how to write stories journal

How to Write a Journal: 6 Tips to Get Started

by Pamela Hodges | 61 comments

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

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

4 Advantages of Keeping a Journal

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

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

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

1. Remember details

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

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

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

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

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

2. Find old friends

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

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

3. Help process feelings and ideas

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

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

4. Preserve the writer's history

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

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

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

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

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

1. Choose your kind of journal

You have several options for how to keep your journal.

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

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

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

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

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

2. Date your entry

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

3. Tell the truth

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

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

4. Write down details

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

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

5. Write down what you felt

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

6. Write a lot or a little

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

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

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

Bonus tip: How to write a journal entry

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

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

When to Journal

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

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

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

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

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

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

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

Pamela 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 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…

• Journal Writing and Its Benefits

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 “.

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, 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: Step-By-Step

Discover how to write a journal quickly and easily in our step-by-step guide.

I’ve kept journals in various forms on and off for twenty years. Journal writing is a skill that asks for commitment, practice, and honesty. It’s also a perfect practice for creative and successful people. And anyone can do it! This article walks through how to write a journal step-by-step and includes some advanced tips. It pairs nicely with our list of journal writing topics . But first, why even bother with journaling?

The Benefits of Journal Writing

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Journaling is a great pursuit for writers and creatives. I’ve journaled for years and recommend it to many writers. It’s easy to start a daily journaling practice, and it doesn’t take much time. But why should you keep a journal in the first place? To answer that question, let’s explore how some famous journal writers approached this craft.

Anytime, I avoid writing because I’m tired, bored, or devoid of ideas, I remind myself of the importance of discipline. Almost every writer I’ve read about sacrificed to pursue their work. They rose early or worked late into the night and they wrote because they had to and not just when they felt the hand of inspiration.

Like many famous journal writers, Virginia Woolf kept hers with a pencil and paper. She recorded entries every morning until the early afternoon. She wrote about her routine, her ordinary moments :

“I generally write with heat and ease till 12.30 and thus do my two pages. So it will be done, written over that is, in 3 weeks, I forecast from today”

Cheever bemoans his lack of discipline throughout his journals. However, in an entry written shortly before his death in 1982, he recognizes he possessed this essential and departing personal strength that comes with adhering to a writing routine.

“I have climbed from a bed on the second floor to reach this typewriter. This was an achievement. I do not understand what has happened to the discipline, or character, that has brought me here for so many years,” he writes.

Yes, discipline is important, but not at the cost of day-to-day life. For a long time, I thought there was nothing more important than filling a blank page with sentences.

Now, I spend time running, reading, traveling, meeting friends, and sitting quietly . I do other things that aren’t writing. And I’m OK with that.

Even if you’ve found a passion, side-interests are essential. When you’re in danger of burning out, taking time to pursue a side-interest will stoke the embers of what inspires you. Woolf chronicled her long walks while Cheever wrote dozens of entries about swimming, cycling, and meeting friends.

“I do have trouble with the dead hours of the afternoon without skating, skiing, bicycling, swimming, or sexual discharges or drink,” he writes.

The Russian writer Nabokov had little time for eating, socializing, or drinking coffee with friends.

Instead, he loved to solve chess problems and study butterflies. Both of these interests informed his work; his novel, Zashchita Luzhina (The Luzhin Defense), features an insane chess player. He writes in his memoir:

“And the highest enjoyment of timelessness…is when I stand among rare butterflies and their food plants. This is ecstasy, and behind the ecstasy is something else, which is hard to explain. It is like a momentary vacuum into which rushes all that I love.”

Self-doubt is a problem for many writers. They worry about what others will think of their ideas and stories. Years ago, I didn’t like writing articles like this one. I worried about how people will perceive me, and if I’ll upset or offend anyone. I learned from Virginia Woolf’s journals that many writers are insecure about their work. However, criticism can help writers improve their craft. She writes:

“What is the use of saying one is indifferent to reviews when positive praise, though mingled with blame, gives one such a start on, that instead of feeling dried up, one feels, on the contrary, flooded with ideas?”

Cheever wasn’t one for paying too much attention to his critics. He rarely re-read his works or reviews about them. That said, even Cheever occasionally dreamt (worried) about how people saw him. He writes in his journal:

“…and last night I had a dream that a brilliant reviewer pointed out that there was an excess of lamentation in my work.”

One way to overcome insecurity is to practice expressing gratitude. I try to do this by thanking those who take the time to read or even share my work, and by appreciating that writers today have more places to express themselves than before.

Several years ago, I became a father for the first time. It was a happy time but after my son was born, I dreamt about death and how my life would end. I knew I wasn’t depressed but I worried there was something wrong with me. Then a friend (also a recent father), confessed the same thoughts. As we get older, it’s natural to consider mortality and death. To pretend death doesn’t exist is to live in ignorance of the bond we all share.

There are echoes of death in Woolf’s, Cheever’s, and Nabokov’s memoirs, and these authors taught me it’s unnatural to avoid considering our place in the world. In the opening pages of Speak Memory, Nabokov unpacks the notion of time as a single linear event. He challenged the reader to see not just the endpoint of life, but the beginning of life as well. He writes:

“….my mind has made colossal efforts to distinguish the faintest of personal glimmers in the impersonal darkness on both sides of my life.”

In short, journaling is good for your well-being and mental health.

Journaling is a good way of exploring your ideas, opinions, and inner beliefs. Through this habit, you can mark accomplishments and failures and also reflect on important life lessons. You could:

• Set goals and track your progress towards these goals
• Review your setbacks and move past them
• Marking accomplishments and failures

The journals of Cheever, Woolf, and Nabokov taught me that keeping a journal helps identify negative patterns, thoughts, and behaviors. Woolf writes about her depression at length. In 1934, she describes the period after she finished her experimental novel The Waves .

“I was, I remember, nearer suicide, seriously, than since 1913.”

John chronicles his alcoholism at length in his journal and towards the end of his book, it’s hard not the feel the same sense of relief as he does upon finally becoming sober. If you want to learn how to write a journal, I don’t want to be too morbid and put you off. The journals of these authors aren’t all filled with dark life lessons and lamentations. Sometimes, these writers express gratitude.

Nabokov writes at length about his love for his mother and father, his son, and Russia of old. And I’ve yet to read a more powerful personal mission statement than Cheever’s aspiration for the blank page:

“To write well, to write passionately, to be less inhibited, to be warmer, to be more self-critical, to recognise the power of as well as the force of lust, to write, to love.”

Writer’s block describes feeling uninspired and having no great ideas to write about. Thankfully, you don’t need to worry about that while journaling. After all, your journal ideas and entries are for you and you alone. Simply, turn up for a few minutes at the same time each day and jot down what you’re thinking or doing. It’s also helpful for:

• Articulate your arguments and ideas privately
• Reflect on recent lessons from your personal or professional life
• Chart your progress towards your goals
• Reflecting on your to-do list or creative projects

Even if you don’t turn journal entries in public works, reading back on older entries from your own life is entertaining and revealing.

How to Start Writing a Journal: 7 Easy Steps

You don’t have to be a writer to learn how to journal. To practice journaling, write a short entry at the same time of day, every day. If that sounds like too much work, try once a week.

If you want to learn how to start a journal on your computer, use a dedicated journaling app like Day One. It’s built for digital journaling and supports images and videos as well.

Alternatively, create a password-protected file using Word, Pages, or another writing app on your computer. Ideally, it should sync with a service like Google Drive so you don’t have to worry about losing entries. With that in mind, follow these steps:

Open your journaling tool of choice, close the door, and relax. If you have one to hand, pick a single journal writing prompt. Eliminate any distractions including your phone and social media. It’s easier to follow a journaling habit if you stick to it at the same time every day.

A journal entry works well if it’s about a single topic, e.g. your daily routine, creative projects, or a personal problem. That said, there are no rules. Free write if you have to. Often the biggest challenge with creating a journaling habit is figuring out what to write about. You can start a journal entry in several different ways. Here are some creative things to write about in a journal:

• What you did yesterday
• You plans for today
• An inspiring book, film or album
• Lessons from a course you took
• How you’re feeling
• An argument you had
• A memory from you past
• Progress towards a goal
• A problem at work or in your persona life

Julia Cameron, the author of The Artist’s Way, advocates keeping morning pages. These are a great way of starting a journal entry . All you have to do is get up, sit down at your desk and write a stream of consciousness entry first thing.

Set a timer for twenty-five minutes. If that’s too long, aim for five minutes. Consistency is more important than duration. Depending on what’s happening, you may have time to write longer journal entries at the weekend or evening time. Oh, and keep writing!

While writing a journal entry, don’t stop to edit yourself or edit for punctuation until the buzzer sounds. Editing and journaling are different activities. Also, journal entries are for you alone, so it doesn’t matter if you write a stream-of-consciousness .

Allow for negative thoughts, expressive writing, and random ideas to make their way into your journal entries. Reflective journaling is a type of therapy and a window into the soul. So, don’t hold back.

When the timer sounds, re-read your journal entry and tidy it up. Then, move on with your day.

Review your journal entries and writing process once a week, month, or quarter. Past entries should inform future entries. I don’t recommend revising old entries much though, beyond fixing typos and grammar errors. It’s easy and unhelpful to judge an old version of yourself. When in doubt, write a new entry.

I’ve kept various journals on and off since I was fifteen years old. These days, I record a personal journal containing the types of entries you would expect to find in someone’s journal or diary, i.e. it’s about my day-to-day life.

I write 200-300 word entries every morning and a longer entry at the weekend. It’s kind of like my morning pages (an idea advocated by Julia Cameron). I also record a professional or business journal . Here, I write about how this blog and my work is progressing. I also describe the challenges I’m having and what I’m working on.

