how to start a creative writing journal

How To Start A Creative Journal And Nurture Your Artistic Side

An in-depth look into what a creative journal is, why you should start one to nurture your artistic side, and the different ways you can make your creative journal uniquely yours!

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There's truly no limits to what journals can be used for. We've looked at gratitude journals , reflective journals and even bible journals . Now, let's celebrate our artistic sides and take a look at what creative journals have to offer!

What is a creative journal?

Creative journals are essentially a place for you to store your creative ideas, practice your art and overall hone your skills. With it, you can keep your creative juices flowing and your motivation to create art going strong.

Anyone can start a creative journal! It doesn't matter whether you're pursuing art professionally, a hobby artist, or just someone who is interested in dabbling in art for the first time! It can even be a digital journal on your mobile devices if that's what you prefer.

The 4 benefits of starting a creative journal

1. helps you get into the habit of creating.

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When it comes to making art, frequent practice is key. This applies to all kinds of art – writing, drawing, photography, filmmaking and so on. When you commit to starting and adding to your creative journal, you'll be getting in your daily or regular creative fix.

2. A place to brainstorm ideas

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Running out of fresh ideas is a struggle that most creatives can relate to. We've all had those moments: sitting at your desk and staring blankly at an empty document or canvas. It can be horribly frustrating!

A creative journal can be an excellent place for you to messily brainstorm ideas if you wish. Scrawl out unfinished thoughts or scribbled doodles to your heart's content!

3. Helps you overcome perfectionism

Photo by Markus Spiske on Unsplash

Speaking of brainstorming messily, a creative journal will help you learn to embrace mess and imperfection. Often times creatives fall into the trap of always needing things to be perfect, and we get frustrated when our work doesn't turn out the way we want. But the truth is, art isn't perfect, and it certainly doesn't start off perfect!

With a creative journal, let yourself be messy! Eventually, you'll find that you'll slowly grow to embrace being messy and imperfection.

4. Capture ideas wherever and whenever

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Have you ever had a spontaneous idea strike you out of nowhere, and you had no way to write it down for later? That's where a creative journal can come in handy! By keeping a creative journal on you wherever you go, you can always whip it out to jot down an amazing idea and look at it again later! You never know when a sudden stroke of genius can become your next hit piece.

The different types of creative journals

It's important to note that there are actually many different types of creative journals! Creativity knows no bounds, after all, so it makes sense that there would be no hard and fast rules on how a creative journal should look like.

To decide which type of creative journal you'd like to try, you first need to ask yourself: what do you want to get out of this journal? Are you looking for a place to dump ideas and brainstorm? Or are you looking for a place to hone and nurture your creativity? These questions will help guide you and shape your creative journaling journey!

1. Prompt journal

A prompt journal is a great way for artists to break free of an art block. When you have no fresh ideas, or just uninspired to create, following some prompts will force you to get those creative juices flowing again. This applies to all the different mediums of art – from creative writing to film writing and sketching or painting.

An entry for a prompt journal for a creative writer might look something like this:

If you have no idea what prompts to add to your journal, the Internet has an almost endless amount for you to reference and save for a rainy day! You may also consider following online art challenges with daily prompts to your prompt journal.

2. Creative writing journal

Writers will likely benefit the most from a creative writing journal! This is where you can jot down any and all ideas that strike you, both complete and incomplete.

However, it may be quite a hassle to lug around a physical journal everywhere you go, just to catch a few wayward ideas. Instead, why not download a digital writing app like Journey onto your phone to use as your creative writing journal?

With Journey, you can write journal entries on your phone with just a tap of a button and keep everything organized with the calendar function! This way, you can create multiple entries across different days and still locate it easily.

With the Atlas function, you can even add locations to your entries, so you can make a map of the places that have given you inspiration!

Furthermore, Journey's cloud sync feature allows you to easily access your entries on multiple devices, so your ideas can easily be transferred onto your workspace on Windows or Mac.

3. Art journal

Artists, too, need a place for them to scribble and draft out their pieces before putting their brushes to the canvas. For some artists, even their sketchbooks are saved for completed art pieces, so keeping an art journal is a place for your imagination to truly go wild. It will be a safe haven for all your work in progress and uncompleted pieces.

For artists, consider using Journey as a place to upload your sketches, both digital or traditional! Journey allows you to upload images to your journal entries, and can be previewed under the Media tab on your today page. So, whenever you've scribbled something on your phone, tablet or on a piece of paper, do save it and upload it to Journey!

4. Scrapbook

Photo by pure julia on Unsplash

Another way to get some artistic inspiration is by turning your creative journal into a scrapbook! This is where you can add everything and anything that inspires you – an art piece, a design from a magazine, a motivational quote – for days when inspiration and motivation runs dry.

You can even consider this a mini vision board ! Take a look at how you can use Journey to create a digital vision board to motivate and inspire you.

5. A place for your thoughts and emotions

Some people also find comfort in being able to write down their hopes, fears and anxieties in relation to their artistic endeavors. Maybe you're feeling upset about how your screenplays have turned out these past few days, or you've been feeling anxious about a potential pitch. Let your creative journal be the outlet for these emotions.

Like we said earlier, there are no hard and fast rules as to what you can or cannot put into your creative journal. In fact, your creative journal can be a mix of all 4 options we've listed above and more! Simply let your creativity run wild and do what feels right for you.

Download Journey and start your creative journal today!

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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 Write a Journal: 6 Tips to Get Started

by Pamela Hodges | 61 comments

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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.

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Pamela Hodges

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 pamelahodges.com .

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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How to Start a Journaling Practice (+35 Free Journal Prompts)

I was absolutely one of those teenagers who kept a “secret diary” in high school, recording everything from my secret crushes to my outpourings of frustration in typical teenage angst-ridden fashion. My journals from that time totally make me cringe today, but I am happy to have my personal reflections on growing up in the late nighties/early aughts.

While my journals today might look very different from what my 15-year old self used to write (or maybe not, depending on the day!), one underlying thought binds it all – writing things down helps me process them better. Be it my emotions, my hopes, or even the mundane daily occurrences. It even makes me more mindful in my daily life .

To me, journaling helps make sense of it all. I try doing it in some manner almost everyday, but I definitely find myself reaching for my journal(s) even more so in times of indecision or turmoil, because that’s when I need the unburdening the most.

All this to say, journaling holds a very special place in my life and in my heart. It has helped me work through some difficult days, and it also stands as a witness to some amazing days as well.

If you’re new to the world of journaling, it might feel a bit much, because while there is no right or wrong way to journal, there are definitely MANY ways to journal. I wanted to put together this primer for you all, so that you can cut through the overwhelm and hopefully start a journaling practice which will enrich your life.

KNOW YOUR REASON WHY BEFORE YOU START JOURNALING

To derive the most out of your journaling practice, it’s important to dig a little deeper and find out your reason why. It will give you a sense of direction with your journal. Here are some of the potential reasons you may want to start a journal for: ~ a record of your days ~ memory keeping ~ to track your habits or interests ~ to process your emotions ~ to work on your goals ~ to do a daily brain dump ~ as a form of creative expression ~ to capture your to-dos ~ for self-improvement ~ to deepen your spiritual practice

There’s no right or wrong answer to this. It could be just one of the above reasons, it could be a combination. Either way, it’s helpful to know for yourself your reason why for starting a journal. And your reason why can (and probably will) evolve over time as well!

WHAT KIND OF JOURNAL IS BEST SUITED FOR YOU?

Depending on your reason why, you can narrow down the kind of journaling that works best for you, at least to start with. This is just a broad framework, but hopefully it will give you an idea about the various types of journals that you can use and create.

IF YOU WANT TO JOURNAL FOR RECORDING YOUR DAYS OR FOR MEMORY KEEPING…

… try a regular journal (pen/paper OR digital app), or a dated diary, or scrapbooking in its myriad shapes and forms. I’ve maintained a “regular journal” for some years now , and for a couple of years in between, I also dabbled in pocket scrapbooking .

IF YOU WANT TO JOURNAL FOR CREATIVE EXPRESSION…

… try creative journaling or art journaling. It’s exactly what it sounds like. Using embellishments and art supplies to decorate your journal and document your thoughts. Get Messy is an incredible resource if you want to get started with creative journaling.

IF YOU WANT TO JOURNAL TO CAPTURE YOUR TO-DOS…

… a bullet journal or a dated dairy would be the way to go. Bullet journaling uses visuals (traditionally, bullets) to categorize entries, and has its own syntax system.

IF YOU WANT TO JOURNAL FOR SELF IMPROVEMENT (TRACKING HABITS OR GOALS)

… you could try a regular journal (pen/paper or digital app) with some templates in place, or a bullet journal. Bullet journaling has taken on a much broader meaning than when it was first introduced with so many fancy tracking templates and it’s now become a whole movement in journaling!

IF YOU WANT TO DECONSTRUCT YOUR LIFE AND KNOW YOURSELF BETTER

… you could try guided journals or journal prompts. Guided journals come with their own sets of prompts which are especially helpful if you’re trying to dig deeper about yourself. Lots and lots of options with this, depending on what you’re looking to deep dive into. I’ve got a few suggestions on guided journals later on in the post.

IF YOU WANT TO GROW A SPECIFIC INTEREST…

… you could try a regular journal (pen/paper or digital app) or a journal meant specifically for that purpose. You can get dream journals, gratitude journals, wellness journals, tarot journals and more. If you’re interesting in deepening your spiritual practice, you can explore Bible journaling.

I don’t mean to confuse you with all this, but rather just highlight that there is something for everyone! Of course, you could just use one journal and use it as a catch-all for everything you want to document and then as your interests grow, you can branch out to more specific journals.

WHAT SUPPLIES DO YOU NEED TO START JOURNALING?

At the most basic level, just a pen and a notebook. That is really it. Or if you’d prefer to go digital, then an app, or a document which you can update regularly.

Beyond that, depending on the specific type of journaling you would like to do, you can add more supplies, like highlighters, coloured pens, washi tape to begin with, and then, well, the sky is the limit.

HOW TO START JOURNALING

Choose a format to begin with.

At the risk of repeating myself for the nth time – there is no right or wrong way to do this. Pen & paper vs. digital apps/websites – choose the format that you are most comfortable with. The key is to select a format that you will be most consistent with.

SET SOME TIME ASIDE FOR JOURNALING – IT’S OKAY TO START SMALL

If you’re not used to pouring your heart or brains out on a piece of paper, it may be difficult to get the words out of yourself the first few tries. So start with maybe 5-10 minutes of journaling. Write down whatever comes to mind. It does not necessary have to be a deep and profound – it just has to feel true to you.

USE JOURNAL PROMPTS

If free form journaling seems too intimidating to begin with, try out a guided journal or journal prompts ( click here to receive a list of 35 journal prompts to get you started !) . A guided journal or journal prompts will direct you to respond to a specific question and it can be helpful way to get into the habit of journaling.

MAKE A RITUAL OUT OF IT

Choose a time of the day when you are not rushed. Make a ritual out of it, instead of making it seem like a chore. Journaling is supposed to enrich you and in fact, it can definitely be a part of your self-care routine . It should not feel like yet another thing on your to-do list.

BE WILLING TO OPEN UP

Journaling, in whichever form you practice, is meant to help you know yourself better. If you hold back from yourself, if you don’t allow yourself to be vulnerable, you may not really benefit fully.

BE OPEN TO EXPERIMENTING

If you’re just starting out and your first chosen style does not work for you, try out something else. As you might have seen above, there are plenty of ways to journal – experiment till you find something that feels true to you.

SET ASIDE SOME TIME TO REFLECT

The biggest benefit from journaling comes from reflecting over what you’ve written and making changes in your life, if necessary. Even if you’re just doing stream of consciousness writing, going over past entries can help you see patterns of behaviour or thought.

MY CURRENT JOURNALING SETUP

Over the years, I’ve tried out various forms of journaling, except maybe bullet journaling. Here’s what works for me currently.

For day to day journaling – I’ve switched over from paper journaling to digital journaling, because I have my phone with me all the time. Some days it looks like a word vomit, and on other days, it’s just punchy, short sentences for random observations and quick thoughts. Again, it’s not every single day, but I do it as often as I can.

I’ve tried a LOT of apps, but I love the simplicity of Simplenote . It’s really just a simple app for journaling/taking notes. There’s no scope for adding pictures or any such thing. If you’re looking for something with a little more features, the Day One app is also great.

For mindset journaling – I have a simple Kikki K notebook {aff} which holds all my mindset journaling, basically affirmations, mantras, and some times, journal prompts as well. This is a near permanent fixture in my bag if I am out of the house, or on my bedside table. I am really partial to the Kikki K notebooks. Their quality is great and I love the sturdy build. I tend to pick them up in bulk when I travel to Hong Kong for work.

Five Minute Journal – The Five Minute Journal {aff} is one of my favourite guided journals. I’ll admit, I don’t end up writing in it every day, but I love it whenever I use it. It also comes in an app format though.

Astrology/Moon Cycle related journaling – This is only an occasional bit of journaling for me. I subscribe to the Spirit Daughter’s full moon and new book workbooks , and they all have some guided journaling prompts relevant to the moon and astro cycle. I have also used Julia’s event based workbooks once in a while, like the Mercury Retrograde workbook (last year) as well as the Jupiter Retrograde workbook this year (which is really, really insightful, btw).

GUIDED JOURNALS: MY FAVOURITES

I am a huge fan of guided journals for self-discovery. And there is such a wide variety available these days! These are some of my favourites that I have used over the last few years. Of these, the Five Minute Journal is the one I still use, the others are more or less complete, except for the Becoming journal.

BEFORE YOU GO… A FEW JOURNAL PROMPTS TO GET YOU STARTED

If you’re struggling with the blank page, and are not sure where to start, sign up here to receive 35 journal prompts that you can use to start your journaling practice.

I hope this was a useful guide on how to start a journaling practice. No matter which form of journaling you choose, to truly reap the benefits of this life changing habit, I’d encourage you to stick with it even if it feels difficult in the beginning, and most importantly, set aside some time for reflection.

Do you already have a journaling practice set up? What kind of journaling do you like best? Let me know in the comments below if you have any more tips for beginners to journaling!

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41 Comments

Great tips! I’m a journaling fan so this is a lovely read. I have a few for different purposes, but I love guided journals too. I really want to buy Michelle Obama’s guided journal, I loved Becoming!

Anika | chaptersofmay.com

Thank you, Anika! Yes, I love guided journals too! And Michelle Obama’s guided journal is a really good one! :)

I find journalling quite difficult because I find it hard to concentrate, but Astrology related journalling looks like such an amazing way to keep my interest that I had not heard of before! This is such a fantastic and detailed post ? x

I love my astro-related journals, and like with all things journaling, when I take the time to reflect back on past entries, I am almost always amazed at the cycles we go through! You should totally check out Spirit Daughter – I love their workbooks.

Love how thorough this post is! You definitely cover everything! I also used to journal just to record the happenings in my everyday life as a teenager all the way up to my early twenties. These days my journaling is much more goal-oriented and I want to reach things through manifesting them into my life. Chloe Slade’s Vibe & Flow journal is a brilliant tool for this!

Teresa Maria | Outlandish Blog

Just checked out the Vibe & Flow journal! It looks really great. Thank you for the reco!

Great post! Thank you for sharing these ideas with us! I am definitely going to be doing some of these things!

Glad that it was helpful for you. :)

Love journaling, although I haven’t done it in years. Those journals you’ve picked look so cute!

Zoey | http://www.zoeyolivia.com

Yeah! They are some of my favourites! :)

I’m always wanting to start journaling and this post is such an amazing place to start! It’s given me so much more motivation to start journaling and so many great ideas!

Hi Emily! Am so glad that this post is helpful for you. I find journaling very freeing – hope you find it useful as well. :)

I would love to start journalist for self important so thank you for sharing such a great tips :)

Hi Elvira! Hope this helps you! :)

Such a lovely post! I have been looking at starting a journal for some time now, I will have to look at some of these recommendations!

Amber – The Unpredicted Page

Thank you, Amber! Glad you found this useful. :)

Thank you for this! I journal occasionally but I really want to start journalling more but I need to find the motivation to do it!

Thank you, Jenny! I think that motivation to start is a stumbling block for many people, but the results are worth the initial discomfort. :)

I’ve been debating whether or not I should start journaling for some reflection, so this post will definitely get me started! I wasn’t too sure what setup I should start with, but the switch between pen & paper and digital makes sense! :)

I think a journal would be really helpful for reflection, and over time, I think it can become a great analysis tool for how you want to live your life. From my own experience, both pen & paper and digital work – the key is to be willing to experiment till you figure out what works for you. :)

These are some great ideas here lovely, I used to do journaling years and years ago, I used to really enjoy it! x

Lucy | http://www.lucymary.co.uk

Thank you, Lucy! I hope you can get back to it some day. :)

This was really interesting. I’ve never kept any form of journal, other than daily to do lists. I knew there were lots of different types but I’ve never really thought about the purpose of each type before. It’s something I think I’d like to start but I imagine I’d find it hard to make it a routine. I think I’d need one with prompts x

Journal prompts and guided journals can be so helpful, especially if you’re trying to work through some blocks! :)

Love this – such a through post! I didn’t realize there were so many reasons for journalling! Personally, I keep a gratitude journal. I like to write a few things down at the start of my day that I was thankful for the previous day. I think the guided journalling might be a good fit for me too. Thanks!

A gratitude journal is such a wonderful habit to keep up with. It really does put a lot of things in perspective, and I have found that even on the worst days, I have enough and more things to be thankful for! You should totally check out some of the guided journals – they’ve helped me a lot in different phases of my life. :)

So many amazing ideas! I just started to get into journalling. I used to do it a few years ago when my anxiety was really bad and it helped me to deal with my thoughts so much better. I started it back up again a couple of weeks ago to help me with other aspects of my life but I’m yet to find a particular style or theme should we say that I can get into. This post is so helpful though and has come at the perfect time for me as I try to find what works best for me xx

Lauren | itslaurenvictoria.co.uk

Good on you for getting back to journaling. And I know what you mean about helping you deal with your thoughts – I just finished a quick journaling note in my notebook because I just had to get some things out of my head!

And am glad you found this helpful. :)

Some great tips here, especially for a non-journaling person, like me! I do think I need to start though and I like the idea of guided journaling. Will definitely give some of these some thought! Thanks for sharing this x

Thank you, Ellie! Guided journals are a great way to start. Hope you enjoy your journaling journey! :)

Absolutely love how you structured this post! I love journaling and have also recently got into bullet journaling. I’m so amazed my how many ways you can practice journaling and enjoy it.

GABBY | http://www.gabbyabigaill.com

Thank you, Gabby! I’ve never tried bullet journaling! I find it overwhelming, to be honest.

