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Starting a Creative Writing Journal

On this page, you'll find ideas for keeping a creative writing journal, including different journal formats and activities . You can also browse our journaling prompts and get inspired by these writer's journal examples .

If you write fiction, drama, or poetry, a journal can build your writing muscles and generate ideas. It can be a laboratory, where you experiment with different approaches. It can be a source of details to add texture and crispness to your writing. And whenever you get stuck or feel uninspired, you'll be able to go to your creative writing journal for fresh material.

Journal format

To keep a journal, all you really need is something to write with, and something to write on. The specifics depend on your preferences and imagination.

You might find the ideas flow better when you write with a fountain pen, or a pencil like the ones you used in school, or when you type on a computer. You might feel inspired by a special notebook; you might enjoy the physical space of a large sketchpad, or you might better off with a small notepad you can carry in your pocket. Your journal might end up being a three-ring binder or a shoe box full of index cards. Try different options and see what works best for you.

Here are some factors to consider.

• Are you inspired by pretty notebooks?

Some people enjoy journaling more when the journal's pretty. For a while, those Moleskine notebooks were all the rage.

Personally, when someone gives me a pretty notebook, I feel like anything I write is just polluting it; I feel like a vandal if I so much as write my name. To me, pretty journals always look prettier when they are empty. Since this is such an easy effect to achieve, all of the blank books I've been given over the years have stayed blank. But there are many people who are not scared but inspired by those creamy pages, those elegant covers. You probably know which type of person you are. • Bound or loose?

In a bound journal, the pages are preserved as you write them. With a loose-leaf journal, an index card journal, or any other type where the pages are not attached, you have more flexibility. You can remove parts of the journal to read them; you can rearrange or add pages as you like. On the other hand, there is the risk of the journal becoming disorganized and parts of it being lost. And for some journalers, keeping a permanent record is part of the point.

• Digital or longhand?

If you write on a computer, not only are you free to rearrange parts of your journal, you can also revise everything you write. This may actually be a disadvantage if you get caught up in editing instead of writing. You can lose the free flow of putting thoughts on paper, and you can also end up censoring yourself, editing your journal down to nothing. Writing on a computer, some people also miss the physical act of shaping the words with their hands. They feel the words in a different way when they are moving a pen or pencil over a page.

creative writing journal with seashell and photographs

How often to journal?

Some writers journal every day, but that isn't a requirement. You can decide to journal at a specific time every day—for example, first thing in the morning or before you go to bed. Or, you can use journaling into a warm-up activity to focus your mind before you write fiction or poetry.

There's no one right approach. Your creative writing journal's just for you—it's impossible to get it wrong!

What to write about?

You can use your journal as a general record of your daily life. Or you might prefer to focus on a certain topic such as your garden or your reading or current events. You can write about your experiences, your thoughts, your memories. You can use it to collect material to use in fiction writing and poems. Some people keep notebooks next to their beds and write down their dreams. There's no right or wrong way to keep a journal. The journal is for you, so you get to set the rules. Experiment, try different approaches, different kind of subject matter. If you don't know what to write about, take a walk and make notes on what you observe around you: the buildings and people or the plants and birds, the weather, the look of the sky, the look of the ground (grass? wildflowers? pavement? dirt/pebbles? what color?), the sounds (cars? birds? wind? your own breath?), the smells (cut grass? car exhaust? sweat? wood smoke?), the shards and scraps that collect in the gutters. In every scene, there are an infinite number of details to notice if you pay close enough attention. Another way to generate ideas: take a general theme -- let's say, Fear. Then spend five minutes breaking that theme into subcategories; for example: • Things that scare me • Things I do when I'm afraid • Techniques for overcoming fear, etc. If you want, you can break some of those into even smaller categories. For example, "Things that scare me" could be subdivided further: • Scary movies • My nightmares • Irrational fears and superstitions • Fear of failure • People I'm afraid of, etc. Each item in your list is a topic that you can write about in your journal. With this system, in less than an hour, you can come up with enough writing topics for a whole year of journaling. You can also use these journaling prompts .

Journal activities

Here are some more ideas for your creative writing journal:

1) People-watch.

The people around you can become fictional characters or the subjects of poems. You can give them roles in your writing, or just borrow details: your neighbor's nervous laugh, the shiny makeup that makes your mother's friend look like she's made out of plastic...

Make notes about people you know; take your creative writing journal to a coffee house or a hotel lobby and describe them: their appearance, their body language, their voices, the way they relate to each other. You can go beyond mere reporting and write what you imagine as well. What do you think that woman's name might be? Where do you think she lives? Is she having an affair with that man, or are they just business partners? What is she thinking right now? What is she hiding in that big purse? Any of this can be the beginning of a story or poem.

(Caution: if you are writing about people you know, be careful where you leave your creative writing journal. You may want to change names and identifying details to protect yourself against prying eyes.)

2) Listen.

Eavesdrop in restaurants, in stores. Listen to your own family and friends -- really listen. Not just to what they're saying, but to the words they use, the pauses, the unique rhythms of their speech. And write down pieces of speech when they are still fresh in your ears. If you wait too long, you'll find the sentences coming out in your own voice. Learning to capture different voices on paper will help you with dialogue for stories or scripts. It can also be a source for poetry.

3) Take a field trip.

Are you writing a scene in a police station? A city dump? Visit one. Write down the details that will make the setting come alive on the page.

On the other hand, if you're not in the middle of a writing project, taking a field trip can give you ideas for one. Go somewhere you would normally never go. By explaining you're a writer, you can get permission to visit places not normally open to the public. The basement of an aquarium? The backrooms of a funeral parlor? Take notes on your observations and see what story ideas emerge.

4) Use real-life stories.

The news, gossip, the experiences of your friends, and even stories from history books can be sources for creative writing. Make notes on the story, and imagine the parts you don't know. Imagine it as if you were there. What, exactly, did people see? What were they thinking? What did it all feel like? What led up to the event; what happened next? Let your imagination fill in the gaps. Or imagine that some part of it had been different. How does that change the story?

The children's book writer Linda Leopold Strauss used this method to write the novel novel Really, Truly, Everything's Fine . She saw a newspaper story about a man accused of a white-collar crime, and her imagination began to work. She started to wonder if the man had a family, what conversation they would be having over their breakfast table that morning when the newspaper story came out, how the man's child might react to the news of her father's crime, how this would change the life of his child. And so a novel was born.

5) Freewrite.

This technique is especially useful as a warm-up for creative writing or as a cure for writer's block.

The way freewriting works is that you keep your pen moving on the page, normally during a set amount of time (try setting a timer for five minutes, for example). If you don't have anything to say, you can write, "I don't have anything to say," over and over until something else occurs to you. Don't judge or correct yourself as you are writing; don't worry about sounding smart or even making sense. It is a way of tricking your mind into relaxing. Then interesting things often start to happen on the page.

creative writing journal with paper butterfly

6) Write to music. Play a piece of music that has no lyrics, and write in your journal about the lyrics you think would fit it best. This can be the beginning of a poem. Does the music stir up memories? If it were the soundtrack for a movie, what kind of movie would it be? Write part of the story.

7) Try different points of view. Italo Calvino wrote a short story in which his character, Marcovaldo, followed stray cats from through his city, seeing the alleys and rooftops from a cat's perspective. Experiment with describing the world around you from different points of view. How would your home look to a child, for example? Think about the details that would attract a child's attention that might not interest an adult. How about you -- how might a stranger describe you? What aspects of you might a stranger that your parents or spouse would overlook? In what ways would the stranger be wrong?

8) Collect words. Did you hear a word that you liked? An expression that caught your attention? In Spain, where I live, people say, "I was more lost than an octopus in a garage." That's quite a mental image.

Keep a list of interesting words that you can use as poem starters. You might do a little research on the origins of words and phrases in the list. Many words have curious stories behind them. How does the word sound to you? What images does it bring to mind? Does it have more than one meaning? How does it feel in your mouth? How is it different from similar words? What does it remind you of? Write about it.

9) Focus your attention. Spend a day concentrating on just one of your senses -- smell or sound. Or a day paying attention not to objects, but to their shadows and reflections. A day looking specifically at people's hands, the differences in their textures, their movements, the way they act. A day looking at the way people walk. Focusing your attention will lead to new discoveries.

10) Read actively. Reading can lead your mind in new directions. Of course, you don't want to copy anyone else's creative writing, but you can use it to get new ideas.

Maybe a novel you read makes you curious about a foreign culture, a historical event, a certain lifestyle. Do some research on this topic -- it could be the beginning of a story. Maybe a book gives you a fresh perspective on something in your own life or experience. Write about it. If you're a poet, you could try "writing between the lines" of a favorite poem. Write new lines for that poem, and then turn them into a poem of your own.

creative writing journal with line of stones on top

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15 Types of Creative Journaling Plus Benefits and Techniques

Discover our guide with the best prompts for creative journaling and become a seasoned writer in no time!

All writers struggle from time to time with writer’s block or feeling stuck in a rut. When your creative spark doesn’t ignite, it can be frustrating; sometimes stream of consciousness journaling can help you break through this wall. Creative journaling is one of my favorite low-stress solutions when I’m feeling uninspired. It comes in all forms, can help you focus or brainstorm, and feels good. Let’s explore how it works.

What is a Creative Journaling?

1. traditional written journal, 2. freeform journaling, 3. a poetry journal, 4. mixed scrapbook journaling, 5. travel journaling, 6. junk journaling, 7. a journal with prompts, 8. sketch or art journaling, 9. mind mapping, 10. bullet journaling, 11. dream journaling, 12. morning journal, 13. a reading journal, 14. food journal, 15. draft journal, 16. affirmation journal, what are some examples of creative journaling, can creative journaling help me organize, what are some creative exercises i can do in my journal.

Creative journaling is a way of getting your thoughts onto the page – and not necessarily with the written word, either! It helps encourage imagination and creative thinking as you combine mediums or try new types of prose and poetry to express thoughts. The result is a more flexible approach to writing and often some great ideas for both nonfiction and fiction approaches in your work.

“What?” you might be thinking, “How is a traditional journal creative ? I already know how those work.” The goal is to use a traditional journal to unlock new thoughts. Open up a notebook, and you are confronted with very normal lines to write on. But, with creative journaling , you can find new ways to express thoughts by just getting the words out and seeing what happens. This is a great way to stumble across writing techniques and approaches you would have never thought of before, especially for forms like fiction or creative nonfiction.

In freeform journaling, write freely without sticking to the traditional writing rules. Why not skip as many lines as you want between sentences, and write wherever you want on the page? Why not write one section in the first person and the next in the second person? Why not write an entire paragraph in nouns, and the next in verbs, while still trying to convey your meaning?

As you can see, this kind of daily journal is a great way to play around with grammar and explore writing styles you don’t often use. It doesn’t always have to make sense, and it doesn’t have to be printable. The goal is to let creativity take over and write whatever comes to mind.

Even if you don’t usually try poetry , a poetry journal can be one of the powerful creative journaling ideas that jumpstart your writing. Noting down poems and playing with writing techniques such as metaphor, rhyme, and simile can inspire creative thinking and generate new ideas for your writing.

Also called a mixed media journal, this DIY journaling style allows you to be creative . While a traditional scrapbook focuses on pasting in complementary photos, shapes, and artwork, a mixed media version is much more freeform. You can write, draw, or paste in shapes and photos as you desire. Break out the crayons and color up a page! Write a paragraph, then doodle your thoughts about that paragraph around it.

Look for ways to combine thoughts with colors and images that you identify with those thoughts, then find suitable materials for the job. Maybe even grab a pack of stickers to use. Later on, when you are writing more traditionally, consider how references to colors or imagery could help strengthen your writing.

Travel journaling can be considered a form of diary writing; it is about recording the new places you visit, the new people you meet, and the new experiences you have. You don’t have to write in any particular form; remember to be descriptive and record what happened so you can remember it clearly. This will improve your descriptive writing and help you reference your experiences for later inspiration.

Junk journaling is travel-related scrapbooking where you paste actual mementos of your experiences. It’s focused on things that you would otherwise throw away after use. That could include train tickets, subway passports from a different city, wrappers from the food you ate on an airplane, pieces of a map you used, etc.

It’s a way to improve your memory and create a special journal to share with others. This type of journaling doesn’t require travel, either. Junk journaling can record actual receipts you collected or candy wrappers from a particular snack you had.

Create a daily journal with writing prompts for each session to give you a starting place. There are many journals prompts like this, with many different themes, so you can customize the prompts for what you had in mind. Here’s an affordable option on Amazon for generic prompts to give you an idea. Writing prompts are helpful because they give you a starting place, and you don’t have to develop a subject independently.

This type of journaling uses black sketchbooks and lets you choose what to put on the canvas. That opens a lot of doors for creative sketching and drawing. Again, even if you aren’t that type of artist, you can still find a lot of value in this journaling method. Sketching (no matter how good or bad you are) can unveil hidden possibilities in the world around you.

No matter how absently, drawing can help you focus your thoughts and create new realizations. Journaling has been found to offer many multiple benefits for creatives. If you are an artist, check out our article on art journaling for the complete lowdown. If not, have fun with lettering and doodles as you go.

Mind mapping is a digital option that’s closely related to brainstorming. Here, you can use an app to create and connect thought bubbles in various ways. The first benefit is that you don’t need to write or type that much to start mind mapping: Grab a good app, like the popular Xmind .

The second benefit is that you can start listing random thoughts or ideas that you’re having, in no particular order, then connect and categorize them later. It’s a good option for people who like to start with many different thoughts and find ways to link them together.

Bullet journaling means using bullet points when you journal. It’s a popular recommendation for people working on to-do lists and checklists they want to tackle. But bullet points can be used creatively by listing thoughts and feelings or creating lists of story ideas – you can write random ideas , even if they’re only a word or two.

The draw behind creative bullet journaling is that not every bullet has to be useful or meaningful. It can be easy to get words out of your head and onto a list so you can judge which are helpful later on. This may also be a handy precursor to creating an outline.

The rules for this journal are simple: Jot down everything you remember from your dreams. Any fragments qualify; it doesn’t matter how much sense they make. It’s usually best to do this early in the morning before you forget your dreams. Sometimes you can find the seed of a good idea from your dreams when you look at them later. Or you may discover a different option to describe something or a scenario that will work perfectly for your characters. It’s a little like reaching your hand into a grab bag.

A morning journal is an alternative or type of journaling you can combine with a dream journal. When you write in a morning journal, you jot down your stream-of-consciousness thoughts. They could be random worries about the day, hopeful plans, what you want for breakfast, how much you wish you could go back to sleep…just whatever you are thinking and feeling.

A morning journal like this can help you uncover new ideas , and it’s a common suggestion for all kinds of artists. It’s also a great substitute if you don’t remember any dreams from the night before but still need to journal.

As the name suggests, a reading journal is where you take notes on the novels you are currently reading. You can use these journals to keep track of more complex novels and make important notes to keep everything straight. That’s especially useful if you don’t have much time to read.

You can also use a reading journal to critique the novels you read. By critiquing another work, you often discover ways to improve your writing and new techniques you can use. Or, if you don’t want to get so technical, you can describe your feelings and thoughts while reading. Studying your reactions as a reader is also a great way to improve as a writer.

For this kind of creative journal, focus on describing a meal you had or the food you are eating. Use multiple senses beyond taste, and find the right words to describe what you like or dislike. Eating can be a very intense experience, and practicing it can help you improve the way you communicate sensory information. Plus, you may find you like being a food blogger!

This is a more significant journal for drafts of your writing work. Use it to create chapter openings, start writing critical essays, and experiment with upcoming player dialogue. Many writers prefer making drafts this way because there is less pressure to get it “just right.” Also, putting pen to paper may help open up more creativity than putting hands to keyboard for some journalers. Also, you don’t have to tote around a laptop to work on your drafts, so it’s a bit more flexible. Just getting a challenging section started can be a big help.

An affirmation journal is designed for positive thoughts – which can be immensely helpful for many writers who feel depressed or unfortunate. Use it to record when you’ve reached goals and empowering statements like, “I like writing a lot,” and “I completed an entire draft this month.” This can help create positive feedback in your mind that’s very healthy, emotionally, and as a creator.

FAQs on Creative Journaling

Inspiration for creative journaling can come from many places and creative people, so you don’t need to stop at this list. For example, you may want to look at the University of British Columbia’s guide and how students there have found success in creative journaling.

Keep in mind some types of creative journaling can be intensely practical. Some creative journaling types focus on fitness, budgeting, or recipes. These aren’t always as inspiring for writing, but they help you get organized. The popularity of gratitude journaling has skyrocketed in recent years and is known to improve your well-being.

1. Confine yourself to a single line. That’s all you get to express an idea: How will you do it? 2. Or, you could give yourself a brief time limit: Write everything you want in 5 seconds. Then reflect on what and why you wrote.

Looking for inspiration? Check out our best quotes about journaling !

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50 Inspiring Journal Prompts to Spark Your Creativity

Sanjana is a health writer and editor. Her work spans various health-related topics, including mental health, fitness, nutrition, and wellness.

Rachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change.

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Benefits of Using Journal Prompts

How to use journal prompts, journal prompts you can try, how do you come up with a journal prompt.

A journal can be a trusted companion that helps you reflect on your thoughts, feelings, actions, decisions, and relationships. Research shows that journaling is linked to better planning, lower stress, and better physical and mental health.

Whether you write in your journal regularly or you’re just getting started, you might sometimes find yourself staring at a blank page and wondering what to write. If you’re at a loss for words, a journal prompt can come to the rescue.

Journal prompts are suggestions, ideas, or questions that can help guide and inspire your journal entries, says Sabrina Romanoff , PsyD, a clinical psychologist and professor at Yeshiva University.

“Prompts are typically themes to reflect on or questions that are meant to motivate you to think deeper about something,” Dr. Romanoff adds.

In this article, we suggest some journal prompts that can spark your creativity . We also ask the expert for some strategies that can help you create your own journal prompts.

Prompted journaling, also known as guided journaling, offers several benefits:

Starting point: If you’ve never tried journaling before or if you’re experiencing writer’s block, journal prompts can help you get started.
Direction: Prompts can provide direction to your writing, says Dr. Romanoff. By focusing on a specific topic or question, you can explore your thoughts and feelings around it.
Structure: Sometimes, you might prefer to write down your thoughts freely as they occur. However, there may be times when you want to organize your thoughts more coherently. Journal prompts can provide the structure you need to organize your thoughts.
Creativity: Using different journal prompts can introduce variety to your journaling experience. It can encourage you to think more creatively and approach things from different angles.
Insight: Journal prompts can provide topics or themes that help you explore fresh perspectives and new dimensions of yourself, says Dr. Romanoff. This process can help you discover personal insights and promote greater self-awareness .
Consistency: Having a prompt to guide each journaling session can encourage you to maintain a regular journaling practice. The prompts can make journaling feel like a purposeful and engaging activity, which may help you be more consistent with it.

These are some strategies that can help you use journal prompts:

Find prompts that inspire you: Dr. Romanoff suggests making a list of prompts that you find inspiring or motivating—you can come up with your own, buy a journal with prompts, or look online for examples.
Decide your frequency: It can be helpful to set a frequency for journaling, such as daily, weekly, monthly or at any other interval that works for you. You can use prompts every time you journal or just when you’re feeling stagnant and craving inspiration or motivation for your journaling session, says Dr. Romanoff.
Keep an open mind: Approach prompted journaling with an open mind . Reflect on the prompt and explore where it takes you. You can write as much or as little as you like.
Get creative: Don’t be afraid to get creative with your responses or limit yourself only to words. You can even pen down your thoughts and feelings in the form of drawings or poetry, if you prefer.
Be honest and authentic: Honesty is key to getting the most out of journaling. Write from the heart and don't be afraid to express your true feelings, even if they are complex or challenging.
Reflect on your responses: After you've written your responses, take a moment to reflect on what you've written. Consider how your thoughts and emotions have evolved over the course of writing them down.

These are some journal prompts that can help you get started.

Self-Discovery Prompts

Self-discovery prompts can help you self-reflect and get to know yourself better. Greater self-awareness is linked to improved emotional intelligence.

These are some journal prompts that can enable self-discovery:

First, list five words that best describe you. Then, think about which five words you would like to describe yourself.
Complete this sentence: “My life would be incomplete without….”
Reflect on a phrase, quote, or mantra that resonates with you. Explain why it’s significant to you.
Make a list of the things in your life that you’re most grateful for.
Explain what you do best.
Reflect on the qualities that you value most in others.
Share three things that made you smile today.
List your best and worst habits.
Write down three life lessons you’ve learned.
Explain what love means to you.
Describe the values that are most important to you and consider whether your actions align with them.
Think about what you would do with your life if you had unlimited resources and explain why.
Describe what is stressing you out and how you’re coping with it.
Write about your biggest regret and what you would do differently in hindsight.
Identify and label the fears and insecurities that are holding you back right now.

Personal Growth Prompts

These are some journal prompts that can encourage personal growth:

What are three short-term goals you would like to achieve within the next three months?
What are three long-term goals you would like to achieve within the next five years?
Which skill would you like to cultivate in yourself?
Which qualities do you admire most in others that you would like to develop in yourself?
Which areas of your life would benefit from more self-discipline ?
What is your worst habit and how would you change it?
What’s something new you would like to try?
What habit do you want to add to your daily routine?
What would you like to contribute to your community?
What is the biggest challenge you’re dealing with right now?
What is the biggest failure you’ve ever faced and what have you learned from it?
How would you like to be remembered by others?
How can you better support your loved ones?
What boundaries would you like to set in your relationships to protect yourself?

