You might think of journaling as something that teenaged girls do, stretched out across their beds, gel pen in hand, starting each entry with “Dear Diary,” which would inevitably lead to an overly dramatic story about what happened with their crush that day.
But in reality, the practice of journaling has many proven benefits for people of all ages, and you can use any format to write about anything you choose (so don’t worry—”Dear Diary” is not a requirement!).
If you’re new to journaling, there’s no need to be intimidated. We’ve created a list of steps to help you make the process enjoyable and one you can truly benefit from.
How Do You Start Writing a Journal?
If you’re new to journaling, follow these 8 steps to get started on the right foot.
1. Determine your goals.
There are many reasons for keeping a journal—but what are yours? Do you want to document memories? Practice gratitude? Organize your thoughts?
Determine your top goals before starting a new journal. These goals may change and evolve over time, and that’s perfectly fine—but if you want to see certain results, it’s important to have a clear idea of why you’re doing this and what you want from the experience.
2. Choose a journal.
When it comes to journaling today, you have a lot of options for where you document your thoughts and how you format them.
You can opt for a traditional journal, and put an old-fashioned pen to paper. If that’s your preferred style, then be sure to check out our post on the best journals.
However, you can also keep a digital journal by using journaling apps or software that allow you to take your notes with you anywhere, protect them with a password, and enjoy many other features. You can even try recording your thoughts by dictating them with voice memos!
The type of journal you pick certainly isn’t the most important factor in developing this practice, but it’s nice to have something you’ll actually enjoy writing in, so take some time to think about which method you prefer.
3. Develop a routine.
If you’re serious about making journaling a routine, choose a time of day that you can commit to writing. Even 10–15 mins of solitude is a great start, so consider journaling first thing in the morning (you might consider morning pages to also help you with your writing), or right before bed.
Make journaling part of your routine, and treat it as you would your daily workout, meditation, or skincare regimen.
The important thing is that you can stick with it, because to really enjoy the benefits of journaling, you need to do it consistently.
4. Start small.
To help you stick with your routine, it’s okay to start small. Like, really small. If you’re afraid you can’t commit much time, start with even just a sentence or two. (There are ‘line-a-day’ journals just for this!)
By starting small like this, you won’t have the excuse of time constraints, because everyone can find a moment to write a line about their feelings or what happened that day.
5. Try writing prompts.
Not sure what to write? Try journaling prompts to get the wheels turning. There are no rules for what you need to write in your journal, nor are there any rules against getting a little help.
Examples of journal prompts include “What does unconditional love look like for you?” and “I really wish others knew this about me…”.
Answering these questions can be fun, and actually reveal a lot about yourself.
6. Write for your eyes only.
When journaling, don’t write for anyone except yourself. This means you don’t have to worry about grammar, spelling, or how your writing flows or sounds. In fact, a stream of consciousness approach might be best for journaling.
It also means that you shouldn’t censor yourself. If you’re concerned about privacy, store your journal in a secure place, or if you have a journaling app, lock it with a password. But don’t lie or filter your thoughts for fear of what others would think.
7. Make journaling time a pleasure.
Another way to ensure you stick with this new habit is to make journaling time a pleasure, and something you’ll look forward to.
If you have the time to actually sit down and write, prepare a cup of your favorite tea or beverage. Light a scented candle. Play your favorite relaxing music. Whatever makes the experience more enjoyable for you!
8. Look for insights.
Every once in a while, look back at your journal entries. One key benefit of journaling is that it helps you track your thoughts and notice patterns and connections, which you might not see if you don’t put those thoughts into spoken or written words.
You might surprise yourself with the progress you see. Or, you might identify limiting beliefs that you never realized before, or see opportunities for personal growth.
What Should You Write in a Journal?
You can use your journal to write about anything you want! But in case you’re wondering where to start, here are some ideas to help you:
- Details of your day: There’s no need to overthink your approach your journal entries. Keep it simple by writing about your day—what you did, who you saw, how you felt. It’s fascinating to look back on these types of entries a year or two down the road to see what has (or hasn’t) changed in your life.
- What you’re grateful for: Gratitude journals offer a powerful way to appreciate what you have in your life and see things from a new perspective. You’ll also work on replacing your negative, anxious thoughts with uplifting ones, which can do wonders for your mood and overall health.
- Your goals: Use your journal to make a list of your goals, prioritize them, and track your progress. This can help you find clarity, hold yourself accountable, and even realize new goals.
- Quotes: You can use your journal to collect any inspiring quotes that you come across. You can also write a brief reflection for any that really speak to you.
- Things you love: Much like a gratitude journal, keeping a list of things you love can be an instant mood booster. You might write about something that made you smile that day, or simply jot down lists of your favorite songs, movies, or people.
- What’s bothering you: Try writing about what’s bothering you, whether it’s a person or a certain situation. Vent your frustrations, but make a pact with yourself that you’ll try to let these things go (or make a solid plan to address these issues in your life).
Benefits of Journaling
Journaling has been associated with a number of benefits, especially for our mental health. Writing about your anxieties and frustrations can be extremely therapeutic and helps to relieve stress. In fact, one study showed that journaling for 15-20 minutes just 3–5 times over a period of four months helped to lower blood pressure and improve liver function.
Keeping a journal can also help you keep your thoughts organized, which can be extremely helpful when it comes to making important decisions.
And if you’re a writer, journaling can help combat writer’s block by unlocking your creativity and allowing you to work out your big ideas.
Is Journaling Good for Anxiety?
Yes! According to the University of Rochester’s Encyclopedia of Health, “Keeping a journal helps you create order when your world feels like it’s in chaos.”
You’re able to explore your most fears, thoughts, and feelings, some of which you may not have even been aware of before.
Not everyone has access to an in-person therapist—but almost anyone can pick up a notebook and write out their feelings.
Learning How to Journal
There isn’t really a right or wrong way to journal, but there are things you can do to get more from the experience.
By practicing the tips above, you can make journaling a regular part of your routine and use it to practice gratitude, reflect on your feelings, figure out your goals. and live a more mindful life.
Do you keep a journal? Share your journaling tips in the comments below!
If you enjoyed this post, then you might also like:
- 8 Best Journal Apps to Track Your Gratitude, Health, and Memories
- 72 Journal Prompts to Boost Your Creative Writing Skills
- Why You Should Keep a Reading Journal: Tips for More Reflective Reading
- Why Self-Awareness Is Important: Benefits, Tips, and Examples
As a blog writer for TCK Publishing, Kaelyn loves crafting fun and helpful content for writers, readers, and creative minds alike. She has a degree in International Affairs with a minor in Italian Studies, but her true passion has always been writing. Working remotely allows her to do even more of the things she loves, like traveling, cooking, and spending time with her family.
