TL;DR [HOW TO START JOURNALING]: Journaling is undoubtedly one of the best, most powerful, most low-effort yet highly rewarding thing you can incorporate into your self-growth journey. Whether you have a lot to get off your chest, need somewhere to log your thoughts, simply want a place to come back to reflect in the future, a journal is a super universal object that I believe everyone should have on them at all times. In this post, I’m giving you a full rundown on why journaling is important, the different journaling methods, how to stick with journaling, and even some of my favorite journaling tips I’ve learned over the years.
Are you trying to start a daily journaling habit, but have no idea where to start?
If you don’t already know by now, I feel very strongly and passionately about journaling because for a long time, my journal felt like my best friend — and even still today, I treat my journal like a close friend I can share absolutely ANYTHING with. There’s nothing as freeing and comforting as spilling all your thoughts onto a piece of paper. Who would’ve thought it’d feel so good?!
I couldn’t help but to write a post on how to journal because I know you’re at the beginning of your self-growth journey and have basically heard EVERYONE talk about journaling, but you may not know how to actually start.
Follow me as I tell you exactly how to start journaling. This is your complete beginner’s guide for all things journaling, including different methods, journal prompts, tips, and so much more. By the end, I hope you’re ready to start journaling and, more importantly, make it a habit you look forward to doing every day.
Are you ready, Star? Let’s do this!
This post is all about how to start journaling.
What is a journal, and is it any different from a diary?
A journal is a place for you to get your thoughts, feelings, and idea on paper (or on your screen, depending on how you decide to journal). It’s practically the same thing as a diary, and the two terms are interchangeable.
The only difference is the connotation of each: people typically view a diary as something feminine and youthful, while a journal is often seen as a more gender-free and mature object. Over here, we don’t subscribe to the former, so we’re going to just act like it doesn’t exist.
I’m aware this may seem obvious, but some people genuinely don’t know! And if you happen to be one of those people, I’m more than happy to help you change your mindset.
Whether you call it a journal or a diary, they both serve as a place for you to express yourself. It doesn’t really matter what you call it! For the sake of this post, we’re going to call it a journal.
Why should you journal?
This is a pretty loaded question because I could go on a whole tangent about why journaling is the best self-growth tool, but in efforts to save your eyes and ears, I’ll (try to) keep it brief.
In the grand scheme of things, you should journal because it gives you an outlet for you to freely talk about your thoughts and feelings.
But… if that isn’t convincing enough, here 6 more reasons you should start journaling and make it a habit:
1 | Journaling improves your writing skills
Whether you’re an aspiring author, write a lot for your job, or simply love to write for fun, journaling is a small yet powerful exercise you can do everyday to improve your writing. I’ve found through journaling that I use tons of commas, em dashes, and unnecessarily long sentences, so that’s something I’ll be working on (you can probably already tell, hehe).
It’s also great because it’ll make you want to journal more. Many people don’t like the idea of journaling because they either don’t like to write or don’t know how to express themselves. But the more you expose yourself to it, the better you’ll get, and ultimately, you’ll feel more drawn to it.
Even if you’re not actively looking or trying to improve your writing skills, it’ll naturally happen, so I encourage you to embrace that!
2 | Journaling improves your critical thinking skills
Critical thinking skills are, well, critical because they teach you to think about things more fully and, therefore, make better, more informed decisions (over here, we’re all about making better decisions).
Journaling helps with this because when you’re writing — especially responding to a journal prompt — you’re forced to think deeply about a specific experience at a certain time in your life.
3 | Journaling allows you to get in tune with your emotions
This is possibly the BEST, most intriguing part about journaling. Many times we get stuck and upset because we feel like we have nobody to talk to or have a person in our life who understands what we’re going through.
But your journal? She (or he.. or they!) gets you. Okay, maybe not in the way you’d imagine, but you get what I’m trying to say, right?