Mindfulness Prompts

Mindfulness prompts can help you become more aware of your thoughts, emotions, senses, and surroundings. Being more mindful can help you be more intentional and purposeful in the way you live your life.

These are some journal prompts that can support greater mindfulness:

Describe a meal you ate today. What colors, textures, tastes, and feelings did you experience?
Pick an everyday object from your surroundings, like a plant or a pencil. Write a detailed description of it as if you've never seen it before.
Focus on a sound in the background, such as the ticking of a clock or the rustling of the breeze. Describe the sound and its impact on you.
Close your eyes for a minute and pay attention to your breath. When you open your eyes, write down what it felt like.
Describe your ideal day from morning to night. What activities, people, and experiences would be part of it?
Reflect on your thoughts without judgment . Identify and describe any feelings you're experiencing in the present moment.
Write about a recent interaction with someone. What were their words, expressions, and gestures? How did you feel during the interaction?
Think back to a moment of happiness you experienced recently. Relive the sensations, thoughts, and emotions associated with it.
Think about the place where you feel most at peace. What makes it special to you?
Recall a time when you were worrying about something in the future. How did it affect your present moment and what would you have done differently?

Creativity Prompts

These are some journal prompts that can spark creativity :

Write a letter to your favorite fictional character, describing your life to them.
Make a list of questions you would like to ask a future version of yourself.
Think about your favorite word or phrase. Explain why you love it.
Choose a random object from your surroundings. What qualities do you have in common with it?
Make a list of ten unusual ways to use a common household item. Get creative and think outside the box.
Write a conversation between two inanimate objects, giving them personalities and voices.
Invent a gadget that would make your life more efficient or interesting.
Choose a word from a foreign language that doesn't have a direct English translation. Describe the last time you encountered or experienced it.
Imagine you get the chance to be any animal for a day. Which animal would you pick and what would you do?
Invent a new holiday and outline the traditions, celebrations, and rituals associated with it, based on your values.
If you have a time machine and you can go anywhere in the past or future, where would you go and what would you do there?

These are some strategies that can help you come up with your own journal prompts:

Decide your goals: First, consider what your goal of journaling is and then work backwards to find ways to achieve that goal, says Dr. Romanoff. For instance, she says gratitude , relationships, learning, self-growth, or creativity are goals that you might want to pursue.
Find prompts that align with your goals: Write down a few prompts that resonate with you and align with your current goals, interests, or areas of focus. You can add more or tweak them as you go along.
Mix and match different prompts: Feel free to mix and match prompts from different sources or create your own variations. Experiment with different types of prompts to keep your journaling practice engaging and varied.
Build on existing prompts: If a prompt leads you to new insights or questions, consider exploring those ideas in subsequent journal entries. You can use your initial response as a springboard for deeper exploration.

Journaling can be a form of self-care , a way to connect with yourself, or a creative exercise.

If you enjoy journaling, having prompts can help guide your thoughts and focus your attention in a specific direction. Having a new journal prompt to work on every time you’re in the mood to journal can be exciting, comforting, and even a little scary. Just think of each prompt as an opportunity to learn something new about yourself.

Pena‐Silva RA, Velasco‐Castro JM, Matsingos C, Jaramillo‐Rincon SX. Journaling as an effective tool to promote metacognition and enhance study methods in a pharmacology course, during and after the pandemic . FASEB J . 2022;36(Suppl 1):10.1096/fasebj.2022.36.S1.R4840. doi:10.1096/fasebj.2022.36.S1.R4840

Drigas AS, Papoutsi C. A new layered model on emotional intelligence . Behav Sci (Basel) . 2018;8(5):45. doi:10.3390/bs8050045

Crego A, Yela JR, Gómez-Martínez MÁ, Riesco-Matías P, Petisco-Rodríguez C. Relationships between mindfulness, purpose in life, happiness, anxiety, and depression: testing a mediation model in a sample of women . Int J Environ Res Public Health . 2021;18(3):925. doi:10.3390/ijerph18030925

By Sanjana Gupta Sanjana is a health writer and editor. Her work spans various health-related topics, including mental health, fitness, nutrition, and wellness.

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How to Start Journaling and Ideas for What to Write About

woman-writing-in-journal-how-to-start-journaling

Journaling is the practice of regularly writing down your thoughts, feelings, experiences, and reflections. It can take various forms and serve multiple purposes, including personal reflection, goal setting and planning, creative expression, and gratitude development. Plus, anyone can learn how to write a journal and start.

Journaling is one of the most powerful and accessible self-improvement activities. It doesn’t require special knowledge and costs as little as a piece of paper and a pen. You can do it at any time of day and in just about any setting.

Journaling requires little risk and offers great reward, making it a fitting exercise for understanding yourself better and creating order out of perceived chaos. However, getting started can be the hardest part. Understanding the many benefits of journaling and its best practices can help you make it a daily habit.

What is journaling?

Journaling is a personal development tool that involves writing down your thoughts and feelings so you can understand them better. It can help you work through your emotions, especially when you’re feeling anxious or sad. It can also help you develop and improve your self-awareness .

You can use journaling for the following purposes:

To kick-start self-reflection and self-discovery
To track progress and personal growth
To create an outlet for emotions you’ve been avoiding
To help cultivate gratitude and a positive mindset
To process trauma
To help discover recurring automatic negative thoughts and emotional triggers
To improve stress management
To turn dreams into reality (such as through a manifestation journal )

How can journaling help your mental well-being?

Including a journaling practice as part of your daily routine can improve your mental health , social health , and physical well-being . Recent research has shown that journaling helps reduce mental illness symptoms in some individuals. Those with anxiety disorders and post-traumatic stress disorder (PTSD) benefited most.

Other good reasons to keep a journal include the following:

It boosts creative thinking
It improves memory retention and cognitive flexibility
It supports healthy relationships
It helps you start working on self-improvement
It increases your mindfulness
It can provide therapeutic stress relief
It can improve your sleep

5 types of journaling

Everyone turns to journaling for different reasons. You might want to use your own journal or diary to reflect on your behaviors. Your friend might want to keep track of their daily routine . Being clear about your intention will help inform the type of journaling you decide to do.

While there are many types of journaling, here are five common ones to get you started.

1. Daily journaling

As the name suggests, this is the practice of writing in a journal every day. Daily journaling focuses on sharing daily events and how you feel about them each day. It’s like a personal log of your life.

Daily journaling can be helpful if you’re going through changes or want to keep track of everyday life. It can also be useful to kick off preparation for a new job or another transition.

Having a daily journal is a great resource for looking back to see how much you’ve grown. It can also serve as a reference if you feel like life is moving too quickly.

2. Visual journaling

When most people think about starting a journal, they think of writing. However, drawing can be just as powerful.

A visual journal entry uses drawings to tell a story. These can be simple line drawings, storyboards, comic strips, or stylized sketches. If you don’t like to draw, you can also try pasting together images from magazines or other print sources as a form of visual journaling.

This type of journaling is good if you don’t enjoy writing or have difficulty expressing yourself with words. You might find language limiting and prefer a more visual representation.

3. Stream of consciousness/free-writing journaling

Many writers use free writing as a warm-up before jumping into their novel or other long-form text. This technique can also be a useful tool for starting a journal.

With stream-of-consciousness journaling, you write down thoughts as they flow through your mind. Its quick pace may make it difficult for your fingers to keep up, so don’t worry about your handwriting or spelling errors.

You can start this kind of journal with an intention in mind or just jump in and see where it takes you. The main goal is to get the bulk of your conscious thoughts out so that you can unearth your deeper ideas and perspectives.

4. Gratitude journaling

Research shows that practicing gratitude can make you happier . One study from psychologists at the University of California, Davis, and the University of Miami asked three groups of participants to write a few sentences each week on a certain topic. Some wrote about gratitude, some about annoyances, and some about life events. After 10 weeks, the group members who wrote about gratitude were more optimistic and felt better about their lives. They also got more exercise and went to the doctor less.

young-woman-journals-in-nature-how-to-start-journaling

According to an article on the science of gratitude published by the University of Maryland Global Campus, a strong gratitude practice can help with relationship building and developing greater resiliency .

You can structure a gratitude journal in different ways. Try listing the things you’re grateful for, weaving them into a larger entry, or formatting them as short thank-you notes .

Adding bullet points for things or people you are grateful for to your existing journal practice also has benefits. You can choose to keep these private, or you may want to share them with others.

5. Bullet journaling

You may have seen a bullet journal and wondered how to use one. Instead of lines, a bullet journal has evenly spaced dots to guide your entries.

Bullet journals are highly customizable. You can use them to track everything from your mood to your daily steps. You can also use one page as an agenda with bullets for reflections such as “one thing that made my day today” or “ my intention for today .”

Try getting creative with different colors and mediums to design your journal entries just the way you like.

How to start journaling for emotional well-being (and make it a habit)

Keeping a journal can seem intimidating at first, whether it’s a dream journal, a creative journal, a plan for your long-term goals, or something in between. Like any other habit, it takes a while before it becomes a part of your lifestyle. Here are some journaling tips to help you start (and keep) a journal.

1. Find the journaling techniques that work for you

Many people prefer keeping a paper journal because it helps them develop and express ideas more clearly. But putting pen to paper isn’t the only way to journal.

When you first begin writing, it’s important to find the method that works best for you. For example, you may find that using a laptop makes journaling more enjoyable. But you also don’t have to limit yourself to one method.

Say you prefer handwriting, but you get a burst of inspiration during your morning commute on the subway. In that case, you can use the notes app on your phone or designated journaling apps to jot down your thoughts before you forget them.

2. Let go of judgments

There’s no right or wrong way to journal. When you’re writing, it’s important to practice self-compassion and leave your inner critic at the door. Journaling is a judgment-free zone.

Don’t worry about things like grammar or spelling. You’re writing for your eyes only, not for an audience. When you lean into self-criticism or are afraid someone will read your journal, you tend to censor yourself and be less authentic and honest.

3. Keep expectations realistic

When you first begin journaling, don’t expect to write pages upon pages filled with insightful thoughts. Having unrealistic expectations about outcomes can discourage daily practice.

Like any other habit, you will want to set realistic goals and take baby steps to see results.

4. Create a writing routine

It may be easy to write when you feel inspired and motivated. But what about when you don’t? Creating a writing routine and scheduling journaling time can help you stay on track, even when you feel uninspired.

For example, you can set time aside every morning after breakfast or every evening before bed, even if it’s just for a few minutes. This time-blocking method allows you to prioritize journaling and incorporate it into your schedule.

5. Journal about anything that comes to mind

When it comes to what to write about, the possibilities are limitless. You can write about your day, your thoughts and emotions, or something that inspired you.

You can also use journaling as an outlet to release heavy emotions like anger, frustration, or sadness. Putting these feelings down on paper can free you from having them linger in your mind. It can also help you with self-discovery by uncovering feelings you may not have noticed otherwise.

6. Get creative

Don’t be afraid to express yourself and be creative. Journal writing isn’t just prose. It can be poetry, sketching, art, lyrics, or anything else that allows you to express yourself. Building any daily writing practice takes time. You can try creative writing prompts to spark ideas or brainstorming to warm up your mind .

7. Use journal prompts

There will be days when you’re staring at a blank page and thinking, "I don’t know what to write." Don’t fret. There are countless journaling prompts online that can help you overcome your writer’s block.

Here are some helpful prompt resources:

Self-esteem journal prompts
Journal prompts for mental health
Self-exploration journal prompts
Shadow work prompts (for self-discovery)
Manifestation journal examples
Anxiety journal prompts

What to write in your journal when you don't know what to write about

So you’ve bought your brand new journal and followed the steps above, but you still feel lost. That’s completely understandable. it can feel daunting to start from scratch. Below are additional writing prompts. Use them to think about how you might want to use your journal and what to write in it.

Journal ideas to inspire you

Personal or career goals
A list of things and people you're grateful for
Motivational quotes that inspire you
Reflections or revelations about your past self
Questions you hope to answer at a later date
Things you want to improve
Compliments to yourself as a form of self-love
A personal vision statement of where you want your future self to be
Your activities and what you’ve done and experienced
Blockers or frustrations you’re struggling to overcome
What you eat in a day and how you feel afterward
A recent situation or past events that challenged you
An (unsent) letter to someone in your life
Small things that bring you joy throughout the day
World events that have been on your mind
The best decision you’ve ever made
Daily positive affirmations

Choosing what to write about is a personal decision, and it can change over time. You might start writing your journal to gain clarity about what career you want and then adapt it to include personal goal-setting .

How to start journaling when you feel uninspired

Journaling when you feel uninspired can be challenging, but with practice, you can clear the path and build a journaling habit. Here are several strategies to help overcome this block:

Try prompt-based writing : Use prompts to kickstart your writing. Prompts can be questions, quotes, or simple statements like "Today I feel...", "My favorite memory is...", or "If I could travel anywhere, I would go to...".
Free writing : Set a timer for 5-10 minutes and write continuously without worrying about grammar, spelling, or coherence. The goal is to get your thoughts flowing without self-editing.
Gratitude journaling : Write down a few things you are grateful for. This can shift your focus and provide a positive perspective.
Lists : Make lists of things like books you want to read, goals you have, places you want to visit, or qualities you admire in others.
Try mind mapping : Create a mind map to visually organize your thoughts. Start with a central idea and branch out into related topics.
Reflect on past entries : Read through previous journal entries. R eflecting on past thoughts and experiences can spark new ideas and insights.
Describe your surroundings : Write about what you see, hear, and feel in your current environment. This can ground you in the present moment and provide a starting point for deeper reflection.
Set small goals : Start with the intention to write just a few sentences or for a few minutes. Often, beginning with a small goal can help overcome inertia and lead to longer writing sessions.
Incorporate art : If words aren't flowing, try drawing, doodling, or adding some visual elements to your journal. This can stimulate creativity and lead to new insights.
Use affirmations and positive statements : Write down positive affirmations or statements about yourself and your life. This can shift your mindset and open up new avenues for writing.

Remember, journaling doesn't have to be perfect or profound every time. The act of writing itself can help reignite inspiration and creativity.

Journaling as a self-care habit: just start

Learning how to start journaling is the easy part. It’s making it a daily habit and filling your journal pages that takes self-discipline . But nobody said building good habits happens overnight.

If you stick to it, you’ll start to see the positive outcomes of journaling manifest in your personal and professional life. Use it as a tool for personal growth, self-discovery, relaxation , or visualization. There’s no right or wrong way to journal. Make it your own.

Ready to make a commitment to yourself? BetterUp offers 1:1 personalized coachin g to help you live a happier, more fulfilling life. A personal coach can help inspire you to start the right journal type and hold you accountable to make it a habit. Find a coach who works for you.

Boost emotional well-being

Unlock your potential with a personal coach and transform journaling into a powerful habit for growth.

Kelsey Herbers

Kelsey Herbers is a health and wellness writer based in Charleston, SC. She has a particular passion for the mental health and well-being space, creating actionable content that can empower people to make confident decisions for their personal wellness. Her work has been published in The New York Times, Insider, and more. Kelsey holds a B.S. in Communication Studies and a Minor in Journalism from Belmont University.

Write your way out of anxiety: 6 benefits of journaling

105 daily journal prompts that’ll make you want to write, what is a bullet journal, and how can it boost your productivity, 10 journaling apps to turn today into a better tomorrow, no magic in manifestation how writing helps turn dreams into reality, how to start a manifestation journal: reach your goals through writing, 33 self-esteem journal prompts for confidence & self-compassion, journal your way to the future you want, the best jobs for journalism graduates, similar articles, what is gratitude 12 tips for how to start a gratitude practice, 35 journal prompts for mental health and self-reflection tips, learn what disruptive innovation is and how to foster it, how to challenge yourself to start living your best life every day, stay connected with betterup, get our newsletter, event invites, plus product insights and research..

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From Clever Girl Finance

How To Use Creative Journaling To Improve Your Writing

Having an outlet for creativity, such as creative journaling, can help you in many ways, even if, as a writer, you're already a creative person.

No matter how much you love writing, you may need to process things differently to move your book idea or article forward. Or maybe you just want to try a new hobby!

Journaling creatively is a great way to do that, and it's different from regular journaling. Instead of just writing, you can use mediums like art, freewriting, and other unique ideas.

What is creative journaling?

Creative journaling is an artistic process for journaling that allows you to express your thoughts in many different ways, and there are very few rules.

It can involve writing but also art. You might draw or scrapbook, and it generally allows you to process ideas differently than just writing them down.

And there are a lot of great reasons to give this a try. Here are some of them!

How is creative journaling beneficial to writers and authors?

There are plenty of benefits to creative journaling for writers and authors, including expanding your writing style and getting rid of writer's block.

Want to come up with a new character? Create a scene? Need to think through your ideas? Journaling can help with all of that.

Here are some of the great reasons to make it part of your writing practice.

It's a different medium for expressing your ideas

If you're looking for a way to convey a mood or a scene in a story you're writing, being creative can help because it lets you think differently. Instead of just seeing words on a page, you can visualize through art.

This process can help expand your mind, especially if you're stuck in a rut with writing or need clarification on where a story is going.

Helps you remember ideas and supports mental health

Do you ever have an idea that you just have to write down immediately? Having a creative process allows you to remember your thoughts by drawing, writing, mind mapping, and other mediums.

If you spend time writing things down, you are more likely to remember them. In addition, creative journaling often involves art, which is known to help with mental health by lowering stress and anxiety .

Strengthens your writing style

By allowing you to think outside the box, journaling creatively helps you decide your writing style , and then you can strengthen it. You can use creativity to form different perspectives and ideas, seeing what fits your writer's voice or style the best.

Using different art mediums, you could express various characters or scenes in a story. This will help you create ideas for a character or can help you make a story more vivid. When you do this, it might be easier to go back to your book or article with a fresh perspective.

Helps you have a creative outlet that doesn't feel like work

If you're a writer or author for a living, you likely love to write. However, because this process includes more than just writing, it allows you to express yourself in a way that doesn't feel like work.

It doesn't have a deadline or an outline. It's just you and your ideas, however you want to express them. This can lead to breakthroughs in your writing.

Can help you overcome writer's block

Sometimes you may struggle with staring at a blank page and realizing you cannot write, otherwise known as writer's block . In this case, being creative can help.

You write differently than you usually do, but you can express your ideas by drawing, painting, word art, or whatever you want. So when the words aren't flowing, using a different tool can help you move past it.

8 Key tips for creative journaling

Before you get started with this new idea, you should get organized and decide what type of activity you want to try out for your journaling process. Then you can focus on being creative.

1. Have supplies

First thing, you should gather supplies. You'll obviously want pens, pencils, erasers, and a notebook or journal.

But beyond that, you can also use markers, stickers, multi-colored pens and pencils, glitter, photographs, scrapbooking supplies, etc. Whatever you think will help you to be creative.

It's essential that you get all your supplies ready before you start your writing session because once you begin, you don't want to interrupt the creative process.

2. Make it a practice or habit

Although you can reach for your journal at any time, if you make a practice of it by journaling, say, once or twice a week, you'll eventually make it a habit that you do consistently.

If you make a practice or schedule for journaling, you're also more likely to keep up with it and not forget. This can help your writing for your book or for freelance writing, as well.

3. Try bullet journaling

If your brain is too exhausted from writing all day to form complete sentences, you can try bullet journaling .

This practice allows you to write down just the main ideas you want to convey and use artwork if you want. These could be ideas for a story, details you want to remember with your work, etc.

A great place to start is to use your bullet journal to keep track of writing goals, though people use bullet journals for many different things .

4. Draw characters from your book or stories

If you're an author, you can draw the characters from your book to help add detail to the characters and be more creative when you write scenes. If you're an artist, that's great. But if you aren't, don't let that stop you.

It's your creative journal, so the drawings are just for you. They don't have to be perfect.

You could write down a character's name and the important aspects of their personality and then create a drawing of them.

5. Try freewriting but add extra creativity

If you have too many ideas or thoughts about your story - or not enough - try freewriting. This is a practice where you set a timer and write whatever is on your mind until the time is done.

You can write about anything but you can also focus on a certain topic if you prefer, and doing this can help you find a great idea you didn't know you had or move past writer's block.

To make this more of a creative process, you can decorate your freewriting pages with stickers, drawings, etc. It might help to write down everything you can think of and then sort through it in an artistic way.

6. Use mind mapping

Mind mapping starts with one main idea , and then you write other sub-topic ideas around it. This is extremely useful for building stories and book chapters. It also might help with writing articles if the article is long and you want to create more structure.

As you build your mind map, you can also draw or add specific colors to the subjects in the mind map. By doing this, you can organize your ideas for later use.

7. Write with journaling prompts

Journaling prompts are really helpful when you have no idea what to write. The prompts are questions or ideas that you can write about. This is great for authors writing a story, freelance writers trying to come up with ideas for an article, or anyone else.

Here are a few examples:

What is the biggest challenge the main character in your story is facing?
What are the details of the main point you want to make with your article ?
How would you explain a scene in your story from a different perspective than the one you are currently using?

8. Make an art project

If you're dealing with writer's block or need to give your brain a break from thinking about a story or article, try creating an art project in your creative journal.

You can do this in multiple ways, from scrapbooking to drawing. You can also use a lot of mediums, such as stickers, paint, or glitter.

Taking the time to create something new can help you process writer's block, focus on a particular character's story, or simply stop thinking about writing so you can clear your head and go back to work with fresh ideas.

For example, you might do an art project expressing your story's main idea. Or you could create something that describes how you feel when writing is difficult. It's up to you!

