Have you ever felt like your thoughts were spinning in a hundred different directions, and no matter how hard you tried, you just couldn’t … untangle them? I’ve been there many times—sitting at the end of a long day, feeling overwhelmed, and wondering why my brain couldn’t just chill. That’s when I discovered journaling, and let me tell you, it’s been a game-changer.
Journaling isn’t just putting pen to paper; it’s like having a heart-to-heart with yourself. It’s a space where you can pour out your thoughts without judgment, make sense of your emotions, and even uncover solutions to problems you didn’t realize you had. Some days, it’s about celebrating the good stuff and other days, it’s a safe zone to vent about the things that didn’t go so great.
But here’s the thing: starting a journal can feel intimidating. Maybe you’ve picked up a fancy notebook, stared at the first blank page, and thought, “What do I even write?” Or maybe you’re worried you’ll do it wrong (FYI: you can’t). I was there once too, and that’s why I’m sharing these beginner friendly, no-pressure journaling tips to help you get started and stick to it.
Whether you’re looking for a way to organize your thoughts, embrace creativity, or just carve out some “me time,” journaling can be one of the most rewarding habits you’ll ever pick up. Let’s break it down and make it as easy—and fun—as possible!
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1. Let go of perfection
Here’s the deal: your journal isn’t meant to be perfect, and neither is life. Stop stressing over neat handwriting, spelling errors, or whether your sentences “sound good.” Trust me, I’ve been there, trying to make my journal look like something out of a Pinterest board. But the truth is, the beauty of journaling lies in its messiness. Scribble out your thoughts, let your pen roam freely, and embrace the occasional smudge. Once you stop worrying about how it looks, you’ll feel the freedom to actually be yourself on the page.
2. Start small
When I first started journaling, I thought I had to write pages of profound insights every day. Spoiler: that’s not how it works. Writing even one or two sentences can make a difference. If you’re feeling stuck, jot down a quick note about something that made you smile or one thing you’re grateful for. You don’t have to overcommit—just let it grow naturally over time. Journaling is about showing up, not writing a novel.
3. Be honest with yourself
Here’s a little truth bomb: your journal is for you, so there’s no need to filter or sugarcoat your feelings. Be open, be raw, be completely honest. Writing with vulnerability allows you to dig deep and gain self-awareness. I’ve found that the moments I’ve been most real in my journal are the moments that have taught me the most about myself. No one else is reading this, so let it all out—you might just surprise yourself.
4. Use journal prompts
Ever sit down to journal and realize…you have no idea what to write? Same. That’s where journal prompts come in handy. They’re like little nudges to get your thoughts flowing. For example, try answering a question like, “What’s one thing I’m proud of today?” or “What’s been on my mind lately?” Keep a list of prompts saved on your phone or written down somewhere so you always have a go-to starting point. Trust me, it makes journaling so much easier!
5. Build consistency
If you want journaling to stick, tie it to something you already do every day (hello wellness stacking). For me, it’s my morning coffee—while I sip, I write. It could be while you’re winding down before bed, during your lunch break, or even in the car (as long as you’re parked!). Start small, like five minutes a day, and let it become part of your routine. Over time, it’ll feel as natural as brushing your teeth.
6. Set gentle reminders
When you’re starting out, a little reminder can go a long way. I used to set alarms on my phone or leave sticky notes on my desk saying, “Don’t forget to journal!” It might feel silly at first, but those reminders really help until journaling becomes second nature. And hey, there’s no shame in needing a nudge—life gets busy, after all!
7. Eliminate distractions
I don’t know about you, but I can’t journal with a million things happening around me. Turn off the TV, step away from your phone, and find a calm spot where you can focus. Even five minutes of quiet time can make all the difference. Treat it as your little slice of peace in a chaotic day—you deserve that.
8. Find your perfect spot
Where you journal can totally influence how you feel about it. I love switching it up—sometimes I’ll journal at my favorite café with a latte in hand, other times I’ll sit outside and soak in the fresh air. Try different environments and see what sparks your creativity. Your spot could be anywhere that feels good to you, whether it’s a cozy corner of your room or a park bench.
9. Keep your journal close
Out of sight, out of mind—right? Keep your journal in a place where you’ll see it often. I like to leave mine on my bedside table so I remember to jot down thoughts before bed. If you’re on the go, toss it in your bag so it’s always within reach. Just having it nearby makes it easier to stay consistent.