I, for one, have had a really hard time expressing my emotions the last few years — and on top of that, I usually skip the “feeling” phase and jump straight into trying to process them my emotions. I’m slowly learning and realizing that’s not the kind of thing you want to skip, so I’ve used journaling to help force me to sit with my emotions before I jump to conclusions.
4 | Journaling acts as a thought tracker
Something else that I find really special about journaling is that it tracks your thoughts. Whatever you right about today, you can revisit that journal entry 5 months — or even 5 years — from now and think, “Wow, I’ve really grown into a whole different person.”
I’ve done this quite a bit the last few months and I couldn’t be prouder of the how committed I was to writing every single day. It really inspires me to perhaps try it again someday.
5 | Journaling improves your mental health
Journaling can improve your mental health in a number of ways. As I’ve said, it’s a way to express your thoughts and emotions when you need to get something off your chest.
Writing about how you feel can help with:
- anxiety
- depression
- managing stress
- reflecting on your life
- recovering from emotional trauma
6 | Journaling acts as a goal tracker
I’m sure at least every now and then, you journal about your goals. Long-term goals, short-term goals, professional goals, mental health goals, relationship goals — all kinds of ’em!
If you don’t have a dedicated goal tracker, you can use your journal to track your goals. It actually might be even better to use your journal because you have more space to expand on your goals rather than just listing and updating them.
There’s even a dedicated journaling method all about goals, so feel free to go that route if it sounds good!
6 Types of Journaling
Let me guess… when you think about journaling, you imagine someone pulling out a notebook and writing their heart out, don’t you?
I think it’s safe to say that’s the most common type of journaling, but it definitely isn’t the only one.
There’s all kinds of journaling, from mood journaling to book journaling, and even tarot journaling (I actually didn’t know that existed until I was doing research for this post)!
But I want to touch on the 6 easiest types for beginners because if you’re reading this post, you are a beginner, right? I mean, it’s totally fine if you’re advanced, too, but you know… Here are the 6 journaling methods I recommend:
1 | Guided Journaling
Guided journaling is where you respond to a journal prompt.
A journal prompt is a question that asks you to reflect on a specific time period or experience in your life. It gives you somewhere to start when you don’t know what to write about.
You can either respond directly to the prompt or use it as a starting point and then let your mind wander elsewhere.
If you’re just starting, I highly recommend guided journaling. It’s so simple because you look at the prompt, think for a bit, and start writing.
It’s much easier than something like free writing, where you just write about whatever comes to mind.
That journaling method is probably better for more of an advanced writer, so you might want to wait until you’re ready for that.
2 | Bullet Journaling
Now’s my time to shine.
I used to combine my journal and planner, and it was really helpful to use the bullet journaling method. As much as I’d love to respond to a prompt or write about absolutely anything, my mind is freakishly creative and I could end up rambling about one topic for hours (yes, hours). I’ve also grown busier as time goes on, so I appreciate something that allows me to quickly jot down my thoughts and feelings.
That said, I’ve always found bullet journaling to be the best method for me.
These are things that I used to journal about:
- My plans for the day
- Something I’m excited about
- Someone or something that’s bothering me
- A blog post idea
- Something I need to remember for the future
- My review for an album I’m listening to for the first time (yes, I love music!)
I said “used to” because I currently don’t keep a regular journal, but I’d love to get back into the habit soon.
3 | Free Journaling
As a beginner, this is probably the method you’re most familiar with.
Remember when your elementary school teachers would give you a blank piece of paper and tell you to write for ten minutes? Yeah, that’s called free journaling, and it’s exactly what it sounds like:
You get to write whatever you want to write about, whether it’s your plans for the day, how excited you are for your upcoming vacation, or even a letter to your future self.
Like I said above, I’d gravitate more toward free journaling, but the way my mind works, I simply cannot sustain something like that. Sometimes, though, when something’s really bothering me and I can’t ignore it anymore, I’ll whip out my phone, open the Notes app, and let my thoughts run through my fingers and onto the screen. I swear 30 minutes will go by in a heartbeat and before you know it, my screen is full of what I like to call “word vomit.”