Anyone can use creative journaling to become a better writer

Creative journaling is a fun and relaxing way to let your brain rest or think differently. Doing this regularly will allow you to become a better writer or author. It's helpful to think creatively and in different ways than usual because you can come up with more ideas.

In addition, anyone can journal creatively. You can do this for fun, to help you meet your writing goals and deadlines, or to think of new ideas for your manuscript.

Whatever way you choose to be creative, know that creative journaling is a great tool to help you with your writing !

Alex Loredo

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How and Why to Start Journaling

Some of the most influential people in history kept detailed journals of their lives, including Charles Darwin, Marie Curie, Thomas Edison and Frida Kahlo. Those journals served two purposes: a permanent record for posterity and, presumably, a cathartic release for the people writing them.

Even if you don’t think you need either, keeping a journal has some pretty great benefits you can enjoy starting today. Maybe you want to leave something behind for your children that tells your story and what you accomplished. Maybe you’re more practical, and want a way to harness your creativity. Maybe you just want the cathartic release that comes with regular writing. Whatever it is, these are all great reasons. Here’s why you might want to sit down regularly to jot down your thoughts.

Regular writing has mental health benefits

Writing can do wonders for your mental health. Beyond keeping your creative juices flowing—a separate topic we’ll get to shortly—regular writing can give you a safe, cathartic release valve for the stresses of your daily life. We’ve discussed some of those mental and emotional benefits of writing before , from the angle of creative writing—but you don’t have to write fiction to get them.

For example, we’ve mentioned that keeping an awesomeness journal can do wonders for your self-esteem . Not only does regular writing make you feel good, it helps you re-live the events you experienced in a safe environment where you can process them without fear or stress.

According to PsychCentral , keeping a journal can help you:

Clarify your thoughts and feelings

Get to know yourself better

Reduce stress

Resolve disagreements with others

Solve problems more effectively

Harness the Mental, Creative, and Emotional Benefits of Regular Writing

In fact, there’s so much data about the mental and emotional benefits of journaling that counselors, social workers and therapists often encourage their patients to do it. This study from the journal Advances in Psychiatric Treatment is a great experiment, and a solid summary of current research on the topic. The researchers noted that 15–20 minutes on three to five occasions was enough to help the study participants deal with traumatic, stressful, or otherwise emotional events.

Journaling has been specifically effective in people with severe illnesses, like cancer , for example. In fact, the practice is so well regarded, there’s a Center for Journal Therapy dedicated to the mental health benefits of regular journaling, both in therapeutic and personal settings.

It’s not just what you write about though. How you write plays a role as well. This University of Iowa study showed that journaling about stressful events helped participants deal with the events they experienced. The key, however, was to focus on what you were thinking and feeling as opposed to your emotions alone. In short, you get the best benefits of journaling when you’re telling your personal story, not just writing about your feelings on their own. It’s a great example of how telling your own personal story can make a huge difference in your well being.

Keeping a journal helps harness your creativity

The creative benefits of keeping a journal are also well documented. You’ve likely heard that the best way to get better at writing is to just keep doing it. That’s true, but the benefits go deeper than just crafting better sentences. For example, regular writing can help you learn to process and communicate complex ideas effectively . It can also help you memorize important information, and brainstorm new ideas. In other words, writing about your experiences not only helps you process them, it helps you see opportunities that may not have been apparent at first glance. It also helps you learn to break down complex experiences into relevant, useful bits of information organized coherently.

Even if you don’t think anything special has happened to you, the very act of keeping a journal can help you brainstorm . How often have you caught yourself writing about something that seems dull on the surface, but led you to a spiderweb of other thoughts, ideas, and memories as you were processing it? Regular writing opens the door to those opportunities every time you sit down.

Even if you don’t do creative work, regular writing has practical benefits

Regular writing can be functional, too, and serve as a reminder of mistakes you’ve made, accomplishments you’re proud of and great moments you want to remember. For example, keeping a work diary can serve as a track record of mistakes and successes . That written record can come in handy later when you’re feeling down, but they can also help you right your personal ship when you’re feeling lost. Pick up your work diary and look back over the things you did really well with—you may be able to pick out a pattern of things you want to follow, career-wise.

Similarly, those achievements and awesome moments don’t just boost your self-esteem, they give you great justification for a raise or promotion when it comes time to talk to the boss about an increase . You don’t have to be a creative worker to appreciate looking back over the things you did well, and the things you need to work on. Seeing your own mistakes before they’re pointed out to you is a great thing, and documenting your achievements makes sure they’re never overlooked.

Regular writing can apply to more than just work, too. Keeping a journal is a great way to build better habits, as it forces you to be aware of your actions and behaviors. If you’re looking to watch what you eat, keeping a food diary is a great way to stay paying closer attention —one that’s been proven to help people eat more healthfully. Similarly, just writing down positive things that happened to you or tracking your mood can help you identify good patterns in your life that are repeatable that you should make time for—not to mention things that make you feel bad or throw you off your game that should be eliminated.

Which medium you should choose, and why

Once you’ve decided to keep a journal, your next decision is the medium to use for it. You have plenty of options, and what works for one person won’t work for another. You have to choose the one that works best for you. Here are a few options:

Paper notebooks

If you love the feeling of physically writing down your thoughts, a paper notebook may be the best option for you. Keeping a paper journal gives you total physical control over your writing, and it gives you the most privacy, since there’s little chance of your journal being “hacked” or “lost” when a service shuts down or is compromised. However, paper journaling means you don’t have backups in case something happens to your work—theft, fire, or just a lost backpack means your journal is gone forever.

If you don’t want just a plain empty notebook, the Bullet Journal productivity method fits in nicely if you’re already using your paper notebook for to-dos and notes, and the previously mentioned Sorta has unique notebooks with removable pages. If you’re afraid you’re too busy to journal, consider the Five-Minute Journal , a paper notebook that’s sets you up with a motivational quote, then gives you daily writing prompts to fill out like “Today I’m grateful for,” “What would make today great?” and “3 Great Things that happened today.”

Journaling and diary apps

If you just can’t separate yourself from your phone or laptop, there are plenty of apps that promise privacy and security as well as a great writing environment. We’ve featured a few before , but some of the stand-outs include Penzu , an all-online private journaling app with mobile apps, and Day One , a good looking iOS/OS X app that’s location-aware, lets you add photos and more. If you prefer free and open-source, try RedNotebook . It’s a fantastic wiki-style journaling tool that’s cross-platform.

Of course, you don’t have to use apps at all. You could just keep an encrypted text file in Dropbox, use Evernote or Google Keep , or any other note-taking app you prefer. You can even roll your own custom journaling system with whatever tools you prefer , but keep in mind that the more you automate the process, the less you’re actually journaling , so you don’t get quite the same benefits.

Blogging is another great way to get the benefits of journaling , regardless of whether you get started to make a name for yourself, or to just get your thoughts and feelings out in the open. Keeping a blog opens the door to the widest possible audience, but it comes with the sacrifice of privacy. If that’s your preferred route, you have a wide array of tools and hosts to choose from, both free and paid.

There are plenty of free options, like WordPress , Tumblr and Medium . All of them offer different looks, cater to different audiences and are designed for different kinds of people. Whatever you choose, keeping a personal blog may not come with writing prompts or fancy mobile apps (although some do), but they can come with community, and option to share your story with the world.

However you choose to keep your journal, there are clear benefits to doing it. You don’t have to be a thought leader, famous artist, politician, scientist, or famous figure for your thoughts and experiences to be worthwhile—anyone can reap the benefits.

This story was originally published on 3/19/14 and was updated on 9/20/19 to provide more thorough and current information.

How to Start Journaling: 21 Tips to Make it a Ritual You’ll Keep Up

Posted on Published: July 18, 2021 - Last updated: June 19, 2022

Home » Journaling » How to Start Journaling: 21 Tips to Make it a Ritual You’ll Keep Up

One of the best self-improvement tools to engage in, journaling is a cathartic and rewarding process, offering many benefits. Learn how to start journaling effectively, stay motivated, and form a ritual of calm, joy and inner peace , with these valuable journaling tips.

What You'll Find On This Page...

How to Start Journaling By Making It Into a Ritual You’ll Cherish

How to start journaling | Journaling tips | Image shows a woman writing in a journal with a peach background and a cup of tea beside her.

Whether you’re new to journaling and curious about what this powerful tool might be able to do for you, or if you’re a seasoned journal writer looking for some tips or inspiration – this post is for you.

What You’ll Find on This Page…

Journaling for beginners – an introduction, what is journaling and how do you do it, what can i use journaling for, what do i need to start a journal, how to start journaling for beginners, what do you put in a journal, getting started with journaling, how to start a journal that will really benefit you, is it healthy to write in a journal, what are the benefits of writing in a journal, how do i start writing a journal, what to write in a journal, what’s the best way to journal, do you need to write in a journal regularly, how often should i write in my journal.

How to Start Journaling and Stick With It Consistently

16 More Top Journaling Tips For Beginners

I’ve collated all my best tips into this ultimate guide to help you get started, or to introduce some new journaling techniques and ideas if you’re seeking inspiration.

Don’t forget to check out the resources library for all of our printables to help you with your journaling journey!

This post is designed for anyone wanting to start a journal and to (mostly!) keep it up in order to enjoy all the benefits journaling can offer, or those who are looking for some new ideas for their journal entries to reignite their motivation.

The psychological benefits of journaling are a vital element of every self-improvement technique I advocate.

There’s decades of research related to the benefits of journaling, and you’ll see I link out to lots of supporting studies. My personal interest and passion for journaling stems from the psychological benefits it provides, and this is a vital element of every self-improvement and personal development technique I advocate.

I also share the tips I’ve picked up along the way, which may not always mirror the more traditional or generally accepted ‘rules’.

I strongly believe that while some structure is helpful, too much can be stifling, both in terms of creativity and also inclination. Journaling is an amazing hobby; it should never become a chore.

Journaling is keeping a written record of one or multiple elements of your life.

It’s also much more than that.

It can be a practical tool for organisation. Or it can be a creative process. Or it can be the therapy you turn to when you’re feeling anxious or down or uncertain.

Best of all, it can be any combination of these things.

To join the world of journaling you don’t need much at all. You could use a basic pen and a scrappy notebook you have lying around at home if you don’t want to spend any money to begin with (a cute notebook might be more enticing!).

Or if you’re planning to try your hand at bullet journaling then dotted grid paper is a better bet (which you can print for free from our resources library).

However, if you’re serious about journaling I do recommend investing just a little as it can be the allure you need to entice you to commit to a regular writing routine until you form a healthy new habit . The first thing I recommend is a dot grid journal, and then later perhaps some journaling pens .

If you’re ready to make a purchase, this is one of the best journals I’ve used and highly recommend:

If you’re wondering how to write a journal, you’ll find lots of tips in this post.

The most important thing at this point is to get curious and try to avoid feeling overwhelmed by the huge variety of options available to you. And there is a lot . But that’s why it’s such a fun hobby for so many different people, because it’s so versatile:

There’s no wrong way to do it, and there are a thousand right ways!

If you look online for inspiration you’ll find an abundance of great ideas and stunning and stylish examples of journals, and these are perfect for those who take pleasure in beautifying their journals.

But that’s just one kind of journaling, and certainly not something you have to do in order to enjoy the associated benefits.

The beauty of journaling and bullet journaling is that there are many wonderful ways of filling your journal. You might choose to include some of the following throughout, or have specific pages dedicated to:

Beautiful fonts and headers;
Art and cute doodles (even if yours isn’t exclusively an art journal);
Creative writing;
Poetry or expressive writing;
Ticket stubs.

Essentially, journaling is whatever you need or want it to be.

Essentially, journaling is whatever you need or want it to be. And it can and almost certainly will evolve with you.

So now you have a few ideas of what your journal could include, but it’s important to refine them down to what resonates with you. One of the best ways to achieve that is:

Find your why .

You could choose to make this your very first journaling exercise!

How to write a journal | Image shows a journal and pen on a pink background beside some pink peonies.

Consider it practice for your new hobby – an important first entry point. You could do this in the inside of your journal, or simply on a piece of paper before you start your journal proper.

Or, another great way to become familiar with what type of journaling appeals to you is simply to try a variety of techniques. I highly recommend going through our journal prompts for beginners , which has a selection of writing and art ideas for creating different kinds of journal pages.

If you feel you’re losing your way, it will help you remember why you chose to make journaling an important part of your life.

Write down the following questions:

Why does journaling interest me?
What do I hope to gain from journaling?
How much time do I have to journal each day/week?
What kinds of journals inspire me?
What do I want my journal to look like?

Spend some time thinking over the answers to these questions – and go deep. Get to the heart of the reasons you’re curious about or fascinated by journaling, because this information will be really helpful for you later on.

Save this list and if at any point you feel you’re losing your way, you can come back to it to remind yourself of exactly why you chose to make journaling an important part of your life.

Of course it’s also fine to update your list, as your lifestyle and priorities change. But writing this information down and keeping it somewhere safe is an effective act of accountability, to – and for – yourself.

Journaling has proven benefits for mental health and physical health .

There are many ways in which journaling can be used as an effective therapeutic tool for personal growth and improved wellbeing, especially when combined with specific techniques such as exercises to heal the inner child or shadow work journaling .

The advantages journaling can offer are invaluable!

The myriad of benefits journaling offers include:

Providing calming and reflective time;
Encouraging self-awareness;
Exploring, identifying, and analysing difficult thoughts and feelings;
Observing feelings feelings without judgement;
Opportunities to process difficult emotions, thoughts, and emotional experiences;
Increasing awareness of emotional triggers;
Stress and anxiety relief;
Facilitating the process of making peace with a traumatic event;
Laying the foundations for greater empathy;
Improving communication skills;
Exercising self-compassion;
Practicing gratitude;
Increasing positivity and a more optimistic mindset.

Journal beside a cup of tea and some purple flowers.

As you can see, the advantages journaling can offer are invaluable!

Think about your objective or goals for keeping a journal: if your reasons are compelling, it shouldn’t be too difficult to get started with journaling.

If you’re looking for practical guidance, keep reading for my tips below.

If it’s direction or inspiration for filling that blank first page you’re looking for, I highly recommend reading my post with 750+ journaling prompts which are perfect for this purpose.

There are many different kinds of journaling , which is (literally!) a whole other post. They include:

Gratitude journaling
Using journaling prompts
Making lists
Bullet journaling
Free writing
Unsent letter
Dream journals
Reflective journaling
Journaling with a guided journal

Journaling is not something that you can do once and experience all of the benefits it offers.

This list is not exhaustive, but gives you an idea of the many different uses a journal can have and how it can be used. Each different technique brings a different dimension to journaling, with its own benefits.

To enjoy all the advantages of journaling, it’s a good idea to journal regularly, though that doesn’t necessarily mean every day.

Why regularly?

Well, journaling is a process. It’s not something that you can do once and experience all of the benefits it offers. But, again, it goes back to your objectives for journaling in the first place.

If your main goal is to find an outlet for your creative juices, then it’s totally fine to pick up your journal as and when the mood strikes. Of course this does leave room for a new journaling habit to slide, so it’s still a good idea to commit to a set number of times each week or month, just to keep you engaged.

On the other hand, if you’re journaling specifically for mental health, I’d definitely encourage you to try to journal every day, even if it’s just for five minutes.

You’ll likely find that over time, you’ll want to set aside time for your journal, and that you’ll end up spending far longer on the activity than you’ve committed to simply because you feel its benefit and find the process liberating and satisfying.

We’ve established the answer is ‘regularly’, but what does that actually mean ?

Being perfect is not the goal.

It will be different for everyone, depending upon your reason/s for journaling, and how busy your lifestyle is. If you can feasibly build journaling into a daily habit, perhaps committing to writing morning pages at the same time of day, great. But if not, then just do what you’re able to.

Ultimately, if you can, it’s worth promising yourself that you’ll dedicate a set amount of time to creating a consistent journaling routine, whether that means as part of your everyday life, every other day, or weekly. The important thing is that you continue to choose to return to your journal.

The aim should be to find a balance where you’re journaling regularly and often enough, but without it feeling like a duty. As soon as it becomes too much effort and unenjoyable, it’s defeating the object: you’ll be less likely to keep it up and you won’t get so much out of it.

I won’t claim to be perfect when it comes to journaling – I’m not. Do I wish I was better? Of course – but being perfect is not the goal.

Journaling is a huge part of my life in spite of me not being perfect – because I fundamentally believe in its power and value. It has changed my mindset from a negative bias (which we all have naturally – more on this later), to a positive one.

Journaling provides an antidote to negativity.

Journaling has the potential to improve your wellbeing enormously, and that’s why I remain committed to keeping it up, as best I can.

Spending time around negative people increases your likelihood of adopting a negative outlook yourself; because as well as being natural, it’s also contagious.

Journaling provides an antidote.

In the same way that exposure to negativity can influence us, consistently focusing on positivity can also impact our outlook for the better .

Actively spending time on exercises to combat negativity works .

How to Start Journaling and Stick With it Consistently

One issue that comes up often for people new in the community is how to write in a journal and stick with it.

If you’re committed to a consistent journaling schedule but are unsure how to keep up the motivation, below I share some of my best tips to help you stick to a daily writing practice (or at least regular! ).

Decide when you’re going to journal, and stick to it.

5 Tips For Creating a Journal Writing Ritual

Open notebook with blue scarf and white flowers and a bowl of strawberries in background.

1. Make it a part of your self-care routine

The easiest way to journal consistently is when you look forward to it because it’s a joy, then it’s not difficult at all! Here are a few self-care tips to help:

When you very first begin it may not be worth spending lots of money on journaling, but over time perhaps you could treat yourself to some beautiful stationery?
Create a little haven for when you journal; make a cup of your favourite hot drink, perhaps a couple of squares of chocolate, light a candle, snuggle in a warm blanket. Whatever makes the experience a positive one.
Be sure to spend at least some of your journaling time on an element that brings you pleasure. So if you’re doing shadow work which can be very intense, perhaps end with a short gratitude list or creating some fancy headers.

2. Commit to a journaling schedule

The net step is to decide when you’re going to journal – and stick to it.

Schedule time for journaling sessions, perhaps with your morning coffee.

It’s so easy to put off a vague idea and then never get around to it, whereas if you have a set time blocked out for a specific purpose, you’re more likely to follow through.

That’s a pivotal moment because it could be the one you quit.

3. Don’t wait to feel motivated

I read a really good piece of advice once, which can be applied to just about anything:

Do it even if you’re not motivated.

Essentially, don’t buy into the idea of motivating yourself being more important than just getting on with it, because that won’t always work. If it does, that’s great – but there will be times when you just can not find the motivation no matter what you do.

And that’s a pivotal moment because it could be the one you quit.

Instead of using your energy to find motivation, use your energy to simply open the page, and start. My recommendation on a day like this would simply be to write three good things you’re grateful for.

Usually, that will be enough to get you in the right frame of mind to continue journaling; if after five minutes you’re still not feeling it, then stop. But at least you’ve done something .

4. Accountability is helpful

If you still don’t trust yourself to follow a schedule but you really want to get into a healthy daily journal habit, get some accountability. You could:

Join a journaling group
Find a friend who also journals
Start a social media account sharing ideas and inspiration
Get involved with a writing challenge

Having a community to for mutual support and to bounce ideas off of is hugely beneficial for keeping you motivated!

Camera, flowers, journal and macarons on a white desk.

5. Get inspired!

Sometimes you just need some inspiration to keep things fresh.

You could try one of the journaling methods mentioned above, or follow some new journaling accounts on Instagram. There are some truly stunning accounts with so much inspiration to be found.

Here are some more general tips for journaling to get the very most out of it so it will hopefully become a healthy new hobby with a positive effect on your future self…

6. Do not compare

Comparison is the thief of joy. Theodore Roosevelt

All forms of consistent journaling are equally valid and equally beneficial.

Inspiration is good, but comparison is bad.

Remember, the super popular accounts are probably very established and give you an idea of what is possible with time, practice, dedication. But nobody can create a fabulous bounce font using a brush pen on their very first go.

7. Start small and manage your expectations

The above point leads nicely onto this one…

While having all of the equipment is helpful for diehard journalers and can make specific areas of journaling much easier to accomplish with a more polished finish, the fact is that all of those products add up.

Purchasing items over time is a great way to keep yourself engaged and enthusiastic about journaling, but remember they’re not all necessary. And some people will journal religiously with nothing more than a notebook and a pen.

8. Personalise your journal

Putting aside some time to make your journal your own is a really great way to foster a deep connection with your daily journaling practice.

When you spend time making your journal visually appealing – based upon your personal preferences and not what is currently in vogue! – you’ll likely be more inclined to take it out and continue returning to it.

Plus breaking up your journaling time between writing exercises with more creative and artistic ones can help to hold your interest and enthusiasm.

9. Make time for gratitude lists often

If you’re anything like me, you’ll believe in the power of gratitude and how, over time, it can change your mindset to a more positive outlook . If you’re not yet convinced, check out this study showing the effects of gratitude on mental health.

With the above in mind, writing gratitude lists regularly as part of your journaling is a really worthwhile activity and one I highly recommend prioritising. This can be as simple as jotting down bullet points, or as involved as you wish to be!

10. Try journaling prompts when you have writer’s block

Sometimes, especially if you’re feeling anxious, the words just won’t come.

This is when writing prompts can be really helpful.

56 gratitude journal prompts to help you find the joy in the little things
55 positive prompts for your journal to increase your happiness
79+ journal prompts for personal growth and self discovery

11. Try different journaling techniques

Just because you’ve always done it a certain way, doesn’t mean you can’t try a major change.