I keep a BuJo for my blog (more of a planner/tracker really) and a Gratitude Journal. I agree, you need to work out why you want to keep a journal before you start, otherwise it’s too hard to maintain. Love that you’ve offered some prompts too, thank you! Lisa

I actually need to figure out journaling regularly for my blog + my creative business. Journaling has helped me a lot in my personal life, so I am sure that doing it for the sake of business/work would also be beneficial!

Thank you for dropping by, Lisa! :)

I love putting pen to paper and jotting things down, but what I don’t do is write about my feelings. It’s definitely something I know I should be doing but for some reason have never actually gotten around to doing it. I think I’m going to start making notes about my day each evening to release any stresses and anxiety’s before bed! Thank you for sharing this!

Writing about your feelings can feel… scary… because it forces you to open up and acknowledge things about yourself, your current situation, just about everything. I think a short note each day sounds like a lovely place to start!

I am really into bullet journaling at the moment, but I love your journal prompts. I think journaling is very though provoking and this post was really helpful! Thanks for sharing

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How to Write A Creative Journa l Begin Creative Journaling  

Navigation Menu – Start & Learn

  Why This (Creative) Journal in particular?

   How to make , start and write your First Entry

   A Creative spin on a Bullet journal

   Aesthetic Journal stickers and Doodles

   Journal Ideas  to create Aesthetic

   What to takeaway from this post

       (Other than a Journal)

Creative journaling is a powerful tool for unlocking your imagination and tapping into your inner creativity. Whether you’re a writer, artist , or simply looking for a new hobby, a creative journal is the perfect way to explore your artistic side and discover new ideas.

I. Why this journal in particular?

What exactly is a journal for creatives? Well, its a Journal that , for creatives,  serves as a valuable tool for exploring and nurturing their imagination and inspiration. Through the median of a Journal , their imagination and paper creations can be organised and observed. In this article, we’ll delve into the world of creative journaling, exploring how to make a creativity journal, and what to write in it to bring out the creative spirit.

THE HOW & WHAT

Ii. 3 easy steps on how to make a creativity journal.

Creating a creativity journal is a simple and fun process that requires minimal materials and effort. Here’s a step-by-step guide on how to make a creativity journal:

• Choose a journal that suits your personal style and preferences. Options include bound journals, spiral notebooks, or even plain sheets of paper in a binder.
• Decide on what materials you’ll use to fill your journal, such as pens, markers, stickers, or washi tape.
• Start writing, drawing, and decorating your journal to make it uniquely yours.

III. How to start Your 1st Creative Journal Entry

Starting a creative journal entry can be intimidating, especially if you’re not sure what to write about. Here are some tips to help you get started:

• Write about your day – what did you do, what did you feel, and what inspired you?
• Brainstorm a list of creative prompts – these can include anything from “Write about a dream you had last night” to “Draw a picture of your ideal home”.
• Reflect on your experiences – what did you learn from them, what impact did they have on you?
• Write freely without worrying about grammar or spelling – the focus is on self-expression, not perfection.

IV. What to write in your creative journal

The possibilities for what to write in your creative journal are endless. Here are some creative journal ideas to get you started:

• Draw or paint your thoughts and feelings
• Write about your goals and aspirations
• Create a vision board for your future
• Reflect on your experiences and what you’ve learned from them
• Write about your daily activities, thoughts, and emotions
• Jot down quotes, poems, or lyrics that inspire you
• Create a mood board or scrapbook of things that make you happy
• Keep track of your progress on personal projects and creative pursuits

THE CREATIVE FLAIR

A creative bullet journal in 4 simple moves.

A Journal for creatives , as you would expect ,is not obligated to a set structure or method .For those creatives who prefer a more structured approach , you can combine a bullet journal  with creative journaling to form a Creative Bullet journal. Merging its elements of planning but with a artistic approach. It is a flexible system that allows for customization, creativity, and organization all in one place. Here are some tips on how to get started:

• Choose a journal: Select a journal with high-quality paper that is suitable for both writing and art supplies. Consider the size and layout of the journal, as well as the type of binding that works best for you.
• Create a key: A key is an essential component of a bullet journal. It helps you to categorize and mark entries with symbols that are easy to understand and use.
• Start with a basic layout : Any journal for creatives  can be as simple or as elaborate as you (the creative) wants. Start with a basic layout that includes a monthly calendar, a daily task list, and a page for notes. As you get more comfortable with the system, you can add more sections and elements.
• Incorporate aesthetics: The beauty of a creative bullet journal is that you can incorporate elements that are aesthetically pleasing to you. This can include stickers, doodles, hand-lettering, and more. Have fun with it and let your creativity shine!

Incorporating aesthetic elements like stickers and doodles into your bullet journal is a great way to make your journal feel personal and special. You can find stickers and doodles online from various brands and sources, or create your own.

The possibilities are endless, so have fun and experiment with different designs and styles!

Aesthetic Journal Stickers and Doodles

Adding stickers and doodles to your creative journal can be a fun and creative way to add personality to your journal pages. Here are some examples of aesthetic journal stickers and doodles you can use for creative journaling:

• Floral stickers: Decorate your journal pages with beautiful floral designs. These can be used to create a sense of peace and calm in your journal, and can be found in a variety of colors and styles.
• Inspirational quotes: Write down quotes that inspire you and add them to your journal pages. You can find stickers with these quotes or write them out yourself in an artistic manner.
• Doodles: Doodles are simple drawings that can add character to your journal pages. You can doodle anything from flowers to geometric shapes, and use them to decorate your journal or illustrate your thoughts and ideas.

3 Main Sources for Finding Journal Stickers and Doodles

There are many online sources where you can find journal stickers and doodles for creative journaling. Here are a few places to check out:

• Etsy : is a marketplace for handmade and vintage items. You can find a wide variety of aesthetic journal stickers and doodles from different sellers on this platform.
• Amazon : has a wide selection of journal stickers and doodles. You can find options from various brands, including both pre-made and custom designs.
• Stationery stores:  like Paperchase and Muji also have a range of journal stickers and doodles that you can purchase in-store or online.

Journal Ideas Aesthetic

In order to creatively transform a journal for your own use ,  it may  need a  aesthetic touch to bring it to life. Luckily , there are many creative journal ideas to explore and adapt yourself. Here are some examples of journal spreads and themes to incorporate into your aesthetic journaling practice:

• Mood boards: Create a visual representation of your mood or emotions by collaging pictures, words, and other elements on a journal page.
• Lettering and calligraphy: Experiment with different styles of lettering and calligraphy to add an aesthetic touch to your journal pages.This is what separates a normal notepad into a journal for creatives.
• Gratitude journaling: Write down things you are thankful for each day, along with illustrations or stickers to accompany your words.
• Artistic self-reflection: Use your journal to reflect on your thoughts and emotions through artistic expression, such as drawing, painting, or doodling.
• Travel journaling: Document your travels by incorporating maps, ticket stubs, and other memorabilia into your journal pages.
• Mind mapping: Use your journal to visually organize your thoughts and ideas by creating mind maps with words, drawings, and other elements.
• Inspirational quotes: Write down quotes that inspire you and add them to your journal pages along with drawings or illustrations.
• Weekly goals: Set weekly goals and track your progress by creating a visually appealing spread in your journal each week.

What to Take away from This

Other Than a Journal

To sum up anything can be a journal for creatives  , get a notepad or diary and own it. Creative journaling is a wonderful way to cultivate creativity, boost mental health, and document life’s experiences. Whether you prefer traditional journaling or bullet journaling, there are endless opportunities to incorporate aesthetic elements like stickers and doodles to enhance the beauty of your journal pages.

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How to Get Started Journaling: The Complete Beginner’s Guide

Ever feel like you’re scatter brained? Or lost in thought, unsure what to make of them all? Not sure how best spend your time or organize your life’s details and events?

Journaling is for you!

It has more benefits than can be counted on two hands.

Some of the greatest minds in history have been avid journalers: Abraham Lincoln, Isaac Newton, Benjamin Franklin, Leonardi di Vinci, Maya Angelou, Winston Churchill – and we’re just getting started.

Jim Rohn once said, “If you’re serious about becoming a wealthy, powerful, sophisticated, healthy, influential, cultured, or a unique individual, keep a journal.”

It will help clear out the clutter from that cluttered mind, provide direction when circumstance seems bewildering; create visions for future dreams which are achievable with a bit of hard work; offer insight into why we do things as they happen (rather than just saying “I don’t know”) while simultaneously giving us an outlet so our emotions won’t bury themselves within us until we erupt at someone close-by over something minor…and then regretting every word said thereafter… Oh just me?

If you resonate with any of this at all, we want to help you get started journaling.

In this complete guide, we’ll cover the basics of journaling, the benefits of journaling, how to journal, the different types of journaling, how to get started, how to choose a journal, and a lot more.

Get excited for your journaling journey!

The Benefits of Journaling

There are countless benefits to journaling – we’ve already covered a few above, but want to walk you through a few more. Here are some of the biggest.

Journaling clears your mind. Whether it’s from a bad day, or just to take some time for yourself in the middle of a busy week, journaling is an excellent way to get things out and create space for new thoughts and ideas – not to mention it provides many spiritual benefits as well.

Journaling reduces stress and anxiety. Multiple studies have shown journaling regularly can have a direct impact on your mood as well as reduce stress.

Journaling helps you get organized by making us aware of what needs to get accomplished in a given day or week, by putting thoughts into logical order, or by turning a mess of to-dos into an organized list.

Journaling makes you more disciplined. Once it becomes a habit, you may find that journaling helps to keep your thoughts organized and on track. Journaling for self improvement is a great reason and benefit.

Journaling makes you more creative. The act of writing something down often sparks new ideas or perspectives, which in turn provide a jump start for our imagination.

Judy Willis MD, a neurologist, and former classroom teacher  explains , “The practice of writing can enhance the brain’s intake, processing, retaining, and retrieving of information… it promotes the brain’s attentive focus … boosts long-term memory, illuminates patterns, gives the brain time for reflection, and when well-guided, is a source of conceptual development and stimulus of the brain’s highest cognition.”

How to Journal 101: Getting Started

Step One: The what. Think of a topic to write about. This can be anything that’s on your mind, such as an event in the day, strong feelings you’re experiencing, or something from a dream. The key is to start writing and not worry if nothing comes out right away.

We’ll talk about a few types of journaling below, but here are some tips for starters;

• Use a journaling prompt! There are plenty of guided journals out there to help guide your journaling – but you can also just Google “journaling prompts” for starters.
• Start with a list of things you’re grateful for. Gratitude journaling is a specific type of journaling that will change your perspective.
• Go with stream of consciousness. Just start writing. Don’t worry about form. Don’t even worry if you’re forming complete sentences. Just go for it.

Step Two: The where. Find a space that’s comfortable for you – trust us, this will make a big difference. If it helps, try setting up your journaling area the way you would set up your favorite reading spot. You might want to have some water or tea at hand for when inspiration strikes.

Set yourself up in an environment where you can concentrate on what comes out of your mind without distraction so as not to worry about how well written things are going.

• Create a “Journaling Space”. This may be different depending on whether you’re writing by hand or typing with a laptop – but either way, make sure there is no one around who will distract you from thinking freely. For example- if sitting down and writing by hand, find a place away from TV’s
• Try getting out of your comfort zone. Sometimes we need new stigma for fresh inspiration. Try going to the park, the zoo, a coffee shop, or hanging up a hammock outside.

Step Three: Start Writing. Just get started! Don’t overthink it.

• Writing can be hard. Sometimes you may find yourself stuck and staring at a blank page, with no words coming to mind. This is natural! You will eventually get back into the swing of things- just take deep breaths and try again
• Take it one day at a time . Be realistic about how long your journaling session should last – so that if you only have 15 minutes before dinner or work starts, don’t expect too much from yourself in those short few minutes
• Get creative! There are many ways to express oneself besides writing out thoughts on paper: drawing, painting pictures; making collages; going for a jog through nature without any music playing; etc.

The Different Types of Journaling

There are many different methods and approaches to journaling. Let’s briefly review some of them.

Stream of Consciousness Journaling

This is simply when you start writing with little agenda. Stream of consciousness journaling is a great way to empty your mind, record different events, start to make sense of your thoughts, and become more mindful.

Gratitude Journaling

Gratitude journaling is a type of guided journaling, focused specifically on building gratitude. It’s the process of simply writing down what you are grateful for. It can be done on a daily or as-needed basis, and it can take many forms.

Bullet Journaling

Bullet journaling is a very specific type of journaling, meant primarily to keep you organized and mindful in the most efficient way possible. It follows a fairly strict system that makes journaling super efficient. Also note: bullet journaling can also refer to buying a bulleted journal and using it creatively. Think: sweet art on every page.

Guided Journaling

Guided journaling involves using prompts or using prompted journals to answer different questions, reflect, plan, dream, and more. As mentioned already, you can get a specific guided journal or simply look up prompts online. We have a post dedicated specifically to mental health journal prompts.

Theme/Project Based Journaling

If you want to delve more deeply into a specific topic or focus from day-to-day, then this may be for you. For example, you want to further explore the idea of joy. Each day you would journal on that topic, what you’re learning, how you’re experiencing it, and more.

Visual Journal/Artistic Journal

This type of journal involves creating art through drawing or collages which often includes painting as well. The act of making something out of nothing – from scratch with your own two hands – is an incredibly useful tool that often provides the same benefits as if you wrote each day.

Memoir Journaling

This type of journaling is about writing a memoir or some form of personal historical account. It can be done in the same way as any other kind, but with a focus on telling your story and memory for posterity. This might also come from a place where you want to work through something emotionally difficult by talking it out onto paper first before sharing it with anyone else. Memoir journaling is probably the closest thing to keeping a diary.

Choosing the Best Journal for You

There are a lot of different types of journals to choose from, and they each have their own benefits.

1. Decide what kind of journaling you want to do

Use the above list. If you want to do more open-ended, bullet, or creative journaling, you should pick a blank journal.

If you want some guidance, choose a guided journal with prompts.

If you’re looking to grow in gratitude, find a guided gratitude journal.

2. Establish your price range

You might not realize it, but you can drop some serious dollars on a journal if you want to. If you don’t want to spend $30, just find a simple journal.

3. Know what sets journals apart

If you are okay spending $20+ on a journal, you need to know what makes journals premium (or not so premium).

• Page Weight: This is an important factor to make sure your pen doesn’t bleed through the pages. Page weight is measured in gsm (grams per square meter). 140gsm is about as thick as they get, while 60gsm is a fairly thin piece of paper.
• Type of Paper: Some journals use a newsprint paper that can be difficult to write on with pen (and some people might find it distracting) and other papers have the feel of being more high quality.
• Cover Material: Does the cover material suit your style? Is leather too formal for you or do you want something softer like faux suede?
• Journal Size: Journals come in all sorts of shapes, sizes, color schemes, and bindings so if size is important to you make sure what kind suits your needs best.

Now if you’re looking for a guided journal, the above is important, but probably not as important as the quality of the prompts and guidance. Here are some things to look for:

• Type of Prompts: Some journals use the same prompts everyday while others mix it up. It’s all about your preference.
• Inspiration: Some of these guided journals contain daily inspiration and challenges to help you out while others leave you and brain to yourselves.
• Themes: Different journals have different themes. Just consider your journaling goals. If you want to become more creative, look for creative journals. If you want to improve in discipline, look for a journal with challenging prompts.

4. Read those reviews

We’re reviewed a number of journals on this site, but you can also benefit greatly from Amazon. If it has more than 100 reviews, it’s bound to have a ton of super helpful information about your journal. Don’t click the buy button without reading a few reviews.

Tips on Getting Started with Journaling

Before you head out on your journaling adventure, we wanted to leave you with some last minute tips for getting the most out of journaling:

• Journal Consistently. Don’t give up after a few days. You need to give it time before you start seeing benefits.
• Start Small. Don’t set a huge goal of journaling everyday for the next year. I believe in you! But perhaps start by trying for just a few times per week.
• Track Your Habit. Keep track of all the days you journal and build some momentum. You can check out an app or just use pen and paper to keep track.
• Keep It Real! Journal about what’s going on in life right now. This will help with perspective building – which we’ll get into more detail below – and build up a record of how your day went from start to finish that could be helpful if you’re trying to remember specific events later down the line.
• Don’t Be Afraid to Switch it Up. If bullet journaling isn’t going well for you – ditch it and try creative journaling or pick up a guided journal with prompts. If you’re not seeing results from one type of journaling it could just mean that you need something different.
• Don’t Let Yourself Get Distracted. When doing creative writing in your journal as part of expressive arts therapy or introspection – give yourself complete freedom to do whatever pops into your head without worrying about how silly or weird it might seem. Write down everything!
• Get Some Accountability. Tell someone you’re trying to make a habit of journaling and have them check in on you regularly.
• Keep it Simple. It’s easy to feel pressured in this digital world of perfect pictures and polished writing, but whenever you start journaling – just write your thoughts on paper or a computer without any pressure whatsoever.
• Be Kind to Yourself. Let go of perfectionism and give yourself permission to be imperfect with your words!
• Write for Your Eyes Only. Many people get caught up thinking, “What if someone else read this?” Don’t fall into that trap. It’s okay to be real, honest, and messy. Don’t worry too much about grammar or structure.
• Just Get Started. Journaling doesn’t have to take up an hour everyday and it doesn’t have to be a huge deal. Just get started and make some space where the only thing between you and what you’re trying to express is blank pages.

If you’ve never tried journaling before, I can understand why it might seem like a daunting task. But there are so many benefits that come with writing about your thoughts and feelings!

There is no right or wrong way when it comes to journaling, but finding the type that resonates most with you will make all the difference in how successful this new habit becomes for you.

Got any questions? I’d love to hear from you below!

Brooks Manley

Creative Primer  is a resource on all things journaling, creativity, and productivity. We’ll help you produce better ideas, get more done, and live a more effective life.

My name is Brooks. I do a ton of journaling, like to think I’m a creative (jury’s out), and spend a lot of time thinking about productivity. I hope these resources and product recommendations serve you well. Reach out if you ever want to chat or let me know about a journal I need to check out!

Here’s my favorite journal for 2024: 

Gratitude Journal Prompts Mindfulness Journal Prompts Journal Prompts for Anxiety Reflective Journal Prompts Healing Journal Prompts Cognitive Behavioral Therapy Journal Prompts Mental Health Journal Prompts ASMR Journal Prompts Manifestation Journal Prompts Self-Care Journal Prompts Morning Journal Prompts Evening Journal Prompts Self-Improvement Journal Prompts Creative Writing Journal Prompts Dream Journal Prompts Relationship Journal Prompts "What If" Journal Prompts New Year Journal Prompts Shadow Work Journal Prompts Journal Prompts for Overcoming Fear Journal Prompts for Dealing with Loss Journal Prompts for Discerning and Decision Making Travel Journal Prompts Fun Journal Prompts

8 Spiritual Benefits of Journaling (That Might Surprise You)

You may also like, 8 best gratitude journals for reflection, mindfulness, and positivity.