4 | Art Journaling
This is a much more creative approach to journaling because you’re incorporating art into it.
Art journaling is a method where you describe your thoughts and mood through art. It’s different from other forms of journaling because Instead of writing, you’re drawing, and that allows you to explore a totally different side of yourself.
5 | Gratitude Journaling
Gratitude journaling is a method where you list objects or people that you’re grateful for. I think it’s really important to express your gratitude, and this a great way to do so.
6 | Your own kind of journaling
For some reason, until now it didn’t dawn on me that you can come up with your own kind of journaling. If none of the above methods sound intriguing, do it your own way! I think that’s one of the best parts about journaling; you free to do whatever you want, how ever you want.
What to Journal About:
I imagine if you’re reading this post, you probably have no idea what to write about — and that’s a genuine concern and roadblock when it comes to journaling.
Whether you’ve got a million things on your mind or have one specific thing you’re been thinking about, you’re always going to have something to journal about. It’s more about choosing something to focus on for that particular journaling session.
To help, here are 23 things you can journal about:
- What you ate today
- Who/what made you smile today
- A dream you thought was interesting
- How you feel about the current state of the world
- A memorable childhood experience
- Something you’re feeling nervous or anxious about
- Something you’re feeling happy or excited about
- A recent breakup that’s hurting you
- Something you think you’ll forget soon
- Your plans for tomorrow
- An interesting conversation or experience you recently had
- A fear you finally conquered
- A review on your favorite book, song, movie, or TV show
- A gratitude list
- A letter to your past, current, or future self
- Someone or something that has been on your mind lately
- Your creative ideas
- The last time someone made you feel seen
- How the weather has been lately, and how it’s affecting you
- Something you recently learned
- Something you really want to learn more about
- A song that has changed your life
- A book you recently read
How to Start Journaling
Step 1 | Determine your ‘why’
First, you need to figure out why you want to start journaling. There’s a whole list of reasons to journal above this section.
But here are some main reasons you might want to make this a regular habit:
- Improve your mental health
- Track your goals
- Get to know yourself better
- Try to concentrate more
- Use it as a creative outlet
- Emotional support
- Express yourself throughout the day
- Write affirmations
Step 2 | Make a schedule
Think about how often you want to journal.
Do you want to write everyday? Weekly? Monthly?
Set out a time every day or week so you can write. If you have a schedule, that will help you be more consistent.
Step 3 | Find a journaling method
To really enjoy journaling and all of its benefits, you need to find a method that works for you.
When you’re ready, scroll back up to the section where I talked about the 6 best journaling methods for beginners (you!). Choose one that sounds interesting and doable, then experiment with it for 2 weeks.
If it’s going well, that’s great! Continue to journal with that method and make sure you stay consistent!
If it’s not going too well, that’s okay. Don’t make yourself stick with it if you’re not enjoying it. Remember, journaling is supposed to be a fun, introspective form of release and self-expression, not just another self-help facade. Pivot and keep trying different methods until you find one that sticks (even if it’s your own special method!).
I want you to choose one and experiment with it for about 2 weeks. Make a commitment so you can see how you like it.
Step 4 | Start writing
Once you finish steps 1-3, it’s time to start writing!
Journaling Tips for Beginners:
Before you go off to grab your supplies and start writing, I wanted to give you some of my top tips to stay consistent with journaling. It’s fun and all, but being consistent is what makes it such a powerful, life-changing tool for personal development. As someone who’s been writing my entire life, I’ve got a few tips to share, so let’s get right into them!
JOURNALING TIP #1 | Don’t overcomplicate things
It’s so easy to get caught up in looking for the “perfect” journal or the “perfect” writing accessories, but that’ll just stunt your growth and make the process far more complicated and overwhelming than it actually is.
All you need to begin is your purpose, method, and technique.