If you’re only familiar with writing a regular journal entry, why not try composing an unsent letter? Or, if you’ve only ever tried gratitude lists, why not look into bullet journaling or journaling for manifestation ?

After the fantastic benefits of journaling, one of the other best things about it is its versatility!

If you’re feeling apathetic about journaling, making a change is a good way to rediscover your passion – maybe you simply need to switch up how you’re doing it. Either try being more creative, or perhaps you need a break from that and the opposite could be true for you.

The point is, just because you’ve always done it a certain way, doesn’t mean you can’t try a major change. You can always come back to your regular journaling.

If you’re really not comfortable with making a big change midway through your journal, perhaps consider starting a second one that you can use in different ways.

The beauty is that week to week or month to month, you can try new styles and aesthetics to keep your journal fresh and interesting, if you want to!

12. Treat yourself occasionally

From time to time, to keep things fresh and hold your interest, consider treating yourself to some good quality new pens for journaling , some beautiful wash tape, or perhaps some stickers or stencils.

If journaling is a hobby that you’re committed to and you’re able to afford it, then there’s no harm in budgeting to add to your collection of supplies if it will enable you to better enjoy the activity, and achieve better results.

13. Take the pressure off

While journaling regularly is vital to make the most of the mental health benefits, it shouldn’t become a chore.

Keep in mind the reason you started journaling in the first place and double-down on that purpose.

If you have the occasional day when you have other commitments and you prioritise them, that’s totally fine, so long as it doesn’t become a pattern which results in your journaling sliding completely.

Take the pressure off yourself, and try to embrace the mindset of this being something you do for you , as a way of taking care of yourself.

14. Remember your purpose for journaling

Striving towards a goal provides meaning and fulfilment in life.

Having purpose is so vital to the human condition because it impacts our mental health in a huge way – it’s fundamental to our sense of wellbeing .

If you do find your journaling sliding, keep in mind the reason you started journaling in the first place and double-down on that purpose.

Striving towards a goal, whatever it may be, provides meaning and fulfilment in life.

15. Environment is key

Just like with exercising, you’ll likely find that you have a preferred time and place to journal. Experiment.

Try journaling when you wake up, or right before you go to bed – being sure to finish on a positive note.

Likewise, consider your surroundings. You may be more content journaling in your bedroom, on a cosy sofa, or from the garden.

Slow living minimalism at its best. The image shows the corner of a bright living space decorated with plants, and a hammock is hanging in the foreground.

If you’re not comfortable, you’ll be less likely to get into the practice, and you’ll get less out of your journaling experience.

16. Think outside of the box

As we’ve already established, journaling is very versatile. There are many different types of journals, including the classic hardback paper kind, digital journals, and the method I often use myself alongside my treasured paper one…

Life is dynamic, and as our situations change, so too will our reasons for journaling.

One of my favourite ways to journal is via this journaling blog . I realise that not everyone would consider it journaling, but a lot of my writing is cathartic, because I spend time researching and I’m able to apply what I learn to my own situations.

My point is that journaling doesn’t have to look like the traditional notebook and pen kind that’s so popular – though that type of journaling does hold a very special place in my heart.

If you’re more inclined, you could try keeping a digital journal instead.

17. Make notes

I highly recommend keeping journaling notes either on your phone, in a notebook in your bag, or – if it’s not too bulky – carrying your journal around so that you’re able to access it at any time.

There’s nothing more frustrating than the opportunity to journal presenting itself, and not having the tools you need to do so.

Don’t forget to keep a pen handy too!

18. Revisit your goals regularly

Life is dynamic and as we and our situations change, so too will our personal goals and reasons for journaling.

It’s a good idea to check in regularly to see whether you can adjust anything to make your journaling more relevant or useful in any way.

For example, bujo can be insanely good for organisation. If you start out using a bullet journal for creative purposes and mental health, as time goes by you may find that the bujo system becomes more applicable in terms of also helping you to keep with planning and efficiency.

19. Be open and honest

Spend time working on exorcising negative feelings, letting go, and recalibrating.

In order to gain the full therapeutic benefits of journaling, it’s a good idea to be brutally honest when writing about how you feel.

Keep your journal a completely private safe space, and write entirely for yourself so you can share your deepest thoughts without the fear of causing offence.

And then, spend time working on exorcising those negative feelings, letting go, and recalibrating.

This is why I personally work hard on forgiveness and I always recommend ending journaling with a short gratitude list, in order to refocus on positivity.

This is when journaling truly comes into its own.

How to keep a journal | Image shows a journal beside some glasses and a bunch of pink carnations on a pale wood background..

20. Use your journal as a form of free therapy

My absolute favourite reason for journaling is that in difficult times you can spill out your stresses and frustrations onto the page. My advice is to simply allow the words to flow, don’t hold back.

Consider whether the issue causing you distress will still be important in five years time.

Sometimes you may find yourself writing things you were not even consciously aware you were thinking or feeling, and this is when journaling truly comes into its own.

I know I keep returning to this point, but once you’ve got it all down, find a fresh page, and note down a few reasons you have to be grateful.

If you’re able to relate them to the difficulties you’ve been writing about that’s great, but it’s not necessary. This will ensure you end your time journaling on a positive note.

Then – walk away, and take a break. Do something else to bring you some relief.

Keep your journal as a powerful, uplifting form of therapy.

Come back a few days later and review your writing, and very often you’ll notice that the stressful event you were so preoccupied with seems diminished and less important.

A great piece of advice I once read is to consider whether the issue causing you distress will still be important in five years time. If the answer is no, you can use that to gain some valuable perspective.

So, keep your journal as a powerful, uplifting form of therapy. Examine your inner thoughts, but with a strong focus on positive self-talk. Exorcise your negative emotions during hard times, but be careful not to wallow for too long.

Remember, journaling is supposed to help you to identify, label, and process your feelings so you can embrace a brighter and more positive attitude.

21. Keep your focus towards positivity

Negativity is an intrinsic characteristic, hardwired into us ; it’s also very damaging.

The good news is that mindfulness and living in the present moment (hello mindfulness journaling ), can counteract the negativity bias we’re all predisposed to.

It’s also worth keeping this in mind when writing about difficult, challenging, or negative thoughts and emotions. It can be cathartic to purge those feelings, but in order to be cleansed and feel liberated it’s important to reach a healthy point of letting go and moving forward positively.

Happy journaling!

Privacy Overview

Journal Ideas for Daily Writing and Creativity

by Melissa Donovan | Nov 4, 2021 | Creative Writing | 23 comments

Looking for writing inspiration? Try some of these journal ideas.

Every expert in the world thinks you should keep a journal. Physical trainers suggest keeping an exercise journal, and nutritionists recommend keeping track of your meals. Oprah insists on a gratitude journal, and business consultants promote journaling one’s career.

How much journal writing can one person do?

Journals are, first and foremost, the forté of writers. Journal writing provides a space where thoughts, ideas, stories, and poems can be recorded. We can turn to our journals when we’re inspired, and then we can turn to them again when we need inspiration.

Some journals are topical while others are a hodgepodge. You might use several different journals, each for different projects or topics, or you might use one journal for everything. There’s no right or wrong way, and there are no limits to the journal ideas you can use to inform and inspire your creative writing projects.

Journal Ideas for Writers

These journal ideas foster creative thinking and promote regular (daily) writing. Some are good for keeping track of your ideas. Others are ideal for solving problems or keeping yourself inspired and motivated to write. Try one or try them all, or just create one omni-journal for all your creative writing.

The Dream Journal

Dreamers Journal (aff link)

The subconscious is a wondrous thing. Artists and geniuses alike have attributed some of their best work to inspiration that came in a dream. A dream journal is useful for anyone who’s interested in exploring the subconscious, where creativity often lives and breathes. This type of journaling is also ideal for folks who are interested in dream interpretation or trying to achieve lucid dreaming. For writers, journals that hold dreams will provide images and concepts that the mind simply can’t drudge up during waking hours. Keep your journal near your bed and jot down your dreams as soon as you wake up, otherwise with each minute that passes, you’ll lose chunks of your nighttime imaginings.

Freewriting Journal

Moleskine notebook (aff link).

Sometimes called stream-of-consciousness writing, freewriting is a way to clear your mind of clutter and unearth creative gems. If you keep at it long enough, some pretty interesting stuff will emerge through your freewrites. If you can stop your conscious thinking and let the words flow, you’ll be amazed at the creative stew that is brewing just beneath the surface. You can do straight freewriting or try guided freewriting in which you focus on a specific word, image, or topic. It’s a great way to hash out conversations with your characters, accumulate raw material that can later be harvested for poems, and brainstorm for just about any writing project that you’re planning or working on.

Idea Journal

How many ideas have you lost? If you make it a point to note your ideas in your journal, there’s a good chance you won’t lose any at all. This is why so many writers keep a journal or notebook with them at all times. In fact many writers use miniature notebooks for this very reason — there’s nothing worse than coming up with a brilliant idea when you’re at a party, in the middle of a phone conversation, or trying to fall asleep. Keep your journal near your person at all times, and you’ll never lose an idea again. Or pick up several miniature notebooks and keep them in convenient places — your nightstand, purse, car, desk drawer at the office, even the bathroom! And if you’re ever struck with the ever-dreaded writer’s block, you can turn to your idea journal for inspiration.

Inspirational Writing Journals

What inspires you? A sunset? A day with friends and family? A mind-blowing movie or a song that makes you want to dance? Quotes from the greats? You can record all the things that inspire you in an inspiration journal, taking notes from some of the world’s most successful creators. You can even paste photos, clippings, and other memorabilia to capture moments from your life that were especially inspiring. Then when your creativity meter is running low, you can flip through your inspiration journal to grab ideas that ignite your passion (and your next writing project).

Art Journal

Field artist journal (aff link).

Even us writers have to admit that a picture is worth a thousand words. Symbols are particularly powerful and speak directly to the subconscious, which is where your muse might be hiding. Like a dream journal, an art journal is a fun and creative way to get in touch with the deeper recesses of your mind, where some of your most creative ideas are lurking. You don’t have to be a fine artist to use an art journal. Doodles and stick figures will open up your right brain too! An art journal is also perfect for sketching your characters, scenery, and maps of the worlds you’re creating for your fiction. And if you don’t want to draw, you can always use stickers, collage, and ephemera in your art journal.

Life Events or Diary

A diary is pretty straightforward — you simply record the goings-on in your life. Some people keep diaries for special times or events in their lives, such as when they’re getting married or having a baby, traveling, or moving to a new place. Diary writing is a great place to start if you’re interested in writing a memoir or autobiography. It’s also a perfect place to record the real experiences that you’ve had even if you plan on fictionalizing them later. Some of the best dialogue, descriptions, and scenes come from real life!

Reading Journal

If you want to be a writer, read. Read a lot, then read some more. You just can’t read enough. When you write about what you’ve read, you can capture what worked and what didn’t work from a writer’s perspective. You’ll pick up neat writing tricks, jot down techniques that you’ve observed other writers using effectively, and of course, as you read and get ideas for your own projects, you can include those as well. Best of all, you’ll have a place where you’ve listed everything you’ve read, and by keeping notes, you’ll retain all of it much better. As a bonus, you’ll also have a place to take notes when you’re reading books on the craft of writing !

Media Journal

Although reading is of utmost importance for any writer, we can gather creative ideas and techniques from art in its many forms. Use a media journal to capture your responses to films, music, television shows, plays, and art. Make notes about your favorite character arcs. Jot down bits of dialogue that moved you. Make miniature doodles of paintings you love. Media journals are excellent for keeping track of the art and entertainment that you’re consuming and what you have observed and learned from it, as well as how it makes you feel.

Bonus Journal Idea: Morning Pages

Writing morning pages is like boot camp for your muse. By writing every day at the same time, you train her to show up when you say it’s time to work. Cameron’s methodology also involves turning off the inner censor, that little voice that berates every sentence.

The key to morning pages is to simply let the words flow.

Morning pages have other applications. Some folks use them as a brain dump — a way to purge all the messy thoughts from their minds so they can start their day fresh and clear-headed.

Be sure to check out my GUIDE TO JOURNALING FOR WRITERS , which has more ideas for journals that are beneficial to writers

Which of these journal ideas sparks your imagination.

Think about it — if you write one page a day in your journal, you’ll have 365 pages at the end of a year. That’s a lot of creative material to pull ideas from.

Journals are traditionally kept in paper notebooks, but you can journal using digital tools as well (most of us find that writing by hand boosts creativity).

Experiment with different journaling supplies and try a wide range of journal ideas. Eventually you’ll find what works for you.

What types of journals have you kept? Do you think journal writing is beneficial? Did any of these journal ideas appeal to you? Share your thoughts and ideas in the comments.

Ready Set Write a Guide to Creative Writing

23 Comments

Hi Melissa, my post is up on this topic.

Nice blog. Came across it through Google Reader. It tosses quite a few blog recommendations my way; most don’t make the cut but I’ve subscribed and will be a regular here.

Interesting to read all your posts re: blogging. I began blogging four years ago – 600+ posts later, I decided to pack it in. Your posts inspire me to get back to it (which I will do in time, once I kind of chill and refocus). You’re so right about the community aspect of blogging – a true bonus!

@Deb (gscottage), you sure know your journals! In an upcoming post I’m going to talk about the different types of blank books and notebooks that we can use, because in addition to being curious about what people write about in their journals, I’m also curious what kind of journals they use!

@Dianne, I hope you’ll come back and give us a link to your blog once you return to blogging! Thanks for subscribing!

Hi Melissa, I love this topic. I never considered myself a real writer but I’ve kept journals all my life. I used to keep only one and have everything go into it, but now I have many and they are much more specific. I like it better, it’s more organized and I don’t have to trudge through pages of how mad I was at my mother when I’m trying to find a fragment of song lyrics 🙂

I keep little ones in my purse, in the kitchen etc, just as you say. It is so helpful. Doing a journal specifically for reading is new for me but I find it indispensable now that I am reading material that is so challenging for me. It’s also a fun record of my progress.

Sometimes the lines blur between the journals but it makes sense to me :).

Awesome! I currently keep an online dream journal which I love an online “life” journal and then an offline Idea journal. Anyway great suggestions! 😀

I do keep a reading journal where I keep track of the books I’ve read, but that’s about it–the title, author, date, number of pages, and whether it’s new or not. (I reread books a LOT.) I used to keep a daily kind of journal where I’d also copy in good quotes that I found or jot down thoughts/ideas, but haven’t done that since about 2004. No real reason that I stopped, mind you! Although starting my knitting blog in 2005 pretty much put paid to the journal–now the blog is where I keep track of things, though, obviously, it’s a lot more public (grin).

I think journaling is essential for writers. It allows a place to express yourself freely and openly, while also finding your writing voice. It is a place to develop without criticism.

Since I received my first journal as a gift at 10 years old and fell in love with the little lock and key, I have been writing regularly.

I am ok with computer journaling. I do both, notebook and computer, whatever is available in the moment of inspiration. Computer I prefer because my typing speed is faster than my handwriting speed; my thoughts are faster than any writing, and I hate when a thought escapes me because I can’t get it out fast enough.

Thorough and great post.

Nice post Melissa. I currently keep an idea log and dream log in my iPhone. I must admit I do miss writing them down in real journals, but the iPhone is just more convenient for me, especially for the idea journal as I don’t always carry a notebook with me. I might have to start keeping a paper dream journal again!!

Hi Melissa!

Great post! I totally agree with you about putting pen to paper – there is just something about it that typing on a keyboard can’t compare to. Much of my short fiction is still written by hand.

I keep one journal – my trusty Moleskin. I mainly use it for writing down ideas and bits of inspiration. But I’ll also jot down notes, phone numbers and other items if I don’t have anything else handy.

For a writer, having a journal is a must. Even for those who read a lot, a journal can be really useful. I’m thinking about starting a reading journal, just so I can once again dive into the literary criticism I loved so much back in my college days!

Excellent post, keep up the good work!

I’ve been looking for insight and motivation to journal. thanks

Not all writers journal, but all journalers write!

Eh? Eh? Eh…

I obviously don’t write comedy.

My Mom keeps suggesting a “Happy Compartment” journal.

When something nice happens, you put it in your “Happy Compartment”.

Then, whenever you feel bad, you just open up your Happy Compartment, and relive the happy time and make yourself feel better.

@Greer, I always kept everything separate and have only recently decided it would be better to do an all-in-one notebook. Mostly, because I use paper journals less than I used to, and I ended up with a bunch of half-filled blank books. I do keep several little ones on my nightstand and in my car and purse. Those have been life savers!

@Susan, an online dream journal? You’re brave. Stevie Nicks’s line, “I keep my visions to myself” doesn’t apply! I’ll definitely check out your site.

@Deb (Punctuality), the reader’s journal is one of the few I haven’t tried yet. When I read, I get really absorbed and often polish off a book in a day or two, which doesn’t leave time for jotting down notes! I hope to try it someday though.

@Jaden, I’ve talked to some writers who don’t use journals at all! Can you believe it? I will say this: since I lessened my own journaling, I put out more blog posts and other polished projects. It’s fantastic that you use both paper and electronic journals. Two cheers for flexibility!

@Amy Derby, there you go getting me all jealous with talk about your iPhone again *pout pout* All in good time…all in good time. And when I do get one, I’ll definitely use it for notes and journaling.

@Brad, I really need to try one of those Moleskines. They sure are all the rage! I couldn’t agree with you more about putting pen to paper. It’s a dying art, I’m afraid, but there’s nothing quite like it.

@Terry Finley, I popped in and peeked at your website and can’t wait to explore it more. Very nice!

@Erik, funny you should mention comedy, because I’ve been thinking about how to make my writing more humorous. I wonder if there’s anywhere online that provides tips? Hmm…

@Friar, your mom is one smart lady. My teen journals were nothing but whining and complaining. I wish someone had come along and told me to write down all the happy stuff. Luckily, I have a solid memory, so I can recall most of it. One of these days, I’m going to burn those old journals! Yuck.

@Melissa Donovan LOL I hear ya… Actually this site allows you to keep certain dreams or your entire journal “private”. The one reason I like doing an online version of my dream journal, is it allows tracking of themes, symbols, etc. I can pull up any dream that I had, for instance, about my cat, in a matter of seconds.

Journaled on and off since high school but it was mainly personal and I destroyed them periodically because there are some things about and young woman’s evolution that aren’t any of her descendants’ business.

Now I blog and it is a mixture of my life and my passions and my explosions. Being 44 I don’t worry too much about the wee ones or what they will think about it. Maturity is a good thing.

I have an idea notebook. Several in fact so I seldom without though I find they don’t do me much good when I am in the middle of a 4 mile run. Why do so many ideas strike me in mid-run, I wonder?

I hate freewriting. It was in vogue as a teaching tool when I was a young teacher and I never could understand why. It’s too daunting for such young kids.

Very nice post. Thanks.

Hello Melissa~ Thanks for stopping by Poefusion. I agree, I wish I could draw that good too. Your blog is really nice. I have stopped by several times and read some of your posts. I think every writer should have at least one notebook/ journal they write in once in awhile and another idea I find helpful besides the computer is a digital recorder. They are small enough to carry in your pocket or keep in a purse etc. I find mine indispensable. Thanks again for stopping by. Have a nice night.

Great post, though I have kept all my teen journals and all. It’s good to look back into the past; it keeps you humble.

I generally do freewriting/diary writing, but perhaps the most important thing about it is that I actually work out my hands! In this age of word processing and BlackBerries, I have to keep my hand trained to write the ol’ fashioned way.

Great post!

Thank you for visiting my blog. I like your site. We writers need each other.

Melissa, I keep several journals and notebooks too – ideas, inspiration, writing, life, prayer and a sketchbook too (even though I’m not an artist). Typing is faster and neater but I love pen to paper. I use different colored pens because sometimes purple ink just expresses the thought better. I have not ever kept a reader’s journal but what a wonderful idea! I don’t use the mini notebooks, I need room. LOL!

You know, Melissa, I think I’ve always done all these different things in the same journal. I’ve scribbled “pictures” and written down my dreams. I’ve jotted down ideas and just poured out my heart. I never really thought about keeping separate journals. I feel bad about paper at all anymore. Every time I fill up a page, I think about wasting trees. 😉

*smiles* Michele

@Susan, that’s definitely one of the benefits of keeping an electronic journal — the ability to search the text for keywords.

@Annie, I get a lot of ideas when I’m exercising and even more when I’m in the shower. Both are inconvenient times, because I can’t really stop and jot down my thoughts. Do you find that you’re able to remember your ideas and get them down on paper later? Sometimes I can, but I’m afraid I’ve lost a few too.

@Michelle, thanks for stopping by Writing Forward and for commenting! I’ve heard great things about digital recorders but haven’t picked one up yet. However, I have called myself and left a voicemail with some notes or ideas, and that worked out pretty well. Actually I think my cell phone has a recording feature. Maybe I should check that out!

@Eva G, I’m in full agreement when it comes to handwriting. Mine has suffered a lot over the past few years since I’ve been turning more and more to the computer for my writing.

@Terry Finley, we sure do need each other! That’s one of the reasons I love the Internet — it has helped me connect with lots of other writers like yourself!

@Karen, I use colored pens too! Not all the time, but when I’m feeling especially creative I do pull them out. They’re also great for brainstorming and taking notes that are easy to peruse later.

@Michele, that’s another good reason to use just one journal — save the trees! Also, I like how everything all jumbled up together has a super creative vibe!

I use 750words.com for my electronic journal. It offers some analytics such predominate tense, feelings in the entry, and keeps track of days in a row that you wrote at least 750 words. It’s private. I also keep a notebook journal for when I attend a writer’s group. I also keep what I call a commonplace book which is where I keep quotes and brief ideas. And I have an art journal as well. All of these inform my blog of poetry and flash fiction.

