rights by peer leaders to 450 street- connected children.

20. Child-led advocacy by peer leaders in local, national and international platforms such as the United Nations Commission on Human Rights, United Nations Office on Violence Against Children and the United Nations Committee on Economic, Social and Cultural Rights (CESCR).

21. Reflection on vulnerabilities faced by SCC in international policies and guidelines such as the United Nations General Comment 26.

22. Acknowledgement of peer leaders’ actions by the United Nations Special Representative to the Secretary-General on Violence Against Children.

2.1 Participants

Thirty ‘Street Champions,’ SCC and young people aged 13–18, were trained on evidence collection tools, directly conducting research activities from data collection to analysis and the development of recommendations. Initially, team members from CINI visited target areas that had the highest concentration of SCC according to a city-wide census conducted by CINI in 2019. They collaborated with SCC and young people who were members of children’s groups or local governance platforms to jointly identify potential peer leaders. The children were eventually democratically selected by members of the children’s groups, based on their ability to act as representatives of SCC.

A series of capacity building trainings have been organized to inculcate new skills among the Street Champions. Inputs have been given on a wide range of topics which include Child Rights, UNCRC, Research concepts and Tools, leadership and communication, with the help of a training kit on Participatory Vulnerability Assessment and Service Mapping.

The Street Champions then gathered quantitative as well as qualitative evidence from 450 of their peers and participated in interviews conducted by CINI with 22 service providers and duty bearers from the Government relevant to children’s health, protection, and development. The study therefore provided unique, child-led evidence on the status of SCC’s rights in the city of Kolkata and the specific gaps in services and support for this group. Due to the onset of the COVID-19 pandemic and related lockdown restrictions in 2020, this study also provided insight into the impact of the coronavirus crisis on SCC’s ability to enjoy their rights ( 4 ).

2.2 Tools of evidence generation

Tools for evidence collection used in this study included a suite of methods to generate data sets which provide information about complex vulnerabilities faced by SCC, such as:

• Systematic review and analysis of legislation and policies

• Rapid Situation Assessment Surveys

• Focus Group Discussions

• Semi-structured interviews

Research tools were constructed based on a framework of enquiry following draft indicators of child rights and the UNCRC General Measures of Implementation. Street Champions were facilitated to participate in the development of research tools and approaches. They prioritized 10 Articles of UNCRC and targets specified in UNGC 21 on which tools for data collection were developed. They took part in forming questions and translating them into languages that would make it easier to communicate with their peers. After the development of the tools, Street Champions took part in field testing of the tools and suggested modifications to ensure proper understanding of the questions by their peers.

2.3 Analytic techniques

Both quantitative and qualitative techniques were applied to analyze the findings generated through the different methods. The findings were then analyzed together to draw and support a set of key claims to SCC’s complex vulnerabilities as well as access and availability of services. The findings were then reviewed with Street Champions and they were discussed in detail. Following the review, workshops were held with the Street Champions where they drafted their recommendations based on the research findings, along with the executive summary of the research. They were then translated into English. Responses to the Rapid Situation Assessment were analyzed by calculating the percentage of responses to each question, which were structured and dichotomous or with multiple choices. The responses were codified at first, after which the calculation of percentage was conducted. The focus group discussions and interviews were analyzed using Grounded Thematic Analysis, following a combination of closed and open coding to identify specific themes in the data sets about protection, participation and provision rights. The grounded- theory approach was selected for the data-analysis stage of a study because this process involves the critical review of responses to determine appropriate coding and the formation of themes from those codes. Researchers can conduct thematic analyzes on the transcriptions of participants’ responses to interview questions, other dialogue, or responses to open-ended questions ( 5 ).

The project could ensure the participation of Street Champions in this stage. They were consulted during the formation of themes and they explained about their observations for thematic analysis. The findings generated through the analysis of quantitative and qualitative data were collated for the preparation of the final report of this participatory research. For the dissemination of the findings with the SCC and the community, the project team developed different child- friendly communication materials (flip book, animation, storybook etc.). Street Champions were explained about these materials and how they could use them for dissemination of the research findings.

The centrality of participation maintained throughout the research revealed the experienced realities of SCC, thereby contributing toward understanding the context from the lens of children themselves ( 6 ). Without such understanding, interventions have little local relevance and meaningful impact and can cause actual harm to the target populations, creating worse outcomes than if there had been no intervention [( 7 ); Rudnick et al., 2019].

