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Are you a journal newbie or thinking of keeping a journal? You’ve landed on the perfect guide! Here you’ll find ALL the how to journal tips and benefits to get your journaling journey off to the best start.
If there’s one thing I’ve learnt in life it’s – never take for granted the power of pen to paper. And what better way to explore this philosophy but through filling up countless pages (and books) with your most inner feelings and desires?
Journaling isn’t just a buzz on social media or an aesthetically pleasing wellness routine addition.
It’s the real deal!
That’s why I created this ‘How to Journal 101 guide‘, to help you understand how to journal better daily so you can get the most out of it.
Disclaimer: this post contains affiliate links, meaning I get a small commission if you decide to make a purchase through my links – at no extra cost to you!
A beginners guide on how to start a journal
What is a journal?
First things first, what exactly is a journal? Simply put, it’s a personal book to record and track your thoughts, emotions, progress, ideas and inspiration.
In my eyes, it’s a non-judgemental safe space, the therapist you never knew you needed and, as cliché as it sounds, the gift that keeps on giving.
The good thing is, you can make it as personal as you like or turn it into more of a creative space.
However way you choose to journal, a journal is YOURS and it should serve you as your truth and guide.
Find your "why"
Your why will help guide your journaling journey. It can help you journal better and regularly as well as bring you back when you sway away from it.
And as we all know, starting something on a whim isn’t going to help the habit stick.
So before you start, ask yourself these questions:
- “Why do I want to journal?”
- “What do I hope to accomplish from it?”
- “What do I want to get out of it?”
- “What do I want to write about?”
- “What type of journal do I want to keep?”
- “How much time do I want to dedicate to my journal?”
Decide on the type of journal you want
Once you’ve figured out your why you’ll have a better idea of what journal would suit you best. Some journals are better suited for specific needs and some are to explore creativity, so choose wisely!
You can have them all ofcorse, but not all of them will give you the results you’re looking for.
Here are a few exciting options to pick from:
1. Bullet journals
These are (usually) dotted notebooks and are a super fun and creative way to journal. You can use a bullet journal as your planner, journal, tracker and to-do list all rolled into one! And do it the way you want – keep it simple or go all out with your design and graphics like this stunning spread:
Credit: Sleepneeko.bujo
2. Guided journals
These use journal prompts to help inspire you to express yourself. They usually take a few minutes to write in but can have a huge impact on your day!
My favourite is the Five Minute Journal which is perfect for daily reflection, gratitude, positivity and honestly, pretty aesthetically pleasing!
3. Gratitude journals
Much like the Five Minute Journal, gratitude journals prompt you to write your daily gratitudes (big or small) to gain a more positive outlook on life.
4. Scrapbook (vision board) journals
If you’re anything like me and love to stack up memories, experiences and dreams, a scrapbook journal is perfect for you.
It’s a little more hands on but completely worth it.
Essentially, it’s a visual journey of what has been and is yet to come – a visual mood board if you like. And it can motivate you to turn your dreams into a reality or inspire you to live life to the fullest!
5. Tracker journals
These journals do what they say on the tin – they track your daily habits and patterns. I love these because you can see what’s working and what’s not so you can make changes where needed.
Take a look at these amazing tracker journals:
- Self-care/wellness journals: to help you focus more on your self and needs.
- Fitness journals: for workout, wellness and meal planning to reach your fitness goals. It’s the workout buddy that never shows up to the gym, but always your number one cheerleader!
- Food journals: similar to fitness journals but these track your eating habits and help encourage mindful consumption overtime. Pretty nifty if you’ve got any weight maintenance goals!
6. Morning journals
Morning pages are three pages of “longhand stream of consciousness writing”.
What does this mean?
Get up in the morning and just write. Don’t overthink it. Don’t dwell on it. Just let your consciousness free flow on the page!
7. Pregnancy journals
From symptoms and physical changes to how you’re feeling, a pregnancy journal is a great way to document such a special journey! It’s a cherished journal to look back at in the future and it’ll also serve as a familiar guide for any pregnancies further down the line.
They also make the perfect gift for expectant mothers too (even if they don’t really journal!)
8. Mental health journals
Mental health or check in journals help declutter your thoughts to provide more clarity and peace of mind. Though they act as a personal therapist they shouldn’t be used as a substitute for professional help in serious cases.
9. Idea journals
An idea journal is a place to gather any ideas that pop into your head – big or small. This journal offers the perfect starting point for when you’re ready to go full steam ahead with them!
10. All-in-one journals
If you’re looking to keep everything in one place, an all-in-one journal is your best bet. Though I prefer individual journals, these are convenient for minimalists or people who get overwhelmed with too much stuff.