Stream of Consciousness Journaling: A Beginner’s Guide

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How to Start Writing a Journal

If you are reading about journaling and looking at  my website , you already know what great benefits you can get from keeping a journal and you may be wondering how you can start writing a journal.

Writing in your journal can be a great way to gain more  clarity  in your life, process your thoughts and feelings, and even set and track your goals. 

You can write in your journal as often as you like, but it’s more effective if you make it a habit, and that’s where many people fall down. They get stuck on how to get started.

To make it a habit you will stick to, you must incorporate it into your daily routine. It would be even better if you could set aside a specific space in your home for journal writing.

Here are some considerations for you on how to develop a journal writing routine that you will actually stick to.

Work out how to write consistently within your current daily routine

If you are going to incorporate journal writing into your routine, it needs to fit in somewhere and remain a consistent practice. 

Some journaling gurus will tell you it may be beneficial to get up extra early in the morning to journal before work, but does it make sense to you? If you are a night owl and stay up late, making yourself tired to write in your journal isn’t an investment in self-care at all! 

If you have more time in the evening, there is nothing wrong with keeping your journal at that time. Give up some television time to start writing a journal instead.

If you get an hour’s lunch break at work, you can write during that time instead of what you usually do.

It doesn’t really matter when you journal but you do need to think about your routine and lifestyle to figure out where it fits best, and make sure you set a time slot for writing.

Can you set up your specific journaling space?

The great thing about journaling is that all you really need is a notebook and a pen. You can write your journal anywhere. But many people find it beneficial to have a dedicated space for journaling and that they are more likely to remember to write in their journal if they always do it in the same place.

Simply sitting down in that area every time you write trains your brain that when you are in that space, it’s time to write. Being in the space and immediately getting down to writing becomes a habit. 

It doesn’t matter if you don’t have a desk available. Any flat area where you can write will do! Even try reserving a portion of the dinner table for journal writing, even if you only keep your notebooks, pens, journaling tools and maybe a few other things you like to use there.

Make it so you look forward to writing in your journal

If you’ve ever tried to start a new routine, you know how important this is to actually enjoy the routine.

You already know the benefits of journaling intellectually, and want to make writing a journal a habit, but you still need to make it fun so that you look forward to it, rather than it becoming another chore.  

How to make journaling fun

And yes – journaling can be a lot of fun! With the proper perspective and a few little tips and techniques, it can be something you look forward to every day. For example:

Start writing a journal to be creative

Use writing your journal as creative time. You can get as creative as you like with journaling by using different art supplies, writing in a bullet journal, or just having fun doodling on your journal pages.

Involve the family and others in your journaling

You can involve the kids. Why not get others involved, too? If you have children at home, they can each have their own journal, and you can establish an evening journaling ritual. There are many Couple’s journals where you and your other half can journal together, working through problems or planning the future together.

Make journaling your self-care routine

Make this your time for self-care. If you tend to neglect yourself due to other commitments, now is the time to create a daily self-care routine with journal writing. 

You can start writing in your journal while listening to music, lighting a candle, listening to meditation audios, and incorporating other self-care practices into the routine.

If you would like to journal but don’t quite know how to actually start writing a journal, really take to heart the tips above to help you get started. Think about each point carefully and consider how it could help you.

You can also read my article here, which gives more advice on getting started.

I hope the points here will help you start writing a journal. If they did, please leave a comment and let me know. It would be great to hear from you, especially if it helped clear any blockages and got you started.

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Karen Banes

How to start a creative journal.

Posted by Karen on July 16, 2018

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This is part two in our series on journaling for creativity. Check out the other posts here:

Part 1: Why You Should Keep a Journal if You’re a Creative Person

Part 3: Nurture Your Mind and Spirit Through Creative Journaling

Part 4: Boost Your Creativity By Journaling

Part 5: 5 Styles of Creative Journaling

If you’re using our 5-part series as a ‘take anytime’ 5-day journaling challenge, your task for today is at the bottom of the post. Want to come back and take the challenge when you have more time? Bookmark this post ( or Pin it )  so you can find it again.

Now you’ve reminded yourself of the benefits of keeping a journal as a creative person, you may be wondering where to start. When should you journal? What should you write? And what should you do with what you’ve written?

If you’re unsure exactly how to start a creative journal, here are some ideas.

Disclosure: Sometimes my work here (and all around the web) contains affiliate links. Find out what that means  here .

Determine how to use the journal

The first thing you need to decide is how you want to use the journal. Will it be a place to simply brainstorming your ideas, or would you prefer it to be a place you can practice your creativity? Maybe you’re looking for a place to set goals for your creative projects?

I do all of the above, and I’ve used two different strategies. One is to have different pages in the journal for brainstorming, creative writing and goal-setting. Another is to color code the above, writing each in a different color. To make that work you’ll need a clickable multi-colored pen ( like these – the prettier the colors, the better), and the discipline to always use that pen in your journal. But it really does work. You can quickly find the creative writing you want to turn into articles and stories, the ideas you want to work on, or the goals you’re working towards.

Consider “Free writing”

One of the best ways to start a creative journal, is to practice free writing. This is basically where you take the time to sit down and start writing. Just write whatever comes into your head.

You don’t need to follow a certain structure or have any prior ideas of what to write. The things you jot down don’t even need to make sense.

Write as little or as much you want to, on any topic that pops into your head. You’ll be surprised at the creative ideas this type of writing can generate, and how cathartic it can feel.

Questions to ask yourself

If free writing doesn’t appeal to you and you need more a prompt to get you started, there’s a few questions you can ask yourself. Just a few ideas include:

What scares me?

What inspires me?

When was the last time I had fun?

What did I love doing as a child?

What do I want to do better?

What do I want to do less?

Those last few are taken directly from my Do Less But Better printable journal .

These random journal prompts or questions can have a surprising impact on your creativity. They’re great prompts to get you writing about ideas that are unique to you. Just the process of answering these questions can help to unleash your creative side.

Remember, there are absolutely no rules. A creative journal should never have to stick to a certain structure, or limit you in any way. Just keep in mind that you can and will want to use some of your journal ramblings in your creative work. Many of my essays, blog posts and stories started out as seemingly random journal entries, which is why it can be helpful to put all your creative writing in a certain section or color.

Often, starting the journal is the hardest part. Once you’ve actually made a start, it becomes much easier to keep it up and continue to nurture your creativity. Looking for a beautiful journal? I love this one and this one . Or check out my super affordable printable journal right here . It has prompts, drawing/mind-mapping pages, and lots of quotes to inspire your creativity.

Doing our 5-day journaling challenge?

Today’s task is:

Try journaling to one or more of the prompts above. Write a page or so if you can. Use some blank paper if you’re still waiting for your new journal to arrive.

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Starting a Creative Writing Journal

On this page, you'll find ideas for keeping a creative writing journal, including different journal formats and activities . You can also browse our journaling prompts and get inspired by these writer's journal examples .

If you write fiction, drama, or poetry, a journal can build your writing muscles and generate ideas. It can be a laboratory, where you experiment with different approaches. It can be a source of details to add texture and crispness to your writing. And whenever you get stuck or feel uninspired, you'll be able to go to your creative writing journal for fresh material.

Journal format

To keep a journal, all you really need is something to write with, and something to write on. The specifics depend on your preferences and imagination.

You might find the ideas flow better when you write with a fountain pen, or a pencil like the ones you used in school, or when you type on a computer. You might feel inspired by a special notebook; you might enjoy the physical space of a large sketchpad, or you might better off with a small notepad you can carry in your pocket. Your journal might end up being a three-ring binder or a shoe box full of index cards. Try different options and see what works best for you.

Here are some factors to consider.

• Are you inspired by pretty notebooks?

Some people enjoy journaling more when the journal's pretty. For a while, those Moleskine notebooks were all the rage.

Personally, when someone gives me a pretty notebook, I feel like anything I write is just polluting it; I feel like a vandal if I so much as write my name. To me, pretty journals always look prettier when they are empty. Since this is such an easy effect to achieve, all of the blank books I've been given over the years have stayed blank. But there are many people who are not scared but inspired by those creamy pages, those elegant covers. You probably know which type of person you are. • Bound or loose?

In a bound journal, the pages are preserved as you write them. With a loose-leaf journal, an index card journal, or any other type where the pages are not attached, you have more flexibility. You can remove parts of the journal to read them; you can rearrange or add pages as you like. On the other hand, there is the risk of the journal becoming disorganized and parts of it being lost. And for some journalers, keeping a permanent record is part of the point.

• Digital or longhand?

If you write on a computer, not only are you free to rearrange parts of your journal, you can also revise everything you write. This may actually be a disadvantage if you get caught up in editing instead of writing. You can lose the free flow of putting thoughts on paper, and you can also end up censoring yourself, editing your journal down to nothing. Writing on a computer, some people also miss the physical act of shaping the words with their hands. They feel the words in a different way when they are moving a pen or pencil over a page.

How often to journal?

Some writers journal every day, but that isn't a requirement. You can decide to journal at a specific time every day—for example, first thing in the morning or before you go to bed.  Or, you can use journaling into a warm-up activity to focus your mind before you write fiction or poetry.

There's no one right approach. Your creative writing journal's just for you—it's impossible to get it wrong!

What to write about?

You can use your journal as a general record of your daily life. Or you might prefer to focus on a certain topic such as your garden or your reading or current events. You can write about your experiences, your thoughts, your memories. You can use it to collect material to use in fiction writing and poems. Some people keep notebooks next to their beds and write down their dreams. There's no right or wrong way to keep a journal. The journal is for you, so you get to set the rules. Experiment, try different approaches, different kind of subject matter. If you don't know what to write about, take a walk and make notes on what you observe around you: the buildings and people or the plants and birds, the weather, the look of the sky, the look of the ground (grass? wildflowers? pavement? dirt/pebbles? what color?), the sounds (cars? birds? wind? your own breath?), the smells (cut grass? car exhaust? sweat? wood smoke?), the shards and scraps that collect in the gutters. In every scene, there are an infinite number of details to notice if you pay close enough attention. Another way to generate ideas: take a general theme -- let's say, Fear. Then spend five minutes breaking that theme into subcategories; for example: • Things that scare me • Things I do when I'm afraid • Techniques for overcoming fear, etc. If you want, you can break some of those into even smaller categories. For example, "Things that scare me" could be subdivided further: • Scary movies • My nightmares • Irrational fears and superstitions • Fear of failure • People I'm afraid of, etc. Each item in your list is a topic that you can write about in your journal. With this system, in less than an hour, you can come up with enough writing topics for a whole year of journaling. You can also use these journaling prompts .

Journal activities

Here are some more ideas for your creative writing journal:

1) People-watch. 

The people around you can become fictional characters or the subjects of poems. You can give them roles in your writing, or just borrow details: your neighbor's nervous laugh, the shiny makeup that makes your mother's friend look like she's made out of plastic...

Make notes about people you know; take your creative writing journal to a coffee house or a hotel lobby and describe them: their appearance, their body language, their voices, the way they relate to each other. You can go beyond mere reporting and write what you imagine as well. What do you think that woman's name might be? Where do you think she lives? Is she having an affair with that man, or are they just business partners? What is she thinking right now? What is she hiding in that big purse? Any of this can be the beginning of a story or poem.

(Caution: if you are writing about people you know, be careful where you leave your creative writing journal. You may want to change names and identifying details to protect yourself against prying eyes.)

2) Listen. 

Eavesdrop in restaurants, in stores. Listen to your own family and friends -- really listen. Not just to what they're saying, but to the words they use, the pauses, the unique rhythms of their speech. And write down pieces of speech when they are still fresh in your ears. If you wait too long, you'll find the sentences coming out in your own voice. Learning to capture different voices on paper will help you with dialogue for stories or scripts. It can also be a source for poetry.

3) Take a field trip. 

Are you writing a scene in a police station? A city dump? Visit one. Write down the details that will make the setting come alive on the page.

On the other hand, if you're not in the middle of a writing project, taking a field trip can give you ideas for one. Go somewhere you would normally never go. By explaining you're a writer, you can get permission to visit places not normally open to the public. The basement of an aquarium? The backrooms of a funeral parlor? Take notes on your observations and see what story ideas emerge.

4) Use real-life stories. 

The news, gossip, the experiences of your friends, and even stories from history books can be sources for creative writing. Make notes on the story, and imagine the parts you don't know. Imagine it as if you were there. What, exactly, did people see? What were they thinking? What did it all feel like? What led up to the event; what happened next? Let your imagination fill in the gaps. Or imagine that some part of it had been different. How does that change the story?

The children's book writer  Linda Leopold Strauss  used this method to write the novel novel Really, Truly, Everything's Fine . She saw a newspaper story about a man accused of a white-collar crime, and her imagination began to work. She started to wonder if the man had a family, what conversation they would be having over their breakfast table that morning when the newspaper story came out, how the man's child might react to the news of her father's crime, how this would change the life of his child. And so a novel was born.

5) Freewrite. 

This technique is especially useful as a warm-up for creative writing or as a cure for writer's block.

The way freewriting works is that you keep your pen moving on the page, normally during a set amount of time (try setting a timer for five minutes, for example). If you don't have anything to say, you can write, "I don't have anything to say," over and over until something else occurs to you. Don't judge or correct yourself as you are writing; don't worry about sounding smart or even making sense. It is a way of tricking your mind into relaxing. Then interesting things often start to happen on the page.

6) Write to music.  Play a piece of music that has no lyrics, and write in your journal about the lyrics you think would fit it best. This can be the beginning of a poem. Does the music stir up memories? If it were the soundtrack for a movie, what kind of movie would it be? Write part of the story.

7) Try different points of view.  Italo Calvino wrote a short story in which his character, Marcovaldo, followed stray cats from through his city, seeing the alleys and rooftops from a cat's perspective. Experiment with describing the world around you from different points of view. How would your home look to a child, for example? Think about the details that would attract a child's attention that might not interest an adult. How about you -- how might a stranger describe you? What aspects of you might a stranger that your parents or spouse would overlook? In what ways would the stranger be wrong?

8) Collect words.  Did you hear a word that you liked? An expression that caught your attention? In Spain, where I live, people say, "I was more lost than an octopus in a garage." That's quite a mental image.

Keep a list of interesting words that you can use as poem starters. You might do a little research on the origins of words and phrases in the list. Many words have curious stories behind them. How does the word sound to you? What images does it bring to mind? Does it have more than one meaning? How does it feel in your mouth? How is it different from similar words? What does it remind you of? Write about it.

9) Focus your attention.  Spend a day concentrating on just one of your senses -- smell or sound. Or a day paying attention not to objects, but to their shadows and reflections. A day looking specifically at people's hands, the differences in their textures, their movements, the way they act. A day looking at the way people walk. Focusing your attention will lead to new discoveries.

10) Read actively.  Reading can lead your mind in new directions. Of course, you don't want to copy anyone else's creative writing, but you can use it to get new ideas.

Maybe a novel you read makes you curious about a foreign culture, a historical event, a certain lifestyle. Do some research on this topic -- it could be the beginning of a story. Maybe a book gives you a fresh perspective on something in your own life or experience. Write about it. If you're a poet, you could try "writing between the lines" of a favorite poem. Write new lines for that poem, and then turn them into a poem of your own.

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How to Start a Journal: An Ultimate Beginners-Friendly Guide

By Mena Joseph | Published on: 11 March 2022 | last Updated: 11 February 2024

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🙏🏾 Learn how to make your journaling practice work for you and stay consistent in the process.

So you’re thinking about starting a journal?

Let me just say, that’s one of the best life-improving decisions you’ll ever make.

Okay, so I’m a little biased. I’ve drunk the Kool-aid. What can I tell you.

As a journal loving fangirl I find it hard trying to resist the urge to force encourage my friends and family to pick up their pens. 

But I know constant nagging isn’t the answer. So, here I am, pouring my energy into writing this guide to journaling.

It’s a comprehensive and beginner-friendly guide  that covers everything from from how to get started, to what to write, and how to keep your journaling practice alive. Plus other useful tips.

Feeling unsure about how to start your journal or how to journal effectively? Let’s baby-step through this process together.

What is Journaling?

Some call it a hobby. Others might call it a therapeutic exercise.

But in its most basic form, journaling is:

the practice of self-expression and exploration, where the journaler records and reflects on their thoughts, feelings, insights, emotions, and experiences.

It’s a way to reflect and make sense of our internal and external ups and downs.

And through this sense-making we grow, process past difficulties, gain a richer understanding of who we are, so we can find purpose and meaning in our lives.

The beauty of journaling is that there’s no one way to do it.

As individuals we handle our thoughts and emotions in different ways. Luckily for us, we have a variety of tools, mediums and outlets at our disposal to express ourselves.

We can write, draw, paint, doodle, record audio or video, use photo prompts, or even create a collage with magazine cutouts. These are all valid forms of journaling.

The only requirement of journaling is that we remain honest, open and don’t judge ourselves for whatever comes up in our self-exploration.

But what about written diaries? Is there a difference between a diary and a journal?

It’s easy to see why the two often get confused because they’re both a type of notebook that you write stuff in. How you use them, is where the difference lies.

Writing about what you ate for dinner, or when you did some laundry would be considered a diary entry. While it’s an accurate account of things that happened throughout your day, there’s no self-exploration or reflection going on there. It’s just a log of events.

But, if you’re writing an account of why you decided to drink eight margaritas then crazy-dance on a table at your best friend’s wedding, and you’re reflecting back on your behaviour, feelings, and emotions at the time, that’s journaling.

That said, there’s no reason why a diary can’t be used to write journal entries, or vice versa – if your preference is to co-mingle your personal thoughts and event logging.

Benefits of Journaling

There’s been much research on the positives of expressive writing (AKA journaling)

From improving your physical health 1 , mental and emotional wellbeing 2 , processing upsetting experiences and trauma 3 , to helping manage major stressors like losing a job 4 . 

There are also findings that suggest you improve communication skills and self-awareness through journaling 5 .

The message is clear: if you want to feel less stressed, manage your emotions better, and live an overall healthier life, keeping a journal is beneficial.

While it’s encouraging to see so much scientific evidence supporting the benefits of journaling, research can only go so far. The real magic happens when you experience journaling for yourself.

When I started making journaling a regular habit in my life, I was surprised by how quickly I noticed positive changes. The benefits I began experiencing first-hand far surpassed anything I could have imagined or read about in any scientific study.

