How to Start Journaling

How to start journaling can be a challenge, especially if you don’t know what to write. But with so many benefits, it’s no wonder why so many people want to make it a habit.

When I first started journaling, I was feeling a little lost, a little stressed, and looking for a way to gain some perspective on where my life. I had heard all the talk about how journaling can improve mental, physical, and emotional health, so I decided to give it a try for 30 days to see what happened.

Journaling has been a powerful tool for countless successful people, helping them gain clarity, stay mindful, and get more done. I figured if it worked for them, why not give it a shot?

Fast forward, and journaling has become an essential part of my routine that I now can’t live without. It’s helped me manage stress, track my personal growth, and make sense of my emotions—and it might just do the same for you.

Some of the most noticeable benefits for me included learning to express myself better and being able to think more critically and objectively, as well as having a healthy outlet to help relieve some of the stress and anxiety from day to day life.

So, if you’re thinking about starting a journaling habit, just start writing. Don’t overthink it. Whether it’s a few sentences or a full page, the act of getting your thoughts on paper will help you find clarity and calm, even on the busiest days.

But where to start?

Figuring out how to start journaling was probably the hardest part. Writing out your personal feelings and thoughts isn’t something most of us do regularly. So having that blank note book staring back at you while you’re figuring what you want to write can admittingly be intimidating.

In this post, I’ll be sharing some of the key benefits of journaling along with some tips and tricks to help figure out how to start journaling yourself, closing with my own personal journaling experiences. Hopefully after reading this, you can start your own journaling habit and find a routine that can help you like it helped me.

What is Journaling?

Journaling is a simple yet powerful way to connect with yourself. Whether it’s jotting down thoughts, reflecting on your day, or mapping out your dreams, it’s a practice that helps you process emotions, gain clarity, and better understand who you are.

There’s no one way to journal—it can be writing, doodling, or even creating collages, done in a notebook you love or through a digital app. However you choose to do it, journaling is a personal and flexible tool that adapts to your style and needs.

By making time for this practice, you’ll uncover meaningful insights, grow into your most authentic self, and approach your life—personally and professionally—with more intention and purpose.

The Benefits of Journaling

5 Benefits of Starting a Journaling Habit

Journaling is simply the act of putting your thoughts and feelings into words to gain clarity and understanding. While it may seem like a simple practice, it holds incredible benefits for your mental and physical well-being—especially if you’re navigating stress, anxiety, or overwhelming emotions.

Taking time to journal not only provides immediate relief by helping you process your thoughts but also creates long-term benefits for your overall mindset and health. Here are just a few of the reasons why this powerful habit is worth adding to your routine!

1. Improves mood and helps to manage your emotions

Journaling is one of the best ways to process your emotions and truly understand what’s going on beneath the surface. By putting your thoughts, fears, and concerns down on paper, you can identify patterns, recognize triggers, and take steps toward healthier ways of coping.

It’s more than just a mental exercise—it’s an emotional release. Journaling helps your mind regulate emotions, leaving you with a stronger sense of self, more confidence, and a noticeable boost in your overall mood and well-being.

2. Problem solving

Journaling is a powerful tool for uncovering the root of your problems and creating a plan to tackle them head-on. It’s not just about venting—it’s about gaining clarity, managing personal challenges, and identifying patterns that help you grow and approach situations with more objectivity.

In fact, research shows that expressive writing, like journaling, can help you develop a more structured and thoughtful perspective about yourself, others, and the world around you. This mindset shift allows you to navigate challenges with mindfulness and a greater sense of balance.

3. Stress management

Journaling is a proven stress management tool that can reduce the impact of stress on your overall health. By writing about stressful experiences, you create a healthy outlet for your worries, helping you process them in a constructive way. It’s a simple practice that allows you to unwind, decompress, and regain a sense of calm amidst life’s chaos.

4. A nimble mind

Journaling helps keep your brain in tip-top shape. Not only does it boost memory and comprehension, it also increases working brain capacity and help improve cognitive processing.

5. Improved immune function and overall health

Journaling isn’t just good for your mental well being, it also can strengthen your immunity and decrease your risk of illness. Those who journal boast improved immune system functioning and strengthened immune cells.

Studies have shown that expressive writing like journaling for only 15 to 20 minutes a day three to five times over the course of a four-month period was enough to lower blood pressure and improve liver functionality.

How to Start Journaling

Now that you understand the benefits of journaling, it’s time to actually start journaling!

So how to start journaling? Is there an ideal time of day? How long should it take? What to write about? 

When it comes down to it, how you journal is much less important than why you are doing it. Is there something off your chest? Or have quiet time with your thoughts. Or even to find clarify on situations? There’s no right way or wrong way. The point is just to do it.

So here are the basics of how to start journaling:

• Pick your journaling tools of choice: notebook/paper and pen/pencil
• Pick a topic to write about, e.g. your daily routine, what you’re thankful for etc
• Set a timer for 15 minutes
• Write without stopping yourself edit or fix punctuation
• When the timer goes off read over what you’ve written and review your thoughts.