Findings on health and well-being, protection and participation of SCC served as evidence, which the Street Champions shared with local and international stakeholders, to demand inclusion in policies and programs. With training and support, Street Champions were able to make themselves heard and initiate change in their communities as well as act toward ensuring their inclusion in local governance. Some of the key takeaways from the research are as follows:

3.1 Health and well-being

→ Living and working on the street presents challenges to the physical and mental health of street- connected children.

→ Due to high mobility, SCC are often invisible to healthcare service providers and policymakers.

→ Healthcare is free and universal, yet poor education, lack of legal identity and negative perceptions serve as barriers to the uptake of services among SCC.

→ SCC are likely to develop chronic conditions and other communicable diseases which they ignore and lack the knowledge and courage to access healthcare facilities.

→ Together with a lack of health education, poor living conditions expose children to risks regarding sexual and reproductive health. These include sexually transmitted diseases and unwanted teenage pregnancies.

→ Girls face additional challenges in terms of their access to reproductive and menstrual health due to poor sanitation and increased exposure to sexual violence.

→ SCC may resort to substance misuse either as a coping strategy, in response to handling peer pressure or as a result of family patterns of behavior.

→ Risky behaviors such as early involvement in sexual activities, or substance misuse further put SCC’s emotional, mental, and physical health at stake.

3.2 Social determinants of health including safety

→ Homelessness is one of the worst conditions of existence for a person deprived of security, growth and dignity of life.

→ SCC and their mothers have multiple experiences of violence in different spheres of their lives, from within their own families to workspaces.

→ While there are existing support mechanisms to protect children from abuse and violence, SCC are not well-informed about reporting mechanisms and often possess a fear toward the police. Violence is widely underreported by SCC, and lack of information as well as mistrust toward authorities play a major role in children’s access to adequate protection. In fact, the one of the recommendations from the SCC developed on the basis of research was “We need the police to understand us, be informed and sensitive towards the vulnerabilities that we face and discuss with us the ways in which reaching out to them and lodging complaints could be child-friendlier so that those of us who cannot read or write can also understand the processes and go forward with it any time that they need to, without being scared.”

→ SCC acquire protection and support from the street-connected community and peer groups, urban local bodies and NGOs.

→ Street-connected children’s presence in public spaces is not well tolerated by many, who perceive them as being troublemakers and a nuisance to the community. The study suggests that not only the general public, but also service providers in many cases hold negative attitudes toward street-connected children. Such views are influenced by the perception of the street-connected population as one that unlawfully ‘occupies’ or ‘trespasses’ on spaces that do not belong to them. As a result, children are disproportionately vulnerable to harassment, verbal and physical violence, mistreatment by community members, including those who may take advantage of their presence on the streets, such as business owners who engage street-connected children with occasional work. This increases children’s feeling of being unwanted and excluded, as well as their mistrust in the adults surrounding them.

→ As a result of the abusive treatment by adults in society, SCCs are distrustful of adult intervention in their lives: the research shows that almost half of the SCCs surveyed feel that they do not have anyone in their lives whom they can trust or talk to, even if they get hurt.

3.3 Participation and inclusion

• The social misconceptions around SCC as being criminals, problematic and a nuisance to public order often lead to their criminalization or victimization ( 8 ).

• There are no programs targeted at reframing the social attitudes toward street- connected children or to counter discrimination against them.

• SCC are not encouraged to participate in public decision-making and governance platforms that exist to engage communities and children in issues affecting their lives.

• SCC are not fully included in official population data and statistics, posing barriers to inclusive planning of services and policies ( 9 ).

• A lack of cross-sector coordination exists consistently between different government departments, regarding specifically addressing the vulnerabilities of SCC.

Based on the findings, Street Champions developed recommendations for service providers as well as NGOs.