At first, I doubted whether journaling was really making a difference. But it soon became undeniable that journaling was having an incredible transformative effect on my life.

So, let me tell you how my love affair with journaling began…

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How and Why I Started Journaling

I toyed with journaling as a child, but it wasn’t long lasting or serious. I was way too fearful of family members finding and reading my inner thoughts.

Fast forward several years later, and in the midst of grieving the loss of a significant relationship, I found myself questioning who I was and what I wanted for my life.

The loss – a lengthy separation followed by a nasty divorce. It hit me hard.

Of all the difficult emotions I felt during that breakup, the sadness was what consumed me the most.

It wasn’t the sobbing, wailing kind of sadness (although I did shed a few tears). Rather, it was a silent, heavy sadness that drained my spirit day after day.

Along with the sadness, I also felt deep shame about the failure of my marriage. I was embarrassed that despite my efforts, we couldn’t save our relationship. I was no longer someone’s wife; instead, I’d become the embodiment of a divorce statistic.

I needed to find peace with my situation to start moving forward, so I turned to journaling as a way to start processing my feelings and painful emotions.

While that breakup took so much out of me, it led to something invaluable. A new, and much-improved relationship with myself. And that, I owe to journaling.

For over 10 years, I’ve been documenting my experiences and reflections in notebooks. Here are a few areas where I’ve grown through my personal journaling journey:

I don’t feel consumed by negative emotions :.

When bad juju hits the fan, I can process it in all its raw intensity. Whether it makes me feel sad, angry, fearful, guilty or frustrated, I know I have to feel the feels.

I don’t dwell on the dark stuff for too long – prolonged dwelling is unhealthy. But I can sit with emotions I once used to run from and quietly accept them for what they are.

Working through my emotions in this way helps me to move on with my life. And it beats being stuck in cycles of pain or self-pity.

I know myself better:

I’m better at tuning into the quirks of my personality, and the motivation behind my actions, thoughts, and emotions.

And this self-awareness benefits me in so many ways. 

I’m less reactive, more reflective.

I know what I want from life, which helps me make better decisions. And I’m really good at holding standards and keeping boundaries that support these decisions, along with my core values.

Because of this, I’m more intentional about how I spend my time and energy, and who I spend it with (massively cuts down on dysfunctional stress, and my dealings with drama kings and queens).

I have a better relationship with myself: 

My journal is my parent. My cheerleader. My shoulder to cry on. My business mentor. My therapist.

My journal is a safe place where I can express myself openly and honestly, without judgment. And a place where I can find creative solutions to problems or everyday challenges in life.

Through regular journaling, I dose myself with unconditional love, and nurturing, and truth bombs, and self-acceptance. 

This is not only incredibly soothing but, confidence building too. 

And you know what? It does wonders for the way I treat myself.

I appreciate things more:

When you spend a lot of time reflecting on your life, you can’t help but find things to be grateful for .

And for me, that spills into my day-to-day interactions with the world, and with the people around me. I have these little moments each day where I catch myself being thankful for everything. Even the smallest of things.

They light me up, and of course I look forward to journaling about them.

These benefits are just the tip of the ice-berg.

Let’s just say that overall (although I am far from perfect), I’m a more mentally and emotionally stable, happier, healthier human being. And I dig that.

Does Journaling Benefit Everyone?

It would be remiss of me to say that journaling is the be all, end all solution to everyone’s problems. It depends on your current state of wellbeing.

Serious mental health or emotional issues like depression, anxiety or inner child wounds are complex, and may require the assistance of a qualified counsellor, therapist or trauma informed therapist. Under their supervision, they may suggest journaling as part of a broader care plan.

Just know that when you go digging into the depths of your psyche, you will unearth unsavoury memories that were buried. You have to ask yourself if you’re ready to resurface them.

Different Styles of Journaling

There are many ways to journal, but for the purpose of this article I’m going to focus on self-reflective journaling methods. Here are a few of the popular ones.

Gratitude Journaling

Practicing gratitude has real and lasting benefits for your mental health and overall well-being. 6

As humans, we’re very good at registering and dwelling on negative events and experiences, over positive ones.

We can’t help it. We’re wired that way. 7   

But, we can flip our negativity bias on it’s head. By making a conscious effort to focus on the positive we can tap into our happy place.

HOW TO DO IT:

Take a few moments out of your day, or week to write about the things you feel grateful for. This could be your health, home, family, friends, pets, career, money, learning a new skill, alone time. Anything.

Some people like to journal at the end of the day, while others like to do it as soon as they wake up in the morning. It’s up to you.

💡 Related Resources:

• 160 Gratitude List Ideas for More Moments of Joy
• How to Start a Gratitude Journal You’ll Want to Keep Writing in
• 10 Eye-Opening Things I’ve Learned from Gratitude Journaling
• 30 Days of Gratitude Printable Journal Template

Stream of Consciousness Journaling

This is called “stream of consciousness” because your thoughts flow from one thing to another without much order or reason.

Just like a river or stream.

You’ll also hear style be referred to as freewriting.

Just write. Write anything that pops into your head at the time.

Maybe you start off reminiscing about a lovely evening with a friend… then all of a sudden you remember you forgot to feed the cat, and you still have dirty dishes in the sink, and you notice your tummy’s rumbling, but what should you eat?… OMG a cheese toasty with Worcester sauce on it … just like the one you had at your nan’s house last week…

Yes, it’s like verbal diarrhea, but in written form.

Don’t overthink or judge whatever it is you’re writing. 

Allow yourself to spill all your thoughts and feelings onto paper.

You can set a timer for this exercise if you like, but that will interrupt your train of flow. Not ideal. You don’t want to be disturbed mid-flow.

Morning Pages 

This form of journaling is often used by writers who struggle with writers block. It’s great for clearing the mind, while improving creative writing skills along the way. But it’s a great technique for anyone.

This is also a form of stream of consciousness journaling, but the idea behind this technique is that you have to journal in the morning, and write three pages of longhand. 8

See stream of consciousness above.

One Line a Day Journaling

If time is an issue for you, this journaling method is one of the quickest and easiest ways to start and maintain a journaling habit.

Every day, you write down one line in your journal.

You could write a quick one-sentence entry about how you’re feeling that day, how you slept the night before, what you are grateful for, or something you learned about yourself.

One line. That’s it.

Visual Art Journaling

If you prefer something a bit more creative, try this out for size.

Art journaling is a soothing technique that can help when dealing with stress and anxiety. 9 You can combine various art forms such as writing, doodling, drawing, photography, or collage to express your deepest thoughts, feelings, and emotions.

It’s also a lot of fun. And no, you don’t need to be an artist to try this.

Find a large space (ideally a table, but the floor will do),and gather your art supplies. This could be paints, pencils, chalk, photos, glue, stickers, magazine cut-outs, newspapers, scissors/cutting tools etc.

Then, assemble the artwork in your journal.

Here’s some art journaling inspiration for you. ASMR style. Enjoy:

💡 Related Resource:

• 20 Types of Journals to Keep for Personal Growth and Self-Reflection

How to Start Journaling for Beginners

It all sounds nice, I hear you say, but how do you ACTUALLY start journaling if you’ve never journaled before.

Let’s break it down into five steps:

• Identify your reasons for journaling
• Chose your journal format
• Select your environment
• Start writing 

Step 1: Identify Your Motivation

​Why do you want to start journaling? And why now?

What are you hoping to achieve?

Is it for personal development, to be more grateful, have better relationships, to be more mindful, or to process emotional pain?

Unless you can identify why you want to start a journal, your attempts to put pen to paper will be a major struggle-fest.

And that’s bound to crush any enthusiasm, hope, or motivation you had for journaling. You’ll struggle to be consistent, and eventually, give up.

Journaling can work for you – if you let it.

So, figure out what you want from your journal. Get clear on that, and you’ll start to see journaling as the bridge drawing you closer to your desires.

It then stops being this task you have to make yourself do. Instead, it becomes an experience you look forward to because you get so much value out of it.

Here’s that question again… Why do you want to journal?

Take a moment to really think about it.

Write your answer down, then move on to step number two.

Step 2: Choose Your Journal

​What type of journal should you use?

In a nutshell, use the type of journal that will work best for you.

Some people prefer using digital apps to keep their journals.

Others prefer paper.

I’m a paper gal when it comes to journaling.

I love the feel of gliding a pen across paper, and seeing the marks that I make. I’m both physically and emotionally connected to my journal. 

Digital journaling doesn’t do it for me. I’m in no way a luddite (I freaking love technology). I just don’t always want to be ‘plugged in’.

For me to connect with and process deep thoughts and feelings, I need to do that AWAY from an electronic screen. No PC, iPad or smartphone. 

A paper journal is my sanctuary in this respect. A momentary escape from the world of tech.

But I digress.

Ultimately, the best type of journal for you – is the one you’re going to actually use on a regular. Want to go digital? Do that. Paper? Go for it.

Either way you’ve got to like….

No, you’ve got to LOVE your journal enough to look forward to writing in it.

The rest of this article is going to refer to paper-based journaling, but most of the following can be applied to digital journaling too.

Things to Consider When Buying a Paper Journal:

Will you be carrying your journal around with you?

If that’s the case you want a notebook that’s not bulky and fits into a regular sized bag. An A5 hardback would be your best bet. It’s more durable than a paperback, or spiral bound journal, and is a decent size to write in.

If you won’t be lugging your journal around with you, a paperback or larger size journal could be a good option.

Paper type.

Should you choose a journal that has lined, blank, graph, or dot-grid paper? 

The answer to that question, depends on how you intend to use it.

Do you have the kind of handwriting that’s unruly and needs guidance? You’re probably best with a lined journal. 

Do you feel restricted by lines? Go for a blank paper type.

Although I like blank paper journals, I’ve given up on them. I can’t write in a straight line to save my life. I need evenly spaced guides to scrawl on.

Do you like to doodle, draw or paint, as well as write? Would you like to embellish your pages with cute stickers? If so, go for a journal with thicker quality paper that’s either blank or dot grid (that said, my current journal is lined and it doesn’t stop me from breaking out the odd doodle).

There are journal connoisseurs who think nothing of spending £40 on a fancy calfskin, hand-stitched leather journal. 

I’ve even seen journals selling for upwards of £90. 

Damn! If I have to take out three Klarna instalments just to pay for a journal with empty pages inside, then that journal is not for me.

Not at the rate I go through them.

You don’t have to go broke buying a journal.

Spend what you’re comfortable spending, but make sure the journal you pick is one you’ll actually write in. You want to use the thing, not confine it to that dusty pile of empty notebooks taking up space on your shelf.

Is it Really Okay to Use Journal Prompts?

Yes. It’s fine to use written prompts in your journal.

I mean, it’s better than staring at a blank page.

Plus prompts help you uncover deep thoughts, emotions, and feelings that you’ve buried. And help brainstorm ideas for areas you want to improve on.

Alternatively, buy a guided journal that has pre-written prompts in it.

Like this one:

FROM AMAZON

Start Where You Are Journal

This journal combines mindfulness and creativity to help you stay motivated and inspired. It helps you explore, celebrate, and appreciate yourself and all the world has to offer.

Step 3: Choose Your Environment 

Where ever you feel relaxed, comfortable and free to write your innermost thoughts, that’s your spot.

That could be your bedroom, living room, the garden shed… the toilet.

Some people like to journal under zen like conditions no distractions. While others prefer the ambiance of a coffee shop or library setting.

What’s more important is writing in the same environment each time. That way you’ll start to associate that space with your journaling practice. Which will help you develop a regular journal writing habit (we’ll get to this later).

When is the Right Time of Day to Journal?

The right time to journal is the time that best works for you.

Are you an early bird or a night owl?

Choose a time when you’ll feel the most energised to write. And once again, try to pick a time when you’re not likely to get interrupted.

For me, it’s first thing in the morning, because… well, zero distractions. I just can’t get my journaling head together at any other time of day.

What if You Struggle to Get Alone Time?

If you have kids, or pets that don’t seem to want to leave your side, I see you rolling your eyes at me right now. But hang in there. Here are a few  ways to get the alone time you seek (from a mum of six).

If you’re really struggling with finding the right environment or time to journal, don’t beat yourself up over it. Sometimes, it doesn’t happen. 

Accept the situation for what it is now. But look for opportunities to pursue journaling when you can create the space for it.

Step 4: Write Your First Journal Entry

Most people shy away from starting a journal because they don’t know what to write.

When it comes to that first page, they zone out. Or overthink it. Usually, because they’re trying too hard to write something profound or prolific.

The first blank page of anything is intimidating, but here’s how you get past that. You. Keep. It. Simple.

Start with the context. Write about general stuff.

Here are a few ideas to get you started:

• Are you about to start a new project, new job, move home?
• What are your journaling goals?
• Where are you in life right now?
• What’s working well? What’s not working well? 
• How are you feeling about journaling in this moment – happy, skeptical, indifferent, worried? 
• What are you grateful for?
• What do you want to improve or change?
• What do you want to learn – in general, and/or about yourself?

The main thing to remember is this… being open and honest in your journal is your superpower.

Your journal is a place where you can be yourself, and learn about the person you really are – in all your messy glory. 

It would be a shame not to fully explore what’s going on with you.

Much like working with a therapist, your level of openness can help or hinder that relationship. They won’t be able to help you if they don’t know where you’re at, or where you want to go. 

Nor will your journal my friend.

How Often Should You Write?

This is tricky because I want to tell you to write whenever you feel like it.

But the reality is this: 

If you want to become a journaler, you need to make journaling a habit. And habits only come about when you do things consistently.

When I first started journaling, I wrote every day for three months straight. That’s what I needed to make journaling a permanent fixture in my life.

Nowadays I don’t feel the need to journal every day. I go through phases.

Sometimes I’ll write daily for months on end. Then nothing for a week. Then I’ll journal a few times a week. Then every day again. 

So if you’re just starting out, I encourage you to go hard.

Aim to journal every day.

Once you’ve built your journaling muscle you’ll get into a natural writing rhythm that works for you.

Maybe you’ll continue to journal each day.

Or maybe you’ll find once or twice a week is enough.

How Much Should You Write?

Now, this depends on what mood you’re in when it comes to journaling. And of course, how much time you’ve got.

Some days, if I’ve woken up late or had a bad night’s sleep, I can only manage to muster a quick sentence.

Other days, I’m spitting out six pages of word vomit.

I’ve tried the morning pages method of journaling, but I’m not good with following rules. And having to write three pages every day, kind of sucked the life out of me.

I didn’t like feeling guilty for not reaching my daily journaling quota on days where the energy just wasn’t there. So, I stopped trying to hit three pages and did my own thing.

My advice: go with the flow. Listen to what you’re feeling, and how much time you have, and act according to that.

The most important thing is that you’re writing something. It doesn’t have to be a lot if you don’t have the capacity for it.

Should You Review Your Journal?

Some people review their journal every day.

Some, every week, month, or year.

Others review their journal during specific seasons in their lives.

Some people don’t review their journal at all.

Whether you review your journal depends on what you’re using it for.

Journaling for self-improvement? Got goals you want to track? Then it makes sense to want to review your journal from time to time because that’s a good way to measure your growth.

If you’re writing as a way to heal emotional wounds, you may not want to revisit what you’ve written.

In this case, the simple act of venting, then letting go is enough.

Ask yourself, what would be the benefit of reviewing painful journal entries after you’ve grown, and healed from those episodes?

5 Tips for Consistent Journaling

One of the biggest problems people have with journaling is inconsistency. They write something one day and then go weeks or months without writing anything.

While you can get away with journaling this way if you’re an established journaler, you’ll struggle if you’re just starting out. As a beginner, this lack of consistency is likely to lead to downfall.

Why? Because you’ve not yet internalised the practice of journaling.

I’ve been journaling for so long now, that if I miss a week it doesn’t have any negative impact on me. I understand the ebbs and flows of my journaling process and accept that for what it is.

That said, it feels unnatural for me to go too long without writing in my journal. And I don’t see a time when I would ever just stop.

As a beginner, skipped journaling sessions may feel like failure. You might kick yourself for not sticking to the program. And then question whether journaling is for you.

So, if you have trouble keeping a journal, below are a few tips that may help.

• 21 No-Nonsense Journaling Tips for Beginners Who Want to Journal the “Right Way”

1. Remember Why You’re Journaling

Chances are you’re using your journal to support your well-being in some way. It may feel difficult now, but your future self will thank you for the effort you’ve made.

Keep that in mind, and journal for that version of you.

2. Use Journaling Prompts

These can be anything — questions, words, or sentences — that give you direction when you start writing.

You don’t need to stick with the prompts, or even answer them fully. The goal here is to use these prompts as inspiration when you don’t know what to write about.

• 59 Mindful, Reflective and Fun Journal Prompts for Beginners
• 52 Reflective Morning Journal Prompts for Inner Peace
• 50+ Gratitude Journal Prompts to Make You Feel Better (Even on Crappy Days)
• 86 Self-Discovery Journal Prompts for When You’re Feeling Stuck in Life

3. Make it Easy to Access

Imagine for a second, your neighbour drops off a batch of freshly-baked chocolate chip cookies. You leave the plate of steaming goodies on your kitchen counter.

What happens the next time you walk into your kitchen?

You see the plate of mouth-watering snacks staring you square in the eye. Softly whispering: ‘eat me’. If you’re like the 1.3781 billion sugar addicts on Earth, you’re going to want to reach for one? Am I right?

Now replace the cookies for your journal (I know, not as tempting). 

But, you’ve had a hard day at work and your mind is buzzing with thoughts. Out of the corner of your eye, you spy your journal. You know that would be a good place to offload, and so you pick it up…

Try to get into the habit of leaving your journal somewhere in plain sight. Maybe on your bedside table. Or the kitchen counter. When you can see and access your journal easily, that’ll be your cue to pick it up.

4. Dedicate Time to Journal

Physically schedule that time in a planner or calendar, then follow through. If you think you’re likely to forget to journal, set yourself a reminder.

5. Go For the Lowest Common Denominator 

So you don’t feel like writing a page in your journal today. That’s okay, because you don’t have to. Write a sentence instead.

Don’t want to write a sentence? Okay, then write a word.

One. Single. Word. Something that expresses how you’re feeling in that moment, or sums up the entirety of your day:

• ‘Exhausted’
• ‘Excited’
• ‘Bewildered’

This way, you won’t feel like a flake for not abiding to your journaling routine. You may even surprise yourself and end up writing more than you thought you would.

6. Track Your Progress

One way to make your journaling habits sticky, is to track them.

With a habit tracker.  

This will help you focus on getting your journaling done.

It’ll also give you little butterfly’s in your tummy when you see all the progress you’ve made each week (or month).

Okay, maybe butterflies is a stretch.