Finally, I keep a type of Zettelkasten in Day One, which acts as a repository of ideas and information I come across for future writing projects. Here, I record snippets and other information from books I read, courses I take and talks I watch. I also include the links and write a reaction to these. This journaling habit gives me more source materials for future articles. For example:

This Zettelkasten or Slip box contains dozens of entries about writing advice from creative masters like John Cheever and Virginia Woolf. I used a few of them for this article! If you want to learn more about the Zettelkasten method, check out my podcast interview with Sacha Fast .

I won’t lie; if you want to keep writing a journal, you must commit to the practice. Some people who want to keep a journal say they find the process time-consuming, that they forget to write regular entries, and that it can become a chore.

These are valid concerns for journal writers. I spend several hours each week on journal writing. However, if you’re new, start with five minutes a day, ideally in the morning before you forget. Wake up early if you have it.

If you’re experiencing these problems, accept that there will be times when you don’t or can’t write. Instead, remember the benefits of journal writing and that no one needs to read or see this work (i.e. it doesn’t have to be perfect or even polished). You don’t need to keep more than one either. I’ve shared how I practice journal writing in case it helps.

Using Journal Writing Prompts

Some mornings it’s hard to write while tired and under-caffeinated. So I created a personal list of journal writing prompts and used those for a long time. Day One app contains daily journal writing useful prompts. I also like taking pictures of my phone while out and about and using these to start writing entries faster. Sometimes, I just write up what I did yesterday.

I occasionally use TextExpander for OS X ( Phase Express is a Windows alternative) to write entries faster. These are text-expansion apps that turn keyboard shortcuts into snippets of text that I use for my entries.

For example, when I type “; journal”, TextExpander pastes the following questions into my personal journal:

How am I feeling right now? What are my plans for today? What did I read/listen to? How did I help my family?

When I type “; blog”, Textexpander pastes the following questions:

What did I do yesterday? What lesson did I learn? What could I have done better? What one thing must I focus on this week?

I use a semi-colon to prevent Textexpander from inadvertently creating this text while I’m working on something else. These questions serve as writing prompts . When I see them appear on the page, I spend less time thinking about “what I want to write” and more time answering these questions. You can also find several dozen journal writing prompts in my book Yes You Can Write!

• A notepad: you can’t beat the classics!
• Day One : a dedicated app for Mac and iOS users
• Journey: a diary app for Android
• The Daly Stoic Journal by Ryan Holiday: Packed full of journaling prompts, I keep a copy on my desk
• The Early Morning Pages by Julia Cameron: a guide to writing in the early hours
• A password-protected file: nosey-parkers, keep out!
• Onenote or Evernote: both are useful if you like tagging entries
• WordPress: you can password-protect your entries
• Yes You Can Write!
• Speak Memory

If you want more, check out Anthony Metevier’s post How To Keep A Journal And Remember More and also my detailed guide on Medium.

FAQs on How to Write A Journal

You can write whatever you want as each entry is for you alone. Some good topics include what you did yesterday, goals, your to-do list, and personal or professional challenges.

Journal entries typically don’t require much structure. However, it’s a good idea to date your entries so you can understand your journal’s chronology.

The novelist John Cheever’s journals and Virginia Woolf’s journals are both good examples worth reading.

Journal writing enables you to clarify your thinking, work through negative emotions and record your daily life. It’s also a form of writing practice.

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Bryan Collins is the owner of Become a Writer Today. He's an author from Ireland who helps writers build authority and earn a living from their creative work. He's also a former Forbes columnist and his work has appeared in publications like Lifehacker and Fast Company.

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A Guide to Journaling for Writers

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

A guide to journal writing.

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

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

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

What is a Journal?

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

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

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

Benefits of Journaling

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

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

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

Journaling to Benefit Your Writing

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

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

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

Looking for more inspiration? Check out THESE journal ideas .

Getting started with journal writing.

Journal writing is packed with benefits.

State Your Purpose

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

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

Should You Stick to a Schedule?

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

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

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

Digital Journaling?

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

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

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

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

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

Getting a Journal

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

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

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

Some Journal Writing Tips

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

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

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

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

Journal Writing

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Hi, Melissa –

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

I am journalling more now. 🙂

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

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

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

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

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

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

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

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

Great post! Thanks!

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

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

*smiles* Michele

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

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

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

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

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

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

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

Terrific post! 🙂

…Hah! Another lefty (like me!)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

*smiles* Michele, aka Juice Girl

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

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

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

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

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

It’s hard to stop writing. 🙂

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

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

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

Hi Melissa,

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

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

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

Great post.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Trackbacks/Pingbacks

• Why Do We Journal? – English 1050 - […] A Guide to Journaling for Writers […]
• Using my writing journals to work toward a poetry manuscript - […] are lots of ways to keep a writing journal. Here’s one from The Writing Cooperative and another from Writing…

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How to Start Journaling: 21 Tips to Make it a Ritual You’ll Keep Up

Posted on Published: July 18, 2021  - Last updated: June 19, 2022

Home » Journaling » How to Start Journaling: 21 Tips to Make it a Ritual You’ll Keep Up

One of the best self-improvement tools to engage in, journaling is a cathartic and rewarding process, offering many benefits. Learn how to start journaling effectively, stay motivated, and form a ritual of calm, joy and inner peace , with these valuable journaling tips.

What You'll Find On This Page...

How to Start Journaling By Making It Into a Ritual You’ll Cherish

Whether you’re new to journaling and curious about what this powerful tool might be able to do for you, or if you’re a seasoned journal writer looking for some tips or inspiration – this post is for you.

What You’ll Find on This Page…

Journaling for beginners – an introduction, what is journaling and how do you do it, what can i use journaling for, what do i need to start a journal, how to start journaling for beginners, what do you put in a journal, getting started with journaling, how to start a journal that will really benefit you, is it healthy to write in a journal, what are the benefits of writing in a journal, how do i start writing a journal, what to write in a journal, what’s the best way to journal, do you need to write in a journal regularly, how often should i write in my journal.

• How to Start Journaling and Stick With It Consistently

16 More Top Journaling Tips For Beginners

I’ve collated all my best tips into this ultimate guide to help you get started, or to introduce some new journaling techniques and ideas if you’re seeking inspiration.

Don’t forget to check out the resources library for all of our printables to help you with your journaling journey!

This post is designed for anyone wanting to start a journal and to (mostly!) keep it up in order to enjoy all the benefits journaling can offer, or those who are looking for some new ideas for their journal entries to reignite their motivation.

The psychological benefits of journaling are a vital element of every self-improvement technique I advocate.

There’s decades of research related to the benefits of journaling, and you’ll see I link out to lots of supporting studies. My personal interest and passion for journaling stems from the psychological benefits it provides, and this is a vital element of every self-improvement and personal development technique I advocate.

I also share the tips I’ve picked up along the way, which may not always mirror the more traditional or generally accepted ‘rules’. 

I strongly believe that while some structure is helpful, too much can be stifling, both in terms of creativity and also inclination. Journaling is an amazing hobby; it should never become a chore.

Journaling is keeping a written record of one or multiple elements of your life. 

It’s also much more than that.

It can be a practical tool for organisation. Or it can be a creative process. Or it can be the therapy you turn to when you’re feeling anxious or down or uncertain. 

Best of all, it can be any combination of these things.

To join the world of journaling you don’t need much at all. You could use a basic pen and a scrappy notebook you have lying around at home if you don’t want to spend any money to begin with (a cute notebook might be more enticing!).

Or if you’re planning to try your hand at bullet journaling then dotted grid paper is a better bet (which you can print for free from our resources library).

However, if you’re serious about journaling I do recommend investing just a little as it can be the allure you need to entice you to commit to a regular writing routine until you form a healthy new habit . The first thing I recommend is a dot grid journal, and then later perhaps some journaling pens .

If you’re ready to make a purchase, this is one of the best journals I’ve used and highly recommend:

If you’re wondering how to write a journal, you’ll find lots of tips in this post.

The most important thing at this point is to get curious and try to avoid feeling overwhelmed by the huge variety of options available to you. And there is a lot . But that’s why it’s such a fun hobby for so many different people, because it’s so versatile:

There’s no wrong way to do it, and there are a thousand right ways!

If you look online for inspiration you’ll find an abundance of great ideas and stunning and stylish examples of journals, and these are perfect for those who take pleasure in beautifying their journals.

But that’s just one kind of journaling, and certainly not something you have to do in order to enjoy the associated benefits.

The beauty of journaling and bullet journaling is that there are many wonderful ways of filling your journal. You might choose to include some of the following throughout, or have specific pages dedicated to:

• Beautiful fonts and headers;
• Art and cute doodles (even if yours isn’t exclusively an art journal);
• Creative writing;
• Poetry or expressive writing;
• Ticket stubs.

Essentially, journaling is whatever you need or want it to be.

Essentially, journaling is whatever you need or want it to be. And it can and almost certainly will evolve with you.

So now you have a few ideas of what your journal could include, but it’s important to refine them down to what resonates with you. One of the best ways to achieve that is:

Find your why .

You could choose to make this your very first journaling exercise!

Consider it practice for your new hobby – an important first entry point. You could do this in the inside of your journal, or simply on a piece of paper before you start your journal proper.

Or, another great way to become familiar with what type of journaling appeals to you is simply to try a variety of techniques. I highly recommend going through our journal prompts for beginners , which has a selection of writing and art ideas for creating different kinds of journal pages.

If you feel you’re losing your way, it will help you remember why you chose to make journaling an important part of your life.

Write down the following questions:

• Why does journaling interest me?
• What do I hope to gain from journaling?
• How much time do I have to journal each day/week?
• What kinds of journals inspire me?
• What do I want my journal to look like?

Spend some time thinking over the answers to these questions – and go deep. Get to the heart of the reasons you’re curious about or fascinated by journaling, because this information will be really helpful for you later on.

Save this list and if at any point you feel you’re losing your way, you can come back to it to remind yourself of exactly why you chose to make journaling an important part of your life.

