Note: This post may contain affiliate links and Sprinkle of Care may earn an affiliate commission at no extra cost to you when you click and purchase an item from the link.
Journaling is a magnificent tool to heighten your self-awareness when you're embarking a healing journey. It helps you process difficult emotions, thoughts and feelings that you may be struggling to speak with others about or put it into action if it is goal-based.
When you're doing inner work, journaling can lead towards insights and breakthroughs, which boosts mindfulness, helps you cope with emotional burnout or stress, and also builds resilience when setting and working towards personal goals.
While the art of journaling sounds rather easy, it may be challenging for some of us to start. This is because journaling is more of a habit that you'll have to build for yourself, and you'll have to be consistent to reap its benefits. It requires you to be in a safe space where you can let your mind unravel. And most importantly, you'll need to honest and transparent with yourself when reflecting. It is no surprise that all of this can feel intimidating.
There is also the misconception that journaling is only about writing out your feelings or, the late trend, what you're grateful for. The truth is, however, is that there are different ways to journal. It really depends on your style and this post will share different tips to help you begin journaling.
How to Start Journaling
It's important to note that there's no right or wrong way to journal. Journaling is unique to every single person practicing it. Here are 8 tips on how to start journaling:
1. Your Journal Does Not Need To Be Perfect
If you're intending to write, don't worry about syntax, grammar or spelling. You're not getting graded on your journaling and it is for your eyes only. Sometimes some of us think faster than we can write, which also causes our writing to be sloppy and it can be challenging to put our thoughts into paper. With time, we can improve our journaling skills.
When you worry too much about what you're putting on paper at the beginning, especially if you have perfectionist tendencies, you'll limit your creativity and transparency by censoring yourself. Allow yourself to be free.
2. Create and Nurture Your Safe Space
It's important that you're in a safe space where you do not need to be self-critical. No one is going to read your journal or judge you, unless you're providing access and permission for others to read your written thoughts.
If this is the case, make sure that you set the expectation of how you'd like for that person to support you throughout your journey. This can be through mentoring, coaching, or simply being aware of where you stand emotionally. If you're not seeking advice from others but would like for them to be aware of your thoughts and feelings, make sure that you're clear on this. Uninvited advice can be detrimental if you feel judged or on the spotlight.
When speaking of having a safe space, this is both mentally and your physical environment. It is as simple as being in front of the TV when you're watching your favorite show, or going to your local coffee shop for a better ambiance. It can also be near a lake or your backyard. Opt for a location where you can unwind about the daily stresses to get your senses going. This can even be the bathroom or closet, if this is the only spot you can find a peace of mind (especially if you have little humans running after you).
Again, there is no perfect location. Simply choose what works for you.
3. Be Realistic About Your Journaling Habit
If you've never journaled before or don't have a knack for journaling overall, don't expect to write pages of feelings or for your thoughts to start flowing in immediately. It takes time and, again, the right headspace for this to happen.
Setting unrealistic expectations about how long you can journal or how 'deep' you can get at the very beginning can discourage you from gaining momentum and consistency throughout your journaling process.
There will be days when your mind is just not creative or simply too exhausted for you to think about journaling. It's okay to take baby steps.
Starting off with lighter journaling prompts or exercises can help with easing your mind and allowing your thoughts to flow. Remember, journaling does not have to be a self-therapy session, it can be fun, inspiring and motivating too.
4. Be Flexible When Setting a Journaling Routine
Many people advice to create a routine to help you stay on track with journaling, especially for those days that you're just not 'feeling it'. There is no right or wrong time to journal, it really depends on when throughout the day you're able to wind down or get into your safe headspace to practice journaling.
For example, some people prefer to journal as soon as they wake up if they're focusing on being more grateful to start their days on a positive note while others prefer to journal at night right before going to bed to minimize stress or overthinking.
Blocking a time that you feel will work for you is ideal when building the habit to journal. It's also safe to share that journaling does not have to be every single day. While journaling daily is great, there is no obligation to do so if you are not there yet. Like starting an intense fitness journey at the gym when it's been ages that you've worked out and then burning out after a sore day, you can quickly quit journaling if you're doing too much at the beginning. It's all about self-discipline.
You have the choice and liberty to journal even as little as once or twice per week, if this will help you ease yourself into the habit. The goal is to make sure that you indeed complete your journaling during the time that you decide is best for you.
4. Track your Journaling Time
Tracking how long you journal may sound silly and overly technical but it is essential, especially at the very beginning when you're not quite sure of your style and rhythm.