But you’ll feel like a more accomplished journaler. And you’ll want to keep that winning streak going. Because progress on a habit tracker looks great when you’ve checked off all the boxes.

And not so great when you can see the days you’ve skipped.

So, keep yourself accountable and use a habit tracking template.

Attach it to something you use daily, like the fridge or a planner.

(Join the resource hub – you’ll be able to download a habit tracking template and more 👇🏾 )

5 Common Obstacles to Journaling

So, now you’ve read all these tips to start journaling, you’re good.

Just pick up your journal, and get to writing…

Yeah, I wish I could tell you that it’ll be smooth sailing from here on.

But, I’d be lying. Because journaling is simple, but it isn’t easy. It can bring a heap of goodness into your life, but there will be struggle. And you’ll be tempted to quit (or just not start at all).

And I don’t want that for you.

So, I’m going to share a few roadblocks you might encounter on your journaling journey. And what you can do to swerve or minimise them.

1. Getting Terrible Writer’s Block 

This is not a sign that you should give up journaling. Chances are you’re experiencing empty brain syndrome, and you’re panicking. And in doing so, simultaneously putting more pressure on yourself to perform. It happens. Even to great writers. Fortunately, it’s temporary.

WHAT TO DO ABOUT IT:

Don’t beat yourself up over it.

Know that anything you write is progress, even if it seems like gibberish. 

Allow yourself to write that gibberish and be okay with it (because no one else is going to see it other than you, right?)

Alternatively, find a few journal prompts and go to town on those.

Here are a few of my tried and tested empty brain busters:

• What went well today?
• What didn’t go so well?
• What do I need to do to make tomorrow better than today?

Sometimes I’ll even write about me not wanting to write.

A quick entry like:

‘I don’t feel like writing today, and that’s okay. There’s always tomorrow’.

2. Struggling to Find Time

Or at least that’s the story you’ll tell yourself. The reality is this: We make time for the things we want to do in life.

Get super honest with yourself, and answer this question:

“Do I really not have 5 minutes in a day, or week to write a couple of lines in my journal? Or, am I trying to avoid it.”

If you are trying to avoid your journal, there’s no shame in that. But get curious about what’s really going on.

Because more often than not, you’ll see that time (or a perceived lack of time) is not the issue. 

Let’s be real. If you want to start journaling you need to make space for it. And if you can’t carve out a smidgen of time, you’re not really ready to journal. Not right now. But maybe in the future.

If you are ready, take inventory of the things in your life that you’re currently prioritising, and be prepared to make a little sacrifice.

Here’s another question to ask yourself:

“What can I do less of in my day, or week to make time for journaling?”

Maybe that’s watching 5 minutes less of TV, going to bed or waking up 5 minutes earlier, or saying no to mindless phone scrolling.

We have 24 hours in a day. You get to decide where you invest it.

3. Skipping a Day (or Longer) Then Feeling Bad

This is the reason why so many of us give up when trying to install a new diet, or exercise regimen into our lives. We have everything mapped out in our heads, maybe even on paper. 

We’re so determined we’re going to stick with the plan, no matter what.

Then it happens. We skip a day.

And then another. Followed by yet another. 

We start feeling bad about all these skipped days and decide that the diet/exercise thing isn’t going to work. 

Depending on the relationship you have with journaling, a string of skipped sessions can make you feel just as bad. You view the lack of consistency as failure, and conclude that journaling isn’t for you.

This is all-or-nothing thinking. 10  Don’t allow it to ruin a good thing.

If you  do  miss a few days (and it’s inevitable that you will), don’t freak out. This doesn’t mean your journaling journey is doomed to failure. It’s just a minor blip. And as long as you jump back on the saddle, you’re all good.

Forgive yourself for that missed day, or three, and move on.

It might help to set a three-strike rule. Make a pact with yourself never to skip more than three days in a row. 

It doesn’t have to be set to three days. It could be four, or five, or seven. Whatever timeframe feels comfortable for you.

4. Worrying Someone Will Read it

You’re about to pour your thoughts, feelings, and emotions into your journal, but then you stop. A horrifying thought crosses your mind:

“What if someone reads this one day?”

Well, chances are that that could happen.

It’s the reason why, as a kid I fantasised about keeping a secret diary. Just like the fictional character Adrian Mole.

I tried, but it was mostly a huge fail. Because, well…

I grew up with brothers. I didn’t trust them to not read it. 

Any journal-keeping would have been an open invitation for my siblings to tease me chronic. Then share their discoveries with their friends. As the eldest, most responsible one, I couldn’t take that risk.

Even when you move into adulthood, and are hopefully living with people you can trust – a partner, or flatmates, there’s still that 0.02154 chance that someone could read it. A visiting relative who likes to snoop, perhaps.

And what happens when you’re six-feet under?

Someone’s bound to read it then, right?

These concerns are real. They’re valid, and I hear you.

But I hope this isn’t the reason you stop (or never start) journaling.

Assess your current situation

If you’re in an environment where the discovery of a physical journal could put you at risk of harm, or retaliation, keeping a physical journal may not be the best option.

It breaks my heart to say that, but your safety is way more important.

Digital journaling may be the way to go if you have control over your passwords, but consider waiting until you’re in a safer environment.

And seek support from a close friend or professional who can help.

The following tips are applicable where there is no threat of personal danger:

Be explicit about your need for privacy.

It’s unacceptable for anyone to read your personal journal without consent. You have every right to ask people to respect privacy.

Here’s a handy script to help you have that conversation, either in person or via email. Use it as-is, or adapt as required:

“Hey, I want to let you know that my journal is really personal to me and I consider it private. I write in it to process my thoughts and work on understanding myself better. I’m asking you to please not read my journal without my permission. This isn’t about me not trusting you – it’s about my need to express myself freely without worrying about what others will think. If I ever feel comfortable sharing parts of my journal, I’ll open up about that. But for now, I’m asking for you to respect my privacy around my journal writing. I hope you can understand where I’m coming from. Your support with this means a lot to me.”

Setting that boundary upfront takes away any ambiguity and shows this is non-negotiable for you. It makes it uncomfortable for any human being with an ounce of decency to even think about crossing that line.

Keep an online digital journal

While I’m not still 100% convinced there are no privacy issues with journaling apps, the chances of your nearest and dearest accessing your journal are slim to none.

Just make sure you have the securest password, proper encryption and some kind of two-factor authentication going on.

Burn your journal once you’ve written it

Ack, it’s extreme, and I could never bring myself to do this. Only you can decide whether this is the right move for you. 

But, before you consider this option, think carefully about whether you’ll regret your actions later.

Write in a language that only you can decode

If you have the time and patience, you could encrypt certain entries with  secret codes, ciphers  or shorthand.

A snooper is going to have to work hard to figure out what you wrote. Chances are, if they aren’t into cracking codes they’ll sit your journal right back down again.

Don’t use real names

If some unauthorised entity does read your journal, they won’t know who you’re referring to. Yes they’ll still be curious, but it could lessen any drama or embarrassment around outing someone you didn’t intend to expose.

I try not to drop names. Maybe an initial. No gender references.

But what if someone figures out the entry was about them? Well:

(a) they’ll learn something about themselves and,

(b) they’d learn something about you. 

If they have the audacity to be offended by your private thoughts from the past, then that’s their issue to deal with. Not yours. 

Let them stay offended. They had no business reading your journal anyway.

Be honest but remain abstract

If I write about something deeply personal that I don’t want others to know about, I focus on my feelings at the time, the lessons learned, changes I need to make. Not on any specific person or people involved in the story.

I try to write with just enough background information for me to remember the actual event. It’s not enough for anyone to know the full ins and outs. 

If all else fails, a ccept that someone may read your journal one day

Make peace with expressing yourself on paper.

We can hope no one reads the messy parts of our innermost thoughts without our consent (well, at least not while we’re still alive).

But if they do, the guilt and shame of breaking our trust is on the snooper. It’s not on us.

When we look at the benefits of journaling, we have to weigh up what matters most. A nosy fecker, who has no business rummaging through our stuff in the first place, or… an outlet for personal growth and wellbeing.

4. Obsessing Over Neatness 

Let me tell you, my journal is a hot mess.

There are times I can’t even read what I’ve written. I cross things out. I misspell basic words. I sometimes write the wrong date.

Yeah, it’s annoying.

Every so often I catch myself wistfully looking at beautiful journal spreads on Pinterest and wishing my handwriting was that neat. 

And then I remember why I’m journaling.

For me my journal isn’t about striving for aesthetic perfection.

My journal is a tool that helps me better understand myself and my relationships, and grow from my experiences.

The neatness of your journal isn’t all that important. Not if you’re using it for self-reflection and personal growth.

Embrace the messiness of your journal and let the content serve its purpose.

6. Waiting for the Right Time to Start

A friend once told me that she wanted to start journaling, but the time wasn’t right. She was waiting for her kids to get older. Then she’d have more time. All I could think of was all those childhood memories that were going to go uncaptured.

The right time to start a journal is now.

Even if life is chaotic and messy.

Even if you’re going through a season of change.

Even if you’re juggling this, that, and the other.

It’s during these times you need your journal more than ever.

Start your journal. Like, today.

— Was This Article Helpful?   Pin it For Future Reference   —

• Joplin, J. (2000). The therapeutic benefits of expressive writing . The Academy of Management Executive (1993-2005), 14(2), 124–125.
• Long, J. J., & Davis, J. O. (2011).  Pen and paper: A prescription for adolescents’ emotional and psychological well being?  Journal of Correctional Education, 62(1), 7–25. 
• Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process .  Psychological Science ,  8 (3), 162–166. https://www.jstor.org/stable/40063169
• Spera, S. P., Buhrfeind, E. D., & Pennebaker, J. W. (1994).  Expressive writing and coping with job loss . Academy of Management Journal, 37(3), 722–733.
• Ashbury, J., Fletcher, B., & Birtwhistle, R. (1993). Personal journal writing in a communication skills course for first‐year medical students .  Medical Education , 27.  https://doi.org/10.1111/J.1365-2923.1993.TB00257.X .
• Wood, A. M., Froh, J. J., & Geraghty, A. W. A. (2010).  Gratitude and well-being: A review and theoretical integration . Clinical Psychology Review, 30(7), 890–905. 
• Rozin, P., & Royzman, E. B. (2001).  Negativity bias, negativity dominance, and contagion .  Personality and Social Psychology Review ,  5 (4), 296–320. 
• Not my rules, but the rules of Julia Cameron, the creator of this method: Cameron, J. (2017, September 18).  Morning pages: FAQ  | Julia Cameron Live .
• Mercer, A., Warson, E., & Zhao, J. (2010).  Visual journaling: An intervention to influence stress, anxiety and affect levels in medical students . The Arts in Psychotherapy, 37(2), 143–148. 
• Tartakovsky, M. (2015).  5 Ways to Expand All-or-Nothing Thinking . Psych Central.

As a big nerd of human nature, Mena holds two degrees in psychology. One of which is a master's in health psychology from City, University of London. Mena also has a certificate in counselling skills and was on track to becoming a psychotherapist before embracing her passion for creating journaling tools and resources. Mena lives in the UK, and is an avid journaler, meditator, researcher, and lifelong learner. She's also a social dancer who enjoys weightlifting.

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How to Journal for Beginners + Free PDF Journal Prompts

If you’ve been thinking of starting a writing journal, but are unsure of how to journal, then welcome to journaling 101!

In this article, learn how to start journaling for beginners. Get some simple tips on breaking through any writer’s block or hesitancy and just start journal writing. Plus, get 25 fun and easy journal prompts to start journal writing with ease!

Journal writing is so much fun once you start, and beneficial in many ways. There are many excellent reasons to start a journal, including for fun, to increase creativity, to manifest what you desire, to improve mental health, and more. We will talk about all of this and more.

Let’s get started with some tips on how to journal. Then, get inspired with 25 fun & easy journal prompts for beginners. The free PDF printable is at the end, no email is required.

**This post contains affiliate links, meaning I may receive a small commission at no additional cost to you for products you purchase via this website. For more information  click here. **

What to Know if You Don’t Know How to Journal

It may seem overwhelming to start a journal when you haven’t had much practice writing, but the first thing to know is that it’s ok to feel unsure about how to journal. Almost everyone feels hesitation when trying something new, and the thing to do is to push that feeling aside and just begin.

You don’t have to journal write in any particular way. Your writing doesn’t have to look neat, you don’t need to worry about spelling, and it’s ok if you make mistakes. Give yourself the grace to simply write freely. And don’t judge yourself.

4 Easy Steps to Start a Journal

• Find a comfortable space that is free of distractions.
• Have your journal, pen, and maybe a cup of tea by your side.
• Affirm with yourself that you can write. And that whatever you write is just fine.
• Then journal whatever comes to mind. Or, use the journal prompts below to guide you.

25 Journal Prompts for Beginners

Use any of the journal prompts as starting points to start journal writing. Read through the whole list, then write about whatever questions inspire you to write.

Journal as little or as much as you’d like to. Hopefully, these beginner journal prompts feel interesting but not too difficult. They may make it easier for you to start a journal.

• What does the perfect day look like to you?
• Where do you see yourself in 1 year?
• What are your goals for today? This week? This year?
• What are your biggest struggles?
• List your plans or non-plans for the day or week.
• Where is your favorite place in the world and why?
• Describe the closest people in your life and what you love about them.
• What do you love about yourself?
• What are your predictions for the future?
• Describe your ideal lifestyle.
• Journal 10 positive affirmations .
• Journal about your ideal partner/love interest.
• Write about what happiness means to you.
• What do you want to improve in your life?
• What are your spiritual beliefs?
• List your favorite inspirational quotes .
• Journal some creative ideas or projects.
• What would you like to manifest in your life?
• Write about your happiest memories.
• Journal some ideas to help lift your mood when feeling down.
• Write out some life goals.
• What are you most grateful for?
• What does love mean to you?
• Journal what to “let go of.” For example, certain worries, things out of your control, etc.
• How can you make the world a better place and be a force of good?

Printable Journal Prompts for Beginners

Download and print these beginner journaling prompts below. Then write them in your personal journal whenever you feel like it.

Feel free to share these journal prompts with a friend!

How to Journal for Self-Exploration

Some people start a journal to be creative, but more often, people start a journal to dig deep, explore, and learn more about themselves.

To use journaling for self-exploration and self-discovery, don’t hold back. Don’t judge or censor yourself. Your journal is for your benefit only. The world will never see it unless you share it.

Also, to start anything, you just have to begin. So take action!

Other Ideas on What to Journal About for Beginners

Aside from personal growth, self-discovery, and personal development, here are some more ideas for what to journal about:

• Start a fitness journal. Write fitness goals, healthy recipe ideas, exercise plans, etc.
• Create a self-care journal. Including positive affirmations, lists of things that make you happy, happy quotes, etc.
• Make a family journal. With children’s events, cute things your children say and do, memories, etc.
• Do a day-to-day journal. To record life.
• Make a manifestation journal. For manifesting what you want in life.
• Write in a prayer journal. Religious or spiritual or both.
• Write in a mental health journal. For personal development, improving thoughts, and improving wellness.
• Make a frustrations journal. Make a journal where you purge negativity. (I’m reading an excellent book called Empaths on Their Soul Path: A Guide to Empath Empowerment in Your Awakening. The author recommends tracking all your complaints in a journal. For people who are trying to break the habit of complaining.)
• Start an art journal. Use inspiring and artistic images and words for creative art journaling.

These are just a few ideas about journaling more intentionally. Dedicating a journal to a specific cause can be a powerful way to “move things along” energetically. Starting a specific journal, like for personal development, can inspire changes and action, or bring clarity to an area of your life.

Why Start Journaling?

In your journal, you have complete freedom- you can write about anything you choose. It’s your own private space to express yourself. There are no rules, no right or wrong way to journal.

Journal writing can be done just about anywhere- at home, in your car, on your lunch break, or at the park. It’s an easy hobby to start, and fun!

There are many benefits to starting a journal, and so many ways you can focus your journal writing.

How Journaling Can Help:

Start a journal for mental health.

Journal writing can help you process emotions in a safe and private environment. It’s a great way to relieve stress and anxiety or untangle confusing feelings. Pour out your feelings onto the page to examine on paper. You can also boost positive emotions by journaling affirmations, dreams, and personal goals.

Because personal journaling helps bring mental clarity, the more you write, the better you understand yourself and life. The better you understand who you are, what you want, and more, the better you feel. In this way, starting a journal can improve your mental health.

Additionally, In my experience, the more I write, the happier I am. That’s because journal writing is so creative. Creativity is an antidote to anxiety; there’s less room for worry in a mind that is busy being creative. This leads to my next point.

Start a journal to increase creativity

Start a journal as a creative outlet!

You can doodle, scribble, write complete nonsense, craft poetry, or design illustrations. Journaling increases your creativity in a snowball effect way. The act of writing encourages more creative ideas until the floodgates start to pour open!

Often, I get new creative art, business, or product ideas when I journal. Such as ideas for books I’d like to write or art print designs for my Etsy shop. (I wish I had more time to pursue all the ideas!)

Related: How to Boost Creativity: Take the Creativity Challenge

Are all my ideas genius? No! But that’s fine! For every 10 ideas, maybe one or two worth pursuing, realistic, or doable in the time that I have available. You’ll likely discover that the more you journal, the more there is to journal about. The process of brainstorming, writing, sorting thoughts, and clarifying your ideas is incredibly valuable.

Start journaling to manifest what you desire

Start a journal for the sole purpose of manifesting what you want in life.

Words have a certain magic, and words written with intention hold much power. Some have even said the word “spelling” points to the idea that our written words cast spells, so to speak. And it’s true- words carry energy.

That’s why writing affirmations and life goals can help you to manifest what you desire. You can hold close to your heart your intention when you write, feeling the energy of your own words to help manifest them into reality. Learning how to journal as a way to manifest what you want in life is a lot of fun.

Related: How to Manifest Something by Writing It Down

Start journaling for fun

One of the best reasons to start a journal- or any hobby- is for fun!

Journal because it feels good, creates a vibe within you, or makes you happy. Journaling can feel fun for many reasons. For many people, it feels inspiring, like an act of self-care, relaxing, or productive.

Always make sure you’re having fun with your activities in your spare time. And continue to seek out new ones, like journaling!

Start journaling to keep a record

Journal writing can be a fun way of keeping a record of your life to look back on, like a scrapbook.

Your journal can be quite artistic or have a certain aesthetic as well. You may even be inspired to start an art journal as well as a writing journal.

No matter how much of a beginner to journaling you may be, you can get as crafty as you want to when you start a journal.

