How to Journal for Beginners

Journaling is an excellent tool for increasing self-awareness during a healing journey. It aids in processing challenging emotions, thoughts, and feelings that might be difficult to discuss with others or to act upon if they are goal-oriented.

Engaging in inner work through journaling can lead to insights and breakthroughs, enhancing mindfulness, helping to manage emotional burnout or stress, and building resilience when setting and pursuing personal goals.

Although the practice of journaling seems straightforward, some may find it difficult to begin. This is because journaling is a habit that needs to be developed, requiring consistency to experience its benefits. It demands a safe environment where you can freely express your thoughts. Most importantly, you must be honest and transparent with yourself during reflection. It's understandable that this can feel daunting.

There's also a misconception that journaling is solely about writing down your feelings or, as the recent trend suggests, noting what you're grateful for. In reality, there are various ways to journal. It depends on your personal style, and this post will offer different tips to help you start 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 plan to write, don't stress over syntax, grammar, or spelling. Your journaling isn't being graded, and it's meant for your eyes only. Often, our thoughts race faster than we can write, leading to messy writing or making it difficult to express our thoughts on paper. With practice, we can enhance our journaling abilities.

If you focus too much on what you're writing initially, particularly if you have perfectionist traits, you'll restrict your creativity and openness by self-censoring. Give yourself the freedom to express.

2. Create and Nurture Your Safe Space

It's crucial to be in a secure environment where you don't have to be self-critical. Your journal is private, and no one will read or judge your entries unless you explicitly allow them to access your written reflections.

If this is the situation, establish how you would like others to support you during your journey. Support can take the form of mentoring, coaching, or simply being informed about your emotional state. If you are not looking for advice but want others to be aware of your emotional wellbeing, communicate this clearly. Unsolicited advice can be harmful if it makes you feel judged or in the spotlight.

Read: How to Shift Your Mindset from Surviving to Thriving as a Single Mom

Creating a safe space is essential both mentally and in your physical surroundings. It can be as straightforward as sitting in front of the TV while enjoying your favorite show, or visiting a local coffee shop for a change of scenery. It might be by a lake or in your backyard. Choose a place where you can relax and escape daily stresses to rejuvenate your senses. This could even be the bathroom or a closet if that's the only place you can find tranquility, especially if you have kiddos following you around.

There is no perfect way. Simply choose what works for you.

3. Be Realistic About Your Journaling Habit

If you're new to journaling or don't find it easy, it's perfectly normal for your thoughts to unfold more slowly at first. It requires time and the right mindset to develop a journaling routine.

Setting unrealistic expectations about the duration or depth of your journaling at the start can hinder your ability to build momentum and maintain consistency as you progress.

There will be days when your mind is just simply too exhausted or overwhelmed to journal. 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.

Keep in mind that journaling can be enjoyable, inspiring, and motivating. Seek out prompts that encourage deep reflection or ignite creativity.

4. Be Flexible When Setting a Journaling Routine

Setting a routine for journaling can help you stay on track with building your habit, 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 you're able to get into a comfortable mindset to practice journaling.

For example, some people prefer to journal as soon as they wake up if they're intentional on starting their days on a positive note while others prefer to journal at night right before bedtime to decompress before falling asleep.

Blocking a time that works 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 to journal even as little as once or twice per week, if this will help you ease yourself into your new habit. The goal is to make it work with what is best for you.

4. Track your Journaling Time

While it might seem trivial and overly technical, keeping track of how long it takes to journal is crucial, particularly in the early stages when you're still figuring out your 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.

Challenge yourself to see how long you can continue. Most of us have smartphones equipped with timers. Use your timer and start journaling. Avoid setting a specific time goal, as this can make it feel like a chore and may discourage you. Once you finish your journaling session, check how much time you spent.

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.

Check out our free tools to help you return to yourself— one gentle step at a time.

Our tools, such as the daily intention planner, gratitude check-in, and personal core values identification, are all entirely FREE and designed specifically for you.

Get your FREE WORKSHEET BUNDLE NOW!

5. Track What's Working vs What's Not Working

While journaling may seem simple, it can be difficult if you're aiming for a particular result. Beyond developing a consistent journaling habit, consider why you want to start journaling in the first place.

Are you keeping a journal to:

• Pass the time?

• Handle your stress?

• Control your anger?

• Manage your emotions or anxiety?

• Enhance your self-awareness?

• Achieve your goals?

• Understand yourself better?

• Become more grateful?

• Develop a positive mindset?

Understanding and being truthful about your reasons for engaging in this practice will allow you to review your journal and determine if it is aiding you in reaching your desired outcome. This degree of self-honesty will also simplify the process of selecting prompts or journaling styles that better align with your journaling objectives.

Is your journaling providing you with clarity? Does it leave you feeling energized, or is it causing additional stress and anxiety? Evaluate what aspects of your journaling are effective and which are not. Be open to making adjustments as needed to achieve better outcomes.

6. Keep Your Journal Accessible For Times of Need

Journaling can be an excellent alternative when you need a break from social media. Instead of spending time scrolling through social media apps, we can use this opportunity to connect with our thoughts.

Sometimes, we find ourselves stuck during a commute, perhaps in an Uber or on a bus, and you can use that time to journal. Maybe you're at a doctor's appointment with a longer wait than expected. Or perhaps you're on your lunch break and could benefit from some "me-time."

In those moments when you have extra time, it's always nice to take out your journal and let your thoughts flow. Whether you're bored, experiencing a stressful moment, needing to disconnect from the surrounding chaos, or simply feeling inspired, having quick access to your journal can be a great opportunity to fit in some journaling.

However, if you're worried about someone unauthorized accessing your journal at an inappropriate time or place, it's best to leave it in a safe spot for your 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.

Since these moments are unavoidable, even for seasoned journalers, it's helpful to have some prompts at your disposal. Here are a few prompt examples you might like:

• What was a notable event today?

• What is your favorite character trait about yourself?

• List 10 bullet points outlining what you envision for your life in the coming year.

• What is something you valued during your upbringing?

• What helps you find balance when you're stressed or anxious?

• What are some positive qualities of a person you have a difficult relationship with?

You can find countless prompts online by searching. If you're feeling stuck, don't hesitate to look up journaling prompts on Google. The Pinterest app is also an excellent resource for discovering prompts.

Consider exploring our Sacred Stillness Kit — a gentle digital invitation designed to help you reconnect with yourself. This tool is crafted for sensitive, overwhelmed women seeking a moment of relaxation without the need for a retreat, explanations, or lengthy self-help sessions. It offers various prompts for self-reflection and personal reconnection.

8. Different Ways to Journal

Journaling doesn't need to consist of lengthy paragraphs. There are various journaling methods that might better fit your personal style.

When beginning, you might explore different types of journaling, such as:

• Voice journaling – recording your voice, allowing you to concentrate on your tone

• Video journaling – capturing yourself on video, enabling you to focus on tone and body language if you plan to watch it

• Flow of conscious or reflective journaling – freely processing your thoughts

• Bullet journaling – noting down main points without extra details, ideal if you have limited time

• One-word journaling – capturing a single word that encapsulates your feelings at that moment or day

• Art journaling – expressing yourself through visuals, such as doodling, sketching, painting, or scrapbooking

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.

There's no need for it to be elaborate with dividers unless that's your preference, nor does it need to be costly. Whether your journal is a spiral notebook, a composition book, a $30 leather-bound notebook, a tablet, or a computer, it will fulfill the same purpose.

Stay true to yourself and make your journaling style work for you.