How to start journaling: The ultimate guide to journaling for personal development
Journaling is one of those tools that I come back to again and again. It’s useful for so many things, from helping you find clarity when you’re stuck or uncovering blocks that are holding you back, to simply helping you offload everything you’re trying to hold in your mind to free up some mental space. It’s even been found to be helpful in managing anxiety and depression as well as having emotional and physical benefits. So if you’re curious about how to start journaling, read on!
I’ve always admired people who are able to keep a regular, daily journaling practice. I have been journaling for years, but I’m the first to admit that I’m not the most consistent. However, I know that when I do make an intentional effort to write regularly, I feel so much better and so much clearer!
This year, I’ve made it my intention to journal at least once or twice a week. To help keep myself on track, I’m pulling together a list of journal prompts that I can draw from if I’m feeling uninspired. (You can find them below!) If you’re not sure how to start journaling or if you have an intention to build your own journaling practice this year, I have some tips to help you get started!
Table of Contents
Why start a journaling practice?
Tips for creating a journaling practice
My favorite journaling prompts
What is journaling?
Before we dive into some practical tips to help you build your own journaling practice, you might be wondering what a journal practice even looks like… Do I need a special journal? Are we still writing “Dear Diary…” like in grade school? How many pages am I supposed to write? And what am I supposed to write about??
Journaling (sometimes also referred to as expressive writing) is simply the process of recording your thoughts, feelings or experiences. You don’t need any special tools or materials, just paper or a notebook and a pen. If you prefer, you can also use a digital journal online, or a digital note-taking app to record your entries.
And here’s the good news: Your journal practice can be whatever you want it to be!
There’s no hard and fast rules when it comes to journaling. You can journal every day, once a week, once a month, or whenever you feel like it. You can use pen and paper or type on the computer. You can write in the morning, midday or evening. You can write a few words, a few paragraphs or a few pages. You can write your thoughts, write about your day, write about what’s troubling you, or simply list what you’re grateful for. It’s not about how or what you write, it’s about finding a practice that works for you.
Of course, the more you journal, the more you’ll experience benefits, so it can be really helpful to aim for some sort of regular routine. For example, you might choose to write your thoughts when you first wake up, or finish your day with a journaling session. Or, you might decide to incorporate it into a weekly reset or planning routine. If you already have a daily or weekly routine, then it might be easiest to see where you can stack this new habit with habits that already exist!
Why start a journaling practice?
I mentioned some of the benefits of journaling above, but depending on how you use it, this tool really can be helpful for so many things.
For example, journaling can:
- Reduce stress
- Cut mental clutter
- Inspire creativity
- Promote mindfulness
- Assist in decision making
- Aid in problem solving
- Support mental health
- Develop self awareness
- Promote self discovery
- Encourage self-care
- Improve focus
- Boost mood + positive feelings
- Develop mind/body connection
- Support goals
- Track experiences + progress
There are honestly so many benefits to journaling, whether you’re using it as a tool for self-discovery or a record of your thoughts and experiences. It’s really a tool that you can be tailored to suit your own personal needs.
How to start journaling: Tips for creating a journaling practice that works for you
So how do you create your own tailor-made journaling practice? Experiment! If you’re new to journaling, try a variety of methods, systems and styles to see what you enjoy and what works for you. Here are some tips that I’ve found helpful:
- Find a time that works. Do you you prefer journaling in the morning, right when you wake up? Or do you like to wait until you’ve had a cup of coffee and finished your morning routine? Maybe you prefer to journal at the end of your day before drifting off to sleep. Try adding journaling in at different points in your day to see what feels best to you.
- Find a tool/system that works. Experiment with different notebooks, softcover, hardcover, coil, bound…what feels good to write in? Try different pens too—the right pen can make a big difference to how much you enjoy writing! If pen and paper aren’t your thing, try digital journaling. You can recreate the journal feel by using an app like Goodnotes on your iPad and an Apple pencil, or you can type into Google Docs or set up a journal in Notion!
- Find a style that works for you. When it comes to journaling, there are not rules. Your journal can be a record of your life…or hold random thoughts. You can use your journal to express gratitude or use it to explore your thoughts and feelings. You can write freely whatever pops into your mind or start with journal prompts. You can jot down words, write full sentences or doodle! I suggest experimenting with all of these to see what feels right for you.
- Make it easy for yourself. You don’t have to write a certain way or a certain amount. Even jotting down some thoughts at the end of the day can be helpful. Look for ways to make this new habit easy and sustainable. Can you slip journaling into a routine that you already have? Maybe make a weekly date with yourself? Can you keep your journal right next to your bed for easy access?
- Remove judgement. Your journal is for your eyes only and it’s a judgment-free zone! Journaling is about personal growth and self-discovery. Try to stay curious instead of being critical of yourself. Can you appreciate and embrace the messy parts of this habit? Be proud of yourself for taking on this habit as part of your own self-care practice.
- Make it fun! You won’t keep a habit that you don’t enjoy, so make the time enjoyable for yourself. Ask yourself, what would make you look forward to your journaling practice? What would make it feel good? What would make it fun?
Whether you end up journaling once a month, once a week or every day, your efforts will help you to reduce stress, foster personal growth and best of all, help you to reconnect with yourself.
My favorite journal prompts
If you love the idea of journaling, but you’re still stuck on what to write about, don’t worry—I’ve got lots of inspiration for you. Here are a few of my favorite journal prompts that you can try out. I suggest using these prompts as a jumping off point and seeing where they take you.
Daily Check In – Morning
Did I have any insights come through in my dreams last night?
What is my intention for today?
What am I most looking forward to today?
What would make today a success?
What’s my affirmation or mantra for the day?
Daily Check In – Evening
What was the highlight of today?
What did you learn about yourself today?
What do I want to let go of as I close out the day?
What do I need to get off my chest before I go to sleep?
What are you most grateful for today?
Intentional Living
What do you want to experience over the next few months?
How do you want to feel in your daily life?
What do you want more of? What do you want less of?
What would your perfect day look like? How can you incorporate some of those ideas now?
What would your perfect morning or evening routine look like?
What makes you feel most fulfilled?
Self-Love / Self-Care
What are you most proud of?
What would you do differently if you loved yourself unconditionally?
What do you need to say ‘yes’ to more often? What do you need to say ‘no’ to more often?
What makes you feel nourished, inside and out?
What makes you feel cared for?
What parts of me to I need to accept or forgive?
How can I show myself appreciation?
Goal Setting
What does success look like for me?
What would make feel proud to achieve?
What are my values and how do my goals align with them?
Why do I want to achieve my goal? What will it give me?
What is motivating me to achieve my goal?
What would keep me inspired and on track?
What might prevent me from accomplishing my goal?
How can I best support myself as I work towards my goal?
Self-Discovery
What is your favorite thing about yourself?
What are you still learning about yourself?
What inspires you?
What makes you feel safe? What makes you feel afraid?
What do you consider your greatest success? Why?
What parts of yourself are you comfortable sharing? Why?
What parts of yourself do you keep hidden? Why?
What do you enjoy most about life?
What would you like to be doing 5 years from now?
I hope that these tips and prompts will inspire you to start journaling more regularly. I know you’ll love the benefits.
Happy journaling!