Related :    15 Creative Art Journal Pages for Inspiration

Concluding Thoughts on How to Journal for Beginners

Chances are that after learning how to journal, you’ll be hooked. The ideas will start to flow like crazy. Pretty soon you’ll be asking not how to journal, but how to store all of your journals!

I’ve been keeping a journal since age 12. And I’ve saved every single journal from over the years. Maybe someday I’ll re-read everything, maybe I’ll publish them, maybe I’ll burn them. Who knows? But I have a record, however sloppy, of almost 30 years of my life! How cool is that?

I hope this article has inspired and encouraged you to start a journal of your own. Journaling can open up new worlds. It’s such a beneficial activity for every age, and super enlightening.

Please let me know what you think about these journal tips and ideas for beginners in the comments!

You may also enjoy:

How to Start a Dream Journal- 7 Tips to Make it Easy

What Causes Art Block and How to Overcome It Permanently

30 Free Art Printables -Black & White Plus Color {Cute and Modern!}

5 Ways to Unblock Your Mind and Shake Up Your Energy.

Who are Your Spirit Guides? Discovering your Spiritual Guardians.

What is My Angel Number? Calculators, Name Method & More

Kristen Tudeen is the founder of Dream Dash Journal and has worked as a lifestyle blogger since 2018. She enjoys inspiring others to explore their spirituality and creative interests.

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IAJW » IAJW Journal Blog » How to Journal » How to Journal

How to Journal

Your complete guide to getting started with journaling.

Do you want to learn how to journal, but are unsure where to start?  Or you want to know what to write in a journal?  Maybe you’ve heard of creative journaling and are curious what it is? Perhaps you’re a writer and want to journal to deepen your craft?

This comprehensive “How to Journal” article will answer all of your questions about journal writing. For example, what journal writing is, how you can use it, and what benefits you can experience from this type of writing.  It also includes many journal writing prompts to help you get started. Lastly, while journal writing is typically a solitary act, you don’t have to journal alone or in isolation.  This article will tell you where you can get some help and support for your journal writing, including being part of a journal writing community or group.

This Article Covers:

What is Journal Writing?

What can i use journaling for.

• How to Journal – What are the Benefits?
• Getting Started with Journaling
• Creating a Journal Writing Ritual
• How to Journal – What To Write?
• How Often Should I Write in my Journal?

Do You Need to Write Regularly in a Journal?

• How To Journal Consistently –  Creating the Journaling Habit
• How to Journal – What Help and Support Can I Get?
• In Conclusion

Before we talk about how to journal, let’s look at what journaling is.

Journal Writing is the practice of taking time for yourself to write and reflect on your thoughts, feelings and life experiences.  There are many suggestions for how to journal and what to write about. However, the beauty of journal writing is you can do it in your own way. This means you can really make it your own creative and life enhancing practice.

There are lots of people who write in a journal.  I recently heard that 16% of the world’s population regularly writes in a journal. You could loosely test this claim yourself by asking a group of friends or family if they write in a journal and see what percentage say yes.

Each person will give a slightly different answer when asked, “What is journaling?” But in essence, journaling is the simple and profound act of capturing and understanding our lives through expressive writing and story. Expressive writing includes writing about our thoughts and feelings while gaining self-awareness and new discoveries along the way. Journaling is all about exploring and enriching life through narrative, words and creative self-expression through writing.

Journaling is…

• a powerful tool for personal growth, self-discovery, improved health and creative self-expression
• a fun and creative life enhancing practice
• used by many successful people, including Oprah and Jack Canfield (author of Chicken Soup for the Soul books), to achieve success in life and work

“Journal writing is one of the rare forms of writing in which freedom of form and content support each other magically.”   –  Stephanie Dowrick

You can use journal writing to get to know yourself better, solve problems, make life decisions, improve your health and increase feelings of gratitude and joy.  Journaling can also help you heal from stressful life circumstances, deal with grief and loss, or other life transitions. Or just journal for the pure love it!

Journaling is a fun, nourishing and creative practice that simply requires something to write with and write on. Whether it’s a pen and notebook, loose paper, cue cards, you get to choose your journaling tools!

People use journal writing in different ways for a variety of reasons. One person might journal to heal a broken heart writing an unsent letter sharing what they wish they’d said to that person.  Someone else might journal to celebrate their accomplishments and make a list of their recent successes in their journal.

There are also a wide variety of journaling methods and techniques to get the most out of your journaling. You can use it for whatever matters most to you at this time in your life.

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How to Journal – What are the Benefits?

There are many evidence-based benefits of journal writing from over 30 years of research in the expressive writing field.  Yes, journal writing is a field of work!

People use the journaling process for many reasons, including to:

• stimulate a healthier mind and body
• vent and express thoughts and feelings in a healthy, constructive manner
• increase self-awareness
• create clarity for decision-making
• track progress and personal growth
• celebrate successes
• heal emotional pain and trauma
• increase self-care
• manage stress and prevent burnout
• gain broader and multiple perspectives
• practice writing in a non-judgmental setting
• improve creative thinking
• preserve memories
• get closer to God or a divine energy source

Today, journaling is widely accepted as a means for cultivating wellness as part of a whole person health approach. This includes the emotional, physical, psychological and spiritual dimensions of well-being. Journaling is also being used across various disciplines, such as education, psychology, leadership, business, health, creative writing, coaching and counselling fields, as a powerful tool for learning and growth.

How to Journal – Getting Started

Get organized.

One of the first things to do when you start a journal is get your journaling tools organized.

It can be fun to pick out your favourite pen and an inspiring journal. Look online or go into any book, stationary or office supply store and you’ll find all kinds of journals, pens, markers and other things you might like to use in your journal such as stickers or other creative touches.

So over time, you can experiment with your journaling tools. Do you like blank pages or lined? Would you prefer a small journal or a large sketchbook style journal?  Would you use the same style journal or mix it up and try something new each time you begin a new one?

Sometimes people use loose leaf paper and put their journaling pages in a binder, or write small entries on cue cards. And some people even use big 18 x 24 pages of paper for larger visual journaling entries. You can create a mixed media art journal and much more.

Just Write!

The key is to pick some simple journaling tools to start with – a pen and notebook – and just start writing.

Your writing will teach you what you need. For example, I used to write in a small lined journal and over the years, my writing longed for larger, open, clear spaces to fill. Now I use an 8 ½ by 11 blank page sketchbook, spiral bound and I keep my pilot pen in the spine of the journal.

Find your own tools and make your own way as you write. The only way to journal, is to write. And then write some more.

Whether you’re an avid journal writer, someone who journaled in the past, or have never written in a journal before:

“There is a Spanish proverb which says: there is no road, we make the road as we walk. I would say the same thing about journal writing: we make the path as we write.” Christina Baldwin

How to Journal – Creating Writing Rituals

What is a journaling writing ritual.

Dr. James Pennebaker, author of Writing to Heal: A Guided Journal for Recovering from Trauma & Emotional Upheaval , suggests some conditions that help enhance the expressive writing process.  His research shows that creating a journal writing ritual is very beneficial.

Being focused, non-judgmental, and connected to your interior world fosters deeper writing. But, it’s not a frame of mind that everyone can simply switch on and off.

The idea behind creating a ritual is to create a unique environment and/or behavior which helps you sink into the best journal writing mindset possible. The purpose of the ritual is to take you away from everyday life. Your ritual contains the cues you create for yourself which help you become relaxed, alert, and reflective.

How do you Create a Journal Writing Ritual?

Here are some suggestions, but remember, the ritual you create to transition into deeper journal writing is uniquely yours.

• Select some music that creates a sense of serenity. Play it for five minutes, focusing on simply listening to the music. Consider closing your eyes. Do not read your mail or straighten out your desk! You may want to have just one piece of music you use each time as your centering pre-writing ritual. Or choose three or four pieces you love for some variety.
• Begin with several minutes of a meditation or a prayer. You can write just for the occasion or create something spontaneously each time.
• Brew a cup of tea or coffee, or pour yourself some fresh juice. Perhaps a glass of wine? Spend a few minutes holding the cup, feeling the warmth, smelling the aromas of your drink and deeply enjoy those sensations.

Write in an environment that’s inspiring for your journal writing

• This could be by a bright and sunny window or a softly lit corner nestled in a cozy chair.
• Light a candle and while lighting the candle say an affirmation, your intention or make a wish.

Journal at approximately the same time each day

• This doesn’t have to be at the same hour each day, but it’s helpful if it’s at the same time in your daily routine. For example half an hour before bed, which will work whether you go to bed at 10pm or at midnight.

The trick, of course, is to find the cues that help you settle in quickly. Initially, experiment with different rituals to see which feels best and then stick with the practice once you’ve found one you like. Remember to use as many of your senses (smell, sight, touch, hearing and taste) as you can when creating your centering ritual.

How to Journal – What To Write

You can write about anything you want to write about. For example write about your day including your thoughts, feelings, problems, challenges, upsets, joys, successes and dreams. Here are some journaling prompts to help you get started:

• Right now, I am feeling…
• In the moment, I notice…
• Currently, I am thinking about…
• So far, the best part about my week is…

You can also write about what you don’t want to write about—and explore your resistance!

Resistance offers you information about where you’re feeling stuck, perhaps procrastinating, or simply not quite sure how to proceed. Here are some journaling prompts to play with around resistance:

• At the moment, I don’t really want to write about (and then write about it anyways)…
• I am feeling resistant because…
• If I wasn’t feeling resistant, what might be different in my life right now…

You can free write (simply go to the page and start writing) or you can do more structured journal writing activities such as using prompts.

There are many other journal writing techniques and methods such as mind maps, cluster drawings, dialogue writing, captured moments, poetic writing and more that you can learn about and use to keep your journal writing fresh and interesting.

Access our free 7 Servings of Journal Juice for new ideas on what to write about in your journal. And you’ll also receive journal writing prompts, exercises, tips and our inspiring Journaling Museletter .

How To Journal – How Often Should I Write

There are no rules about how often you should write in your journal. Like anything, the more often you do something that’s good for you, the more benefits you get from it. I doubt you would go for one walk around the block and expect to experience significant health benefits from it.

The same is true for journaling. While that one walk would have offered you ‘in the moment’ benefits like time to relax, feeling good from moving your body, fresh air and more, the same is true for journaling.

You could gain a sense of relief, renewal and replenishment from just 10 minutes of writing about your thoughts, feelings and life observations.

Journal Regularly

Much like any other activity that’s good for you like brushing your teeth, meditating or eating a healthy diet, journaling can also be done regularly. Journaling makes a great healthy daily habit.

Set a Timer

I often facilitate timed journal writing exercises in workshops and retreats that I offer. It’s a core part of my Transformational Writing for Wellness Salon , a 6 week group coaching program that takes people into the heart and art of transformational journaling.

So often people say, “I can’t believe how much I wrote in just 5 minutes” or “I can’t believe I gained new insights when I just wrote for 7 minutes!”

Journaling to Cope

Many people only write in their journals when they are going through difficult times. Then once things are going better, they stop writing. This is also a valuable way to use your journal as a life companion to help you cope during stressful or troubled times.

The key is not to get too caught up in “shoulds”: I should journal today, I should journal more often. That’s because ‘shoulds’ can open the door for negative self-talk and feelings of inadequacy and shame. Instead, your journaling practice is best treated like a kind friend. You journal because you want to, and because it’s an enjoyable, or at least helpful, relaxing experience.

It’s a question that most journal writers face at some point. Does it matter if you write often in your journal? Well, whether you write regularly depends on your purpose for writing. Is it to preserve memories? To sort out issues? To track physical or emotional, spiritual, or intellectual progress? Track health symptoms?

If journal writing is pleasurable, then writing is its own reward. If journal writing becomes a task you “should” do, rather than something you enjoy, then you’ll write less consistently.

So part of the issue can be reframed by asking, ”How do I make journal writing pleasurable?” The answer to this question will help you find your own way to make journaling a consistent and enjoyable habit.

How To Journal Consistently –  Creating the Journaling Habit

Think of writing a journal entry as the lowest cost and highest benefit way of taking care of your health. Remember that writing about meaningful events or activities in your life has been proven to positively impact your overall health without major cost of time or money and without having to leave your home!

If you do want to write in your journal on a regular basis and truly create the journaling habit, here are a few ideas to help you keep writing consistently:

Make your journal writing more upbeat

• Review the good things that have happened in your day—your attitude, your progress toward a goal, a minor victory, even a two-minute interaction with someone that went well.
• Remind yourself about the good stuff in your life and your good qualities.

Write when you have difficult issues in your life that need to be resolved

• Who doesn’t experience difficult times? Consider the time that you write in your journal as an oasis of self-nurturing in your day. It’s a time to vent, rant, reflect, and process just for you.

If possible, write at the same time every day

• Incorporate your writing practice into a daily routine.

Make it short and fun!

• Write a one-word journal entry that captures your day.
• It’s a challenge to come up with that one word. You can think about it while you are doing some mindless life maintenance activity—like flossing your teeth, taking out the garbage, or folding clothes.
• Then once you’ve determined that word, writing your journal entry takes almost no time.

Go deeper with our How to Journal Consistently article >>

Back to the question: Does it really matter that you write consistently?

Writing consistently helps you maintain your journaling practice. It means that when you re-read your journal, there are enough entries to have meaning and flow.

Your ability to write consistently in your journal will be determined by how you feel and doing what’s right for you. So, while you’re writing and when you finish, notice how you feel.

• Did you like the process?
• Were you feeling relaxed and soothed during or after writing?
• Did you feel at times frustrated, angry, confused, despairing?

This whole spectrum of emotions is simply part of the process of journal writing. I know that I feel better most of the time after I write – like I’ve released a burden or relived a pleasurable part of my day.

How to Journal – What Help and Support Can I Get?

One of the best ways to learn more about how to journal is with the support of a like minded community. When we join with fellow journal writers there are regular opportunities to connect, learn and be inspired about journaling. People who like yoga connect in yoga communities, and the same is true for meditation, scrapbooking, running and more. There is a human instinct to find supportive communities who share our passion or interest, so we can learn and grow together.

At the IAJW, our journal writing community is for extroverts and introverts alike. Perhaps you want the inspiration and support of a community, but would rather sit back quietly and take it all in. Or maybe you want to chat with fellow journal writers live on our monthly Zoom Chats with guest experts. You can gain regular  help and support for your unique approach to journal writing.

Join our Online Journal Writing Community

We know there is power in community. So come join fellow journal writers in the International Association for Journal Writing ! We offer a learning and inspirational community for journal writers worldwide. Access monthly online writing circles, interviews with guest experts in the field of journaling and expressive writing, courses, journaling tools, e-books and much more.

Treat Yourself to a Journal Writing Retreat

Lastly, you might want to join one of our virtual Renew You Writing Retreats . Take 3 hours for yourself to journal in a guided and nourishing way. Whether you want to kick-start or reinvigorate your journaling practice, this retreat gives you time for creative self-care and renewal!

“Wow! What an awesome experience! I must admit I was a tad bit skeptical about an online retreat. But woah! Was I wrong! The Renew You Writing Retreat was so invigorating, uplifting, therapeutic, inspirational….just plain awesomesauce. Have you ever had an experience like that? You go in a little skeptical and come out blown away? Have you had the experience of being deeply inspired through writing and sharing with others? If not, you’re missing out! Thank you, Lynda, for creating such a wonderful space and experience.” Airial W. Dandridge, Certified Life Coach

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How to Journal – In Conclusion

If you’ve read this far, I know you’re passionate (or at least curious about) the many benefits of  journal writing. Journaling is an empowering experience because you’re always the expert of your own life. Journaling helps you explore both your inner and outer worlds and make sense of your life experience.

As a Registered Social Worker and Certified Co-Active Life Coach, I have been immersed in human transformation, growth, change and wellness for the past 30 years. I’ve learned many different tools and techniques for self-care, healing and growth through my studies and first-hand experience. Journaling is my go to practice that helps me live an intentional, healthy and happy life. And it has helped many people to do the same! Including you, perhaps?

There is only one way to experience the many benefits of journal writing—pick up your pen and write!

“Writing was the healing place where I could collect bits and pieces, where I could put them together again…written words change us all and make us more than we could ever be without them.” bell hooks

May your journaling support you to live an incredible life!

Next steps:.

• Join our Journaling Community with IAJW Membership>>
• Check out our  Journal Writing Facebook group>>
• Explore our Journal Writing Store>>

Authors :  Lynda Monk, Director of IAJW and Ruth Folit, Founder of IAJW , partnered to write this How to Journal article, attempting to answer some of the most common questions that new and, in some cases, even seasoned journal writers have.

23 Comments

Such a wonderful article. Thank you for sharing!

Thanks, Diana!

I went to write lots bits to remember and copied it almost word for word in my common place book,but I love to write and am trying to get back into it,I’m writing for recovery from am 8yr relationship with a covert gaslighting narcissist,and I couldn’t write,let alone relax,I have been out for almost 2yrs,and when I start to feel joy or something didn’t work out and I’m hard on myself,I swear I can feel his presence in my house,he doesn’t know where I am,I left him and moved 2hr away in a different state,the feeling is almost overwhelming

Hi Dixie, personal writing can help heal from painful relationships. It’s great you are getting back into it!

Thank you both Lynda and Ruth for this wonderfully informative resource. Never too old to learn something new! Thank you both for bringing this to us.

Thanks, Lyn. Glad it offered some new ideas!

Great article Lynda! You’ve covered so many bases – lots of work, and very informative and knowledgeable as always :) Emma-Louise

Hi Emma, thanks for your kind feedback!

You two put together a beautiful and accessible piece here. It’s filled with all the vast experience and love you have for journaling. Thanks, Beth

Thanks so much, Beth! Your feedback means a lot to us.

Lynda, a beautiful gift to receive, words combing thoughts, insightful expressions and creative suggestions. Thank you for sharing a writing world held in heart, pen or typing starts journaling what is seen, felt or sensed from a human inner essence. Whole ❤️ Namaste.

Thank you, Denise! Namaste.

My name is Jacki Smallwood. I have been watching your sight on Facebook, and all the various gifts you have given while on the sight. I have been in a nursing home for 3 years and in quarantine for the past 11 months, not leaving my room, no guests, no funerals or graduation s. To keep my sanity u journal, I share my journaling with other residents through Messenger to help others cope. I don’t have access to copy machine nor anyone to take it out to staples. I am asking if anyone of your organization would donate material that would help me so much and then share with others. I get 45.00 a month from SS and need every penny for my needs. Anything you can do would be so helpful.

Seniors are a special group often ignored through this Covid.

Thank you for anything you could for me.