Of course it’s also fine to update your list, as your lifestyle and priorities change. But writing this information down and keeping it somewhere safe is an effective act of accountability, to – and for – yourself.

Journaling has proven benefits for mental health and physical health .

There are many ways in which journaling can be used as an effective therapeutic tool for personal growth and improved wellbeing, especially when combined with specific techniques such as exercises to heal the inner child or shadow work journaling .

The advantages journaling can offer are invaluable!

The myriad of benefits journaling offers include:

• Providing calming and reflective time;
• Encouraging self-awareness;
• Exploring, identifying, and analysing difficult thoughts and feelings;
• Observing feelings feelings without judgement;
• Opportunities to process difficult emotions, thoughts, and emotional experiences;
• Increasing awareness of emotional triggers;
• Stress and anxiety relief;
• Facilitating the process of making peace with a traumatic event;
• Laying the foundations for greater empathy;
• Improving communication skills;
• Exercising self-compassion;
• Practicing gratitude;
• Increasing positivity and a more optimistic mindset.

As you can see, the advantages journaling can offer are invaluable!

Think about your objective or goals for keeping a journal: if your reasons are compelling, it shouldn’t be too difficult to get started with journaling. 

If you’re looking for practical guidance, keep reading for my tips below.

If it’s direction or inspiration for filling that blank first page you’re looking for, I highly recommend reading my post with 750+ journaling prompts which are perfect for this purpose.

There are many different kinds of journaling , which is (literally!) a whole other post. They include:

• Gratitude journaling
• Using journaling prompts
• Making lists
• Bullet journaling
• Free writing
• Unsent letter
• Dream journals
• Reflective journaling
• Journaling with a guided journal

Journaling is not something that you can do once and experience all of the benefits it offers.

This list is not exhaustive, but gives you an idea of the many different uses a journal can have and how it can be used. Each different technique brings a different dimension to journaling, with its own benefits.

To enjoy all the advantages of journaling, it’s a good idea to journal regularly, though that doesn’t necessarily mean every day. 

Why regularly?

Well, journaling is a process. It’s not something that you can do once and experience all of the benefits it offers. But, again, it goes back to your objectives for journaling in the first place.

If your main goal is to find an outlet for your creative juices, then it’s totally fine to pick up your journal as and when the mood strikes. Of course this does leave room for a new journaling habit to slide, so it’s still a good idea to commit to a set number of times each week or month, just to keep you engaged.

On the other hand, if you’re journaling specifically for mental health, I’d definitely encourage you to try to journal every day, even if it’s just for five minutes.

You’ll likely find that over time, you’ll want to set aside time for your journal, and that you’ll end up spending far longer on the activity than you’ve committed to simply because you feel its benefit and find the process liberating and satisfying.

We’ve established the answer is ‘regularly’, but what does that actually mean ?

Being perfect is not the goal.

It will be different for everyone, depending upon your reason/s for journaling, and how busy your lifestyle is. If you can feasibly build journaling into a daily habit, perhaps committing to writing morning pages at the same time of day, great. But if not, then just do what you’re able to.

Ultimately, if you can, it’s worth promising yourself that you’ll dedicate a set amount of time to creating a consistent journaling routine, whether that means as part of your everyday life, every other day, or weekly. The important thing is that you continue to choose to return to your journal.

The aim should be to find a balance where you’re journaling regularly and often enough, but without it feeling like a duty. As soon as it becomes too much effort and unenjoyable, it’s defeating the object: you’ll be less likely to keep it up and you won’t get so much out of it.

I won’t claim to be perfect when it comes to journaling – I’m not. Do I wish I was better? Of course – but being perfect is not the goal.

Journaling is a huge part of my life in spite of me not being perfect – because I fundamentally believe in its power and value. It has changed my mindset from a negative bias (which we all have naturally – more on this later), to a positive one.

Journaling provides an antidote to negativity.

Journaling has the potential to improve your wellbeing enormously, and that’s why I remain committed to keeping it up, as best I can.

Spending time around negative people increases your likelihood of adopting a negative outlook yourself; because as well as being natural, it’s also contagious.

Journaling provides an antidote.

In the same way that exposure to negativity can influence us, consistently focusing on positivity can also impact our outlook for the better .

Actively spending time on exercises to combat negativity works .

How to Start Journaling and Stick With it Consistently

One issue that comes up often for people new in the community is how to write in a journal and stick with it.

If you’re committed to a consistent journaling schedule but are unsure how to keep up the motivation, below I share some of my best tips to help you stick to a daily writing practice (or at least regular! ).

Decide when you’re going to journal, and stick to it.

5 Tips For Creating a Journal Writing Ritual

1. Make it a part of your self-care routine

The easiest way to journal consistently is when you look forward to it because it’s a joy, then it’s not difficult at all! Here are a few self-care tips to help:

• When you very first begin it may not be worth spending lots of money on journaling, but over time perhaps you could treat yourself to some beautiful stationery? 
• Create a little haven for when you journal; make a cup of your favourite hot drink, perhaps a couple of squares of chocolate, light a candle, snuggle in a warm blanket. Whatever makes the experience a positive one.
• Be sure to spend at least some of your journaling time on an element that brings you pleasure. So if you’re doing shadow work which can be very intense, perhaps end with a short gratitude list or creating some fancy headers.

2. Commit to a journaling schedule

The net step is to decide when you’re going to journal – and stick to it. 

Schedule time for journaling sessions, perhaps with your morning coffee.

It’s so easy to put off a vague idea and then never get around to it, whereas if you have a set time blocked out for a specific purpose, you’re more likely to follow through.

That’s a pivotal moment because it could be the one you quit.

3. Don’t wait to feel motivated

I read a really good piece of advice once, which can be applied to just about anything:

Do it even if you’re not motivated.

Essentially, don’t buy into the idea of motivating yourself being more important than just getting on with it, because that won’t always work. If it does, that’s great – but there will be times when you just can not find the motivation no matter what you do. 

And that’s a pivotal moment because it could be the one you quit.

Instead of using your energy to find motivation, use your energy to simply open the page, and start. My recommendation on a day like this would simply be to write three good things you’re grateful for.

Usually, that will be enough to get you in the right frame of mind to continue journaling; if after five minutes you’re still not feeling it, then stop. But at least you’ve done something .

4. Accountability is helpful

If you still don’t trust yourself to follow a schedule but you really want to get into a healthy daily journal habit, get some accountability. You could:

• Join a journaling group
• Find a friend who also journals
• Start a social media account sharing ideas and inspiration
• Get involved with a writing challenge

Having a community to for mutual support and to bounce ideas off of is hugely beneficial for keeping you motivated! 

5. Get inspired!

Sometimes you just need some inspiration to keep things fresh.

You could try one of the journaling methods mentioned above, or follow some new journaling accounts on Instagram. There are some truly stunning accounts with so much inspiration to be found.

Here are some more general tips for journaling to get the very most out of it so it will hopefully become a healthy new hobby with a positive effect on your future self…

6. Do not compare

Comparison is the thief of joy. Theodore Roosevelt

All forms of consistent journaling are equally valid and equally beneficial.

Inspiration is good, but comparison is bad. 

Remember, the super popular accounts are probably very established and give you an idea of what is possible with time, practice, dedication. But nobody can create a fabulous bounce font using a brush pen on their very first go.

7. Start small and manage your expectations

The above point leads nicely onto this one…

While having all of the equipment is helpful for diehard journalers and can make specific areas of journaling much easier to accomplish with a more polished finish, the fact is that all of those products add up.

Purchasing items over time is a great way to keep yourself engaged and enthusiastic about journaling, but remember they’re not all necessary. And some people will journal religiously with nothing more than a notebook and a pen.

8. Personalise your journal

Putting aside some time to make your journal your own is a really great way to foster a deep connection with your daily journaling practice.

When you spend time making your journal visually appealing – based upon your personal preferences and not what is currently in vogue! – you’ll likely be more inclined to take it out and continue returning to it.

Plus breaking up your journaling time between writing exercises with more creative and artistic ones can help to hold your interest and enthusiasm.

9. Make time for gratitude lists often

If you’re anything like me, you’ll believe in the power of gratitude and how, over time, it can change your mindset to a more positive outlook . If you’re not yet convinced, check out this study showing the effects of gratitude on mental health.

With the above in mind, writing gratitude lists regularly as part of your journaling is a really worthwhile activity and one I highly recommend prioritising. This can be as simple as jotting down bullet points, or as involved as you wish to be!

10. Try journaling prompts when you have writer’s block

Sometimes, especially if you’re feeling anxious, the words just won’t come.

This is when writing prompts can be really helpful.

• 56 gratitude journal prompts to help you find the joy in the little things
• 55 positive prompts for your journal to increase your happiness
• 79+ journal prompts for personal growth and self discovery

11. Try different journaling techniques

Just because you’ve always done it a certain way, doesn’t mean you can’t try a major change.

If you’re only familiar with writing a regular journal entry, why not try composing an unsent letter? Or, if you’ve only ever tried gratitude lists, why not look into bullet journaling or journaling for manifestation ?

After the fantastic benefits of journaling, one of the other best things about it is its versatility!

If you’re feeling apathetic about journaling, making a change is a good way to rediscover your passion – maybe you simply need to switch up how you’re doing it. Either try being more creative, or perhaps you need a break from that and the opposite could be true for you.

The point is, just because you’ve always done it a certain way, doesn’t mean you can’t try a major change. You can always come back to your regular journaling.

If you’re really not comfortable with making a big change midway through your journal, perhaps consider starting a second one that you can use in different ways.

The beauty is that week to week or month to month, you can try new styles and aesthetics to keep your journal fresh and interesting, if you want to!

12. Treat yourself occasionally 

From time to time, to keep things fresh and hold your interest, consider treating yourself to some good quality new pens for journaling , some beautiful wash tape, or perhaps some stickers or stencils.