I always find it interesting to learn which notebooks and journals other writers use, and especially how they organize their materials. Thanks for sharing, LuAnne.

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How to Write Better: 5 Benefits of Journaling

Written by MasterClass

Last updated: Aug 30, 2021 • 3 min read

If you’ve ever struggled to remember a great idea you had in the past or wished you had a more concrete recollection of important life events, you might want to consider keeping a journal. Journals are a great way to catalogue the everyday events of your life as well as formulate and record new creative ideas as they occur to you. Journals are an invaluable place for you to practice your craft as a writer and develop your writing skills.

Journaling for Beginners: How to Get Started in 10 Steps

Keeping a journal is one of the most rewarding endeavors you can undertake in life. here's how to start journaling in ten easy steps..

August 17, 2023

Home » Day One Blog » Journaling for Beginners: How to Get Started in 10 Steps

Journaling is one of the best ways gain a better understanding of your thoughts and emotions, strengthen your memory, and even relieve stress. In fact, journaling boasts a ton of benefits for your mental and physical health. Much more than mere words on paper, journaling is an intimate dialogue with oneself—a canvas where thoughts, emotions, and aspirations take shape. Whether you’re drawn to explore your innermost musings, capture fleeting moments, or embark on a journey of self-discovery, the art of journaling provides a versatile pathway to understanding, healing, and transformation.

If you’re new to journaling, it can be challenging to know where to begin. In this guide, we’ll share some tips and techniques for how to start journaling. We’ll cover how to choose the right journal, when to write, and how to overcome some common journaling obstacles. With these strategies, you can make journaling a regular part of your self-care routine and start reaping the many benefits that journaling has to offer.

“The best time to begin keeping a journal is whenever you decide to.” – Hannah Hinchman

What is Journaling?

Journaling is the practice of writing down your thoughts, feelings, experiences, and reflections on a regular basis in a designated journal, notebook, or digital platform. Keeping a journal involves recording your personal thoughts, observations, and experiences as a way to document your life and inner world. Journaling can take various forms with many different journaling techniques to choose from.

Journaling is the practice of writing down your thoughts, feelings, experiences, and reflections on a regular basis in a designated journal, notebook, or digital platform.

The act of journaling goes beyond mere note-taking; it’s a way to engage in self-expression, self-reflection , and self-awareness . Whether you’re jotting down daily events, exploring your emotions, setting goals, or brainstorming ideas, journaling provides a safe and private space to connect with your thoughts and feelings.

People choose to journal for a variety of reasons, including emotional release, personal growth, problem-solving, creativity enhancement, stress reduction, and memory preservation. There are no strict rules for journaling, allowing individuals to tailor their approach to suit your needs and preferences. Some common journaling styles include gratitude journals , dream journals , bullet journals, reflective journals , art journals , nature journals , each offering a unique way to capture different aspects of life.

Journaling is a versatile and flexible practice that can offer numerous benefits, from improved emotional well-being to enhanced self-awareness, making it a valuable tool for anyone looking to explore their thoughts and experiences in a meaningful way.

The Benefits of Keeping a Journal

Whether you choose to write daily, weekly, or only during significant moments, consistent journaling can offer numerous advantages for your overall well-being. The host of journaling benefits include:

Emotional Expression : Journaling provides a safe and private space to express your thoughts, feelings, and emotions. It can help you release pent-up emotions, reduce stress, and improve your overall emotional well-being.
Stress Reduction : Writing about your thoughts and experiences can help you gain clarity and perspective on challenging situations. This can lead to reduced feelings of stress and anxiety as you work through your thoughts and emotions on paper.
Self-Reflection : Regular journaling encourages self-reflection . By writing about your experiences, decisions, and goals, you can gain a better understanding of yourself, your values, and your aspirations.
Problem Solving : Journaling can help you analyze problems and come up with potential solutions. Writing about your challenges and brainstorming possible ways to address them can lead to greater problem-solving skills.
Creativity Boost : Journaling can stimulate your creative thinking. Writing freely without judgment can allow your ideas to flow more easily and help you tap into your creative potential.
Personal Growth : Tracking your progress and achievements in a journal allows you to see how far you’ve come and identify areas for improvement. This process of self-assessment supports personal growth and development.
Goal Setting : Writing down your goals and aspirations can make them more concrete and achievable. Regularly reviewing your goals in your journal can help you stay focused and motivated.
Memory Enhancement : Journaling about your experiences helps you record events, emotions, and details that might otherwise be forgotten. This can be a valuable tool for preserving memories and experiences over time.
Mood Regulation : Journaling can have a positive impact on your mood. Expressing gratitude, documenting positive experiences, and noting things that bring you joy can contribute to an overall sense of happiness.
Enhanced Communication Skills : As you practice articulating your thoughts and feelings in writing, your communication skills can improve both in writing and in verbal conversations.
Catharsis and Healing : Writing about challenging or traumatic experiences can aid in the healing process. Journaling can provide an outlet for processing emotions and moving towards acceptance and closure.
Time Management and Organization : Using a journal to plan your day, set priorities, and track tasks can improve your time management skills and help you stay organized.
Tracking Patterns : Journaling allows you to track patterns in your behavior, thoughts, and emotions over time. This self-awareness can help you identify negative patterns and work towards positive changes.
Reduced Rumination : Rumination , the act of obsessively thinking about negative experiences, can be reduced through journaling. Writing about your concerns can help you gain perspective and prevent excessive rumination.

Journaling: Getting Started in 10 Steps

The next section is designed to demystify the process and empower you with practical insights to kickstart your journaling practice. From selecting the right journaling format to overcoming the blank page syndrome, we’ll walk you through the steps that will turn your journal into a trusted confidant and a tool for personal enrichment.

1. Answer this question: Why do you want to keep a journal?

Think about why you want to keep a journal . Is it to keep track of your thoughts and feelings, to set and track goals, to explore your creativity, to better understand your thoughts or emotions, or something else? Knowing your purpose for keeping a journal can help guide your writing and keep you motivated.

Tips for Finding Your “Why?” for Keeping a Journal

Here are some tips for answering the question of “why do you want to keep a journal?” so you can document why you want to keep a journal and why it’s an important practice for you:

Identify your personal reasons. Think about why you want to start journaling and what you hope to achieve through it. Some people journal to track their progress towards goals, while others do it to process their thoughts and emotions. Identifying your personal reasons for why you want to start journaling can help you answer the question more effectively.
Connect journaling to your goals. If you have specific goals that you hope to achieve through journaling, explain how journaling goals it will help you get there. For example, if you want to improve your mental health, you might explain how journaling can help you process your thoughts and emotions in a healthy way.
Imagine the end you have in mind. Imagine the state of your future self that has benefited from journaling. For example, are you more calm, focused, motivated, or content with your life, thanks in part to your new journaling habit? By imagining the end goal of keeping a journal, you can evaluate your reasons for keeping a journal and ensure that it aligns with our values and priorities. For example, you may want to keep a journal to document your daily activities and experiences, or maybe you’ll use your journal as a tool for personal growth and self-reflection. Imagining the end goal can help you determine whether your reasons for journaling are meaningful and worthwhile.

2. Choose a journal you truly love.

The next step in how to start journaling is choosing your journal. This isn’t just any journal—make sure it’s a journal you truly love. Since building a journaling habit may be new to you, this is a great time to find a journal that will inspire or motivate you to use, whether that’s a beautiful notebook or a new journal app you download on your phone or computer.

The important thing is to choose a journal that inspires you and makes you excited to use it. When you are excited about your journal, you are more likely to make it a regular part of your routine, which can lead to greater consistency in your writing or creative practices. Additionally, having a journal that reflects your personal style can help you feel more connected to your own thoughts and ideas, and make the journaling process feel more personal and meaningful.

Tips for Choosing A Journal

Consider your options: notebook, app, or combo? Keep in mind that journaling can happen in a variety of formats or tools, from traditional notebooks to digital journaling to a combination of the two. Decide whether you want to use a notebook or a digital journal to keep your entries, or maybe a combination of the two. A notebook can be a great option for those who prefer a physical, tangible journaling experience, while a digital journal can offer even more convenience, accessibility, and multimedia capabilities. Some people like having both options available for keeping a journal.
Identify your preference: handwrite or type? Handwriting can be a more tactile and personal journaling experience, while typing may be faster and more convenient. Which method do you prefer for getting your thoughts out in your journal?
Consider your personal style or design aesthetic. Choose a journal that reflects your personal style, preferences, or design aesthetic. For example, if you prefer a minimalist look, choose a journal with a simple cover and plain pages, or maybe a journal app with a sleek and clean design like Day One . Maybe you prefer a more “embellished” look, so find a journal that has a cover with embossing, patterns, or decorative details. Alternatively, you could create your own journal with embellishments like stickers, washi tape, or other decorative elements that reflect your personal style.
Consider the journal features and functionality that are important to you. If you decide to go the digital journal or journal app route, look for a tool that has a user-friendly interface, customizable settings, and the ability to sync across multiple devices. Also, consider the security features of the app or platform, such as encryption or biometric logins.
Consider your privacy and security. Journaling is a personal practice, so keep your journal in a private place where no one else will read it without your permission. Knowing your journal stays safe is another key consideration when choosing a journal, so if you’re concerned about the privacy and security of your journal entries, consider a journal or journaling app that offers encryption or other security features to protect your personal information. If you’re using a physical journal, consider getting a diary with a lock.
Invest in a journal . Finally, consider buying a journal that you will be motivated to use. You may want to invest in a journal or journal app that is a little more expensive or luxurious than you would normally choose for yourself, in order to make it feel special and encourage you to use it regularly.

3. Find a regular time to journal.

Choosing a time of day when you can dedicate a few minutes to writing is the next step in how to start journaling. Maybe you could write first thing in the morning, during your lunch break, or just before bed. Try to make it a regular habit to help you establish the routine.

Tips on Finding The Best Time to Write in Your Journal

Finding the best time to write in your journal can be a personal preference and depend on your individual circumstances. Here are some tips that can help you determine the best time for you:

Experiment with different times of day. Try writing at different times of the day to see which time suits you the best. Some people find it helpful to write in the morning before starting their day, while others prefer to write at night before going to bed.
Look for a consistent time . Having a consistent time to write in your journal can help the activity become a regular habit.
Make an appointment with your journal in your schedule. Make journaling a priority and set aside a specific time each day to write. This can help you build a habit and ensure that you are making time for reflection and self-care.
Consider your mood throughout the day. Some people find that they are more reflective and introspective at certain times of the day, such as after a workout or before going to bed. Pay attention to your mood and energy levels to find the best time to write.
Set reminders. Setting a reminder can be another great way to help yourself build a habit. The Day One journal app even has custom journaling reminders so you can customize reminders on your phone at certain times of day with your own custom text.

a scene of a desk with an open journal notebook and journey entry on a computer

4. Start with small journal entries.

As you start journaling, know that it’s ok to begin with a small journal entry . Don’t put pressure on yourself to write a lot or to write about anything specific. Just start by jotting down a few thoughts or feelings that come to mind. Over time, you can build up to writing longer entries or exploring specific topics.

Tips For How To Start Small as You Start Journaling

Start with writing a single sentence. You don’t have to write a full page or even a paragraph to start. Begin with a single sentence, such as a reflection on your day or a gratitude statement, to get your pen moving.
Focus on one topic . Instead of trying to cover everything that’s on your mind, focus on one topic or theme for your writing. This can help you stay focused and make it easier to start writing.
Use a guided journal : Guided journals are a great way to start small and establish a regular journaling practice. These journals come with prompts, exercises, and activities that can help you explore your thoughts and feelings in a structured way.
Use a journal prompt: Using a journal prompt can help you get started and provide a structure for your writing. Choose a prompt that speaks to you and explore the topic in depth. (More on this in the next section!)

5. Use journal prompts.

Journal prompts are questions, suggestions, or ideas that can help inspire you to write in your personal journal. Prompts are a great tool for those who are new to journaling or those who want to add some variety to their journaling practice. Here are some reasons why you should use journal prompts as a step in how to start journaling:

Benefits of Using Journal Prompts

Provide structure . Starting a blank page can be intimidating, and it can be hard to know where to begin. Journal prompts provide a starting point and structure for your writing, giving you a specific topic or question to explore.
Boost creativity. Using a journal prompt can help you tap into your creativity and generate new ideas. By exploring a topic or question that you may not have considered before, you can discover new insights and perspectives.
Explore different themes, seasons, and topics. Journal prompts can help you dive deeper into unexplored territory related to your memories, motivations, values, and preferences. Prompts can also help you reflect on the changing seasons (for example, check out these end of year journal prompts and New Year journal prompts ).
Promote self-reflection . Journal prompts can encourage self-reflection and introspection, helping you gain a deeper understanding of yourself and your emotions. By exploring your thoughts and feelings on a specific topic, you can gain clarity and insight into your inner world.
Assist with habit development. Using journal prompts can help you develop a regular journaling habit. By setting aside time each day or week to respond to a prompt, you can establish a routine and make journaling a consistent part of your self-care journal practice.
Feel a sense of accomplishment . Completing a journal prompt can give you a sense of accomplishment and satisfaction. By exploring a topic or question in depth and expressing your thoughts and feelings on paper, you can feel a sense of progress and growth in your journaling practice.

6. Experiment with different journaling ideas.

When it comes to starting a journal, there’s really no right way. Journals come in a variety of shapes, formats, and techniques. As you dive into how to start journaling, you may want to try a variety of journaling ideas to figure out which one resonates the most with your style or interests. You may want to try keeping different types of journals, such as a gratitude journal or a mood journal , or a combination of different journals, until you find your signature style of journaling.

Tips for experimenting with different journal ideas

Here are some tips for exploring different journal ideas:

Explore different journal styles . Try out different journal styles to find what suits you best. For example, you could try gratitude journaling , reflective journaling , or photo journaling . Don’t be afraid to mix and match different styles to create a journal that is unique to you.
Incorporate different mediums. Experiment with different mediums, such as colored pens, watercolors, stickers, or washi tape to add personality to your journal. You could also include photos, ticket stubs, or other memorabilia to add a personal touch.
Incorporate multimedia. Consider incorporating multimedia elements such as digital photos, videos, or audio recordings to add another layer of depth to your journal. For example, you could include a short video of a special moment, a recording of a song or conversation that resonates with you, or a photo of a meaningful place. Digital journals make it easy to incorporate multimedia elements into your journal. However, even if you use a physical journal, you can still include multimedia by printing out photos or attaching small audio devices that can be played with a touch of a button. Adding multimedia can make your journal more engaging and help you capture memories in a more dynamic and immersive way.

7. Use journal templates.

Using journal templates can be a helpful way to start journaling because they provide a structured and guided format for writing. Journal templates are pre-designed formats or layouts that guide you through the process of journaling. They typically consist of prompts, questions, or sections that are designed to help you reflect on your thoughts, feelings, and experiences. Journal templates can take many different forms, including digital templates, printable PDFs, or physical notebooks.

Tips for using journal templates

Here are some tips on how to use journal templates to start journaling:

Find a template that inspires you. Look for a journal template that meets your specific needs and preferences. There are many different types of journal templates available, including daily reflection prompts, gratitude journals, goal-setting templates, and more.
Use the template as a guide . When you sit down to journal, use the template as a guide to help you structure your thoughts and ideas. Follow the prompts or questions in the template, but don’t be afraid to deviate or add your own thoughts and insights.
Personalize your template. Once you’ve found a template that you like, personalize it to make it your own. Add your own questions, prompts, or sections that are specific to your goals or interests.
Keep iterating . Don’t be afraid to experiment with different journal templates and formats until you find one that works best for you. Over time, your journaling needs and goals may change, and you may need to adjust your templates accordingly. Be open to trying new things, and don’t be afraid to customize or modify existing templates to better suit your needs.

8. Write freely.

As you start writing in your journal, try to release any concern for grammar, spelling, or punctuation. Just let your thoughts flow onto the page without judgment. Your journal is a space to be yourself and express your thoughts and feelings without any external pressure. Resist the urge to edit or correct what you’ve written.

The goal of writing freely is to allow yourself to express your thoughts and feelings without judgment or self-censorship. By giving yourself permission to write imperfectly—not editing as you go, writing quickly, using stream of consciousness writing , writing about whatever is on your mind, and using prompts—you can develop a regular practice of free writing and reap the benefits of journaling.

Tips for Writing Freely in Your Journal

Give yourself permission to be imperfect. Allowing yourself some imperfection may feel new, especially if you’re used to sharing what you write with others. Giving up the need to edit, correct, or perfect what you write may feel new and uncomfortable at first, but you may feel a newfound sense of liberation and freedom.
Don’t edit as you go . Avoid the temptation to edit or revise as you write. This can interrupt the flow of your thoughts and make it harder to express yourself freely. Instead, focus on getting your thoughts down on paper without worrying about how they sound.
Write quickly. Try to write quickly without pausing or thinking too much. This can help you access your subconscious mind and uncover deeper thoughts and feelings.
Write whatever comes to mind. Write down whatever comes to mind, without worrying about structure or coherence. This can help you access your innermost thoughts and feelings and allow you to write freely and authentically.
Write about what’s on your mind. Focus on whatever is on your mind at the moment, whether it’s a worry, a goal, a frustration, or a happy memory. Write about it in detail and explore your thoughts and feelings on the topic.

9. Tap into mindfulness.

Mindfulness is simply the practice of being fully present and engaged in the present moment, without judgement or distraction. Being mindful involves paying attention to your thoughts, emotions, and physical sensations in a non-judgmental way, and accepting them without trying to change or resist them.

Mindfulness can be an effective way to start journaling because it can help you become more aware of your thoughts, emotions, and surroundings, and encourage you to observe them without judgment. Meditation and journaling can even be used as a way to practice mindfulness, as you bring yourself into the present moment to write.

Tips for how to use mindfulness to start journaling

Bring yourself into the present moment. As you begin a new journal entry, anchor yourself into the present, noticing the details around you. Try to resist changing anything or passing judgement. Simply observe your surroundings.
Focus on your sensations. Pay attention to the physical sensations of journaling, such as the feel of the pen on the paper, the sound of the writing, or the sensation of your breath as you write. This can help you stay grounded and present in the moment.
Observe your thoughts. As you begin to write, observe your thoughts and emotions as they arise. Notice any patterns, recurring themes, or areas of your life that you may be neglecting.
Observe your emotions. As you write in your journal, pay attention to any emotions or feelings that arise. Notice where you feel the emotion in your body, and describe it in detail. Try not to judge or analyze the emotion, but simply observe it with curiosity and openness.
Now write. After you have observed your surroundings, thoughts, and emotions, write about them in your journal. Describe any details or impressions that stand out.

10. Be patient and kind with yourself.

Finally, being patient is an important key to starting a journaling practice because it takes time to develop the habit and to see the benefits of journaling. Journaling is truly a rewardifng endeavor, but it takes time to reap the benefits. Be kind to yourself as you establish a regular practice of journaling. By taking the time to develop a routine, seeing the results of your writing, finding your voice, and reflecting on your writing, you can make the most of your journaling practice.

Tips for Staying Patient as You Start Journaling

Celebrate small victories. Even if you’re not able to journal every day, celebrate the days when you do make time to write. Every small victory counts, and it’s important to acknowledge and appreciate the progress you make.
Be flexible. It’s okay to experiment with different journaling styles and formats until you find one that works best for you. Be willing to adjust your journaling routine as needed, and don’t be afraid to try new things.
Don’t be afraid to start over. Don’t be afraid to start over: If you miss a day or a week of journaling, don’t worry. You can always start over again. Remember that the goal of journaling is to gain insight and clarity, not to meet a specific quota or deadline.
Practice self-compassion. Treat yourself with kindness and understanding, just as you would a good friend. If you find yourself struggling with negative self-talk or self-judgment, take a moment to pause and reframe your thoughts in a more positive and compassionate way.
Stay inspired with journaling books and journaling quotes. Tap into the wisdom or others with this list of journaling books and inspiring journaling quotes to deepen your practice.

Wrapping Up: Best Wishes as You Start Journaling!

Journaling is a process, not a destination, and every step along the way is an opportunity to learn, grow, and evolve. By staying patient and kind with yourself as you start journaling, you can build a sustainable and rewarding practice that supports your personal growth and well-being.

Journaling is truly one of the most rewarding and beneficial endeavors you can undertake in life. Not only does journaling provide a creative outlet for self-expression, but it also helps you gain clarity, insights, and perspective on your thoughts, feelings, and experiences. Through the act of journaling, you can develop greater self-awareness, build resilience, and cultivate a deeper sense of gratitude and appreciation for your life. With every journal entry, you are giving yourself the gift of self-reflection and self-discovery, and creating a record of your personal growth and evolution. So embrace the process of journaling, and trust that every step you take along the way is helping you become the best version of yourself. Happy journaling!

Start Journaling Today in the Day One Journal App

The Day One journal app makes it easy to build and maintain a daily journaling habit. Daily journaling reminders , writing prompts , and journaling streaks are designed to help keep you motivated and consistently journaling.

About the Author

Kristen Webb Wright is the author of three books on journaling. With a passion for writing and self-reflection, Kristen uses her experience with journaling to help others discover the benefits of documenting their thoughts, feelings, and experiences. In her role at Day One, she helps to promote the power of journaling so people from all walks of life can experience the transformative power of journaling.

What is Creative Journaling?

What is creative journaling, anyway? In short, it’s a method for expressing your personal creativity as you document what’s going on in your life – moment by moment, day by day, year by year.