Some people can journal for hours at a time, where others struggle to meet 5 minutes. This is a perfect opportunity for you to learn more about yourself and your journaling muscle.
Time yourself and see how long you can go. Most of us have smart phones nowadays with built-in timers. Set your timer and journal away. Don't focus on giving yourself a time goal because it will then feel more like a task and that can discourage you along the way. When you're done with your journaling session, see how long you were able to journal.
If you're feeling fancy, you may search for habit tracking apps to help you track your journey. You may also look for habit tracker sheets.
Sprinkle of Care offers a free habit tracker worksheet if you're interested in using it for this exercise. Simply go to sprinkleofcare.com and click on Free Resources menu option to get access. Other worksheets you may find useful throughout your journey include daily intention planner, gratitude check-in, and identifying personal core values, all of which are free resources in the Sprinkle of Care website.
5. Track What's Working vs What's Not Working
Again, journaling sounds easy but can be challenging if you're seeking a specific outcome. In addition to building the habit of journaling with consistency, why are you trying to journal in the first place?
Are you journaling to:
Kill time?
Manage your stress?
Manage your anger?
Manage your feelings or anxiety?
Increasing your self-awareness?
Accomplish your goals?
Discover yourself?
Be more grateful?
Build a positive mindset?
Being aware and honest about why you're doing this practice will help you look back into your journal and see if journaling is helping you achieve the desired outcome. This level of self-transparency will also make it easier to find prompts or journaling styles that are more aligned with your journaling goal.
Is your journaling giving your clarity? Do you feel energized? Or is it bringing you more stress and anxiety? See what's working and what's not working when journaling. Allow yourself to be flexible and make tweaks along the way to see if it brings better results.
6. Keep Your Journal Accessible For Times of Need
Journaling can be a good substitute when needing a break from social media. Instead of using your time to scroll down social media apps, we can use this time to align ourselves with our thoughts.
Sometimes we may stuck in a commute, maybe in an Uber or bus, and you can make use of the time to journal. Maybe you're stuck at a doctor's appointment and the wait time is longer than usual. Or maybe you're in your lunch break and could make use of some "me-time".
During moments when you may have extra time in your hands, it is always nice to pull out your journal and let your thoughts unwind. Whether it is boredom, a stressful moment, a need to disconnect from surrounding chaos or you're simply feeling inspired, having quick access to your journal could be a wonderful opportunity to squeeze journaling time.
But if you're paranoid of an unauthorized person grabbing your journal at an inappropriate time or place, then leave it in a safe place for your sake and peace of mind.
7. Keep a List of Prompts for Unmotivated Days
Let's be real, you're human and every day isn't perfect. There will be days where your mind will have a voiceless void and as much as you try to journal on demand, it just doesn't happen.
Because these moments are inevitable, even for the journaling pros, it's always useful to have a few prompts in your arsenal. Some prompt examples you may enjoy are:
What was something that stood out today?
What is your favorite personality trait about yourself?
Write down 10 bullet points describing what you would like your life to look like in the next year.
What is something you appreciated while growing up?
When you're stressed or anxious, what helps you get centered?
What are positive traits of someone whom you have a challenging relationship with?
There are endless prompts online that you can search. If you're stuck, don't be afraid to google journaling prompts. The Pinterest app is also another great resource to find prompts.
You can also purchase journals with prompts if you're not up for a prompt quest as a beginner. Below are some affordable amazon finds that you may enjoy:
8. Different Ways to Journal
Journaling does not have to be endless paragraphs. There are different ways to practice journaling that may be more suited for your style.
Other journal types that you could consider when starting out include:
Voice journaling - you're recording your voice where you can focus on your tone
Video journaling - you're recording yourself in a video format where you can focus on tone and body language if you're intending on watching it
Flow of conscious or reflective journaling - you're processing your thoughts in a free-style format
Bullet journaling - you're processing thoughts as main points without the extra details (great if you have a few minutes)
One-word journaling - you're processing one word that summarizes how you're feeling in that moment or day
Art journaling - you're expressing yourself through visualizations, whether it is doodling, sketching, painting, scrapbooking, etc.
Be creative with your journaling. Let it be messy or eclectic if that's your style. Doodle on it. Glue magazine cutouts. Put stickers on it. Meme it or quote it. Your journal should be a clear representation of your personality.
It does not need to fancy with dividers unless that's what you like nor expensive. Whether your journal is with a spiral notebook on it, a composition book or a $30 leather cover notebook, a tablet or a computer, it will serve the same purpose.
Stay true to yourself and make your journaling style work for you.