10. Go beyond writing
Who says journaling has to be all words? Add doodles, sketches, or even paste in photos or mementos. I love creating little collages with ticket stubs or magazine clippings—it’s a fun way to make my journal uniquely mine. There’s no “right” way to do it, so let your creativity run wild!
11. Try digital journaling
Not a fan of pen and paper? No problem. Digital journaling is a great alternative. You can use apps, or type on your computer. It’s all about finding a method that works for you. And don’t feel like you’re doing it “wrong” if you go digital—your journaling journey is yours alone.
12. Don’t overthink the “what”
One of the biggest hurdles when journaling is overthinking what to write about. You sit down, pen in hand, and suddenly you’re paralyzed, wondering, What’s important enough to put in my journal? Let me stop you right there—everything and anything can be journal-worthy. There’s no rulebook saying you have to write profound reflections or groundbreaking ideas every time.
Some days, you might write about your biggest dreams or a moment of deep clarity. Other days, it could be as simple as “I spilled coffee on my shirt, but at least it smelled good.” Trust me, it all matters. Journaling is less about the “what” and more about showing up and letting your thoughts flow. So, don’t overthink it—just start.
13. Write about the small things
It’s easy to think that journaling should only capture life’s big, transformative moments. But here’s the truth: the magic often lies in the small things. Write about the way the sunlight hit your kitchen counter this morning, the random act of kindness you witnessed, or the hilarious thing your cat did.
When I look back on my old journal entries, it’s the little details that bring me the most joy. They’re like snapshots of a moment in time, reminding me of the beauty in everyday life. Plus, focusing on the small things can make journaling feel more approachable—there’s no pressure to have “big” things to say. So, start noticing those little moments and capture them in your journal.
14. Track your progress
If you’re a fan of habit trackers or to-do lists, this tip’s for you. Add “journal today” to your daily checklist and enjoy that satisfying feeling of ticking it off. Seeing your progress can be so motivating—and it’s a great way to hold yourself accountable.
15. Draw from inspiration
Sometimes, I’ll come across a quote or lyric that just hits. I love jotting those down in my journal—they spark ideas and help me reflect. If something resonates with you, don’t hesitate to include it. Your journal is a collection of what speaks to you, so let it be a little treasure trove of inspiration.
16. Reflect and adjust
Take time to read back through your journal once in a while. It’s a chance to see how far you’ve come, spot patterns, and figure out what’s working for you. If something feels off—like journaling feels forced or unhelpful—it’s okay to switch things up. Journaling should serve you, so don’t be afraid to adjust as needed.
17. Let your journal guide you
I’ll admit, when I first started I used to treat my journal like a venting space for all my frustrations. While that can be cathartic, I’ve learned that journaling can also guide you to solutions. Write about what’s bothering you, sure, but also explore possible answers or next steps. Your own words might just offer the clarity you’ve been searching for.
18. Keep expectations realistic
Here’s the thing: journaling isn’t always going to feel amazing. Some days, it might feel like a chore, and that’s okay. Social media tends to glamorize journaling as this magical cure-all, but in reality, it’s a journey with ups and downs. Be kind to yourself and embrace the process—even the tough days have value.
19. Make it fun!
At the end of the day, journaling should be something you enjoy. Light a candle, play some calming music, grab your favorite drink—make it an experience. The more fun and inviting it feels, the more likely you’ll be to stick with it. Journaling is your time to unwind, reflect, and recharge, so make it special.
The bottom line
Journaling isn’t about creating a masterpiece or following a rigid set of rules—it’s about showing up for yourself, and that’s exactly why these journaling tips are the perfect place to start. Whether you’re jotting down a quick thought, exploring your emotions, or documenting life’s little moments, every entry adds value to your journey. It’s a habit that grows with you, evolving as your life does, and that’s what makes it so special.
Ready to start you journal journey?
If your just starting out, this article will help you identify exactly how to get the ball rolling. From the best journals to suit your needs to identifying your why, it’s the perfect place to allow you to approach your journaling journey effortlessly.
My all time favorate journal
If I had to pick one journal that’s truly made a difference, it’s The Five Minute Journal by Intelligent Change. What I love most is how simple and intentional it is. With prompts for gratitude, daily goals, and reflections, it helps me focus on the good and set a positive tone for the day—plus, it only takes five minutes!
Even on tough days, it reminds me to find silver linings and focus on what I can control. If you’re new to journaling or looking to add more positivity to your routine, this journal is a game-changer. It’s like a little daily dose of encouragement (and trust me, we all need that in our lives)!
Enjoyed these journaling tips? Here are some more posts you’ll love
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- How to make a vision board (with 100 examples and ideas)
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