But that explanation leaves room for a LOT of questions, doesn’t it?

Just as there are many ways to journal, there is a multitude of ways to journal creatively .

Here, I’ll be sharing some of the methods, techniques, and tools you can use but this is just the start – use this post as a springboard to help you create your own framework for creative journaling every day.

Creatively Documenting Your Thoughts, Insights, and Life

Creativity often stems from thoughts and insights but you don’t have to consider yourself creative to journal .

Look at the ideas you’ve written down and see how they can be expanded . Often, it’s just the initial ideas that are the hard part. Once they’re written down, you should find it easier to expand upon them.

As you can see, nurturing your creativity is pretty simple if you follow the above ideas. The key is to use your journal every single day . You may need to force yourself to use it some days, but the effort you put in will definitely be worth it.

Reasons to Have a Creative Journaling Practice Whether or Not You’re “Creative”

A journal is an excellent tool you can use to unleash your creativity, whether you think of yourself as creative or not.

And there are plenty of ways to journal creatively – different techniques and methods each serving a different purpose that will get you different results.

Journal to get down your innermost thoughts, to solve problems, to brainstorm ideas and to practice creativity.

Let’s look at some of the reasons to keep a journal in the first place.

There are Many Uses and Purposes for a Journal

You can journal anywhere, anytime, on any kind of paper .

You can brainstorm, make lists, plan your to-do, plan your day/week/month/year/life, doodle, sketch, and turn your journal into a work of art.

The purpose of your journal is your choice and you get to decide how you want to journal your life.

✅ Brainstorming Sessions

This is the simplest journaling technique – one you can start right now. And you’ve probably been doing it since you were a kid!

You might remember having to do this in English class.

All you do is get a pen and paper and write down everything you can think of . Sometimes, you’re focused on a topic and other times you’ll write down everything that comes to mind, whether it makes sense or not.

Also known as “freewriting,” this technique can help clear your mind, overcome mental blocks, and help you discover important thoughts and ideas.

✅ Silencing your inner critic

We’re all critical of ourselves in varying degrees and a journal can help overcome this because you can designate your journal as a safe space – a place you can be open, honest, raw, creative… yourself .

Perfection can really hold you back and that “inner critic” can create all kinds of discord.

A creative journaling practice can help silence that inner critic.

There are absolutely no rules as to what you can and should journal. There’s no wrong thing to write, plan or draw.

It’s a safe space where your creativity can flow without judgement.

7 Styles of Creative Journaling

Creative journaling isn’t limited to one method. There are many ways you can creatively journal.

Experiment with different styles of journaling and see what works for you, what you lie best.

So, what are the different types? Below, you’ll discover just 5 styles of creative journaling and the benefits they can deliver.

✅ The Written Journal Method

Written journals tend to be the most common type of creative journal and what people first think about when you mention journaling.

Whether you opt for freewriting , or you use it to simply jot down your experiences and thoughts , a written journal can prove to be very useful!

There are even different types of written journals.

You could dedicate your writing journal as a place to document feelings or your daily experiences.

Or use it strictly for business.

You could decide that your journal is a place for you to express yourself creatively, using words, pictures, magazine clippings, doodles, and drawings {this is my preferred method.}

At its simplest, your journal could be a place where you jot down notes and lists {guys love this technique but I know that as a busy mom, sometimes a to-do list is all I have time for!}

✅ The Art Journal

An art journal is perfect if you love visuals like doodles, drawings, vibrant color …this type of journal can really get the creative juices flowing.

What makes this technique unique is tha t it’s really about the artistic aspect of drawing and doodling – you’re intentionally creating works of art in your journal – whatever that means for YOU.

Ask yourself how you like to express yourself artistically. Do you like to paint? Draw? Color in coloring books? Yes, you could purchase a journal/coloring book hybrid and use that!

✅ The Scrapbook Journal

I love this technique, too, because it’s a mix of the written journal and the art journal.

Scrapbooking is one of the easiest techniques you can do.

Simply cut out images, quotes or anything you find inspiring and stick them into the journal . You could use this mini sticker photo printer to really personalize your pages.

It’s really fun to flip through your scrapbook journal! You can look over all of the things you’ve stuck into it whenever you need a little joy and inspiration.

✅ The Prompt journal

Another style of creative journal which can help trigger and nurture creativity, is a prompt journal . This is basically a journal that asks you questions each day or prompts you to write about a topic . You can either pick these journals up online, or you can create one yourself.

The idea is, each question is designed to make you really think before you write your response. You’ll get used to analyzing the questions and answering them in as much details as possible. The answers themselves can help spark creativity.

✅ The Bullet Journal {BuJo for Short!}

This is a newer form of journaling, but one that has gained popularity very quickly. Bullet journals are notebooks that have a dot grid layout as opposed to a lined page.

Bullet journaling isn’t just a type of journal, it’s a technique . You use symbols and short words or phrases to discuss your life and plan different things instead of writing full pages.

This method also incorporates indexing and page numbers – it’s very organized! – so it’s easier to manage different sections of your journal.

Bullet journaling provides a way to keep track of everything in your daily life, including finances, goals and bucket lists, family life, work, mental and physical health , and tons more.

There’s a whole community built around this method and lots of tools you can use to create your bujo layouts and journal pages.

✅ The Dream Journal

If you frequently remember your dreams, this is the perfect journal to keep. You can have a dream section in a bullet journal, or dedicate one small journal to nothing but recording your dreams.

It helps to write down your dreams immediately upon waking , as you will forget them rather quickly so make sure to keep your journal by your bedside to make it easy!

✅ The Gratitude Journal

A gratitude journal is meant to help you practice mindfulness and live a happier life through focusing on gratitude and appreciation . You look at the positive parts of your day, no matter how big or small they are, and put those in your journal.

You think about the people in your life and focus on how much you love and appreciate them ; how grateful you are to have them in your life.

You can even f ocus on things you feel totally neutral about – like the front door of your home – and cultivate a sense of gratitude . The point of this is to develop the ability to be grateful for everything, not just the obvious stuff.

By having a gratitude journal as part of your creative journaling practice, you are able to focus more on the positive things in your life and dwell less on the bad things . Over time, you’ll notice you’re naturally more optimistic, enjoying everything the good life has to offer.

✅ Wrapping Up

By now, you should be well on your way to understanding what a creative journaling practice is and how you can get started .

The key to unlocking the benefits of any journaling practice is to practice! You have to actually do it – and do it consistently.

What action step will you take right now to start – or jumpstart! – your journaling practice? What technique are you most excited to try?

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Creative Journal Ideas: 77 Unique Ideas To Spice Up Your Writing

January 17, 2024

Creative journaling can be a powerful tool for self-discovery, personal growth, and mindfulness. It allows individuals to reflect on their thoughts, feelings, and experiences, and can help them gain new insights and perspectives. However, coming up with fresh and exciting journal prompts can be a challenge, especially for those who have been journaling for a while. In this blog post, I will share with you 77 creative journal ideas to help you spice up your writing.

To help inspire creativity and keep journaling fresh, there are many different types of journal prompts available. Some prompts may focus on self-reflection and personal growth , while others may be more creative or artistic in nature. Prompts can be tailored to specific goals or interests, such as improving relationships, managing stress, or exploring new hobbies.

Getting Started with Creative Journaling

Creative journaling is a great way to express your thoughts, feelings, and ideas in a fun and creative way . Whether you are an experienced writer or just starting out, there are many ways to get started with creative journaling .

Choosing Your Journal

The first step in getting started with creative journaling is choosing the right journal. There are many different types of journals available, including lined, blank, and dot grid. It is important to choose a journal that you feel comfortable writing in and that suits your style. Some people prefer a smaller journal that they can carry with them, while others prefer a larger journal that they can use to create art and writing.

Setting Up Your Journaling Space

Once you have chosen your journal, it is important to set up your journaling space. This can be a quiet corner of your home or a coffee shop where you feel comfortable and inspired. Make sure that you have all the supplies you need, including pens, pencils, markers, and stickers. It is also a good idea to have a comfortable chair or cushion to sit on, as well as a small table or desk to write on.

Getting started with creative journaling can be a fun and rewarding experience. By choosing the right journal and setting up your journaling space, you can create a space where you feel comfortable and inspired to write and create. With the right tools and a little bit of creativity, you can start exploring your thoughts and ideas in a whole new way.

Journal Prompts to Spark Creativity

Keeping a journal is a great way to express oneself creatively . It provides an outlet for ideas, thoughts, and emotions that can be transformed into various forms of art. Here are some journal prompts that can help spark creativity and imagination .

Visual Art Prompts

Visual art prompts encourage the use of drawing , painting, and collage to express oneself. These prompts can be used to create a visual representation of an idea, thought, or emotion. Some examples of visual art prompts are:

Draw a self-portrait using only lines.
Create a collage of images that represent your current mood.
Paint a landscape using only three colors.
Draw your favorite animal in an abstract style.
Create a comic strip about a funny experience you had.

Written Word Prompts

Written word prompts encourage the use of writing to express oneself. These prompts can be used to write a story, poem, quote, or any other form of written expression. Some examples of written word prompts are:

Write a short story about a character who can time travel.
Create a poem about the beauty of nature.
Write a quote that inspires you.
Write a letter to your future self.
Create a story that incorporates the phrase “once upon a time.”

Personal Reflection Prompts

Personal reflection prompts encourage the use of self-reflection to express oneself. These prompts can be used to reflect on past experiences, current emotions, and future goals. Some examples of personal reflection prompts are:

Reflect on a time when you overcame a difficult challenge .
Write about a person who has influenced your life.
Describe your dream job and why it inspires you.
Write about a time when you felt proud of yourself.
Reflect on a mistake you made and what you learned from it.

Journal prompts can be a great way to spark creativity and imagination. They provide a starting point for expression and can be used in various forms of art. By using these prompts, one can explore new ideas, thoughts, and emotions, and express them in a unique and creative way.

77 Creative journal ideas

ere are 77 creative journal ideas to spark your imagination:

Sketch your favorite place to relax.
Write a poem about the current season.
Create a collage from magazine cutouts.
Document your dream from last night.
Illustrate your favorite quote.
Doodle around the edges of the pages.
Paint using watercolors.
Make a list of books you want to read .
Draw a self-portrait.
Record daily affirmations.
Design a map of your ideal fantasy world.
Capture a childhood memory with words and images.
Make a vision board with pictures and words.
Write a short story set in your hometown.
Compose a song or write down lyrics.
Create a character and detail their backstory.
Press flowers or leaves onto the pages.
Try Zentangle or other pattern drawing.
Illustrate a scene from your favorite book.
Write a gratitude list with illustrations.
Create a mood board for your current mood.
Sketch the view from your window.
Write a haiku about nature .
Experiment with calligraphy or hand-lettering.
Draw your favorite animal.
Make a comic strip about your day.
Write down your favorite recipe with illustrations.
Create a timeline of your life with key events.
Sketch a still life of items on your desk.
Write a bucket list.
Illustrate your current playlist.
Paint an abstract representation of your emotions.
Make a list of places you want to visit.
Draw a scene from a recent dream.
Write about your perfect day.
Create a themed page (e.g., ocean, forest, space).
Draw a cartoon version of yourself.
Make a list of your favorite things and why you love them.
Illustrate a significant moment from the past week.
Write a poem about a color without naming it.
Create a texture page using different materials.
Sketch your pet or a favorite animal.
Write a short sci-fi story.
Create a page dedicated to your favorite season.
Experiment with blackout poetry.
Draw a series of faces showing different emotions.
Write a list of things that make you happy.
Illustrate a favorite childhood story.
Create a page of different handprints or fingerprints.
Write about a lesson you’ve learned recently.
Sketch a fantasy creature.
Make a list of goals for the year with illustrations.
Write a page of stream-of-consciousness thoughts.
Illustrate your favorite outfit.
Draw a mandala.
Write about someone you admire.
Create a collage of your ideal home.
Sketch something you’re afraid of and write about it.
Make a list of your favorite quotes.
Illustrate a song that’s meaningful to you.
Create a page of various textures you find around you.
Write about a place you’d like to visit and why.
Draw a series of objects in different perspectives.
Make a list of things you’re grateful for.
Illustrate a scene from a movie that stuck with you.
Create a page dedicated to your favorite plant or flower.
Sketch your hand in different positions.
Write a fictional diary entry.
Illustrate a proverb or idiom.
Make a list of things to do when you’re feeling down.
Create a page with only shades of your favorite color.
Draw a cityscape, real or imagined.
Write a conversation you wish you could have.
Illustrate a scene from your favorite fairy tale.
Create a page of patterns using different art supplies.
Draw a map of your neighborhood with personal landmarks.

Themed Journaling Ideas

Journaling is not only a way to record daily events but also a path to self-discovery, creativity, and mental health. Themed journaling can add purpose, clarity, and creativity to keeping a journal . Here are some themed journaling ideas that can inspire and motivate you to start journaling.

Travel and Adventure Journaling

If you love traveling, then a travel journal is perfect for you. It is a great way to document your adventures, memories, and experiences. You can include photos, tickets, maps, and other memorabilia to make your journal more personal and unique. You can also write about the places you visited, the people you met, the food you tried, and the things you learned. Travel journaling can help you relive your adventures and inspire you to plan your next trip.

Life Milestones and Memory Keeping

Life milestones and memory keeping journaling is a great way to document important events, achievements, and memories. You can write about your graduation, wedding, birth of a child, or any other significant event in your life.

You can also include photos, letters, and other memorabilia to make your journal more personal and meaningful. Memory keeping can help you reflect on your life, appreciate your achievements, and cherish your memories.

Emotions and Mindfulness Journaling

Emotions and mindfulness journaling is a great way to explore your feelings, thoughts, and emotions. You can write about your happy moments, your sad moments, your angry moments, and your grateful moments.

You can also reflect on your thoughts, beliefs, and values. Mindfulness journaling can help you become more aware of your emotions , thoughts, and behaviors. It can also help you manage stress, anxiety, and depression.

Themed journaling can add variety, excitement, and creativity to your journaling practice. Whether you love traveling, memory keeping, or mindfulness, there is a themed journaling idea that can inspire and motivate you to start journaling.

Creative Techniques and Materials

Mixing Media and Textures

One way to add interest and depth to a creative journal is by incorporating different textures and media. For example, using watercolors, markers, or colored pencils can add color and vibrancy to a page. Mixing paint and collage elements can create a unique and artistic effect. Using stickers, washi tape, or other decorative elements can add texture and dimension to a page.

When combining different media, it is important to consider how they will interact with each other. Mixing wet and dry media can create interesting textures, but it is important to let each layer dry completely before adding the next. It is also important to consider the weight and thickness of the materials used to avoid pages becoming too thick and difficult to turn.

Interactive Elements in Journaling

Adding interactive elements to a creative journal can make it more engaging and personal. For example, creating pockets or envelopes on a page can allow for the inclusion of small keepsakes or notes. Using fold-out pages or pop-ups can add a sense of surprise and playfulness to the journaling experience.

Interactive elements can also be used to document the creative process. For example, creating a timeline or mind map can help to visualize the steps taken to complete a project. Using a mood board or collage to gather inspiration can help to track the evolution of an idea.

Incorporating different techniques and materials into a creative journal can help to make it more interesting and engaging. By experimenting with different media and adding interactive elements, the journaling experience can become a dynamic and personal reflection of the creative process.

Incorporating Journaling into Daily Life

Journaling as a routine.

Establishing a daily journaling routine can be an effective way to incorporate journaling into one’s daily life. It can be helpful to set aside a specific time each day to write, such as in the morning or before bed. This routine can help make journaling a habit and ensure that it becomes a regular part of one’s daily routine.

One way to establish a journaling routine is to create a to-do list for the day and include journaling as one of the items on the list. This can help ensure that journaling is prioritized and not forgotten. Creating a gratitude list as part of the journaling routine can help cultivate a positive mindset and increase motivation.

Journaling for Personal Growth

Journaling can be a powerful tool for personal growth . By reflecting on past experiences and setting goals for the future, individuals can gain insight into their own values and motivations. Journaling can also help individuals identify patterns in their behavior and thought processes, which can lead to greater self-awareness and personal growth.

One way to use journaling for personal growth is to create a bucket list of goals and aspirations. This can help individuals clarify their priorities and focus their energy on achieving their goals. Writing letters to one’s future self can help individuals envision their ideal future and set goals to work towards that vision.

Incorporating journaling into one’s daily routine can be a powerful tool for personal growth and motivation. By setting aside time each day to reflect, set goals, and cultivate a positive mindset, individuals can improve their overall well-being and achieve their desired outcomes.

Frequently Asked Questions

What are some unique journaling techniques for capturing travel experiences.

Keeping a travel journal is a great way to document your experiences and create lasting memories. Some unique journaling techniques to capture travel experiences include sketching, painting, collaging, and including small souvenirs such as ticket stubs, postcards, and maps. These techniques can help you remember specific details of your trip and create a personalized keepsake.

How can beginners get started with creative journaling?

For beginners, it’s important to start with simple and easy-to-follow prompts. Some ideas include writing about your daily routine, keeping a gratitude journal , or documenting your dreams. Another helpful tip is to set aside a specific time each day to journal and make it a habit .

What creative journaling activities can enhance learning for students?

Creative journaling activities can enhance learning for students by encouraging critical thinking, reflection, and self-expression. Some examples include writing prompts that relate to course material, reflective journaling, and creative writing exercises. These activities can help students develop a deeper understanding of the material and improve their writing skills.

What are some sophisticated journaling ideas suitable for adults?

Sophisticated journaling ideas for adults can include writing about personal growth and development, reflecting on life goals and aspirations, and exploring philosophical and existential questions. Other ideas include writing about current events, political issues, and social justice topics.

How can I design my journal to foster creativity and organization?

Designing your journal to foster creativity and organization can be achieved through various techniques such as using different colors, incorporating images and symbols, and dividing your journal into sections. It’s important to find a design that works for you and helps you stay organized while also allowing for creative expression.

In what ways does creative journaling contribute to improving mental health?

Creative journaling can contribute to improving mental health by providing an outlet for self-expression, reducing stress and anxiety, and promoting mindfulness and self-awareness. Journaling can also help individuals process difficult emotions and experiences, leading to increased emotional regulation and improved overall well-being.

I'm Ben, a data engineer who adores journaling. My passion for recording life experiences inspired me to develop Otto's Journal, an online diary app. Join me as I blend data and storytelling in the ever-changing tech world, making journaling more accessible and exciting.

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25 Creative Things To Write In A Journal

Are you looking for some creative things to write in a journal?

Journaling can be an incredibly enriching activity, allowing us to express our thoughts, feelings, dreams and ideas on paper in ways that can help us better understand ourselves and keep track of our progress with personal growth projects over time.

However, creative things to write in a journal aren’t always easy or obvious - so what exactly should you write about in your journal?

In this article, we'll discuss various tips, prompts and ideas that can help spark your imagination as you fill up your blank pages with unique stories, poems or any other kind of writing inspired by your innermost thoughts! We'll also highlight the key benefits of keeping a creative writing journal, as well as some best practises for success - so that you can begin unlocking the power of self-expression today!

Creative entrepreneur sat working with a pen in his hand

What is Journaling

Journaling is a form of self-expression that involves writing down thoughts, ideas, and feelings to reflect on them later.

It’s a way to capture your personal experiences, and document the things that are important to you. By journaling regularly, you can gain insight into your mental state and emotions at different times in your life, as well as track and reflect on your growth over time.

Additionally, writing in a journal can also be incredibly therapeutic. It’s a great way to process your emotions, de-stress, and gain clarity about life events or situations.

Let's explore some of the benefits of writing in a journal!

Female entrepreneur, thinking of creative things to write in her journal

Benefits Of Writing In A Journal

Here are some benefits of keeping a creative writing journal:

Help you understand your thoughts and feelings better

Writing in a journal can help you gain insight into your thoughts and feelings. Regularly jotting down your innermost thoughts and feelings, can give you a better understanding of yourself and how you interact with the world around you.

Journaling can also help you identify patterns in your moods or behaviours, helping you to become more aware of any potential triggers for emotional outbursts or unhealthy habits.

Knowing our thoughts and feelings can be incredibly empowering, as it allows us to better recognize our strengths and weaknesses.

Record memories, ideas and experiences in one place

Journaling is a great way to capture your journey and watch yourself grow!

By keeping a creative writing journal, you can record memories, ideas and experiences all in one place – allowing you to easily look back on them. This can be especially helpful if you’re working towards a specific goal or project that takes longer than expected to complete.

Furthermore, it can be a great way to reflect on your life and make sure you’re meeting your goals.

Give you space to express yourself authentically and freely

Another great benefit of writing in a journal is that it gives you the space to express yourself authentically and freely.

With no one else around to judge or criticize your thoughts and feelings, you can feel more at ease expressing yourself without fear of judgement.

This can be especially helpful if you’re going through a difficult time and need an outlet to express your emotions. Writing in a journal can be a safe place to let out your feelings and begin the healing process.

Encourages self-reflection, growth and personal development

Keeping a journal can be advantageous as it encourages self-reflection, growth, and personal development. With regular journaling, you can better recognize your strengths and weaknesses while exploring new ways to develop yourself personally.

It can be especially helpful when it comes to developing certain skills such as problem-solving, decision-making and communication.

By regularly reflecting on the topics discussed in your journal, you can better understand how to apply them to everyday life.

A great way to relieve stress and anxiety

A great way to relieve stress and anxiety is by writing in a journal. Writing can be an effective tool for managing emotions, avoiding mental exhaustion , and helping us process our thoughts, feelings and reactions to certain situations.