3.4 Building resilience through participatory, meaningful negotiation and dialogue

To engage SCC in meaningful dialogs and negotiations with duty-bearers, it is crucial to create spaces for them that are safe and appropriate for them to do so. Effective and meaningful dialogs between the SCC and duty-bearers can bring about an increased understanding of those in authority about the children as valid participants in the decision- making processes, rather than victims or criminals. Street Champions, with the evidence that they collected through the research, were able to make themselves heard and initiate change in their communities. A scope for possible space for dialogue was identified to be with the City Police, who play a significant role in identifying the vulnerabilities of children and protecting their rights. Children living on the streets often possess fear and resistance during interaction with police officials. This creates a barrier between the services delivered by the Police and placing complaints by street- connected children. This issue was identified by Street Champions through the research. To break the barrier and to develop a positive relationship between the police and the SCC, a friendly visit by Street Champions and their street-connected peers to the local Police Stations was organized by CINI. Before visiting the Police Station, a preparatory workshop was organized to discuss with children the issues that they face in their area and to know what kind of help they want from the Police. During the visit, Street Champions and their peers interacted with the Police Officers presented the prioritized issues and discussed the possible solutions. Their vulnerabilities were acknowledged by the police, and this visit followed by many others led to a more effective reporting and response mechanism between the children and the police. In fact, as soon as the news of the pandemic was circulated within the city, police officials went around informing pavement dwellers and children that a lockdown would be implemented soon, and advised them to return to their native places, if possible. In the form of distribution of cooked food from community kitchens, the families living on the streets as well as slums of the hardest hit locations have been reached by the police. Besides food relief, female police officials also reached out with the distribution of Sanitary Napkins to girls living on the streets. Apart from preparing, informing and reassuring the community in light of the lockdown announced on the onset of pandemic, the street champions have been helping the local government support the most vulnerable families by identifying several issues regarding access to food, medical services and social care within their community and the categories at highest risk, such as pregnant women and girls and people unable to access food.

While the vaccination against COVID-19 for the age group 15–18 years opened up from 3rd January 2022 across India, an identification (ID) document was made mandatory for the access to the vaccine. As a member of the District Level Immunization Task Force, CINI had been highlighting the issue of equitable vaccination across the district of Kolkata where there is a significant portion of children living on the streets, unregistered slums, children rescued from trafficking; who are devoid of any Identity document. Street Champions, in their own localities, identified their peers within the eligible age group who did not have any documents and reached out to CINI as well as the local and district level service providers for ensuring their vaccination. Within the city-level network of NGOs working with SCC in Kolkata, the issue regarding the issue of legal identity that created a barrier in accessing vaccination was discussed. After long discussions with authorities who create and process legal identity documents as well as National and District Government Healthcare providers, a joint exception mechanism was developed to ensure delivery of benefits and services to the children in the absence of identification (ID) documents. In this mechanism, more than 10 children could get vaccines by registering with the legal identity document of one government service provider. After the mechanism was launched, quasi- judicial bodies and government bodies such as the State Child Rights Commission, Kolkata Municipal Corporation, Directorate of Child Rights and Trafficking started showing interest to collaborate with CINI to ensure vaccine protection for children in the streets and slums of Kolkata. A special vaccination camp was started, in collaboration with Kolkata Municipal Corporation and the West Bengal Commission for Protection of Child Rights. Street Champions mobilized more than 500 of their peers who did not have any identification documents, to ensure their vaccination, counseled them to reduce their hesitancy against uptake of vaccines, and also assisted them to the vaccination centers.

The resilience of Street Champions especially during the pandemic was shared as examples of young people’s agency on many platforms such as the Consortium for Street Children’s report on Covid-19 and SCC: impacts, responses, and Opportunities published in 2021, written by Ruth Edmonds and Shona Macleod.

The Street Champions’ role as agents of change was also mentioned in “Children as Agents of Positive Change” published by the Office of the Special Representative of the Secretary-General on Violence against Children in the year 2021 to provide an overview of the different actions taken forward by children mostly in times of COVID-19, but not limited to it.

The Street Champions, after gaining insights into their vulnerabilities, raised those issues and shared their actions of change on local, national and global platforms to bring about changes ( 10 ). Some of the crucial dialogs and negotiations among Street Champions and duty-bearers are mentioned below:

1. On June 2023, Street Champions participated in the development of General Comment No. 26, on Children’s Rights and the Environment with a Special Focus on Climate Change.

2. On 15th March 2023, Street Champions participated in a children’s consultation on inclusive social protection organized by the United Nations Human Rights Office. This consultation was an opportunity for the children to contribute to the preparation of the 2023 Report to the Human Rights Council on Inclusive Social Protection, prepared by the UN High Commissioner for Human Rights. The children suggested solutions to address the issues faced by them in terms of the difficulties they faced due to experiences of exclusion, which they identified through the research.