Your purpose is your reason for journaling (AKA what you hope to get out of it). Your method is how you’re going to journal — will you write on your laptop, your phone, a blank sheet of paper, or in a diary? And finally, your technique is what kind of journaling you’re going to do: bullet, art, tarot journaling — whatever sounds interesting and sustainable to you.
I promise, the simpler you approach it, the more fun it will be!
JOURNALING TIP #2 | Just write, until you feel like stopping
If you have no idea what to write about or don’t want to focus on one specific topic, just write. Write what comes to your mind, and don’t worry about turning it into something bigger or more purposeful. Remember, the main purpose of journaling boils down to this: to have a space to freely express yourself without judgment.
You also don’t want to force yourself to keep writing after you feel like you’ve gotten everything off your chest. You’ve got nobody to impress or convince, so there’s absolutely no need to (excuse my dramatic wording) torture yourself like that. Write whatever the heck you want and let the final period do its job.
JOURNALING TIP #3 | Don’t get upset if you miss a day
This advice can apply to ANYTHING related to starting a new habit, but it’s especially helpful when you’re talking about writing. Many times we get upset and discouraged if we start a new habit (like journaling) and miss a day. But what’s important is that you continue the next day. You don’t start over just because you missed a day; just continue and try not to miss another. Focus on constantly moving forward rather than letting your brain stay foggy.
JOURNALING TIP #4 | Remember to take breaks
I know we’re both extreme Type-A people who don’t like taking breaks, but seriously, they exist for a reason — and trust me, I’d much rather get something done in one sitting than to break it into smaller, more numerous sessions. But I’m learning that by taking breaks while writing, you come back feeling fueled, rejuvenated, and oftentimes inspired. Sometimes all it takes is a 10-minute break from the screen (or paper) to inspire a whole new realm of thoughts and ideas — something you’d miss if you were stubborn and didn’t take a break.
JOURNALING TIP #5 | Don’t be afraid to switch things up
Don’t get me wrong, I LOVE a good routine, but after so many years, a routine starts to feel exactly what it is: repetitive and, admittedly, boring. That’s why you should switch things up after a while. You know… keep things fun and interesting!
So that means if you’re used to bullet journaling but want to start free journaling, feel free to do so! As life goes on, you’ll notice certain things don’t serve or align with you anymore — and that 100% applies to journaling as well.
JOURNALING TIP #6 | Keep a healthy mindset about journaling
I haven’t consistently journaled since I was a senior in high school because I keep coming back to the same old excuse of “I don’t have time!” I firmly believe that, in most cases, you make time for what you want. So by claiming you don’t have enough time to write, you’re basically saying you don’t care enough to write or find the time to do so.
I know how damaging this mentality can be, so I’m slowly working to reverse it. If you have a similar mindset about journaling (or anything else), I definitely encourage you to flip it and make it more positive.
Recap
Today, we talked about how to start journaling. I taught you all about the benefits of journaling, types of journaling, the step-by-step process, and even shared some of my tips for making it a habit you look forward to.
Journaling is a great way to express your emotions, reflect on yourself, improve yourself, and so many other benefits. Make it a habit to work on every day!
Time to Take Action
We’ve reached my favorite part: it’s time to take action. Once you’ve read the entire post, I want you to go through the types of journaling I discussed and pick one that sounds interesting. Make sure you choose one that you can truly see yourself enjoying.
Along with that, I want you to list one thing you hope to get out of this process.
Are you excited to get some stuff off your chest? Eager to improve your writing skills? Trying to improve your critical thinking skills?
Whatever it is, find something you’re looking forward to with journaling.
Feel free to share your responses in the comments. You can even email me if you’d feel more comfortable doing that. I’d really love to see how you’re going to embark on this journey!
As always, if there’s something I didn’t describe something enough or there’s a topic you wanted me to explore, don’t hesitate to ask! Leave a comment, email me, or shoot me a DM on Instagram and I’ll be more than happy to share everything I know.
Until next time, keep shining, Star — one day at a time!