If journaling is a hobby that you’re committed to and you’re able to afford it, then there’s no harm in budgeting to add to your collection of supplies if it will enable you to better enjoy the activity, and achieve better results.

13. Take the pressure off

While journaling regularly is vital to make the most of the mental health benefits, it shouldn’t become a chore. 

Keep in mind the reason you started journaling in the first place and double-down on that purpose.

If you have the occasional day when you have other commitments and you prioritise them, that’s totally fine, so long as it doesn’t become a pattern which results in your journaling sliding completely.

Take the pressure off yourself, and try to embrace the mindset of this being something you do for you , as a way of taking care of yourself.

14. Remember your purpose for journaling

Striving towards a goal provides meaning and fulfilment in life.

Having purpose is so vital to the human condition because it impacts our mental health in a huge way – it’s fundamental to our sense of wellbeing . 

If you do find your journaling sliding, keep in mind the reason you started journaling in the first place and double-down on that purpose.

Striving towards a goal, whatever it may be, provides meaning and fulfilment in life.

15. Environment is key

Just like with exercising, you’ll likely find that you have a preferred time and place to journal. Experiment. 

Try journaling when you wake up, or right before you go to bed – being sure to finish on a positive note.

Likewise, consider your surroundings. You may be more content journaling in your bedroom, on a cosy sofa, or from the garden. 

If you’re not comfortable, you’ll be less likely to get into the practice, and you’ll get less out of your journaling experience.

16. Think outside of the box

As we’ve already established, journaling is very versatile. There are many different types of journals, including the classic hardback paper kind, digital journals, and the method I often use myself alongside my treasured paper one…

Life is dynamic, and as our situations change, so too will our reasons for journaling. 

One of my favourite ways to journal is via this journaling blog . I realise that not everyone would consider it journaling, but a lot of my writing is cathartic, because I spend time researching and I’m able to apply what I learn to my own situations.

My point is that journaling doesn’t have to look like the traditional notebook and pen kind that’s so popular – though that type of journaling does hold a very special place in my heart.

If you’re more inclined, you could try keeping a digital journal instead. 

17. Make notes

I highly recommend keeping journaling notes either on your phone, in a notebook in your bag, or – if it’s not too bulky – carrying your journal around so that you’re able to access it at any time.

There’s nothing more  frustrating than the opportunity to journal presenting itself, and not having the tools you need to do so.

Don’t forget to keep a pen handy too! 

18. Revisit your goals regularly

Life is dynamic and as we and our situations change, so too will our personal goals and reasons for journaling. 

It’s a good idea to check in regularly to see whether you can adjust anything to make your journaling more relevant or useful in any way.

For example, bujo can be insanely good for organisation. If you start out using a bullet journal for creative purposes and mental health, as time goes by you may find that the bujo system becomes more applicable in terms of also helping you to keep with planning and efficiency.

19. Be open and honest

Spend time working on exorcising negative feelings, letting go, and recalibrating.

In order to gain the full therapeutic benefits of journaling, it’s a good idea to be brutally honest when writing about how you feel. 

Keep your journal a completely private safe space, and write entirely for yourself so you can share your deepest thoughts without the fear of causing offence.

And then, spend time working on exorcising those negative feelings, letting go, and recalibrating. 

This is why I personally work hard on forgiveness and I always recommend ending journaling with a short gratitude list, in order to refocus on positivity.

This is when journaling truly comes into its own.

20. Use your journal as a form of free therapy

My absolute favourite reason for journaling is that in difficult times you can spill out your stresses and frustrations onto the page. My advice is to simply allow the words to flow, don’t hold back.

Consider whether the issue causing you distress will still be important in five years time.

Sometimes you may find yourself writing things you were not even consciously aware you were thinking or feeling, and this is when journaling truly comes into its own.

I know I keep returning to this point, but once you’ve got it all down, find a fresh page, and note down a few reasons you have to be grateful.

If you’re able to relate them to the difficulties you’ve been writing about that’s great, but it’s not necessary. This will ensure you end your time journaling on a positive note.

Then – walk away, and take a break. Do something else to bring you some relief.

Keep your journal as a powerful, uplifting form of therapy.

Come back a few days later and review your writing, and very often you’ll notice that the stressful event you were so preoccupied with seems diminished and less important.

A great piece of advice I once read is to consider whether the issue causing you distress will still be important in five years time. If the answer is no, you can use that to gain some valuable perspective.

So, keep your journal as a powerful, uplifting form of therapy. Examine your inner thoughts, but with a strong focus on positive self-talk. Exorcise your negative emotions during hard times, but be careful not to wallow for too long.

Remember, journaling is supposed to help you to identify, label, and process your feelings so you can embrace a brighter and more positive attitude.

21. Keep your focus towards positivity

Negativity is an intrinsic characteristic, hardwired into us ; it’s also very damaging.

The good news is that mindfulness and living in the present moment (hello mindfulness journaling ), can counteract the negativity bias we’re all predisposed to.

It’s also worth keeping this in mind when writing about difficult, challenging, or negative thoughts and emotions. It can be cathartic to purge those feelings, but in order to be cleansed and feel liberated it’s important to reach a healthy point of letting go and moving forward positively.

Happy journaling!

Privacy Overview

Writing in a Journal: A Short Course on Journal Writing for 2023

Do any of the following statements or questions sound like you?

• “I don’t have time to write a journal!”
• “I don’t know what to write about!”
• “How do I get started?
• “I’m a lousy writer!”

If so, then this short course on journal writing is for you! Here are five easy steps to get started with writing, eight suggestions for new journal writers, and 14 writing techniques for your journal.

How to Get Started with Journal Writing

It’s Easy to W.R.I.T.E.

Just try these five easy steps. You’ll be writing in no time!

W – What do you want to write about? What’s going on? How do you feel? What are you thinking about? What do you want? Name it.

R – Review or reflect on it. Close your eyes. Take three deep breaths. Focus. You can start with “I feel…” or “I want…” or “I think…” or “Today….” or “Right now…” or “In this moment…”

I –  Investigate your thoughts and feelings. Start writing and keep writing. Follow the pen/keyboard. If you get stuck or run out of juice, close your eyes and re-center yourself. Re-read what you’ve already written and continue writing.

T – Time yourself. Write for 5-15 minutes. Write the start time and the projected end time at the top of the page. If you have an alarm/timer on your PDA or cell phone, set it.

E – Exit smart by re-reading what you’ve written and reflecting on it in a sentence or two: “As I read this, I notice—” or “I’m aware of—” or “I feel—”. Note any action steps to take.

In summary….it’s easy to W.R.I.T.E. ! W hat topic? R eview/reflect I nvestigate T ime yourself E xit smart

Looking for free journaling workshops?  Check out our on-demand courses including “ J is for Journal: A Short Course on Writing for Healing, Growth, and Change ,” with seven lessons containing a total of 68 writing prompts!

Eight Suggestions for New Journal Writers

1. protect your privacy..

Store your journal in its own special place so that the temptation for others to read is diminished. Ask for agreement with your housemates that your journal is private. Reserve the first page of any new journal for your name and phone number or e-mail address, along with a notice: This is my personal journal. Please do not read it without my permission. If none of that would stop whoever might read your journal, get a shredder. Find a creative way to protect your privacy, such as a new gmail or yahoo account, freshly passworded, from which to write yourself at that address. Or keep your journal on a flash drive. Make your privacy an intentional act.

2. Start with an entrance meditation.

Nearly every journal technique benefits from a few minutes of focused quieting. Use visualization, soft music, candles, deep breathing, stretches, whatever works for you.

3. Date every entry.

If you only establish one habit in your journal, let it be this one! Dating every entry allows you to chronologically reconstruct your journal by date. It also lets you hear the silence between your entries.

4. Keep (and re-read) what you write.

Often the writes that feel like throw-aways contain the seeds for future insight. Keep it, re-read it later, and surprise yourself with how much you knew that you didn’t know you knew!

5. Write quickly.

You can outsmart dreaded “journal block” by writing so fast that the Internal Critic and the Internal Censor can’t keep up. Keep your pen moving!

6. Start writing; keep writing.

Start with the present moment (“What’s going on?”) Or start with a feeling (“I’m so mad I could bust!”) Or start with a story (“Today the weirdest thing happened….”) Once you’ve started, don’t go back to edit or rewrite. And don’t think too much. Let it flow.

7. Tell yourself the truth.

Your own truth is not your enemy. Don’t try to talk yourself out of knowing what you know or feeling what you feel. Give yourself permission to tell the truth. Also give yourself permission to pace yourself. If the truth seems too bright or harsh, then slow it down.

8. Write naturally.

If there is one inviolate rule of journal writing, it is that there simply are no rules! Do what works. Don’t worry about what you’re not doing. Give yourself permission. Let yourself enjoy the process!

14 Writing Techniques for Your Journal

1. sentence stem..

A sentence-completion process. Fill in the blank with a word or phrase. May be very universal (Right now I feel———-) or highly customized to an individual’s immediate question, problem or interest.

Start with the beginning of a sentence:

• Today I will—
• Right now I feel—
• The most important thing to do—
• I want—
• I need—-
• What I wish I could say to you—
• If only I could—
• I wonder–

—and finish it with a word, a thought, the rest of the sentence.

Boom. You’re done.

2. Five-Minute Sprint .

A timed writing process designed to bring focus and intensity in short bursts. Excellent for those who are resistant or aversive to journal writing, or who are uncertain about how to start, or who state they do not have time to write journals.

It’s a two-step process that couldn’t be more simple:

• Set the timer on your phone or kitchen stove. Stop writing when signaled!
• Keep your pen or fingers moving the entire time. It’s only five minutes. It goes fast.

Ready? Set your timers–and WRITE! Start with this prompt: What’s going on?