It can be especially helpful in times of distress as it provides a safe space for us to express ourselves without judgement.

Journaling can help us understand our thoughts and feelings better, recognize patterns in our moods or behaviours, and gain clarity about life events or situations.

Assists you to form new habits

Turn your life around with journaling – form new habits, gain insights and level up! By tracking your progress, you’re able to get a better understanding of how much time and effort it takes to change or create a new habit.

By regularly writing down your goals, motivations and plans, you're more likely to stay focused and follow through with them.

Not only that, but it’s also a great way to measure your progress and celebrate your successes along the way!

Serves as an outlet for creative expression and problem-solving

Journaling can be a great way to express yourself creatively, brainstorm ideas, and even solve complex problems. By writing down your thoughts, you can gain clarity on situations or tasks that may seem overwhelming at first.

Through creative expression, you can explore new perspectives and come up with unique solutions to difficult problems.

To ensure you'll experience these benefits of journalling, OCCO London offers the Morning Mindset Journal to boost both your productivity and creativity with an easy-to-use morning routine that sets you up for the day.

After knowing some of the benefits of journalling, it's time to know some creative things to write in your journal.

Creative man writing in his journal whilst sat down

25 Fun And Creative Ideas To Write In A Journal

Here are the 25 fun and creative ideas you can try writing in your journal:

Free write and brainstorm

Freewriting and brainstorming are powerful techniques that can help you unlock your creativity and generate new ideas.

By incorporating these techniques into your journaling practice, you can tap into your subconscious mind and discover new possibilities. Start by setting aside a dedicated time each day for freewriting and brainstorming, and see where your creativity takes you.

1. List your biggest accomplishments

Listing your biggest accomplishments can be an effective way to remind yourself of all that you have achieved.

Journaling about your accomplishments is a great way to build confidence and self-esteem . Taking the time to reflect on what you’ve done and appreciate your successes can help motivate you to reach new heights.

Furthermore, it can also help you to identify areas for improvement.

2. Write down your upcoming goals

Setting goals is an important part of personal and professional growth. Writing down your upcoming goals in your journal can help to keep you focused and motivated.

It's also a great way to track your progress over time, as you can easily look back at past goals and reflect on what has been accomplished.

When writing down your goals, be sure to break them down into smaller milestones that are more easily achievable. This can also help you prioritise tasks to achieve big goals .

3. Brainstorm new ideas

Brainstorming new ideas can be a great way to come up with innovative solutions, or even just to have some fun and explore creative possibilities. Writing down your ideas in your journal can help you stay organised and focused.

Take some time each day to brainstorm new ideas. It could be related to business, personal growth, art, or anything else that interests you.

Start by writing down all the ideas that come to mind, and then go back and refine them.

4. Make a list of places you want to travel to

Travelling is a great way to explore and expand your horizons, so why not make a list of all the places you'd like to visit in your journal? Making a list of places you want to travel to can help inspire you and motivate you to plan trips.

You can also use this as a way to track your progress, as you can look back in the future and see which places you've already been to.

So, these are some freewriting and brainstorming ideas that you can incorporate into your journal. Give it a try and see how it can help you unlock your creativity and generate new ideas.

creative entrepreneur writing in her journal whilst sat at her desk

Write about your dreams

Writing about your dreams can be a great way to explore your innermost desires and wishes, and is an effective way to express yourself, as well as gain insight into what you truly want out of life.

When writing about your dreams and fantasies, try to be as creative as possible. Paint a picture with words and delve deep into the details of your dream world.

5. Write about what your dream life looks like

Writing about what your dream life looks like can be a great way to explore different possibilities and envision the life you want.

Start by imagining your ideal day, from waking up in the morning to going to bed at night. Think about where you live, who you spend time with, what kind of work you do, how you spend your free time, and more.

The more detailed you get, the better. Writing about your dream life can help to give you clarity on what you want, as well as motivate you to take action towards achieving your goals.

6. Write about how you would feel if you did not complete the dreams you so desire

Writing about how you would feel if you did not complete the dreams you so desire can be a great way to reflect on your goals and the importance of achieving them. It can help provide clarity on why these goals are meaningful and motivate you to work towards them.

Thinking about the disappointment and regret that would come with failing to achieve your dreams can also help to create a sense of urgency and inspire you to take action.

7. Write about the imaginary world created by your wildest imagination

Exploring the depths of your imagination can be a great way to unlock creative ideas and express yourself in unique ways.

Writing about an imaginary world in your journal is a great way to do this, as it gives you plenty of freedom to create whatever you want. When writing about this imaginary world, try to be as creative and detailed as possible. Describe the environment, the people, the cultures, and anything else that comes to mind.

You can also use this exercise to explore your fears, hopes and dreams for the future. Consider what kind of world you want to live in and how you could make it a reality.

Creative entrepreneur working at his desk

Take notes on inspiration and ideas

Taking notes on inspiration and ideas can be a great way to capture your creative thoughts and explore them further.

When taking notes on inspirations and ideas, make sure to be as detailed as possible. Describe the source of the inspiration, how it made you feel, and why you think it would be a good idea to pursue.

You can also use these notes to track your progress on any creative projects you are working on, and review them for new ideas when needed.

8. Capture song lyrics that inspire you

Capturing song lyrics that inspire you can be a great way to explore your creativity and gain insight into the stories behind the songs. Taking the time to write down the lyrics of songs that speak to you can help you gain a deeper understanding of their meaning and how they relate to your life.

When capturing song lyrics, try to be as detailed as possible in order to really capture their essence.

Be sure to include the song title, artist and any other information that could help you later on when trying to recall it. You can also add in notes about how it made you feel or what it means to you personally.

9. Document inspiring quotes or mantras

Recording quotes and mantras in your journal can be beneficial for capturing your thoughts and exploring new ideas.

Writing down quotes or mantras that have resonated with you can help you reflect on their meaning and gain insight into how they relate to your life.

When documenting quotes or mantras, make sure to be as detailed as possible. Write out the full quote or mantra and be sure to include the source.

You can also add in notes about why it resonated with you, how it made you feel or what it means to you personally.

10. Compile newspaper clippings or magazine articles that interest you

Curating newspaper clippings and magazine articles that interest you can provide a way to document and remember stories.

Keeping a journal of articles can help you identify and consider different perspectives, as as explore new topics without bias. When compiling newspaper clippings or magazine articles, make sure to be as detailed as possible.

Write out the full article and be sure to include the source. You can also add in notes about why it interests you, how it made you feel or what it means to you personally.

Making notes about aspirations and ideas may help retain creative thoughts for further exploration. You could give it a try.

Female creative entrepreneur writing in her journal whilst sat in her kitchen

Write down thoughts and life experiences

Documenting your thoughts and experiences can be a useful tool to reflect on your journey and observe how much you have developed.

Taking the time to reflect on past experiences can help you process them in a meaningful way and gain clarity on what you have learned from them.

When writing about your thoughts and life experiences, make sure to be as detailed as possible. Describe the events as they happened, how you felt, and what you learned from them.

11. Describe what feeling you arose during your day

Keeping track of your emotions throughout the day can help to understand how you are currently experiencing your feelings. Making an effort to document your thoughts can facilitate deeper understanding of oneself and aid in handling life events.

For example, if you’re feeling anxious, writing down your thoughts can help you gain clarity on why and how this emotion arose. You can also note what triggers these emotions and how to best cope with them.

Ensure that you are descriptive when documenting your emotions throughout the day. Describe the events that caused these feelings, how you felt, and how it impacted your day.

12. Reflect and write about conversations you've had with special people

Journaling about conversations with special people can be a useful way to both remember and gain insight into the relationships in your life.

Capture meaningful conversations and hold onto them forever - let them help you remember and make sense of the special moments in life!

When capturing conversations, make sure to be as detailed as possible. Describe the events that led up to the conversation, the full dialogue, and how it made you feel. You can also include notes about why it was meaningful to you or what you learned from it.

13. Generate a timeline of all the key events in your life so far

Creating a timeline of notable events in your life can provide an opportunity to reflect on your journey and determine how much development has taken place. Keeping a record of significant moments can aid in recalling them, as an indication of personal growth.

When creating a timeline, make sure to be as detailed as possible. Include dates, places, and any other details that are important to the story. You can also add notes about why these moments were meaningful or what you learned from them.

Giving this exercise a try now can be a great way to document your journey and gain insight into your growth.

Creative entrepreneur working on his laptop

Incorporate creative writing prompts

Creative writing prompts can be a great way to explore new topics, gain a fresh perspective and develop your writing skills.

Incorporating creative writing prompts into your journaling practice is an excellent way to practise self-expression and discover new ideas.

14. Record observations from everyday life

Record observations from everyday life can be a fascinating and creative thing to write about in your journal.

The world around us is full of wonder and beauty, and taking the time to observe and reflect on the things we experience can help us appreciate them even more.

To start, think about the things you encounter on a daily basis. It could be something as simple as the sound of birds chirping outside your window or the smell of freshly brewed coffee in the morning. Try to observe these things in detail, using all of your senses to capture the experience.

As you record your observations, be sure to include specific details. For example, instead of simply saying "I saw a bird," describe its size, color, and behavior.

You could also reflect on the emotions or thoughts that the observation evokes in you. Maybe the sight of a rainbow after a storm fills you with a sense of hope and wonder, or the sound of a baby's laughter brings you joy.

15. Formulate hypotheses about how the world works

Generating hypotheses about how the world operates can create a deeper connection to our environment.

It is also a great tool to train the mind and explore different ways of interpreting our surroundings.

When formulating hypotheses, make sure to think critically and analyze what you observe. Ask yourself questions like “What could cause this?” or “ What might this mean?” and look for potential answers.

16. Compose letters to yourself for future reading

Composing letters to yourself for future reading can be a unique and creative way to use your journal. It allows you to reflect on your current state of mind and life circumstances and provide advice or encouragement to your future self.

Here are some tips for writing letters to yourself for future reading:

Set a future date : Decide on a future date when you want to read the letter. It could be a year from now, five years from now, or even further into the future. Setting a specific date will give you something to look forward to and can help you maintain perspective on your current situation.

Write honestly : Be honest and vulnerable in your letter. Write about your current thoughts, feelings, and experiences, even if they're difficult or uncomfortable to express. This letter is for you, and you don't have to worry about anyone else reading it.

Provide advice or encouragement : Use your letter to provide advice or encouragement to your future self. Think about what you would want to hear if you were in a difficult situation or feeling discouraged. Share the lessons you've learned and the insights you've gained.

Reflect on your goals : Consider your current goals and aspirations and reflect on how they may have changed over time. Encourage yourself to keep striving for what you want and remind yourself of why those goals are important to you.

Include mementoes : Consider including mementoes, such as photographs, ticket stubs, or other items that are meaningful to you. This can help you remember specific moments in time and can make your letter feel even more personal.

Seal the letter : Once you've finished writing your letter, seal it in an envelope and write the date on the outside. This will create a sense of anticipation and excitement for when you open it in the future.

Writing letters to yourself for future reading is an excellent way to reflect on your current state of mind and life circumstances while providing encouragement and advice to your future self.

By being honest and vulnerable in your writing, reflecting on your goals, and including meaningful mementoes, you can create a letter that is personal, reflective, and inspiring.

17. Stop throughout the day for timed freewriting prompts

One great way to get your creative juices flowing is to set aside a few moments each day for timed freewriting prompts.

Choose a topic that intrigues you and give yourself a limited amount of time, such as five minutes or less, to write without censoring yourself. This can help you unearth new ideas, thoughts, and feelings that may be hiding beneath the surface.

Furthermore, timed freewriting prompts can help you get into a state of flow where you can focus on the present moment without worrying about what comes next.

These ideas outlined can be helpful to those looking to jumpstart their creative journaling process. Whether you're writing a letter to your future self, reflecting on your goals and aspirations, or taking part in timed freewriting prompts, using these creative ideas can be a great way to explore the depths of yourself and uncover new insights into who you are and what you want from life.

creative female entrepreneur writing in her journal

Reflect on your emotions

Reflecting on your emotions can be a great way to gain insight into yourself and process any difficult experiences you may have gone through.

Taking some time to write down how you're feeling, exploring what caused those feelings, and understanding why they're important can help you understand yourself better. As you reflect on your emotions, it's important to be kind and compassionate with yourself.

You don't need to judge yourself for having certain feelings, but rather take the time to explore them and learn from them.

18. Visualize happy memories through writing

Incorporating happy memories into writing can be a beneficial way to increase positivity in one's journal. Take some time to reflect on moments in your life that have made you feel truly happy and fulfilled.

Then, take the time to write about those moments in as much detail as you can. Consider including vivid descriptions of the setting, how you were feeling in that moment, and what made it so special.

The more details you include, the more vivid and real the memory will become in your mind. This can be a great way to create an uplifting feeling whenever you read or revisit your journal entries.

19. Track when mood changes happen

Mood tracking is a great way to gain insight into your mental health and wellbeing. Keeping track of when your mood changes can help you identify patterns in your behavior and emotions that may not be immediately obvious.

Take some time each day to write down how you're feeling, what events may have contributed to the change in mood, and what thoughts or feelings were present during this time.

20. Express raw feelings without judgement

Reflecting on feelings without judgment can be beneficial for personal development. Writing is a great way to release any emotions that may be pent up inside you, as well as help you gain clarity on the root cause of these feelings.

When writing about your emotions, it's important to resist the urge to judge yourself or invalidate your experience. Instead, take the time to explore these feelings and gain insight into why they may be occurring.

This can help you understand yourself better, as well as learn how to effectively manage your emotions in the future.

21. Send kind thoughts to loved ones who have passed away

Writing can be a great way to express your love and gratitude for those people in your life who have passed away.

When journaling about someone who has passed away, take some time to write down how you feel about that person, including the impact they had on your life and the sense of loss when they left.

If you struggle with expressing yourself verbally, writing can be a great way to communicate your feelings in a safe and meaningful way.

Reflecting on your emotions through journalling can be a great way to gain insight into yourself and your relationships with others. Taking the time to explore your emotions can help you better understand and manage them in the future.

Creative lady sat on a rock writing in her journal

Plan your life

Planning your life can be a great way to gain clarity and insight into your goals and dreams. Taking the time to write down what you want to achieve, both in the short-term and long-term, can help you stay focused and motivated.

When planning your life, consider writing down various aspects, such as career goals, financial goals, relationships goals and educational goals. You can also break down these goals into smaller, more achievable tasks.

22. Outline what you want to achieve in your life

Outlining what you want to achieve in life can be a great way to gain an understanding of your goals and dreams.

Writing down your hopes, dreams and aspirations for the future can help you stay focused and motivated on achieving them. Take some time to consider which areas of your life are most important to you. This could include career goals, financial goals, relationships goals or educational goals.

Once you have an idea of what you want to achieve in life, take the time to break down these goals into smaller, more achievable tasks that can help you move closer towards your desired outcome.

23. Develop a creative business idea

Developing a creative business idea can be a great way to channel your creativity and turn it into a successful venture. When getting started on your business idea, consider the skills or interests you possess that could be advantageous in this endeavor.

Take some time to brainstorm potential ideas, exploring what products or services you could offer that would appeal to a certain target market. Consider how you could stand out from the competition and make your business unique.

If you are a creative person searching for some innovative business ideas, click on 50 Innovative Small Business Ideas For A Creative Person.

Once you have an idea of what you want to do, take the time to develop a business plan that outlines how you can turn your creative idea into a successful business.

24. Reflect on what you want to change in your life

Reflecting on areas of your life that may require improvement can enable you to attain clarity and understanding. Writing down your goals can help you to remain focused and driven as you strive to reach them.

When writing about what you want to change, consider both small and large changes that could make an impact on your life. This could range from making small lifestyle changes to working towards a long-term goal.

Looking to make a transformation? Start by brainstorming what you'd like to do, then chunk those ideas down into smaller, bite-sized pieces that will get you closer to your ultimate goal!

25. Plan how you will grow your creative business

Planning how you will grow your creative business is an essential step in turning your creative idea into a successful venture. Taking the time to develop a business plan can help you to identify potential challenges and work out ways to overcome them.

When creating a plan for your business, consider aspects such as marketing strategies, sales tactics, production plans and the potential for growth. Research competitors in the market and identify how you can differentiate yourself from them.

Knowing your business priorities can help you to stay motivated and focused on the steps you need to take in order to reach your long-term goals. Some tools can assist you with prioritising your tasks and keeping track of your progress like the OCCO London's Priority Pad.

These 25 creative journal ideas can help you to gain clarity and understanding of your personal life, career and business goals. Writing down your thoughts can help you to stay focused and motivated on achieving them.

After exploring everything above, perhaps you still have some questions. Here, we have tried to answer many of them, from the most common to the more complex. So, let's check out some of the frequently asked questions about this topic.

Creative man thinking of creative things to write in his journal

Frequently Asked Questions

Here are some of the most common questions people have about creative writing in a journal:

How can free writing help with creativity in journaling?

Free writing is a great way to jumpstart your creativity when journaling.

This technique involves expressive writing or writing out whatever thoughts come to mind without worrying about grammar, structure, or deadlines. It allows you to explore new ideas and insights that you otherwise may not have considered.

Free writing practice can help you express yourself more freely and without fear of judgement. It can also help generate fun ideas for stories, essays, or other creative projects.

Can reflecting on experiences help increase my creativity when writing in a journal?

Reflecting on experiences can lead to increased creativity when writing in a journal. Reminiscing on past experiences can help bring to light new perspectives and ideas that may not have been considered before.

Reflecting on experiences can also bring about feelings of gratitude and appreciation for the things we often take for granted.

Writing about experiences also allows us to process our emotions and gain a better understanding of how we are feeling. This can help us to remain mindful of our feelings and uncover new creative solutions that may not have been considered before.

How do I use creative visualisations in my journal writing?

Creative visualisations can be a powerful tool for accessing the subconscious and unlocking creative ideas when writing in a journal.

It allows you to tap into your imagination and explore new possibilities that may not have been considered before. When using this technique, focus on a scene or idea that resonates with you and allow your mind to expand it further.

Visualisations can help you connect with your inner self and gain a better understanding of yourself and the world around you.

By combining creative visualisations with writing, you can unlock new insights and ideas that may not have been considered before.

What are some ways I can incorporate poems and storytelling into my journal entries?

Incorporating poetry and storytelling into your journal entries can be a great way to express yourself creatively. Poems can help capture the emotions of a moment in time, while stories can bring to life deeper meaning or insight.

When writing poems, it is important to focus on the language you use, as well as the structure and rhythm of your words.

There are many forms of poetry, so it is important to do your research and explore which one best suits your writing style.

When writing a story, focus on creating characters and plot lines that will bring depth and life to your story. This can help you to express yourself more freely and bring ideas and feelings to the surface that may not have been considered before.

These creative journal ideas can help you gain a better understanding of yourself and the world around you. They can also help you to express yourself more freely, unlock new ideas, and explore different perspectives.

Are there any other tips for getting creative and inspired when writing in a journal?

There are several strategies that can help promote creativity and inspiration when writing in a journal.

One of the most effective techniques is to practise mindfulness. Being mindful allows you to be present in the moment and focus on your thoughts, feelings, and emotions without judgement.

This can help ignite creativity by allowing you to explore different perspectives and ideas that may not have been considered before.

Creative lady writing in her journal whilst sat in her office

Using your journal for writing creatively can be a great way to express yourself and stay motivated throughout your day-to-day life.

Through brainstorming ideas, utilizing creative visualisations, experimenting with poetry or storytelling techniques, and practising free-writing sessions, using creative techniques can open up new levels of self-reflection and self-expression that could revolutionize your outlook on life while allowing you to draw upon inspiration at any time!

By incorporating these strategies into your daily routine, you’ll give yourself more opportunities to enjoy personal moments by immersing yourself in what brings you joy and satisfaction as well as furthering your understanding of who you are as an individual.

So why not get started today and start filling your pages with creativity?

If you found this article helpful, please share it with others who may also benefit from it and do not forget to level your thoughts in the comment section.

At OCCO London, we are on a mission to inspire and empower creative people like you with actionable tips to help you create a life you love.

Thank you for taking the time to read through this article. We hope that it has provided you with some useful ideas for your next journaling session.

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55 Inspiring Bullet Journal Ideas To Try Right Now

This is such a versatile system.

Collage of bullet journal ideas, including a fitness tracker and reading log

Journaling has a lot of benefits, like reducing stress and keeping you organized. There are all sorts of ways to journal, including a calendar diary, a blank book, or daily writing prompts. One method that’s become incredibly popular in recent years is bullet journaling. Learn more about this system, and get lots of creative bullet journal ideas to try.

What is a bullet journal?

A bullet journal is a book with pages full of faint dots in a grid pattern. It’s similar to a blank book in that you can turn any page into anything you like. But the grid of dots helps many people feel a little more organized and inspired. You can connect the dots to make calendars, tracking grids, and much more. Or you can ignore them and just doodle or create a work of art on each page.

Most people who use bullet journals enjoy the creativity involved. Many of them use stickers, templates, markers, and other stationery supplies to make their journals colorful works of art. But you don’t necessarily need to use a bullet journal that way. This system is so versatile that it can really work for anyone.

You can find lots of bullet journal inspiration by searching sites like Instagram. Tip: Try using the hashtag #bujo in addition to #bulletjournal when you search. This nickname is very common in the bullet-journaling community.

Learn much more about bullet journaling here.