Try this Life Mastery planner – it’s got it all!
How to journal 101: The benefits of journaling daily
These how to journal tips and benefits will give you a clearer understanding on how a journal could do you good and how to actually write in a journal.
Hopefully this will help you make a solid decision on whether it’s the right path for you and how to stick to it if it is!
So…
Why should you keep a journal?
The modern world is chaotic and demanding!
Everything seems to be competing for your attention, every turn in life is unpredictable and everyone sets expectations on you.
You get so busy listening to the noise and voices around you that you drown out your own and end up losing sight of who you are in the process!
I’ve been there and I know how overwhelming and stressful it can get!
That’s where a journal comes into play.
It could really help shoulder the burden and give you more clarity so you can focus on the things that really matter to you.
What are the benefits of a journal?
From health and wellbeing benefits to exploring your creative juices, the benefits of journaling are endless!
Here are just some of them:
- increases productivity
- Boosts self-confidence and self-esteem
- Improves your mood
- Great for focus and clarity
- Helps with mental health
- Can alleviate stress and anxiety
- Helps manage depression
- Great for daily reflection
- Sparks new ideas
- Strengthen your immune system
- Motivates you to go after your goals and dreams
- Encourages gratitude and appreciation
- Boosts creativity
- Makes you more mindful
- Helps organise your thoughts
- Puts things into perspective to understand them better
- Could help to find solutions to your problems
- Improves communication skills
- Improves writing skills
- Helps you sleep better
- Helps after a stressful or traumatic event
Examples of journal ideas and what to write
I know how hard it is to stare at a blank page and summon your minds thoughts to translate on to that page.
It’s not easy.
And if you’re new, it can be a little daunting and seem impossible at times.
I always say whatever you write should mean something to you and should serve you in some way.
There’s no rule of thumb or right or wrong way to journal. Just speak from the heart and it will soon feel like second nature.
The list of things to write about is endless but just incase you’re struggling, here are a few ideas:
- Things you’re grateful for
- Your thoughts and feelings
- Reflect on the day (week or year) you’ve had
- Things you’re proud of
- Your short term and long term goals (and how to achieve them)
- Things you can or would like to improve on
- A progress review
- To do list
- Day to day happenings in your life
- Quotes and sayings that inspire you
- Affirmations
- Hopes and dreams (vision board)
- Projects you’re working on or would like to do
- Write down a memory
- Talk to your future self
How to Journal 101: the best journaling tips for journaling daily
It’s easy to open a blank page every now and again and pour your heart out. But journaling isn’t just a “convenience” for when you’re due a rant. And because of this, it’s not always a habit people stick to.
Journaling daily can be tough but I promise it does get easier with practice so keep at it as best as you can.
And here are a few simple journaling tips you can follow to get you out of a rut and get the most out of it!
1. Let go of perfection
Journaling doesn’t have to be perfect – just let your pen flow! So allow for the mistakes, the errors, the messy handwriting and the “oops” moments! You are not being graded for your journal. And once you start focusing too much on how it looks you’ll lose focus on the main objective.
2. Journal in small doses
Journaling can be difficult and intimidating at times so don’t feel the need to write so much every time. Set yourself a goal to write atleast a few sentences a day and build on that over time. When it comes to journaling, sometimes less is more!
3. Be open and honest with it
Your journal is your truth and to get to that truth you have to be open and vulnerable with it. Self-awareness will only come if you journal with complete honesty.
4. Make use of journal prompts
Journal prompts are questions you can answer to inspire and shape your writing and they’re all the craze in the journaling world! So if you’re struggling on what to write they act as a great starting point and can wipe out the dreaded writers block.
Keep a list of prompts on the go and you won’t be stuck on ideas again!
5. Be consistent and make it a habit
When you first start out, it can be difficult making journaling a part of your daily routine. So pick a time or moment in your day that suits you best or anchor it to an existing habit you do naturally.
Journaling doesn’t have to take a chunk out of your day. Steal a few minutes whilst you’re making/drinking your coffee or tea or dedicate 5 minutes before you tuck into bed. Whenever you choose will help you establish a routine for it and get the habit to stick.
6. Set a reminder
A little nudge won’t do you any harm. Set a reminder on your phone, add it to your to-do list or stick it on a post-it note. Once it becomes like second nature you won’t need a reminder anymore!
7. Remove distractions
Keep away from electronic devices, noise or anything that could divert your attention away from your journal, even if it’s just for 5 minutes. Journal in peace and calm so can give it your full concentration.