3. Inventory.

An assessment of life balance in major areas of living (health, family, home, work, spiritual/religious, emotional well-being, etc.) Gives a quick picture of which life areas might need attention.

4. Structured Write.

A series of Sentence Stems grouped and sequenced to reveal consistently deepening layers of information and awareness.

5. Clustering.

Visual free-association from a central word or phrase. Lines and circles connect key thoughts and associations to the central core. Work quickly to maximize results. A brief writing to synthesize findings may follow.

6. Lists of 100.

A list of 100 items, many of which will probably be repetitions, on a predetermined theme or topic. Repetition is an important part of the process. Topics can be about any current issue (for example: 100 Things I’m Sad About; 100 Things I Need or Want to Do; 100 Places I Would Like to See). At the end of the list, group the responses into themes and synthesize the information.

In this video, Kathleen Adams, Founder of the Center for Journal Therapy, shares what she likes about using short lists as a journaling technique.

7. Alphapoem.

Write the alphabet, A-Z, or any collection of letters, vertically down the side of a page. Then write a poem in which each successive line begins with the next letter. Excellent for groups as it promotes a high level of participation and sharing. Adolescents and reluctant writers respond well.

Check out this example of an Alphapoem:

An Alphapoem on Alphapoems   

by Kay Adams and Scribe (journal group members)                             

A nticipate a B lossoming of                                                          C reative                                                                          D elight!                                                                          E asy, really, once you                                                    F ind the rhythm and the pace.                                                      G ather up the thoughts you                                          H old secret in your heart.                                                I magine them                                                                            J ust drifting out, a                                                                    K aleidoscope of                                                                        L etters                                                                                              M aking words. N o rules to follow–except the O bvious one. P erhaps you’ll find a poet inside? Q uite likely! R ead your Alphapoems; you’ll find them S tartlingly T rue–an U nusual way to give V oice to the W himpers, wonderings, whys, wins. X hilerating feeling to find Y ou’ve reached the Z enith of the poem!

8. Captured Moments.

Vignettes capturing the sensations of a particularly meaningful or emotional experience. Written from the senses with strong descriptors. Captured Moments of beauty, joy, blessing, calm can add balance, hope and perspective to a challenging time.

9. Unsent Letters .

A metaphoric communication to another that is written with the specific intention that it will not be shared.

10. Character Sketch .

A written portrait of another person or of an aspect of the self. Can also be written about emotions by personifying an emotion and giving it a characterization – an appearance, a style of dress, a personality and temperament.

11. Dialogue.

A metaphoric conversation written in two voices. Anyone or anything is an appropriate dialogue partner. There is no constriction by time, space, physical reality or literal voice.

On the page, it looks like a script:

Me:  So how do I do this?

Dialogue Partner:  Just ask me a question, and I’ll respond.

Me:  Seems a little silly.

D.P.:  Just make it up! Write the next thing in your head.

You can write a dialogue with anyone or anything: Your Wise Self, your spouse/partner/child, your job, your body, your feelings, your dreams and desires – anything goes!

12. Perspectives .

An alteration in point of view that provides a different perspective on an event or situation. Through magical realism, we can jump time, compare alternative realities and walk a mile in another’s moccasins. The writer experiences a new dimension of time, place or voice.

• A different time:  Using imagery, time-travel to a date in the near or distant past or future. Write that altered date at the top of the page. Imagine who you are, how you feel, what is different, how a problem got solved or an issue resolved. Write in the present tense, as if it were that time.
• A different place:  When faced with a tough choice or decision, jump time and write Perspectives entries in the present tense as if you’d made each choice. One man, conflicted about applying to medical school or a psychology program, saw himself miserable as a psychiatrist and fully engaged as a psychotherapist working with veterans and their families. See what nudges forward from your subconscious mind!
• A different voice:  Write in someone else’s “I” voice, in the present tense, as if that person were writing in a journal about you or a disagreement (argument, conflict, painful difference) the two of you are experiencing.
• Another different voice:  Alter your own voice by writing in past tense, in the third-person voice (s/he, her/his), about your own experience. This pulls back the camera lens, puts you in the role of omniscient  narrator/compassionate witness and allows useful distance and objectivity. This is particularly helpful if you are working with difficult stories that can create intense emotional states.

13. Springboard.

A free-write with a prompt. Starting a free-write with the smallest structure of a question, thought or topic can focus and frame the writing session.

Here are some sample springboards:

• What’s the next thing to do?
• A year from today, I will ….
• Why don’t I … ?
• I’m sorry I didn’t….
• What am I avoiding?
• If I knew I would succeed, I would ….
• I want to overcome….
• Where am I going?
• What do I want?
• If I weren’t scared….
• What’s the best thing? What’s the worst thing?

In this video, Kathleen Adams, Founder of the Center for Journal Therapy, talks about using props to get started with writing.

14. Free Writing.

Unboundaried, unstructured, unpaced narrative writing. Useful for creative flow or spontaneous writing sessions. Can be structured by adding a time limit or page limit.

(c) Kathleen Adams. All rights reserved. For reprint permission please email us .

Center for Journal Therapy

3440 youngfield st., #411 wheat ridge, co. 80033 phone: (303) 209-9599 contact us >>.

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How to start or boost a journal writing habit

What style of journal writing is best for you? What are the benefits of journaling? For starters, the U.S. Department of Veteran Affairs reports that therapeutic journaling is as effective as other interventions (such as counseling) for trauma. In this article, we’ll walk through several types of journal writing, practical tips for how to write a journal entry, how to start a habit, and some inspiration for why it is worth the effort. As a biographer, writing coach, and journal writing devotee, I’ll share both evidence-based research and some of my own field experience.

First things first, what is journal writing? 

The broadest definition of journaling is simply an informal practice of writing thoughts, feelings, and ideas. There are several types of journal writing with different purposes in mind. By the end of this article, you will be clear on your purpose and can choose the best journaling style for your needs.

Related article: Writing a personal history and why it’s important

Which type of journaling suits you?

Here are several types of journaling at a glance:

• Diary writing in the style of a regular log
• Diary writing in the style of recording important moments/thoughts
• Morning pages
• Writing a personal history
• Therapeutic journaling

Six benefits of journaling

Journaling is advocated by many therapists, physicians, writing coaches, and even the U.S. Department of Veteran Affairs. Here are a few reasons it is worth figuring out a method that works for you.

Benefit #1 – Journaling improves writing skills & creativity

Your writing will improve the more you do it. In the words of Stephen King from his wonderful book On Writing, a Memoir of the Craft, “If you want to be a writer, you must do two things above all others; read a lot and write a lot.” A habit of journaling will keep you limber so ideas can flow from your creative mind onto the page. (Disclosure if you purchase a book using a link in this article we make a small commission from Amazon. It’s a tiny portion of our income, but we always appreciate it)

Related article: My favorite books on the craft of writing

Journalling is often my first stab at a new idea, and this is where I sketch emerging thoughts. My journal entries are precursors to more formal written pieces (or even business plans) to come later. Sometimes, journaling helps me noodle on bad ideas and discard them before they chew up resources.

In short, journaling is a wonderful catalyst that will boost creativity. This habit will invite the muse and clear your mind so you’re ready to work. You might be surprised by what shows up on the page.

Benefit #2 – Journaling helps you figure out what you think

Countless famous authors have said variations on this quote: “I write to figure out what I think.” If you are a writer by nature, then putting words on the page is how you read the world. Journaling is a low-pressure way to process problems and creative ideas. If you hope for this benefit, I especially recommend that you check out morning pages as a style of journaling.

Benefit #3 – Journaling can quiet the swirl in your head

No good comes of letting life’s thorny issues swirl in an amorphous loop inside your own head. Get it out of there and into the light so you can deal with it. Once on the page, clarity often emerges, and fears have a way of becoming manageable. That’s how I do it anyway. Research supports this approach too, so keep reading.

Benefit #4 – Private writing might just save your relationships

There is a time to speak your piece and a time to hold your tongue. Before lashing out at someone you love, try journaling your thoughts instead. Maybe once it’s down on paper you can burn it without torching your relationship. Processing your frustrations will help you proceed more deliberately and with sensitivity. A journal can be a place to dump some icky feelings, get your heart in the right place, and work out what you want to say in a thoughtful way. Write your thoughts, then let them cool before charging into an important conversation.

Related notes: I discuss a practical framework in my course entitled, “ Sensitive subjects, writing about the hard stuff .” Also check out the classic book, Crucial Conversations, Tools for Talking When the Stakes are High .

Watch my tutorial on sensitive subjects (YouTube)

Benefit #5 – Journaling can log your personal history

Diary writing can record details of daily happenings and thoughts, memorializing important dates and events. In addition to just the high points, you may also want to record more thoughtful impressions of those experiences.

Some diarists stick to the facts, and there is nothing wrong with that. Case in point, I do a lot of historic work from the 19th Century and journals are an absolute treasure even when they are brief. Pioneer companies in the U.S. assigned people to journal the trek west and these logs provide glimpses into daily life that reflect the experience of everyone in the wagon train. These journals were generally not works of art, but they served an important purpose and I am so grateful for them. Once in a while, however, I’ll come across a more creative writer and I savor these entries and their rich descriptions.

In your own life, this type of writing will enable you to remember details in the future. This is important because memory is notoriously unreliable, and you’ll be surprised years later to see that your journal affirms or contradicts how you have recalled events. You may even find that you recorded details that meant little at the time but that became important later. In summary, if you have any intention of writing a life story later, even a brief diary log will pay big dividends down the road.

Benefit #6 – Therapeutic journaling is effective & doesn’t burn out your friends

If you are dealing with some tough stuff, then processing thorny issues through therapeutic journaling can be a wonderful alternative or addition to therapy. Doing some diligent journaling on your own can greatly speed up and improve the benefits of formal therapy. This has become an evidence-based treatment in a clinical setting.