Jacky Smallwood

Hi Jacky, thank you for your note and request. I removed your mailing address from your original comment before publishing it for your privacy. I will reach out to you by email. I am glad journaling is helping you during this difficult time. More to follow, Lynda

Lynda, I’m very grateful to have ran across this article. I used to journal a lot when I was younger and I write poetry and music pretty consistently for the last few years. I have been told journaling could be amazing for me to get over some of my past pains and nasty relationships and getting to know myself, growing into a stronger (as well as better person), and just for my general mental health. So, as I begin to journal this very day, I was writing down many things that I want to include and accomplish with this journal inside the front pages of my book and I happened to run across your article! Now I just want to give you a big thank you BECAUSE I attained a lot of information, ideas, and format to include in my new journaling experience! I’m very excited to embark and I just wanted to let you know again I’m grateful for running across your words.

Chelsea Venice, Florida

Hi Chelsea, thanks for your note and for sharing some of your journaling hopes! I love the serendipity that you found our journaling website. We have lots of free journaling resources, including journaling prompts, that might be helpful along the way. You can find them here if you are interested: https://iajw.org/free-journaling-resources/ Happy journaling!

Thanks for your article esp the prompts to change the language and freshen up what I usually write.

wonderful article

Thank you so much for this article! When I was in my deepest months I would always journal but then once I got better I stopped journaling. I really want to get back into it but instead of writing about the bad in my life, I am going to focus on the good.

thank you for this article!

You’re welcome, Gwen. Thanks for reading.

I love the ideas for making journaling more appealing in order to journal more consistently. Sometimes I get so caught up in the “should do’s” that I forget that there really are no rules!

Very informative article on journaling! I’ve found journaling to be a wonderful practice for self-discovery and personal growth.

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Creative Journaling: How To Boost Your Creativity and Productivity

• How to Journal
• May 7, 2023

Creative journaling is a practice that combines the benefits of writing with the freedom of artistic expression. It is a tool that can be used to explore one’s inner thoughts and feelings, generate new ideas, and enhance creativity. Creative journaling is a great way to unwind, de-stress, and boost mental health. It can also help improve planning, organization, and problem-solving skills.

Journaling has been around for centuries, and people have used it to record their daily experiences, thoughts, and feelings. Creative journaling takes this practice to the next level by incorporating art, music, and other forms of self-expression. It allows individuals to explore their creativity in a safe and non-judgmental environment. By combining writing and art, individuals can tap into their imagination and generate new ideas.

What is a Creative Journal?

A creative journal is a bound notebook or digital space that serves as a personal canvas for self-expression and exploration through various forms of creativity. Unlike traditional journals that may focus on written entries of daily activities or thoughts, creative journals encompass a broader range of artistic expression. They can include sketches, collages, paintings, poetry, short stories, mixed media, and even ephemera such as ticket stubs or pressed flowers.

Creative journals are unique to each individual, reflecting their interests, emotions, and artistic journey. They are not restricted by rules or guidelines; instead, they encourage freedom and imagination.

This type of journal can be especially appealing to those who think visually or wish to explore their thoughts and feelings through art. It allows for the integration of color, texture, and form in a way that words alone may not fully capture.

For many, the act of creating within the pages of a journal is a meditative and therapeutic process. It can serve as a form of stress relief, providing a safe space to escape from the pressures of daily life. Creative journals act as a visual diary, holding a tangible record of personal growth, ideas, and inspirations.

They are often kept private, giving the creator the liberty to be vulnerable and honest without the fear of judgment. The versatility and personal nature of a creative journal make it an invaluable tool for nurturing one’s creativity and preserving moments of inspiration.

Purpose of a Creative Journal

The purpose of a creative journal is multifaceted, serving as a repository for the imagination and a sanctuary for the mind. One of its primary functions is to provide a platform for self-expression. It allows individuals to communicate inner thoughts, feelings, and ideas that they may not be able to articulate verbally. Through various artistic mediums, journalers can explore their emotional landscape, often leading to personal insights and emotional catharsis.

Another purpose of a creative journal is to foster artistic growth. It is a place to practice and hone artistic skills without the pressure of perfection. By experimenting with different techniques and materials, individuals can discover their preferences and develop their unique style. The journal becomes a record of progress over time , showcasing the evolution of one’s artistic abilities and creative thinking.

Creative journals also serve as a tool for inspiration and motivation. They can be filled with quotes, images, and other stimuli that spark creativity. When facing a creative block, flipping through past pages can reignite the imagination and provide a springboard for new projects. Setting aside time to work in a creative journal can help establish a regular creative practice, ensuring that time is dedicated to nurturing one’s artistic endeavors.

Lastly, a creative journal can act as a historical record, capturing the zeitgeist of one’s life. It can include reflections on current events, personal milestones, and the everyday moments that might otherwise be forgotten.

This archival aspect provides not only a sense of accomplishment and a way to look back on one’s journey but also a physical legacy of one’s creative life. Whether for personal satisfaction or as a keepsake to share with others, the creative journal is a powerful testament to the human capacity for creativity.

How to Start a Creative Journal: step by step guide.

Starting a creative journal is a wonderful way to express yourself and document your artistic journey. Here’s a step-by-step guide to help you begin your own creative journaling practice:

• Choose Your Journal : Select a journal that inspires you. This could be a sketchbook with quality paper that can handle different media or a simple notebook that feels good to the touch.
• Gather Your Materials : Assemble a variety of writing and art supplies that you enjoy using. These can include pens, pencils, markers, paints, collage materials, and anything else that sparks your creativity.
• Create a Comfortable Space : Find a spot where you feel relaxed and free from interruptions. Having a dedicated space can help you get into the right mindset for creativity.
• Set Aside Time : Decide on a regular time to work in your journal . Whether it’s a few minutes each day or a longer session once a week, consistency will help you build a habit.
• Start with a Warm-Up : Begin your journaling session with a quick creative exercise, like doodling or writing a stream of consciousness, to get your creative juices flowing.
• Use Prompts : If you’re unsure what to create, use prompts to inspire your work . Prompts can be visual, written, or thematic to kickstart your imagination.
• Experiment with Techniques : Don’t be afraid to try new artistic techniques or combine different media. Creative journaling is about exploration and discovery.
• Embrace Imperfections : Your journal is a safe space for experimentation, so don’t worry about making mistakes. They’re part of the creative process.
• Include Personal Reflections : Alongside your creative expressions, write about your thoughts, feelings, and the stories behind your artwork.
• Review and Reflect : Regularly look back at your previous entries. This can help you see your progress, notice patterns in your work, and gather ideas for future creations.
• Keep It Private : Knowing your journal is just for you can give you the freedom to express yourself fully without fear of judgment.
• Stay Inspired : Keep your creativity flowing by seeking inspiration from the world around you—nature, art, music, books, or anything else that sparks your interest.
• Be Patient with Yourself : Creativity can ebb and flow. Be kind to yourself if you’re experiencing a block and remember that the process is just as important as the end result.

Getting Started with Creative Journaling

Creative journaling is a great way to express oneself and document life experiences. It can help one to develop a habit of writing, organize thoughts, and plan for the future. Here are some tips to get started with creative journaling.

Choosing the Right Journal

Choosing the right journal is an important step in starting a creative journal. The journal should be of a size that is comfortable to write in and carry around. It should also have a cover that inspires creativity and suits one’s personal style. A journal with blank pages is recommended for those who want to draw or sketch in their journal, while lined pages are better for those who prefer to write.

Essential Supplies

Apart from the journal, there are a few other essential supplies that one may need to get started with creative journaling. These include pens, pencils, erasers, markers, and stickers. One may also want to invest in a ruler and a protractor for drawing straight lines and angles.

It is important to note that while supplies can be helpful in enhancing creativity, they are not necessary. One can start with just a pen and a journal and still create meaningful entries .

In addition to these tips, one can also find creative ideas and journal prompts online to help get started. It is important to remember that the goal of creative journaling is not to create a perfect work of art, but rather to express oneself and document life experiences. With practice and consistency, creative journaling can become a fulfilling and enjoyable habit.

Journaling Techniques and Exercises

Journaling is a powerful tool to unlock creativity and boost productivity. There are several techniques and exercises that one can use to get started with journaling. In this section, we will discuss a few of them.

Freewriting and Brainstorming

Freewriting is a technique that involves writing without any specific goal or agenda. The writer writes continuously for a set period, without worrying about grammar, spelling, or punctuation. This technique helps to overcome writer’s block and generate new ideas. Brainstorming, on the other hand, involves listing down all the ideas that come to mind, without evaluating them. This technique helps to generate a large number of ideas in a short period.

Mind Mapping and Lists

Mind mapping is a visual technique that involves mapping out ideas in a diagram. The central idea is placed in the center, and related ideas are connected to it using branches. This technique helps to organize ideas and identify connections between them. Lists are another technique that involves listing down ideas, thoughts, or tasks in a structured manner. This technique helps to keep track of ideas and tasks and prioritize them.

Creative Writing Prompts

Creative writing prompts are a great way to get started with journaling . They are specific prompts that are designed to inspire creativity and help writers generate new ideas . Some examples of creative writing prompts include “Write about a childhood memory that still haunts you,” “Describe your dream vacation destination,” and “Write a letter to your future self.

Journaling is a powerful tool that can help to boost creativity and productivity. There are several techniques and exercises that one can use to get started with journaling, including freewriting, brainstorming, mind mapping, lists, and creative writing prompts. By incorporating these techniques into their journaling practice, writers can unlock their creativity and generate new ideas.

Incorporating Art and Imagination

Art journaling is a creative way to document one’s life experiences , thoughts, and emotions through a combination of writing and visual art. Incorporating art and imagination into the journaling process can help one to express themselves in unique and meaningful ways.

Art Journaling Basics

To get started with art journaling, one needs to have a journal or notebook, along with some basic art supplies such as pens, pencils, markers, and paints. One can choose to use a blank journal or one with pre-printed pages , depending on their preference. The goal is to create a space where one can freely express themselves without any limitations.

Doodling and Sketching

Doodling and sketching are great ways to incorporate art into one’s journaling practice. It allows one to express their thoughts and ideas visually, without the need for words. One can doodle or sketch anything that comes to mind, whether it’s a simple shape or a complex design. It’s a great way to let one’s imagination run wild and create something unique.

Collage and Mixed Media

Collage and mixed media are other ways to incorporate art into one’s journaling practice. Collage involves cutting and pasting images from magazines, newspapers, and other sources onto the journal pages. Mixed media involves using a variety of art materials such as paint, ink, and paper to create a layered effect. These techniques allow one to create a visual representation of their thoughts and emotions in a unique and creative way.

Incorporating art and imagination into one’s journaling practice can be a fun and rewarding experience. It allows one to express themselves in a way that words alone cannot. With some basic art supplies and a willingness to explore, one can create a visual representation of their life experiences that is both meaningful and unique.

Themes and Inspiration for Your Journal

Keeping a creative journal is an excellent way to explore your thoughts and feelings, and it can be a source of inspiration for your daily life. Here are some themes and ideas to help you get started with your journal:

Seasonal and Adventure Themes

One way to keep your journal fresh and exciting is by using seasonal themes. For instance, you can write about your favorite fall flowers, your winter adventures, or your summer memories. This is an excellent way to keep your journal relevant to the time of year and to inspire your creativity.

Another great way to keep your journal exciting is by using adventure themes. You can write about your travels, your favorite animals, or your favorite outdoor activities. This is a great way to keep your journal exciting and to inspire your creativity.

Quotes and Affirmations

Quotes and affirmations are excellent sources of inspiration for your journal . You can use them to inspire your creativity, to reflect on your thoughts and feelings, or to motivate yourself. You can write down quotes that resonate with you or affirmations that inspire you.

Personal Memories and Reflections

Your journal is an excellent place to reflect on your personal memories and experiences. You can write about your childhood memories, your relationships, or your personal growth. This is an excellent way to explore your thoughts and feelings and to inspire your creativity.

Keeping a creative journal is an excellent way to explore your thoughts and feelings, and it can be a source of inspiration for your daily life. You can use various themes and ideas to keep your journal exciting and relevant to your life.

Digital and Alternative Journaling Methods

Digital journaling has become increasingly popular in recent years , with many software and apps available to help people keep track of their thoughts and ideas. One popular digital journal platform is Microsoft OneNote, which allows users to create blank notes that are more like canvases than traditional documents. This app is free and allows users to create bullet points, tables, and other formatting options.

Another popular digital journaling platform is Day One, which is available on both iOS and Android devices. This app allows users to add photos, videos, and audio recordings to their journal entries, making it a great option for those who want to capture their memories in a more multimedia format.

Digital Journal Platforms

Canva is another popular digital journaling tool that allows users to create custom pages and templates for their journals. This platform offers a wide range of design options, including backgrounds, fonts, and graphics, making it a great option for those who want to add a creative touch to their journal entries.

Bullet Journaling and Scrapbooking

For those who prefer a more tactile approach to journaling, bullet journaling and scrapbooking are great alternatives. Bullet journaling involves creating a customized planner or journal using a blank notebook and a series of symbols and icons to represent different tasks and events. This method is great for those who want to stay organized and productive while also expressing their creativity .

Scrapbooking, on the other hand, involves creating a physical book filled with photos, mementos, and other memorabilia. This method is great for those who want to document their memories in a more tangible format and enjoy the process of creating something with their hands.

Whether you prefer a digital or alternative approach to journaling, there are many options available to help you capture your thoughts and ideas in a way that suits your personality and lifestyle.

Frequently Asked Questions

How can i incorporate creativity into my daily journaling routine.

Incorporating creativity into journaling routine can be done in many ways . One way is to include doodles or sketches alongside the text. Another way is to use different colored pens or pencils to highlight important points. You can also try using stickers, washi tapes, or other decorative items to add a personal touch to your journal .

What are some unique prompts to inspire creativity in journal writing?

There are many unique prompts to inspire creativity in journal writing . Some examples include writing a letter to your future self, creating a list of things you’re grateful for, or describing a dream you had in detail. You can also try writing a story based on a picture or drawing, or creating a mind map of your thoughts and ideas.

What materials are commonly used in creating an art journal?

Materials commonly used in creating an art journal include sketchbooks, watercolor paper, acrylic paints, colored pencils, markers, and gel pens. Other materials that can be used include washi tape, stickers, scrapbook paper, and other decorative items.

How does creative journaling differ from traditional diary writing?

Creative journaling differs from traditional diary writing in that it focuses on self-expression and creativity. While traditional diary writing may simply involve recording daily events and emotions, creative journaling encourages the use of different mediums and techniques to explore one’s thoughts and feelings.

Can you provide examples of how to blend visuals and text in a creative journal?

One example of how to blend visuals and text in a creative journal is to use a combination of sketches and written descriptions to record a memorable experience or event. Another example is to use a photograph as a starting point for a written reflection, or to create a collage of images and words that represents a particular theme or idea.

What techniques can enhance creative thinking through journaling?

Techniques that can enhance creative thinking through journaling include mind mapping, free writing, and brainstorming. Another technique is to use prompts or exercises that encourage creative thinking, such as writing a story based on a random object or creating a list of potential solutions to a problem.

I'm Ben, a data engineer who adores journaling. My passion for recording life experiences inspired me to develop Otto's Journal, an online diary app. Join me as I blend data and storytelling in the ever-changing tech world, making journaling more accessible and exciting.

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How to Write a Journal Guide

• How To Start and Write a Journal

We keep a lot of things in our heads, but we put less down on paper. All those thoughts and ideas bouncing around can sometimes feel overwhelming. You have to-do lists, hopes, dreams, secrets, failures, love, loss, ups and downs. Ideas come and go, feelings pass. How do you remember all of them? How do you keep them organized? A great way to keep your thoughts organized and clear your mind is to write them down in a journal. Writing is a great exercise for anyone and by expressing yourself in a personal place is a wonderful way to stay sane. 

Starting a Journal

To start a journal, you just need to be willing to write. You don’t have to write well, you just need to want to do it. You don’t even need to decide what to write, you just need to let your words flow. Once you’ve decided you want to create a journal, here is a long list of instructions to guide you: 

Set up a schedule of when you play to write in your journal. You want to turn your writing into a habit, so create a schedule. Pick a time and the days of the week you will want to write and create a timely calendar reminder, so you don't forget. By scheduling the same times, journaling will become a natural and regular part of your agenda that you can look forward to. 

Find the right space to write.  

When you’re writing, it is helpful to be in a space where you can focus and concentrate. A quiet room with no distractions works best. Allow yourself to focus on your writing, without any interruptions. Make sure you are able to sit upright and are comfortable. An office or a study room is always great.

Buy a physical journal or Sign-up for Penzu

Penzu is a digital journal that will allow you to write from any device. It will make your journal writing incredibly easy-to-use, accessible, organized and private. It will save all your work and date it for you, so you never need to remember. It is a great tool for writing anywhere and keeping your work in one place. 

Close your eyes and reflect on your day. 

You may not know what to write about and that’s okay. Your journal can be about anything you want. A good way to begin writing is to close your eyes and think about what you’re feeling. 

Ask yourself questions.

What has happened that day? How did that make you feel? Are you excited about anything? Why? Reflect on the thoughts and feelings you’ve been having.

Dive in and start writing.

It is easy to begin sentences with, “I feel,” or “I think,” or “I wonder.” Don’t feel pressured to stick to any particular form or topic. The beginning of your journal writing can just be an introduction to your thoughts at the time. This is your personal space, so you should feel comfortable writing. 

Time yourself.

Set a time for how long you want to write. Somewhere between 5-20 minutes is ideal, depending on how much you want to jot down. Setting a time will help you stay focused and stop you from getting carried away. It is easy to feel like you need to write down every detail and this will help prevent that. 

Re-read your entry and add additional thoughts. 

10 Tips When Writing a Journal

Here are some tips to get started properly and consistently writing in your journal.

1. Set a schedule

As we mentioned earlier in the article, setting a schedule is a great first step. Decide how many times you want to write and set a schedule. Whether it be once a day, or once a week, decide on a time you want to write and don’t skip it. 

2. Keep it private

A journal is personal and should be a place you feel comfortable expressing yourself honestly and truthfully. Penzu keeps your journal safe and secure, with all your entries made private by default, only made available to share under your command. 

3. Meditate

Any journal entry will benefit from some moments of reflection before you begin writing. Before you start writing, go to a quiet place and focus on your breath for a few minutes. This is a wonderful exercise to clear your head and settle your thoughts . 

4.Brainstorm

If you want your journal to be about something specific, brainstorm ideas to write about. You can write a bible journal , a dream journal , cooking, work, school, anything you want! Feel free to start writing down ideas of what you are interested in or feel you should be writing about. This is the perfect place to get your creative juices flowing. Check out this page for a list of all the different types of journals .

5.Date your entry

It is important to keep each journal entry dated, so you know when you wrote it. You will want to go back through your journal at some point and see when the entries of the topic you’re writing about were added. Also, it will be nice to see how you were feeling at different points in your life. Penzu automatically dates your entries for you, so you don’t have to worry about remembering to do it. 