Sounds a little too simple right? Well, that’s really all there is to it. But if you’re looking to delve a little deeper, here are some additional tips to help you as you start your journal habit.

Just Write

Don’t overthink it—your journal isn’t meant to be a polished masterpiece. It’s for you, so let your thoughts flow freely, even if they feel messy or unorganized. If you don’t know what to write, start with exactly that: “I don’t know what to write.” Soon enough, the words will come naturally.

If you’re still feeling stuck, try using prompts to kickstart your creativity. Below, I’ve included 25 journaling prompts that are perfect for self-reflection and getting to know yourself better.

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Embrace Pen and Paper

There’s something undeniably grounding about writing with pen and paper. While journaling apps are great, the physical act of writing feels more intentional. Each word comes to life on the page, without the distraction of a backspace button. It’s an expressive, unfiltered process that encourages mindfulness.

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Invest in Tools You Love

Think of it like buying cute workout gear to motivate you to hit the gym. A notebook with quality paper and a pen that feels comfortable to write with can elevate your journaling practice. When the tools you’re using bring you joy, the habit becomes something you’ll actually look forward to.

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Ditch Perfection

Your journal is your space—no one is grading it. Write how you want, whether that’s bullet points, stream-of-consciousness paragraphs, or scribbles. Forget spelling, grammar, or structure. What matters is that you’re expressing yourself honestly.

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Eliminate Distractions

Make journaling your time. Put your phone on silent, find a quiet corner, and allow yourself to be fully present.

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Make It a Daily Habit

Find the time of day that works best for you. Whether it’s a quiet morning moment with coffee or winding down at night, consistency is key. Stack it onto another habit you already have (like your morning coffee) so fits your lifestyle and becomes second nature.

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Define Your Purpose

Why are you journaling? Is it to ease stress, process emotions, or work through challenges? Knowing your “why” helps you stay motivated and focused, turning your journaling practice into a purposeful habit.

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Reflect on What You’ve Written

When you’re done writing, take a moment to read over your thoughts. Reflect on what you’ve written and how it makes you feel. This step helps you understand yourself better and gives you clarity moving forward.

By embracing these tips, journaling can become more than just a habit—it can be a tool for growth, self-awareness, and healing.

25 Journal Prompts to Get Your Creative Juices Flowing

Staring at a blank page? Journaling prompts are great way to help get your mind flowing with thoughts. Since journaling from scratch is difficult for most people when they’re beginning, journal prompts can give you a starting point. Below are some journal prompts that are easy enough write about, but still thought provoking to help you gain insight into your life.

Here are 25 simple prompts to help you on how to start journaling:

1. How I feel right now?
2. What am I grateful for?
3. The things that bring me the most joy in my life are…
4. What am I excited about today?
5. How can I experience more joy, happiness and/or peace in my life?
6. What changes do I need to feel healthier, happier and more fulfilled?
7. I want/need to forgive…
8. What is currently my biggest fear, worry or concern?
9. What is the main cause of stress in my life? And how do I reduce that?
10. What is most important to me right now?
11. What do I feel guilty/sad/upset/angry/disappointed about right now?
12. If I could change one thing about my present life, what would it be?
13. I need to tell the truth about/be honest with…
14. What do I feel I am currently lacking in my life? What do I need more of?
15. Where do I currently have too much excess in my life? What do I need less of right now?
16. Who or what do I need to let go of or at least distance myself from?
17. Where or with who do I need stronger personal boundaries?
18. What is the one thing that causes me to self sabotage?
19. What was my biggest lesson I learned today/this week/this month?
20. I feel most at peace/relaxed when…
21. I feel most loved when…
22. 10 things list: 10 people I’d like to meet, 10 foods I’d like to try, 10 activities I’d like to try…
23. If I knew I couldn’t fail I would do this…
24. If I was granted three wishes this is what I’d ask for…
25. If my life was a story and I was writing the final chapter what would this chapter say?

My Personal Journaling Experience

Journaling has been a transformative practice for me, but it’s important to note—it hasn’t been a magical fix for every problem or an instant remedy for stress and anxiety. What it has done is improve my overall happiness and sense of well-being. It’s given me the tools to better manage life’s daily ups and downs.

Through journaling, I’ve gained control over my emotions—my worries, fears, wants, and desires feel less overwhelming and more manageable. It’s helped me tune into my inner self in ways I never thought possible, uncovering layers of self-awareness and understanding. This practice has allowed me to accept even the darker parts of myself that I used to bury, leading to a stronger sense of confidence and self-acceptance.

Journaling isn’t always easy or fun. Some days it feels like a chore, much like working out. But, like exercise, the long-term benefits far outweigh the effort. It’s a habit that stretches into every aspect of life, offering clarity, balance, and perspective.

There will be days when your entries feel mundane and uninspired, but there will also be days when you write something that shifts your entire outlook. For me, journaling has been a journey of self-discovery and empowerment, and I truly believe it can be the same for you.

Thank you for reading this far and allowing me to share my experience. I hope this inspires you to start or continue your journaling practice—you never know what you might uncover about yourself.

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