In a similar spirit, much like there is a cost to therapy, there is also a cost to venting to your loved ones. Simply put, there’s only so much they can take. Hence, I use informal journaling to process what is bugging me and deal with it at a low level before I’m ready to discuss with anyone else. In doing so, I can sort out most of the garbage before dumping it on people whose relationship I value. I can’t afford to burn out the people who are here for me by venting too much, especially if I’m not ready to take action yet.

Related: Course on sensitive subjects and writing about the hard stuff

Therapeutic journaling can be a structured process, and the most widely used method is called the Therapeutic Writing Protocol, developed by Dr. James Pennebaker.

The U.S. Department of Veteran Affairs says: “Therapeutic journaling can be done by keeping a regular journal to write about events that bring up anger, grief, anxiety, or joy that occur in daily life. It can also be used more therapeutically to deal with specific upsetting, stressful, or traumatic life events.” This protocol works by asking someone to write about a stressful or traumatic emotional experience for 3-5 sessions over several consecutive days for 15-20 minutes per session.

How to write a journal entry using the “Therapeutic Writing Protocol”

• Write for 3-5 consecutive days for 15-20 minutes per day.
• Don’t stop until the time is up.
• Write for yourself and no one else.
• If something feels too upsetting then set that topic aside for now.
• Know that it is common for people to feel somewhat saddened or depressed, especially on the first day or two. This is normal.
• Don’t keep writing about the same topic after many days. If you are not making progress then stop and seek a health care practitioner.
• If the exercise evokes strong feelings that are beyond what you can cope with, stop immediately and reach out to a friend, do breathing exercises, go for a walk, or do some other activity to calm yourself.

How effective is therapeutic journaling?

The VA adds: “Over the past 25 years, a growing body of research has demonstrated the beneficial effects that writing about traumatic or stressful events has on physical and emotional health.” Therapeutic journaling is associated with both short-term improvements and long-term decreases in health problems such as immune system functioning. People who are going through health problems, breakups, grief, natural disasters, and unemployment have all been shown to have “significant and substantial short-term reductions in post-traumatic stress and depressive symptoms.”

Further, therapeutic writing has been shown to be just as effective as trauma-focused cognitive behavioral therapy, which can be time-consuming and expensive. It is considered an evidence-based treatment. The VA says that “Therapeutic journaling can also be a way to reach people who are unwilling or unable to engage in psychotherapy.”

What’s the difference between a journal and a life story?

A journal, diary, or morning pages are ways of doing informal writing primarily for yourself . In contrast, a life story, autobiography, memoir, or other personal history are written to benefit the reader. A life story has been crafted with care and editing. Ideally, the important moments have been curated and then polished up so they are both engaging and inspiring.

A life story is not a dump of your entire archive; work has been done by an author so the stories will be easy to digest and meaningful. Ideally, an autobiography story will employ techniques of strong story structure so it is fun to read.

In short, journals can be helpful reference material during the research and writing phase of a full life story. They are not the ideal end product. (I can’t imagine someone having to wade through the tedium of my journals.) Caution: If you are writing a life story, be judicious in publishing excerpts from journal entries or risk boring the reader.

Related article: Writing a personal history, journal ideas, and why it’s important

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How to write a journal entry in the style of morning pages

If your primary goal is to capture a log of important dates, events, and thoughts, you don’t need a complex system. A simple log or notes in a planner or on a calendar will do like we have discussed above. Even social media entries can serve this purpose.

If you’re looking to boost creativity and process your thoughts, however, you might benefit from the prescriptive discipline called morning pages. Many creative types (and even businesspeople) swear by this popular method pioneered by Julia Cameron in her bestselling book The Artist’s Way , first published in 1992. The basic idea is that you write exactly three full pages of longhand, stream-of-consciousness musings in an 8.5” x 11” notebook, as soon as you wake up.

Cameron recommends throwing them away, which increases authenticity and frees you from fears of judgment. What you write is totally up to you, but Cameron is very prescriptive about how . You must do it every day whether you feel like it or not and the length is important too, exactly three pages. If you’re interested in learning more about this type of journal writing, check out her book or do a simple search for morning pages. There are a lot of great articles on the subject.

How to start a journaling habit

If you are looking to start a journaling habit, I can’t recommend the book Atomic Habits enough, by author James Clear. He teaches the most current psychology and tips for starting and sticking with any habit. Here are some quick ideas:

• Attach your new habit to an existing one. For example, “While I drink my morning cup of coffee, I will write in my journal.” Clear calls this technique “habit stacking.”
• Make it easy by reducing any friction . This means you need to find a journal writing habit that works for you, whether that’s typing, audio, or into an app that is with you all the time. The more complicated and ambitious, the more likely it will be to fail.
• Make it visible. If you want to start a habit, make sure you SEE the trigger. Set your journal next to your coffee machine, or on your desk first thing in the morning.
• Make it enjoyable. Whatever you need to do to increase the intrinsic rewards will improve your odds of sticking with a habit.
• Create a showing up routine. Create a routine whereby all you do is get started. Just journal for two minutes. If you’re doing morning pages then do it for three pages. Journal whether you feel like it or not because the trick is being consistent. Just get started.
• Don’t miss twice. If life gets in the way you can be gentle with yourself, but the rule of thumb is to never skip your habit more than once.

What format should your journal be? Longhand or typed? Fancy leather or spiral notebook?

I mentioned earlier that I’ve been a lifelong journaler and I have tried many methods. Hence, I have some thoughts on this topic. Of course, the important thing is that you figure out what works for YOU. Overall, keep your method as simple as possible.

If you are doing morning pages, it’s straightforward. See the section above. I’ve had some super fancy leather journals through the years and now eschew them because they are mostly empty. Why? It’s the perfectionism thing. If I think the book is expensive, I feel like what I write should be important and written for posterity. When I write in a book like this, my prose is stilted and pretentious. When I go back and read these entries, they seem constipated as though I was worried I might soil the pretty pages. Hence, I’ve decided that journaling is for me and anything worthy of a leather-bound book will be edited and written into more formal stories for sharing in a different format.

Here’s the happy medium I now utilize for my own journal writing: a combination of audio journals which I substitute for morning pages (because I’m a rebel like that) and journal books I purchase in bulk to keep the price at around $5 each. Here are two options, one 5-pack that I have purchased multiple times, and a 10-pack I just found to get the price down on each journal.

I label the spine of the black journals with a silver sharpie. Hence, I usually have several of these on my desk at any given time. I grab the right one whenever I’m sketching the day’s notes or ideas, depending on what I am working on, during my workweek. These are nice enough that I take at least a little care to make them legible and to organize my thoughts, but they’re basically disposable so I don’t feel like they have to be perfect. These have been worth every penny in formalizing my journal writing habit because they have made it easy, visible, and enjoyable (I like the tactile feel of the paper).

Why not type my journals? Sometimes I do type a longer journal entry when there’s something I really want to say. In theory, this might be the best way overall but in practice, I’ve gone away from typing my journals. That is because I have to sit at my desk to make a living. The computer, therefore, means work and it means being tethered to a screen. In contrast, I want my journaling habit to feel creative and enjoyable. I want it to feel like self-care and not like something I HAVE to do. As I mentioned above, I enjoy the tactile feel of these nice books, and the sound of a pen scratching on paper. I like the indulgence of sitting on the couch to sketch instead of being tied to the chair. Doing audio journals while I am driving or walking also boosts my pleasure as I journal. (See section on habits: make it enjoyable).

Related article: How to transcribe audio

Journaling apps and audio

There are some great apps out there for journaling. I don’t personally use any journaling apps, but I have students who swear by them. Since apps change regularly, I’m not going to review them here. Just know that there are some good ones out there.

I do, however, regularly record audio journals and I use a voice recording app for this. (I currently use the Easy Voice Recorder for Android). Check out our review of voice recording apps by clicking here . I use a Sennheiser headset microphone to isolate background noise and save my voice. When I have a journal entry I want to save, I run the audio through a transcription program . My go-to for transcribing my audio is currently Happy Scribe but there are a lot of good options out there these days.

Related article: The best affordable microphones we have tried

What should you do with your journals?

Word to the wise: If you keep unfiltered journals, someone WILL eventually read them. When they do, there may be very hurt feelings and it will be too late to take it back.

I’ve also had clients inherit journals and say, “I’m not sure I should be reading these.” They wondered if they should share them, but an inner whispered that it wasn’t such a good idea. There was wisdom in that voice. Rather than inheriting a treasure, these people became the unwitting recipient of a burden, like becoming responsible for someone’s debts or baggage. Even if the content was not excessively private, sometimes the sheer volume of a journal collection can overwhelm the recipient. Don’t do this to your heirs.

In my classes, I teach that we ought to send love letters to the future, not ugliness. Yes, it is very important to be real about the hard things we faced , but we must do so after some processing and editing. In writing a life story, we want to understand a character’s back story and then show how life’s challenges helped the hero to grow. We should write with an eye toward triumph.

Related video: When not to share the hard stuff

Are you sending a time capsule or a time bomb into the future? Rhonda Lauritzen, instructor of “Sensitive Subjects, Writing About The Hard Stuff”

If you plan to write a life story, then refer back to journals to jog your memory, but then edit the final product into something that will inspire the reader . Use excerpts from journals judiciously in a life story, otherwise, the reader will be bored. Your original journals were written for your own benefit, but your life story is for the reader.

Hence, it is important that YOU decide what you want to be done with your journals in advance. Then leave some instructions. If they are not to be shared, then make sure you destroy them yourself or install a password and leave instructions that they’re not meant for other people’s consumption. Even if you leave a note to burn them, the recipient probably won’t have the heart to do it. Think I am joking? I have personally destroyed journals. It pained me to do so, but some words don’t need to be memorialized.

Transcribing journal entries

If you need to type up your own or someone else’s journals, save yourself some serious time by transcribing them using speech-to-text technology. Simply read the entries aloud into a speech recognition program. I use this method anytime I have to manually transcribe a letter or historic document.