3. On 25th October 2022, Street Champions received a letter of appreciation from Dr. Najat, the United Nations Special Representative of the Secretary-General on Violence against Children. This letter was in response to a letter previously submitted to her by the Street Champions, in which they described the impact of climate change in their lives, for an advocacy brief that would be launched by the UN during the General Assembly. The response from the street champions was greatly appreciated and encouraged by the UN, as visible in the letter sent by Dr. Najat which can be viewed here: https://drive.google.com/file/d/13Kwg9iekpxgtBwjtQUENGETe5ljQMxrW/view?usp=sharing .

4. On 1st October 2022, Street Champions raised recorded questions to Najat Malla M’jid, the United Nations Special Representative of the Secretary-General on Violence against Children (SRSG VAC). The questions to the world leaders and the United Nations were played on 1st of October 2022, when Dr. Najat briefed children on the margins of the UN General Assembly 77, on her report to the General Assembly. Along with videos, children also submitted a letter to the UN, which was published by the SRSG VAC in October 2022, in her report titled: The Climate Crisis and Violence Against Children. The letter sent to the UN by the SCC affiliated with CINI can be viewed on page 13 of the report available at the following link: https://violenceagainstchildren.un.org/news/the-climate-crisis-and-violence-against-children .

5. On 5th April 2022, Street Champions shared their views with the United Nations Committee on Economic, Social and Cultural Rights to contribute toward drafting a General Comment on Sustainable Development and Economic, Social and Cultural Rights. India was greatly appreciated by the Committee for making valuable contributions to the General Comment about Sign language and universal access to the Government’s schemes and services.

6. In March 2022, Street Champions participated in an online consultation with the SRSG VAC where she shared her report to the Human Rights Council and answered questions made by children. One of them asked the SRSG about how SCC can participate in reviewing States’ reports on VAC to the United Nations. The recorded version of the online event is available at this link: https://www.facebook.com/UNviolenceagainstchildren/videos/477988740647699/ and his question is after 45.30 min of the video.

7. On 1st March 2022, one of the Street Champions addressed the 46th Human Rights Council of the United Nations A link from the channel United Nations (UNTV) where the address was broadcasted is available here (Her speech is in the time stamp 55 min 35 s): https://media.un.org/en/asset/k1k/k1k78p7c5l ( 11 ).

8. In 2021, the diverse roles played by CINI in facilitating SCC to prevent, address and report VAC instances were documented in the publication by United Nations SRSG/VAC named “Children as Agents of Positive Change: A Mapping of Children’s Initiatives Across Regions, Toward an Inclusive and Healthy World Free From Violence,” p. 26–27: https://rm.coe.int/unsrsg-2021-children-as-agents-of-positive-change/1680a2366f .

9. The submission made by SCC that CINI works with, on mental health to the high-level political forum organized by OHCHR was shared on the social media platform on August 2021 by the United Nations Office on Violence Against Children: https://www.facebook.com/UNviolenceagainstchildren/videos/621369498833154/?extid=WA-UNK-UNK-UNK-AN_GK0T-GK1 .

10. In between lockdowns, CINI mobilized its network with local NGOs as well as children from different parts of the city and arranged a webinar with the State Commission for Protection of Child Rights as well as district and state level duty bearers from health, education, and protection departments. The webinar was arranged by facilitating network partners, children nominated from other NGOs as well as Street Champions to come together and share the vulnerabilities faced by children requiring immediate responses, especially during the pandemic. Street Champions raised issues they identified through research, which included increased experiences of abuse, and lack of access to shelter and education support. Some immediate responses such as resuming activities at open shelters for SCC, and initiating remote learning through radio were observed to be launched by the district and State Government officials immediately after those webinars.

4 Conclusion

The United Nations Adolescent Well-being Framework includes domains for connectedness ( 12 ), positive contribution to society, and agency and resilience – that is, being ‘empowered to make meaningful choices and to influence their social, political, and material environment’ (Ross et al., 2020). However, investments in young people adhering to the SDGs remain largely confined to health, education and protection from violence, with little attention to adolescent voice, agency, civic engagement and political participation (Sheehan et al., 2017; Guglielmi et al., 2022).

It is important that all children and young people can learn to participate in programs which directly affect their lives. This is especially for disadvantaged children who can act together to reduce discrimination and repression and speak about equal rights through dialogs with adults. In this participatory research, children and young people meaningfully participated in each of the steps and collaborated with adults. Children and young people were involved in participatory research as researchers rather than merely subjects of research ( 13 ). This project has helped Street Champions (representatives of SCC) acquire skills for effective communication and meaningful dialogs with the duty bearers.