6.Title your entry

If you can, try and title your entries. This will help you navigate your journal and keep your writings focused. You don’t need to title it before you start writing though. A great way to think of a title is after you’ve written, but it is something to keep in mind. 

7.Write naturally

When writing, don’t feel like you have to follow any form or structure. Just do what comes naturally. Follow your train of thought and see what kind of writing follows. 

8.Write quickly

Don’t let writer’s block get in your way. Just keep writing whatever comes to mind. It is always hard to stop and start again, so keeping writing. It doesn’t have to make sense. Don’t think too much about the words you are putting on the page. You can make sense of them later. 

9.Write honestly

Your journal is for your eyes only, so be honest. You don’t want to lie to yourself. Be real with your thoughts, feelings and opinions. Be as candid as you can. You want your journal to be an honest representation of yourself and the times you’re writing in. 

10. Have fun

Writing a journal should be an enjoyable experience. Have fun with your writing and take pleasure in it. Writing in your journal shouldn’t be a chore. It should be something you look forward to doing, so make it a fun exercise. 

8 Extra Tips For New Journal Writers

Writing a journal entry is different for everyone. We all write differently and about different things, so it is a different experience for everyone. We can help with pointing you in the right direction, whatever that direction may be. Here are some tips to get you started:

1. Think about what you want to write. 

Your journal doesn’t need to have a theme, but an easy way to start writing an entry is to think about what you want to write about. 

• Do you want to write about that day’s events? 
• Do you want to write about your plans for tomorrow?
• Are you planning a trip?
• Are you working on a project?
• Are you in a new relationship?
• Do you want to discuss your family?

Decide what you wish to discuss and go in that direction.

2. Try writing with a journaling prompt

If you are having trouble deciding on a topic, try writing personally and/or creatively to get you started. Here are some journaling prompts you could think about:

• What is your earliest childhood memory?
• What is/was your favorite subject in school? Why?
• Write a poem about your first romantic encounter.
• What is your biggest secret?
• Who is someone in your life that made a large impact on you? Why?

3. Plan ahead

Make sure you have a designated time to write. That way you can start thinking about what you want to write throughout the day and can prepare ideas. This will also get you looking forward to writing.

4. Practice

Write as much as possible. Writing will become easier you more you do it. Try and get into the habit of writing regularly and your entries will start coming to you naturally. 

5. Write letters

There are certainly times in your life where you wish you said something, or wish you didn't say something. Write about these moments. Think about writing letters that you will never send. They can be addressed to specific people or not, but they are great outlets for honest thoughts and make for compelling entries.

6. Try different perspectives

A helpful method of writing is to write from different perspectives. Pick a topic or event to write about and try writing in from someone else’s perspective, like a parent’s, a friend’s, or even an animal’s. It is healthy to think about things from different points of view. 

7. Add pictures

Pictures say a thousand words and can certainly inspire more. With Penzu you can import photos right into your entries, so feel free to add them throughout or just at the beginning to give you inspiration. You can talk about what is happening in the picture, the person that took it, what isn’t pictured, or just what it means to you. Think of it as giving the picture a long caption. 

8. Free write

Free writing is without direction, structure or motive. This means just take yourself to the page and go wild. Whenever an idea pops into your head, just write it down. It doesn't have to be cohesive or have a purpose. 

To Start Writing in a Journal With Penzu

Now that you’ve learned many tips of how to start and write in a journal, it’s time to get started with Penzu. Here’s how to get started:

• Grab your phone, computer or tablet.
• Make sure you are connected to WiFi.
• Go to Penzu.com to create an account.
• Enter your name, email and a password for your account.
• Download the apps.
• Log in and begin writing!

Writing journals is simple and easy! Download Penzu today and get let the words flow!

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Journal Basics

What is a Journal?

Journal Entries

Benefits of Journaling

Journal Types

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Ideas for Journals

Prayer Journal

Deepen your relationship with God by writing down your prayers every day. Learn by reflecting on prayers that have been answered, and others that haven’t.

How To Create a Reflective Journal

A reflective journal is the perfect place to jot down some of life's biggest thoughts.

• Bible Journal

Bible journals can provide you with a therapeutic way to better cope with everyday situations, understand your feelings and establish a connection between your life and the biblical content.

Travel Journal

Create a collection of adventures, stories, memories, and discovery while you travel. You’ll remember more about your trips and appreciate everything you experienced.

• Pregnancy Journal

A pregnancy journal helps you remember important information about your health and make better decisions while you're expecting.

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Journaling: how to make it a habit for emotional well-being

Jump to section

What is journaling?

How can journaling help your mental well-being, 5 types of journaling.

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

What to write in your journal when nothing comes to mind

Journaling as a habit: how beginners can 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.

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 )

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

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.

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. 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.  

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

If you’ve looked at the above journal prompt lists and still feel uninspired, below are additional writing prompts. Use them to think about how you might want to use your journal and what to write in it.

• 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 .

Learning how to start journaling is the easy part. It’s making it a daily habit 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.

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Last Updated: March 21, 2024 Fact Checked

This article was co-authored by Nicolette Tura, MA . Nicolette Tura is an Empowerment Expert based in the San Francisco Bay Area. She holds a decade of experience creating change in various non-profits then went on to operate her own wellness business for 10 years. Most recently, she worked as a Therapy Associate to a chiropractic neurologist for 15 months working hands-on with patients, helping them heal from neurological disorders like concussions, long covid, migraines, and more. Nicolette guides groups and individuals on transformative meditation journeys and game-changing mindset management workshops and retreats on empowering everyone to keep expanding beyond past conditioning and self-limiting beliefs. Nicolette is a 500-hour Registered Yoga Teacher with a Psychology & Mindfulness Major, a NASM certified Corrective Exercise Specialist, and an expert in psychophysiology with experience in nervous system regulation and breath work. She holds a BA in Sociology from the University of California, Berkeley, and a Master’s degree is Sociology from San Jose State University 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 501,536 times.

In order to start a journal, you'll need a notebook, a writing tool, and a commitment to yourself. The first move is to write your first entry. Then, you can think about keeping up a regular journal! Use the journal as a way to explore your innermost thoughts and feelings – the things that you cannot tell anyone else.

Journal Entry Template

Preparing a Journal

• Choose between a lined or an unlined notebook. A lined notebook can be better for writing, while an unlined notebook might facilitate art and drawing. Think about how you prefer to set down your ideas, and choose a notebook that inspires you to fill it.
• If you plan to carry your notebook with you (in your purse, pack, or pocket,) make sure to use a notebook that is small enough to conveniently pack around.

• Consider numbering the pages. You can do this all at once, or you can gradually number the pages as you fill them. This can be a great way to keep track of what you write.

• Consider using a system that you can access with a password through a cloud or over the Internet. This way, you can open and edit your journal from any computer or device! Try WordPress , or even using your email client.
• For all the benefits of digital journal-keeping, you may miss the charm of a physical journal. Try it out, if you're curious. Consider keeping some notes in a physical notebook, and others in a drive on your computer.

Starting to Journal

• Write about what happened today. Include where you went, what you did, and who you spoke to.
• Write about what you felt today. Pour your joys, your frustrations, and your goals into the journal. Use the act of writing as a way to explore your feelings. Consider keeping a dream journal.
• Keep a learning log. Write about what you learned today. Use the journal as a way to explore and connect your thoughts. [2] X Research source
• Turn your experiences into art. Use the journal to write stories or poetry, to make sketches, and to plan out projects. Feel free to mix this in with your other entries.

• Imagine that you are talking to someone. Whether you are talking to a close friend or pouring your thoughts into a journal: you are putting them out into the world, and thus making them real. It can be hard to really get a grasp on what you're thinking until you make your thoughts real.

• If the timer goes off and you haven't finished journaling, then feel free to keep going. The point of the timer is not to limit you, but rather to spur you.
• This can be a great way to fit your journaling practice into the busy flow of everyday life. If you have trouble finding the time to write in your journal, then you may need to schedule it in. [7] X Research source

Keeping a Journal

• Carrying the journal around has the added bonus of keeping your words private. If you always keep your journal close, then it's less likely to fall into the wrong hands.

• Behind the books on your bookshelf.
• Under your mattress or pillow
• In the drawer of your bedside table
• Behind a picture frame
• If you do want to label it "My Journal" or "Private!" be sure to hide it well.

• Try scheduling journal time into your day-to-day flow. Some people journal before bed, or immediately after they wake. Some people journal during their daily commute or during their lunch hour. Find a time that works for you.

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• Consider naming your journal. It might help you get into the writing mood if you feel that you are telling your story to someone. Instead of "Dear Diary," you could try something like "Dear Amanda," "Dear Julio," "Dear Puppy," etc. Thanks Helpful 21 Not Helpful 2
• Add personal information on the first page in case something happens to you and people need to know who to contact. This is also useful if you ever lose your journal. Don't add information that you aren't comfortable revealing, though. Thanks Helpful 18 Not Helpful 2

• Make sure to keep your journal safe if you don't want anyone to read it! Hide it where no one will find it: family, friends, acquaintances, or enemies. Thanks Helpful 88 Not Helpful 3

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• ↑ https://www.theguardian.com/lifeandstyle/2014/mar/22/how-to-start-journal-writing-drawing
• ↑ https://www.niu.edu/citl/resources/guides/instructional-guide/reflective-journals-and-learning-logs.shtml
• ↑ http://psychcentral.com/lib/the-health-benefits-of-journaling/
• ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
• ↑ Nicolette Tura, MA. Empowerment Expert. Expert Interview. 23 January 2020.
• ↑ http://www.artofmanliness.com/2009/06/07/30-days-to-a-better-man-day-8-start-a-journal/

About This Article

To start a journal, first find an empty notebook to write in. You can decorate the notebook with stickers, drawings, magazine clippings, or anything else you want to use to personalize it. Then, open to the first page and start the first entry by writing today’s date at the top. Journal about what happened to you today, how you’ve been feeling, what your goals are, what you dreamed about last night, or anything else that’s on your mind. Journaling can be a helpful way to reflect on your feelings, keep track of important information, or organize your goals and accomplishments. Try to set aside 10-15 minutes per day to write in your journal. Whenever you start a new entry, open to a new page and write the day’s date at the top. Remember to keep your journal somewhere safe if you don’t want other people to read it, like a drawer in your room or underneath your pillow. To learn how to pick a journal that’s right for you, keep reading! Did this summary help you? Yes No

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How to Start a Gratitude Journal for a More Meaningful Life

E very day, you have more than 60,000 thoughts going through your mind. "That's 60,000 assumptions, worries, ideas, expectations, tasks, interpretations and beliefs influencing not just what you do but how you feel about it and your life," says psychologist and author Elizabeth Lombardo, PhD. But how many of those thoughts are positive? Given the constant pressure and uncertainty many of us face, it's understandable that our ruminations lead to stress, fear and anxiety. But there's a simple solution that can help change the balance of these thoughts and, in turn, teach you how to be happy in your life: gratitude journaling.

Learning how to practice gratitude isn't something that Lombardo advises only her clients to do. It's also a daily practice that she swears by for herself. "One of the best things I've done is make a habit of starting my day writing in a gratitude journal , listing things I'm grateful for," she says. "Focusing on what you're grateful for helps break vicious cycles of negative thoughts and has many physical and mental health benefits."

Simply starting the practice of gratitude journaling is half the battle. Luckily, we have the best tips, tricks, products and expert advice to help you start your own gratitude journal. Once you've learned the basics, get inspired to start by reading these gratitude quotes .

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What is a gratitude journal?

A gratitude journal is anything that helps you track the things you're grateful for. While it can be a notebook, think beyond the page: It could be an app or even a file on your computer. The type of journal and how it's used will differ from one person to the next, just like the notes found inside.

It's worth finding a method of gratitude journaling that works for you—turn the practice into a habit and you could reap health rewards. Being grateful can help prevent disease and help you live longer .

Some other science-backed benefits of being grateful include:

• Lower risk of heart disease, diabetes, some cancers and other lifestyle diseases
• Stronger immune system
• Sharper memory and less mental decline with aging
• Higher-quality sleep and less insomnia
• Reduced perception of chronic pain
• Less inflammation in the body
• Better mood and less incidence of depression and anxiety
• Higher self-confidence and fewer feelings of anger, jealousy and envy
• Greater ability to forgive yourself and others
• Better ability to prioritize and manage time

How to keep a gratitude journal

Gratitude journaling is a type of directed meditation, training your brain to look for the positives in your life, says Lombardo. The trick, she adds, is that you have to have a method to record what you're grateful for. Simply thinking the thoughts won't help you form a habit and isn't enough to keep them at the front of your mind.

To give yourself a good chance of forming a habit that'll stick, plan your gratitude journaling practice. The steps below are a good place to start.

• Choose a method of journaling. Some people prefer to speak their thoughts aloud, while others like to type them, and yet others prefer handwriting.
• Decide how you'll record your thoughts. Consider whether you want to jot down a few words, make bulleted lists, write detailed thoughts in full sentences or draw or illustrate your gratitude.
• Choose a type of gratitude journal. Once you've established your gratitude journaling preferences, select a paper or digital journal that's right for you. (We've got plenty of recommendations below!)
• Set a time to journal. A goal without a plan is just a wish. So choose a time—like before bed, during your lunch break or upon waking—when you will write in your journal. Place the journal and a pen in the spot where you will be able to see it (if you're writing by hand), and set an alarm on your phone to remind you to do it. Alternatively, you could also make use of a vision board to stay motivated.

What to write about in a gratitude journal

As long as you keep the focus on giving thanks, you have the freedom to write about anything and everything you're grateful for. Aim to list at least three things each day. Beyond that, keep these tips in mind:

• Try to vary your list. You may really, really love your kids, but try to focus on a wide range of topics and people.
• Be as specific as possible. Instead of saying you're thankful for your husband, explain that you're thankful your husband unloaded the dishwasher while you took an important work call.
• Make it personal. Zero in on your community—the family, friends and co-workers who make up your daily life. You'll get more out of a gratitude practice by focusing on people than things.
• Include the little details. A small, detailed record trumps a long, surface-level list, so expand in detail on why you're grateful.
• Don't forget about things no longer in your life. You might be just as grateful for that new job as you are about quitting a job you hated.

Ready to get writing? Here are a few topics to get you into a gratitude mindset:

• Loved ones, including friends and family
• Your job and what it provides
• Beauty in nature
• Your body and health
• Modern conveniences
• New opportunities, like learning something new, helping others or traveling
• Technology that makes your life easier
• Good news stories

Need more ideas? Start with these reasons to be grateful  or this list of the big and little things to be thankful for .

How often to use a gratitude journal

Daily gratitude journaling is ideal, says Lombardo. It takes consistent repetition to retrain our brains to be grateful.

Set a goal to reflect daily, but don't get hung up on being perfect. If you miss a day (or a week), just start again when you're ready. Remember, healthy habits don't have to be a huge time commitment. Even five minutes is plenty of time.

Gratitude journal prompts

Having a hard time thinking of things you're thankful for? Try these gratitude prompts to get those creative juices flowing:

• What is the most beautiful thing you saw today?
• What made you smile unexpectedly?
• What is one thing that made you laugh out loud ?
• Who do you love?
• Who did you talk to today that made you happy?
• What is the most inspirational book or happiest movie you took in this week?
• What is your favorite thing about your job?
• What is one thing you love about your partner, parent or child?
• What are you most looking forward to doing this week?

Where to write a gratitude journal

Gratitude journaling doesn't have to be an overly formal process. You can jot notes on scrap paper if that's what you have handy, though it's more fun if you invest in a journal or app that you enjoy using. Check out the ideas below to find the perfect gratitude journal for your personal style.

The bullet journal

Rettacy's dotted journals are perfect for people who want to do more than just write paragraphs of thanks. They allow for grids, lists, bullet points and pictures. These are the ultimate gratitude journals for creatives.

The journal with prompts

The 5-Minute Gratitude Journal gives you a new question each day to help you think of something you're grateful for. This is the best option for people who want to keep their journal simple and to the point or who need a little help remembering the moments of joy in their day.

The expanded gratitude journal

Want to get a little more out of your gratitude practice? This journal expands on the basics of gratitude, adding positive affirmations , meditations and a place to jot your feelings each day.

The daily calendar journal

This daily calendar gives you a happy quote to start your day, and on the back of each page, you can write three things that make you happy.

The one-minute gratitude journal

People who don't feel like they can commit a lot of time will love this one-minute gratitude journal , which prompts you to list, sing , draw or act out something you're grateful for.

The hardcover journal

Sometimes all you need is a simple blank journal to write in (especially if you're doing a digital detox ), and this one fits the bill. It also has a beautiful embossed cover and thick pages to keep all your grateful thoughts safe. Talk about heirloom worthy!

The spiral notebook

Journals don't need to be fancy. In fact, the best journals are often practical, available and easy to find and use. Any spiral notebook will do, but Five Star's mini notebooks are small enough to fit in a purse, glove box or bag and come equipped with a durable plastic cover to help them last.

The gratitude journal app

If you prefer to voice dictate ( non-negotiable for some gratitude journalers) or type your gratitude on your phone or computer, the Evernote app is a good choice. It'll sync across all your devices and comes with gratitude journaling templates.

• Elizabeth Lombardo , PhD, psychologist and author
• Evernote : "Gratitude Journal template"

The post How to Start a Gratitude Journal for a More Meaningful Life appeared first on Reader's Digest .

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Much talent in young authors conference.

This week, students from all around Marquette and Alger counties flexed their literary muscles during the 2024 Marquette-Alger Young Authors Conference at Northern Michigan University.

The yearly event is a celebration of creativity and literature which sees area students bring their creative writing and participate in a book-sharing session, attend writing workshops and be treated to a presentation from a published author.

This year’s guest author was David Biedrzycki, author and illustrator of many beloved children’s books.

The event has taken place annually over four days in May for nearly 40 years. While the conference itself takes place over four days, participation takes place throughout the entire school year, with activities including reading, researching, illustrating, writing and finally publishing the books.

“The students were engaged throughout the entire writing process. Writing their own stories for an authentic purpose and being able to showcase their work meant a lot to them,” said Superior Central fourth-grade teacher Victoria Hill during the 2023 conference. “Hearing from a famous author humanizes the profession and allows them to think, ‘I can do that too.'”

In an era where kids are constantly inundated with social media, video games and other forms of entertainment, it can seem like writing and reading takes a backseat.

That is what makes the Young Authors program such an important and useful idea. Fostering a love of reading and writing allows kids to find their voices and give themselves a means of expression that they would not otherwise have.

For more information, or to support the program, visit youngauthorsmqt.weebly.com.

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