Here’s a super short video demonstrating how I do this: https://youtu.be/Y2x2LWIZ0Nw

Here are some great journal prompts to get you started:

Here at Evalogue.Life we have a few popular resources for great question prompts.

• The first is a booklet of the favorite interview questions that we use in our oral history interviews. These questions also make great journal prompts. You can purchase these booklets on Amazon by clicking here .
• We also have a comprehensive page with many question prompts here on our site. Click here.
• Download a one-page printable of some all-time favorite questions that everyone should ask:

Questions Everyone Should Ask

Don't have regrets. Preserve a life story now with our all-time best questions. Interview a loved one or prompt your own personal history. Do it now, and it will be enough.

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Here is a handful of journal writing prompts specifically with journaling in mind:

• What is your biggest struggle right now?
• Gratitude writing: What are you most grateful for? Free write as much as you can think of. 
• Describe a typical day in your life right now
• What music are you listening to at the moment? What songs, smells, foods, and pop culture might take you back to this phase in your life if you remember them later?
• What are your feelings about current events? Politics? Pop culture? Fashion? 
• Are there children in your life right now? Describe memories you have made recently together. What is this child’s personality like at this age? What does he/she say or do? What are your feelings toward this child? Your hopes for their future? 
• Describe what would be a perfect day for you.
• What did you do on your last vacation? Who was there? Describe something that went wrong that you can laugh about now. What was the high point?
• What is a big decision you face right now? Try this exercise (even if it’s just a mental exercise). Flip a coin and say you’re going with whatever the coin toss is. In the moment before you look at the answer, what do you hope the answer is? Some people say that is what you should do. Write down your feelings about this exercise. Draw a line down the middle of the page and write pros on the left, cons on the right. Which side is weighted more heavily? 

Try this journal writing exercise when facing challenges

If the purpose of your journal is to process something difficult, try these prompts, thinking of your life as a movie:

• What is the hardest thing you’ve ever lived through?
• In what ways did a traumatic event make life even harder? In what ways did something hard end up shaping you for the better?
• If you could turn back the clock and make it so that event never happened, would you? Why or why not? What would you change? Were there any ways in which this event turned into something beautiful or good? (Note: It’s okay if the answer is no. There isn’t always an upside).
• If you were to write a perfect ending for your life in relation to this event, what would that look like? Use your imagination to create an ending in which a changed character emerges healed and strong. Focus on lessons learned, healing, forgiveness, and triumph. 
• What loose ends still remain? What amends still need to be made? 
• What did this experience teach you?

Related article: Story endings – the transformative power of storytelling

Rhonda Lauritzen  is the founder and an author at  Evalogue.Life –  Tell Your Stor y . Rhonda lives to hear and write about people’s lives. She believes that when you tell your story, it changes the ending . She and her husband Milan restored an 1890 Victorian in Ogden. She especially enjoys unplugging in nature. Check out her books:  How to Storyboard , and  Every Essential Element .  Most recently she was the writing coach of bestselling author, Rob A. Gentile, who wrote  Quarks of Light, A Near-Death Experience: What I Saw That Opened My Heart

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Did you know one of the most powerful self-improvement activities  is right at your fingertips?

No, it’s not working out or having good sleep hygiene  (although these are great habits). It’s something even simpler — learning how to start journaling.

Although it’s been around for thousands of years, journaling is currently having a moment in the limelight. From self-help blogs to famous authors like Deepak Chopra, everyone is talking about the life-changing benefits of learning how to journal.

Despite its recent soar in popularity, this isn’t just a new-age self-help trend. If practiced consistently, it can transform your mental fitness , emotional well-being , and even physical well-being .

Let’s explore the importance of keeping a journal and how to incorporate this powerful habit into your daily life.

What is journaling?

Journaling involves writing down your thoughts and feelings as you navigate everyday life. Journaling can help you understand and work through your emotions, especially when you’re feeling anxious or sad. It can also help you grow, become more self-aware, and gain meaningful insights.

Whether you're starting a self-esteem journal practice or a more general one, the beauty of journaling is that there’s no right or wrong way to do it. It’s a deeply personal experience that can take many forms.

One day, journaling could look like a diary entry, similar to the ones you may have written when you were a teenager. The next day it can be a list of things that bring you joy or a list of goals you want to achieve .

Developing a journaling habit can help you work through your emotions, especially when you’re feeling anxious  or sad. It can also help you grow, become more self-aware , and gain meaningful insights.

For these reasons, journaling is one of the best self-improvement tools.

Having said that, it’ll come as no surprise that some of the most successful people in the world, including Richard Branson, Warren Buffet, and Arianna Huffington have kept journals throughout their lives.

5 types of journaling

Each person is different. You might want to use your journal to reflect on your behaviors, while your friend might want to keep track of their daily habits. Being clear about the intention of your journal will help inform the type you decide to start keeping.

Here are five common types of journaling to get you started:

1. Daily journaling

As the name suggests, this is a journal that you write in every day. The contents differs from other types of journaling, however, as you focus on sharing what you did and how you felt about it each day. 

This type of journaling can be helpful for individuals experiencing life changes or wanting to keep track of a period of their life. It can also be useful to kick off when starting a new job or career. Having a daily journal will be a great resource to look back on to see how far you’ve grown. It can also serve as a reference if you feel life is moving too quickly.

2. Visual journaling

When most people think about starting a journal, they think of writing. But visual journaling is mostly made up of images. Each entry uses drawings to tell your story. These can be simple line drawings, storyboards, comic strips, or stylized sketches. Experiment with different types of drawings to see which works best for you.

This type of journalism is good for individuals who do not enjoy writing or have difficulty expressing themselves with words. You might find language limiting and prefer a more visual representation of your journal entries.

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. But it can be a useful tool for starting a journal, too. With stream-of-consciousness journaling, you write down thoughts as they flow through your mind. 

It can be difficult for your fingers to keep up with your brain, so don’t worry about your handwriting or spelling errors. The main goal here is to get the bulk of your conscious thoughts out so that you can unearth your deeper ideas and perspectives. You can start this kind of journal with an intention in mind or just jump in and see where it takes you.

4. Gratitude journaling

Studies show that gratitude is linked to happiness . Developing gratitude and a strong gratitude practice is shown to strengthen relationships and develop greater resilience in individuals. So starting to write a gratitude journal can be highly beneficial. Even adding a few bullets for things or people you are grateful for to your existing journal practice has benefits.

You can structure your gratitude journal in different ways. You can list the things you’re grateful for, weave them into a larger entry, or format them as short thank-you notes. You can then choose to keep these private or share them with others.

5. Bullet journaling

You may have seen a bullet journal and wondered how to use one. Instead of lines, they have evenly spaced dots to guide your entries. Bullet journals are highly customizable. They can be used to track everything from your mood to your daily steps. Or you can use one page as an agenda with bullets for reflections such as “one thing that made my day today” or “my intention for today.” You can also get creative with different colors and mediums to design your journal entries just the way you like.

Benefits of journaling

While the act of writing things down seems simple enough, the results are powerful. Here are just some of the benefits of keeping a journal.  

1. Improves mental well-being

The COVID-19 pandemic has brought unprecedented stress and uncertainty  into our lives.

During this time, 4 in 10 adults in the US have experienced symptoms of anxiety and depression .

One way to deal with intense emotions and uncertainty during difficult times is to find a healthy outlet for them in the form of a journal. Journaling is proven to have a positive effect on mental health and reduce the effects of anxiety and depression .

2. Strengthens the immune system and recovery time

You’ve likely heard the expression, “An apple a day keeps the doctor away.” Well, it turns out journaling can have the same effect.

In a 2018 Cambridge study, participants were asked to write about their deepest thoughts and feelings surrounding the most stressful or upsetting events in their lives .

Four months later, those who wrote about their experiences for 15 minutes a day reported fewer visits to the doctor and fewer sick days.

Not only is journaling linked to long-term decreases in health problems, but it also helps you heal faster. Another study found that expressive writing helped speed up wound healing in older adults .

3. Gives you a place to express gratitude

One of the best ways to express gratitude  is by keeping a gratitude journal and writing down things you’re thankful for. Gratitude is proven to activate areas of the brain that are connected to positive emotions .

Feeling grateful also overpowers negative emotions, boosts optimism, and makes you more compassionate .

4. Helps you work through challenges

Journaling is proven to help people heal past wounds and challenging experiences.

A recent Duke University study  asked participants who experienced a recent traumatic event to undergo a six-week writing ‘intervention.’ This consisted of various writing prompts, including expressive, poetic, transactional, and mindful journaling.

The study found that writing increased participants’ resilience and decreased stress .

5. Helps you set and accomplish goals

One of the most effective ways to achieve your goals  is to write them down.

Putting your goals on paper helps you visualize them more clearly. Visualization is a powerful technique  used by elite athletes and CEOs. It involves imagining that what you want to achieve is already yours.

In 2020, Dr. Gail Matthews from the Dominican University of California found that people who write down their goals have a higher chance of accomplishing them  when compared to those that don’t.

The importance of journaling

The only way to reap all the rewards that come with journaling is to be consistent. This means making journal entries a daily habit  rather than an occasional hobby.

Writing daily is a powerful way to do inner work . It can lead to insights and breakthroughs and help you process difficult emotions  and situations.

Learning how to write a journal is also a great mindfulness practice  because it helps you focus on the present moment. Being present without worrying about the past or future is a very calming and peaceful feeling that relaxes the mind and body.

The calming effects of daily journaling can also help treat emotional exhaustion . For example, incorporating 20 minutes of journaling into your nighttime routine can help you unload heavy feelings of stress  before bed.

We could spend all day talking about the many benefits of keeping a journal. But how do you start one?

The process is simple, yet looking at that first blank page of your notebook can feel daunting.