8. Find a good environment to journal in
Try journaling in a different environment every now and again to inspire you and help you reflect. There’s no place better than the other, its solely down to where you feel comfortable at. It could be your garden/balcony, beach, park, café or even a dedicated place of zen in your home for calm moments.
9. Keep your journal close by
If your journal is close by or in sight, you’re more likely to write in it. You can keep it in your bag or put it somewhere that’s “routine” like your night stand if you journal before bed. This will make it easier to update your journal regularly and whenever an idea comes to mind. Though be careful as it comes down to how secure you are with it!
10. Don't limit yourself to writing only
Things have progressed from the “dear diary” days – journaling looks so much different now! Doodle, draw and stick things in as well as writing. Journal the way that makes sense to you and if that’s a little more illustrative than so be it! You can even explore with different journals if you want to keep your writing and creative space separate.
11. Use a digital journal if you want
As good as it is to journal on paper, I know it’s not for everyone. If you feel your writing and mind flow works better with technology than use a digital journal instead. This won’t demean your journey journal, it’s just a different technique to get to where you want. Whatever you feel more comfortable and confident with, use it to your advantage.
12. Track your journal or add it to your to-do list
Us humans love to stick to our habit trackers and to-do lists and we hate to break patterns. Seeing that tick or mark against something gives us a sense of achievement and accomplishment. So adding something as simple as “journal today” is more likely to get you to do it.
13. Get inspired
It’s okay to pull out inspiration for your journal. This can be anything from quotes to lyrics or even something someone has said. If it resonates with you than it still serves in some way!
14. Analyse and review your journal
Reviewing your journal will help you identify what’s working, what isn’t, what you like and what you don’t like. If you feel like something isn’t giving you the results you hoped for or isn’t serving your “why” than it will be much harder to carry on with your journal.
So do NOT force it. Instead, stop, re-evaluate and try a different approach.
If the purpose of journaling for you is to create a better life, chances are writing out depressing quotes won’t lead you to that – get my drift here?
15. Allow your journal to teach you
Yes, a journal is great for venting and letting it all out, but just doing this isn’t going to help you achieve anything. Let your journal teach and guide you to finding some sort of solution to your problems too. If you allow it, your own words could help you find a silver lining.
16. Keep your expectations realistic
With all the benefits and amazing stuff a journal could offer, it’s easy to think it will solve all your problems. Social media has a way of glamorising it to be all rainbows and sunshine. But this isn’t always the case. Some days the load will feel lighter and some days will test you emotionally. You’ve got to embrace it all to make your journal journey a success!
17. Make it fun and enjoyable!
To end this list on a high, journaling should be fun for the most part! Let loose with it and you’ll enjoy these moments of self-discovery! Get cozy, be creative, journal whilst playing some soft music. Do whatever you need to do to make it an indulgent “me time” staple.
FAQ
1. What journaling supplies do I need?
Realistically all you really need is a pen and a plain notebook. If you’re journaling for specific needs you might want to invest in one of the journal types I mentioned above. And if you want to get a little more creative and pretty with your journals, a nice set of dual tip pens and some journal/scrapbook supplies will do the trick!
2. When is the best time to journal?
Honestly, there’s no particular time you should journal.
Once you get more comfortable with the process you’ll figure out what time works best for your lifestyle and schedule so you can implement it in your daily routine.
Personally though, I like to do small doses throughout the day, a few minutes in the morning and before bed and when something comes to mind, i’ll pull it out and get to it!
3. How much should I write in my journal?
It depends on how much time you have to dedicate to it and in life every day brings different obstacles.
Don’t stress and torture yourself to write pages if you’re pressed for time or going through some difficulty in your life (or day).
I always say writing a few sentences is better than nothing as this will help you maintain the habit.
4. What to expect when you start journaling
When I first started journaling I didn’t know what to expect. But over time it’s become my focus point, a safe space to release my burdens and a way to encourage me when I feel like I’ve hit a wall.
With that said, journaling isn’t always easy and full of sunshine!
Sometimes you’ll feel awkward, get stuck or your emotions might be running too high to put them into perspective.
However, do NOT quit. Give it the patience and time it deserves and it could really change your life.
Note: A journal isn’t a miracle worker and it won’t solve all your problems. In more serious cases such as mental health or abuse, It’s always good to implement it along with professional advice like therapy and counselling.
I hope this ‘How to Journal tips and benefits’ guide has given you a little more clarity on the best practices on starting a journal of your own! Remember this journey is yours so you take it at the pace you want and how you want.
Leave a comment with your thoughts and let me know what journal you like best. Happy journaling everyone!
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