Data availability statement

The original contributions presented in the study are included in the article/supplementary material, further inquiries can be directed to the corresponding author.

Ethics statement

The studies involving humans were approved by CINI Institutional Ethics Committee. The studies were conducted in accordance with the local legislation and institutional requirements. Written informed consent for participation in this study was provided by the participants’ legal guardians/next of kin.

Author contributions

DB: Writing – original draft. SC: Writing – original draft.

The author(s) declare that no financial support was received for the research, authorship, and/or publication of this article.

Conflict of interest

The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.

Publisher’s note

All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers. Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher.

1. Before Not After. (2020). Evaluation of CINI’s preventative approach to child protection in India. Available at: https://cdn1.sph.harvard.edu/wp-content/uploads/sites/2464/2020/01/BeforeNotAfterII-FINAL.pdf

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3. Convention on the Rights of the Child (2017). General comment No. 21 on children in street situations. Available at: https://www.streetchildren.org/wp-content/uploads/gravity_forms/1-07fc61ac163e50acc82d83eee9ebb5c2/2017/07/General-Comment-No.-21-2017-on-children-%20in-street-situations.pdf

4. Heydarian, NM. Developing theory with the grounded-theory approach and thematic analysis . Washington, D.C.: Association for Psychological Science (2016).

5. Edmonds, R. Making children’s ‘agency’ visible: towards the localisation of a concept in theory and practice. Glob Stud Child . (2019) 9:200–11. doi: 10.1177/2043610619860994

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7. StreetInvest, (2021). Our work in India, street champions lead the way in Kolkata. Available at: https://streetinvest.org/india/

8. CINI. (2021). Kolkata vulnerability and service mapping: briefing papers. Available at: https://www.streetchildren.org/resources/kolkata-vulnerability-and-service-mapping-briefing-papers/

9. CINI, (2023). Response to the questionnaire on decriminalization of homelessness and extreme poverty to inform the special rapporteur on the right to adequate housing and the special rapporteur on extreme poverty and human. Available at: https://www.ohchr.org/en/calls-for-input/2023/call-input-decriminalization-homelessness-and-extreme-poverty

10. Breakthrough, (2018). Street children – statistics, their lives and why we have to care. Available at: https://inbreakthrough.org/street-children-statistics-lives/

11. Dynamo International. (2021). Children share their views with the human rights council and more! Available at: https://dynamointernational.org/en/children-share-their-views-with-the-human-rights-council-and-more/

12. Spyrou, S. The limits of children’s voices: from authenticity to critical, reflexive representation. Childhood . (2011) 18:151–65. doi: 10.1177/0907568210387834

13. The Lancet Child Adolescent Health. Advancing the rights of street and working. Lancet Child Adolesc Health . (2023) 7:223. doi: 10.1016/S2352-4642(23)00058-5

Keywords: street children, child rights, health rights, SDG, COVID-19, resilience, street-connected children, participatory research

Citation: Bhattacharyya D and Chakraborty S (2024) Building resilience of street-connected children during COVID-19: turning rights into practices through CINI method. Front. Public Health . 12:1353867. doi: 10.3389/fpubh.2024.1353867

Received: 21 December 2023; Accepted: 04 July 2024; Published: 17 July 2024.

Reviewed by:

Copyright © 2024 Bhattacharyya and Chakraborty. This is an open-access article distributed under the terms of the Creative Commons Attribution License (CC BY) . The use, distribution or reproduction in other forums is permitted, provided the original author(s) and the copyright owner(s) are credited and that the original publication in this journal is cited, in accordance with accepted academic practice. No use, distribution or reproduction is permitted which does not comply with these terms.

*Correspondence: Debapriya Bhattacharyya, [email protected]

Disclaimer: All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers. Any product that may be evaluated in this article or claim that may be made by its manufacturer is not guaranteed or endorsed by the publisher.

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Here are my top journaling tips:

2. You don’t have to write first thing in the morning

3. Get some accountability

4. Start small and keep your expectations realistic

5. If you’ve got writer’s block, write about gratitude

6. Try a new environment

7. Schedule your journaling into your day

8. Track your journaling habit

9. Use different journaling techniques

10. Make your journal personal and messy

11. Keep a journal handy in your bag

12. Make journaling a pleasure

13. Analyze what isn’t working

14. Use your journal for stress management

15. Write for your eyes only

16. Keep a list of journaling prompts for speechless days

17. Don’t wallow or self-blame

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