What to write in a journal

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

Here are some ideas to get you thinking about how you might want to use your own journal and what to write in it:

• Personal or career goals
• What you are grateful for
• Quotes that inspire or motivate you
• Reflections or revelations
• Questions you hope to answer at a later date
• Things you want to improve
• Compliments to yourself
• A long-term vision of where you want 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

How to start journaling (and make it a habit)

Starting a journal can seem intimidating at first. Like any other habit, it takes a while before it becomes a repetitive 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.

You may find that the ease of using a laptop makes journaling more enjoyable for you. 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 to jot down your thoughts before you forget them.

2. Let go of judgments (write for your eyes only)

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’re self-critical or 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 can actually discourage you from continuing your journaling practice because you don’t immediately see progress.

Like any other habit, you need to set realistic goals and take baby steps in order to see results.

4. Create a writing routine

It’s easy to write on days when you’re feeling inspired and motivated . But what about when you’re not?

Creating a writing routine and scheduling journaling time can help you stay on track, even on days when you’re feeling uninspired.

For example, you can set time aside every morning after breakfast or every evening before bed, even if it’s just for five to ten 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 you want 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 it as an outlet to release heavy emotions like anger, frustration, or sadness . Putting these feelings down on paper can free you from having them lingering in your mind.

In her book “The Artist’s Way,” author Julia Cameron talks about one method that can help you journal if you’re not sure where to start. It’s called the ‘Morning Pages.’

Each day after you wake up, open your journal and start writing three pages filled with any thoughts that come to your mind.

This stream-of-consciousness writing has been therapeutic for those who have tried it. It's helped them process emotions, gain clarity, and unlock their creative side.

6. Use journal prompts

There will be days when you’re staring at your journal and thinking, "what should I write in my journal?"

Don’t fret — there are countless journaling prompts online that can help you overcome your writer’s block. Here’s a list of things to journal about on the days you feel blocked:

• A list of things and people you're grateful for
• A recent situation that challenged you
• An (unsent) letter to someone in your life
• Small things that bring you joy throughout the day
• The best decision you’ve ever made  
• Daily positive affirmations

7. 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.  

How beginners can keep the habit

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 personalized coaching to help you live a happier, more fulfilling life.

Elizabeth Perry, ACC

Elizabeth Perry is a Coach Community Manager at BetterUp. She uses strategic engagement strategies to cultivate a learning community across a global network of Coaches through in-person and virtual experiences, technology-enabled platforms, and strategic coaching industry partnerships. With over 3 years of coaching experience and a certification in transformative leadership and life coaching from Sofia University, Elizabeth leverages transpersonal psychology expertise to help coaches and clients gain awareness of their behavioral and thought patterns, discover their purpose and passions, and elevate their potential. She is a lifelong student of psychology, personal growth, and human potential as well as an ICF-certified ACC transpersonal life and leadership Coach.

Write your way out of anxiety: 6 benefits of journaling

105 daily journal prompts that’ll make you want to write, 10 journaling apps to turn today into a better tomorrow, what is a bullet journal, and how can it boost your productivity, no magic in manifestation how writing helps turn dreams into reality, the best jobs for journalism graduates, how to start a manifestation journal: reach your goals through writing, 33 self-esteem journal prompts for confidence & self-compassion, journal your way to the future you want, similar articles, what is gratitude 12 tips for how to start a gratitude practice, 35 journal prompts for mental health and self-reflection tips, 10 simple ways to work on self-improvement, how to challenge yourself to start living your best life every day, beyond happiness: learn how to be content with life, stay connected with betterup, get our newsletter, event invites, plus product insights and research..

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Your current subscription allows you to be actively logged in on up to three (3) devices simultaneously. click on continue below to log out of other sessions and log in on this device., how to write a journal article.

In this blog post, we share tips from editors and outline some ideas to bear in mind when drafting a journal article. Whether you are writing a journal article to share your research, contribute to your field, or progress your career, a well-written and structured article will increase the likelihood of acceptance and of your article making an impact after publication.

Rose Wolfe Emery 

Academics normally learn how to write while on the job, suggests Michael Hochberg. This usually starts with “the dissertation and interactions with their supervisor. Skills are honed and new ones acquired with each successive manuscript.” Writing continues to improve throughout a career, but that thought might bring little solace if you are staring at a blank document and wondering where to start. 

In this blog post, we share tips from editors and outline some ideas to bear in mind when drafting a journal article. Whether you are writing a journal article to share your research, contribute to your field, or progress your career, a well-written and structured article will increase the likelihood of acceptance and of your article making an impact after publication. Four tips for writing well

Stuart West and Lindsay Turnbull suggest four general principles to bear in mind when writing journal articles:  

• Keep it simple : “Simple, clear writing is fundamental to this task. Instead of trying to sound […] clever, you should be clear and concise.”  
• Assume nothing : “When writing a paper, it’s best to assume that your reader is [subject] literate, but has very little expert knowledge. Your paper is more likely to fail because you assumed too much, than because you dumbed it down too much.”  
• Keep to essentials : “If you focus on the main message, and remove all distractions, then the reader will come away with the message that you want them to have.”  
• Tell your story : “Good […] writing tells a story. It tells the reader why the topic you have chosen is important, what you found out, and why that matters. For the story to flow smoothly, the different parts need to link clearly to each other. In creative writing this is called ‘narrative flow’.”  

“A paper is well-written if a reader who is not involved in the work can understand every single sentence in the paper,” argues Nancy Dixon. But understanding is the bare minimum that you should aim for—ideally, you want to engage your audience, so they keep reading. 

As West and Turnbull say , frankly: “Your potential reader is someone time-limited, stressed, and easily bored. They have a million other things to do and will take any excuse to give up on reading your paper.”

A complete guide to preparing a journal article for submission

Consider your research topic

Before you begin to draft your article, consider the following questions:

What key message(s) do you want to convey? Can you identify a significant advance that will arise from your article? How could your argument, results, or findings change the way that people think or advance understanding in the field?

As Nancy Dixon says: “[A journal] editor wants to publish papers that interest and excite the journal’s readers, that are important to advancing knowledge in the field and that spark new ideas for work in the field.

Think about the journal that you want to submit to

Research the journals in your field and create a shortlist of “target” journals before writing your article, so that you can adapt your writing to the journal’s audience and style. Journals sometimes have an official style guide but reading published articles can also help you to familiarise yourself with the format and tone of articles in your target journals. Journals often publish articles of varying lengths and structures, so consider what article type would best suit your argument or results. 

Check your target journals’ editorial policies and ethical requirements. As a minimum, all reputable journals require submissions to be original and previously unpublished. The ThinkCheckSubmit checklist can help you to assess whether a journal is suitable for your research.

Now that you’ve decided on your research topic and chosen the journal you plan on submitting to, what do you need to consider when drafting each section of your article?

Create an outline

Firstly, it’s worth creating an outline for your journal article, broken down by section. Seth J. Schwartz explains this as follows:

Writing an outline is like creating a map before you set out on a road trip. You know which roads to take, and where to turn or get off the highway. You can even decide on places to stop during your trip. When you create a map like this, the trip is planned and you don’t have to worry whether you are going in the correct direction. It has already been mapped out for you. The typical structure of a journal article

• Make it concise, accurate, and catchy
• Avoid including abbreviations or formulae
• Choose 5-7 keywords that you’d like your journal article to appear in the search results for
• Summarize the findings of your journal article in a succinct, “punchy”, and relevant way
• Keep it brief (200 words for the letter, and 250 words for the main journal)

Do not include references

Introduction

• Introduce your argument or outline the problem
• Describe your approach
• Identify existing solutions and limitations, or provide the existing context for your discussion
• Define abbreviations

Methods 

For STEM and some social sciences articles

• Describe how the work was done and include plenty of detail to allow for reproduction
• Identify equipment and software programs
• Results 

For STEM and some social science articles

• Decide on the data to present and how to present it (clearly and concisely)
• Summarise the key results of the article
• Do not repeat results or introduce new discussion points

Acknowledgements

• Include funding, contributors who are not listed as authors, facilities and equipment, referees (if they’ve been helpful; even though anonymous)
• Do not include non-research contributors (parents, friends, or pets!)
• Cite articles that have been influential in your research—these should be well-balanced and relevant
• Follow your chosen journal’s reference style, such as Harvard or Chicago
• List all citations in the text alphabetically at end of the article

Sharing data

Many journals now encourage authors to make all data on which the conclusions of their article rely available to readers. This data can be presented in the main manuscript, in additional supporting files, or placed in a public repository.

Journals also tend to support the Force 11 Data Citation Principles that require all publicly available datasets be fully referenced in the reference list with an accession number or unique identifier such as a digital object identifier (DOI).

Permissions

Permission to reproduce copyright material, for online publication without a time limit, must also be cleared and, if necessary, paid for by the author. Evidence in writing that such permissions have been secured from the rights-holder are usually required to be made available to the editors.

Learning from experience

Publishing a journal article is very competitive, so don’t lose hope if your article isn’t accepted to your first-choice journal the first-time round. If your article makes it to the peer-review stage, be sure to take note of what the reviewers have said, as their comments can be very helpful. As well as continuing to write, there are other things you can do to improve your writing skills, including peer review and editing.

Christopher, Marek, and Zebel note that “there is no secret formula for success”, arguing that: 

The lack of a specific recipe for acceptances reflects, in part, the variety of factors that may influence publication decisions, such as the perceived novelty of the manuscript topic, how the manuscript topic relates to other manuscripts submitted at a similar time, and the targeted journal. Thus, beyond actively pursuing options for any one particular manuscript, begin or continue work on others. In fact, one approach to boosting writing productivity is to have a variety of ongoing projects at different stages of completion. After all, considering that “100 percent of the shots you do not take will not go in,” you can increase your chances of publication by taking multiple shots.  

Rose Wolfe-Emery, Marketing Executive, Oxford University Press

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