How To Choose a Bullet Journal

Open bullet journal showing blank pages folded into a fan pattern

There are lots of bullet journals to choose from out there. (You might also see them called dotted grid notebooks, dotted journals, or something similar.) Make sure you choose one that lies flat when it’s open so you can easily write on the entire page. Also look for heavy-duty paper, since a lot of the fun of bullet journaling involves markers and colored pens that can bleed through thinner pages. Pick a size that makes sense for you: Do you want large pages with tons of room or something smaller that you can tuck into your handbag or pocket?

These well-reviewed notebooks are perfect for those who are ready to give bullet journaling a try:

Artfan Bullet Dotted Journal

If you’re not sure if bullet journaling is for you, try an inexpensive notebook like this. It’s small, at 5 x 8 inches, but the thick pages and lie-flat binding have led to more than 6,000 5-star reviews.

Buy it: Artfan Bullet Dotted Journal on Amazon

Flying Eagle Dot Grid Notebook

This full-size journal has a spiral binding and more than 200 pages, so it has plenty of room for any bullet journal ideas you want to try out.

Buy it: Flying Eagle Dot Grid Notebook on Amazon

Bullet Journal Ideas for Beginners

Ready to try it out? Here are some easy, basic bullet journal ideas for beginners.

Bullet journal pages with a calendar for June and drawings of hibiscus flowers

Calendar pages are one of the most basic and common bullet journal pages. Use a ruler or straight-edge to connect the dots into a grid, making the blocks any size you like. Then you can decorate the calendar pages with drawings, stickers, and more.

Simple task list in a bullet journal with scheduled items and to-do items in columns

There are lots of creative ways to set up a task list. Some people connect the dots to make tiny checkboxes. You can also make a single slash mark for each item, then add a second to create an X when you’ve finished the task.

Exercise Tracker

Keep track of your daily exercise with a simple tracker page. If you like to mix up your routines, use different colors to indicate the various types of exercise you complete.

Budgeting pages in a bullet journal, with space for fixed expenses, variable expenses, income, and more

A budget layout is a very personal thing, so choose the style that works best for you. All that matters is that you stick to that budget!

Simple bullet journal pages showing daily schedules hour by hour

Schedule pages can be very simple, or they can be more artsy and colorful. Experiment with both styles, and see which you prefer.

Study Tracker

Study planner page in a bullet journal drawn as sticks of bamboo behind a red panda

Tracker pages can be simple grids or something a little more creative. We love the sweet design of this red panda page!

Mood Tracker

Here’s another creative type of tracking page, this one for moods. Note that each flower petal gets its own color, depending on your overall mood that day.

Goal Setting

Two-page journal spread showing yearly goals, a timeline for meeting them, and a progress tracker

Goal pages are another very common bullet journal feature. Some people prefer to keep them simple so they’re not overwhelming. Others use their goal page for inspiration, making them creative and full of color and life.

Goal Tracker

Bullet journal pages showing goals for a year, with space for tracking progress

Once you’ve set your goals, don’t forget to track them! You might set up your tracker by day, week, or month, or simply track the progress you’ve made toward achieving each goal.

Habit Tracker

Combine all your habit trackers into one simple page, where you can simply mark whether you met your goals for each day.

Daily Gratitude

Gratitude Tracker page in a journal with a line for each day of the month, with purple and orange flowers

Bullet journaling is meant to be a mindfulness activity, so be sure to include a page each month for documenting all the things you’re currently thankful for.

More Creative Bullet Journal Ideas

Once you start bullet journaling, you’ll be amazed at all the possibilities! Take a look at these imaginative ideas for inspiration.

Daily Overview

A daily task list page in a bullet journal, with to-do items, habit tracker, and more

Many people like to create a separate page in their journal each day to document what they need to do and what they actually accomplish. Spending a few minutes on this exercise each day is a form of mindful meditation and can be very soothing.

Year-at-a-Glance

Get a look at the big picture with a year-at-a-glance layout. That color-coding is gorgeous and practical.

Lesson Planner

Lesson plan grid by subject and day, with activities for each

Teachers, have you tried using a bullet journal as a lesson planner? You might be surprised at how well the flexibility works for you!

Meal Planner

Create a list of your family’s favorite standard meals. Then, draw from those ideas and set up a meal plan for the week or month.

Sleep Tracker

Tracking the amount, timing, and quality of your sleep can help you see how it connects to your overall health. This simple sleep tracker is easy to create and provides useful info at a glance.

Reading Tracker

Page in a journal tracking the amount of time spent reading or listening to books in September

If you’re trying to read a little more, create a tracking page in your journal. It’s also a good place to record books you’re planning to read in the future.

Yearly Bookshelf

Two-page journal spread showing drawings of bookshelves, with some titles filled in and some left blank

How cool is this idea for tracking the books you read each year? And it’s really not that hard to draw if you use the dots and a straight-edge as a guide.

Self-Care Tracker

Pac-Man themed self-care tracking pages in a bullet journal

Be sure you’re meeting your self-care goals with a clever page design like this one that uses everyone’s favorite ’80s video game character!

Mind map drawn over two pages of a bullet journal to help organize thoughts

Mind mapping lets you get ideas out of your head and down onto paper, in a somewhat organized fashion. You can refer back to these pages as you set goals and create task lists.

Project Planner

Project planning pages in a journal with goals, to-dos, and space for planning

Planning a project in advance is good, and keeping your plan in your bullet journal means you’re less likely to lose it before you implement it!

Personal Reflection

A bullet journal page reflecting on the day's experiences

Take a few minutes to think about your recent life activities and events, and to consider your current state of mind. This kind of mindfulness is very helpful at reducing stress.

Daily Journal

Bullet journal pages filled with daily reflection writings

If you like to keep track of what you’ve been up to on a daily basis, a bullet journal is a terrific option for that. Many people like to add drawings, stickers, and other creative elements to these pages too.

Bullet journal page showing a music playlist for the month of September

Capture the music of the moment with a playlist page! These are fun to look back on when the year draws to a close, helping you see the soundtrack that’s been scoring your life.

Sideways Spread

Calendar pages in a bullet journal, with the journal turned sideways to use the pages vertically

Embrace the flexibility of your bullet journal with a sideways spread! This can be useful for all sorts of bullet journal ideas.

Monthly Theme

Bullet journal page with a camping theme for the month of August

Lots of bullet journalers like to create a title page for each new month, often with a theme they’ll use all month long. These colorful pages can help set the mood for the weeks to come.

One Line a Day

If a full journal entry seems like too much, try this easy page. All you need to do is write one sentence each day, capturing the mood and most important moments of the day.

Anxiety Tracker

Need to tame the anxiety monster? Try tracking your anxiety level each day so you can identify patterns and make connections.

Month in Review

Monthly review pages in a journal for August, with stickers and other doodles

When the month draws to a close, create a spread where you reflect on the highlights and accomplishments before you move on to the next one.

Expense Tracker

Trying to get a better handle on your finances? Use an expense tracker so you’ll have a clearer picture of where all that cash is really going each month.

Book Review

Whether you belong to a book club and want to organize your thoughts, or simply love to write reviews for your own enjoyment, these bullet journal pages are always fun and relaxing.

Illustrated quote page in a bullet journal

You can use this page to document and illustrate one favorite quote, or create a whole collection you can reflect back on as needed.

Doodles in a journal, with text reading Doing My Best surrounded by simple colorful flowers

Every blank page is just waiting for you in a bullet journal, so if you feel like doodling, then doodle away!

Daily Delights

Each day has a highlight, so take a moment to jot it down before you go to sleep.

Distance Tracker

Two-page spread in a journal with footprints tracking the number of miles run in a year

Prepping for a 10K or a marathon, or just want to encourage yourself to run or walk more? A distance tracker is a fun way to keep yourself on the right path.

Fitness Tracker

Lay out your favorite exercise routines, then track how often you complete them. This is a good way to see if you need to balance out certain fitness routines, like cardio and strength training.

Recipe Page

Turn a bullet journal into a cookbook, or just capture a favorite recipe every so often. Be sure to include your own notes on making the recipe a success.

Recipe Collection

A collection of recipes in a journal, with flip-open tabs for ingredients and directions

We love this quick collection of favorite family meals! Printing them on separate paper and pasting them in is a brilliant touch.

Hydration Tracker

Most of us never seem to drink enough water, no matter how hard we try. A hydration tracker might give you the nudge you need to meet hydration goals.

Travel Wish List

Use your journal pages to document all your travel dreams! You’ll appreciate having these pages when it’s time to plan your next vacation.

Packing List

Speaking of travel, a packing list page is another bullet journal winner. Keep a standard packing list you can alter as needed for each trip—it’s a real time-saver.

Trip Planner

As you prepare to travel, create lists of places to go, things to do, and other details that will help make your trip a success.

Travel Diary

Bullet journal 2-page spread documenting travels through the White Mountains

When the trip finally comes, don’t forget to take time each day to document the fun you have along the way!

Two pages in a bullet journal showing tigers swimming in a pool around a large blank space labeled Brain Dump

Sometimes it’s nice to just have a place to jot down notes, worries, and anything else that’s taking up space in your brain. Later on, you can look back over this “dump” and use it to make more organized lists or charts.

Unorganized Thoughts

If you don’t like the term “brain dump,” try an Unorganized Thoughts page instead.

Two-page spread in a journal with lots of blank space for taking notes

Here’s another take on a “no-rule” bullet journal page. Keep it clean and simple so you can jot down whatever you need to.

An About Me page in a journal, with a list of facts and a line drawing of the author

It can be really fun to create an About Me page every so often (maybe once a year or so), so you can track your own personal growth and achievements.

Class Notes

Bullet journal pages with notes on the correct proportions for drawing a human face

Bullet journals can be a terrific place to take class notes to help you study later on. ( Check out 7 Helpful Note-Taking Strategies here. )

Bucket List

Dream big on your bucket list! Some people like to make them for a season, a year, or even a month. Or create an ongoing bucket list with goals for your entire life.

Affirmations

When you need daily inspiration, turn to your affirmation page and remind yourself just how great you really are.

Chore Chart

Spread in a journal detailing housecleaning chores and timing

These aren’t just for kids! Create a detailed cleaning schedule to help yourself remember all those pesky household chores.

Gift Planner

Journal page used to plan Christmas cards and gifts

Get ready for the holidays or plan out your gift-giving needs for the year ahead with this bullet journal idea.

Birthday List

A journal page with outlines of cupcakes, one for each month, with birthdays and dates listed in each

Remember all those VIBs (Very Important Birthdays) with a bullet journal page. We love the cupcake theme on this one!

Page titled Undo List with lines for filling in habits to break

To-do lists are great, but an Undo List can help you break bad habits. So clever!

Best Moments and Dreams

Capture the highlights and goals from a vacation, a season, or an entire year with this spread.

A page in a bullet journal with drawings of flowers and a monarch caterpillar

Love to draw, sketch, or paint? Fill your journal with your own beautiful works of art!

Do you use bullet journals with your students or for yourself? Come share your bullet journal ideas in the We Are Teachers HELPLINE group on Facebook .

Plus, 38 simple ways to incorporate social-emotional learning throughout the day ..

These creative bullet journal ideas work for adults and kids, making them perfect for teachers and students alike.

8 Creative Ways to Use Sketchnotes in Your Classroom

It's like doodling with purpose. Continue Reading

5 Benefits of Journaling for Mental Health

In fact, studies show that time spent journaling about our deepest thoughts and feelings can even reduce the number of sick days we take off work (Sohal, Singh, Dhillon & Gill, 2022).

Research suggests that journaling can help us accept rather than judge our mental experiences, resulting in fewer negative emotions in response to stressors (Ford, Lam, John, & Mauss, 2018; Baikie & Wilhelm, 2005).

This article explores the numerous benefits of journaling and introduces guidance and techniques to support clients as they attempt to express how they feel and think.

Before you start reading, we thought you might like to download our three Stress & Burnout Prevention Exercises (PDF) for free . These science-based exercises will equip you and those you work with, with tools to manage stress better and find a healthier balance in your life.

This Article Contains:

Why is journaling good for you, 5 surprising benefits of journaling, how to journal for optimal mental health, getting started – journaling prompts, resources from positivepsychology.com, a take-home message.

Journaling is a widely used non-pharmacological tool for coaching and counseling and the treatment of mental illness. Two forms of journaling are particularly commonplace in psychotherapy (Sohal et al., 2022):

Expressive writing Typically performed over three or four sessions to access the client’s innermost feelings and thoughts; focusing on the emotional experience than events, people, or objects.
Gratitude journaling Involving a focus on the positive aspects of life through capturing situations, events, and interactions for which we are grateful.

Keeping a record of personal thoughts and feelings is particularly helpful in supporting mental health by (WebMD.com, 2021):

Reducing anxiety
Breaking away from a nonstop cycle of obsessive thinking and brooding
Improving the awareness and perception of events
Regulating emotions
Encouraging awareness
Boosting physical health

The positive effects of journaling can even be felt when not performed daily – helping the individual better understand their needs and boosting their wellbeing (Tartakovsky, 2022).

Research on Journaling

Studies show that by capturing our thoughts and feelings on paper, “participants often reveal a considerable range and depth of emotional trauma” (Baikie & Wilhelm, 2005, p. 339).

Indeed, while the experience of writing can be upsetting, clients report they find it valuable and meaningful and, ultimately, a valuable part of the acceptance process.

In fact, based on client self-reports, research suggests a wide range of physical, cognitive, and emotional benefits from expressive writing (Baikie & Wilhelm, 2005):

Lowered blood pressure
Improved lung and liver function
Less time spent in hospital
Better moods
Improved psychological wellbeing
Fewer depressive and avoidance symptoms
Reduced stress-related visits to the doctor
Less work absenteeism
Less time out of work following job loss
Higher student grade averages

Not only that, but research into gratitude journaling suggests that “study participants who regularly drew their attention to aspects of their lives that made them feel blessed increased their positivity” (Fredrickson, 2010, p. 187). However, a caveat exists. Recording what makes us feel grateful every day can become monotonous, even zapping positivity. A few days a week may be sufficient.

The Psychology Behind Journaling

“Research has consistently linked the habitual tendency to accept one’s mental experiences with greater psychological health” (Ford et al., 2018, p. 2). Study findings suggest that accepting our feelings is linked to better psychological health and positive therapeutic outcomes, including improved moods and reduced anxiety.

And this is where journaling can help. It can promote acceptance–and mindful acceptance in particular–which is a valuable and effective way of getting unstuck, freeing ourselves to move forward (Forsyth & Eifert, 2016).

While the exact mechanisms involved in journaling that confer physical and mental health benefits are not clear, the following psychological processes may be involved, to a greater or lesser degree (Baikie & Wilhelm, 2005):

Emotional catharsis An emotional release of unconscious conflicts through venting negative feelings.
Increased cognitive processing Time spent creating coherent narratives of what has happened.
Repeated exposure Increased and prolonged exposure to stressful events may lead to a reduction in harmful thoughts and feelings.
Emotional inhibition Actively inhibiting negative emotions takes a considerable effort, further stressing the body and mind. Confronting them may support cognitive integration and further understanding.

For each suggestion, there is supporting and contradictory evidence. The benefits of journaling seem apparent, yet the mechanisms beneath are yet to be fully understood (Baikie & Wilhelm, 2005; Tartakovsky, 2022).

Easy to implement and get started, it can benefit clients experiencing different mental health issues (Baikie & Wilhelm, 2005; Ford et al., 2018):

Journaling for Anxiety

Journaling has proven popular and effective for treating clients experiencing anxiety, possibly because of an improved acceptance of negative emotions and a more helpful emotional response to stress (Baikie & Wilhelm, 2005; Ford et al., 2018).

One meta-review of research studies suggests that journaling may be a more effective treatment for anxiety in women than men (yet both groups have a positive effect) and that doing so for longer than 30 days may maximize mental wellbeing benefits (Sohal et al., 2022).

Journaling for Depression

Research suggests that expressive writing and gratitude journaling can reduce symptoms of depression, providing an effective intervention for clients receiving treatment in therapy.

As with anxiety, such interventions also appeared more effective when lasting longer than 30 days. While benefits may not be as great as for anxiety and post-traumatic stress disorder (PTSD), journaling still appears to be a valuable intervention (Sohal et al., 2022).

Journaling for Stress Management

Journaling can support coping and reduce the impact of stressful events – potentially avoiding burnout and chronic anxiety. Studies link writing privately about stressful events and capturing thoughts and emotions on paper with decreased mental distress.

When journaling for stress management , processing our emotions in written form may even increase the likelihood that we reach out for social support. This, in turn, leads to emotional healing and improved resilience to stress (WebMD.com, 2021).

Journaling for Reflection

When stressed or consumed by negative thoughts, it’s difficult to view our situation objectively. Writing in a journal can help us create the space and distance needed to reflect on what has happened, where we are, and what is ahead.

Journaling may create sufficient cognitive defusion –looking at thoughts rather than being in them–to create the separation needed to accept our feelings and commit to the changes we need to make (Tartakovsky, 2022).

Journaling for Recovery

Research suggests that journaling, particularly expressive writing, can help those experiencing or recovering from the emotional trauma associated with PTSD (Sohal et al., 2022).

Another innovative approach combined journaling with visualization and appeared to offer lasting support to war veterans (Mims, 2015).

Other findings confirm journaling as a valuable and effective intervention for recovery from addiction.

A 2022 paper highlighted the ability of journaling to support the recovery of women in residential treatment for substance use disorders. Results showed that the intervention “helped participants to recognize what was positive about recovery, to achieve meaningful short-term goals, and to experience a sense of optimism and pride in their accomplishments” (Krentzman, Hoeppner, Hoeppner, & Barnett, 2022, p. 1).

6 Ways to process your feelings in writing – Therapy in a Nutshell

Despite the clear benefits of journaling for easing distress, we are often less willing to capture how we feel on paper when we are struggling the most.

After all, it’s not always pleasant. We are revisiting thoughts and emotions that we may have been avoiding. In fact, we may feel sad, upset, guilty, or anxious immediately after time spent writing. And yet, in the long term, journaling offers us better psychological and physical health (Newman, 2020).

The following guidelines should ease the first-timer into the process and make it less daunting (Newman, 2020; WebMD.com, 2021; Baikie & Wilhelm, 2005):

Guidance for mental health practitioners working with clients:

Expressive writing can be set as homework, between, or immediately before or after sessions.
Encourage the client to find somewhere quiet and peaceful, away from distractions.
Set a goal of writing three or four times a week – potentially on consecutive days.
Carve out 30 minutes–even during a busy day–with 20 for writing and 10 for reflection and composing.
Let the client choose what they want to write about, for example, a stressful or traumatic event.
Do not impose a structure on their writing – encourage them to choose their own format.
Clarify that what the client writes is private; it will only be read if they choose to share.
Do not judge what they capture and choose to offer up for discussion – and keep feedback to a minimum.

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Guidance for the client:

Pick the time of day that suits you best to write in the journal; setting a regular time is helpful but accept that it may be necessary to be flexible.
Start by expressing your feelings, allowing yourself time to name each one. Then move on to observing your thoughts and any patterns of thinking that might characterize you.
Start small. Begin by writing for only a few minutes on a subject of your choice – perhaps the day’s events or something that has been troubling you.
Create and express what you want from life and how you feel. There are no rules, and there is no wrong way of doing this.
Do not worry about spelling and punctuation – no one is here to judge you.
Choose a medium that suits you. Use a journal app , write on paper, use a computer, or record your spoken thoughts.
Accept that, at times, you may feel upset as you write. And that’s ok. Take a break if you need to. While this process will not fix all your problems, it will help you learn more about yourself.

We should explain to the client that expressive writing can sometimes lead to short-term distress despite the long-term benefits. Clients should be encouraged to stop writing if they find no benefits or the practice is too distressing (Baikie & Wilhelm, 2005).

“For the next four days, I would like you to write down how you feel and think about your most traumatic experience or a significant emotional issue that has profoundly impacted you.

If you can, try to let go, capturing your deepest emotions and thoughts, including how you relate to those closest to you, your past, present, and future, and how you have been and would like to be. Feel free to carry one topic across multiple days or, if you prefer, choose a new one for each.

Your writing will remain confidential, so please do not worry about spelling, grammar, or style. You are not being judged so try to write honestly and openly.”

Specific and individual prompts can be helpful for clients if they are new to journaling or are struggling to get started. Begin by answering one or more of the following questions (Tartakovsky, 2022; Newman, 2020):

How do the changes in your life make you feel? And how are you handling changes at work, at home, and in relationships?
What are you most anxious or uncertain about? Where is that coming from, and how are you coping?
What three things are you most grateful for today, or what three good things have happened to you today?
What are your favorite memories from your own or your children’s lives?
Name something you fear and why?
What do you enjoy doing and why?
How would you describe yourself from the perspective of someone close to you?
What would your very best day look like and why?
How would a difficult situation be handled if you were being your very best self?
If you woke up tomorrow having everything you truly wanted, what would it look like?

World’s Largest Positive Psychology Resource

The Positive Psychology Toolkit© is a groundbreaking practitioner resource containing over 500 science-based exercises , activities, interventions, questionnaires, and assessments created by experts using the latest positive psychology research.

Updated monthly. 100% Science-based.

“The best positive psychology resource out there!” — Emiliya Zhivotovskaya , Flourishing Center CEO

We have many journaling resources available for therapists providing support to clients wanting to address mental health issues.

Gratitude often plays a large part in journaling. Why not download our free gratitude pack and try out the powerful tools contained within, including:

Experiencing Awe Feelings of awe can arise in response to experiences that appear vast (including landscapes, such as the sea, mountains, and night sky) and can profoundly impact our gratitude. Ask the client to recall a time when they experienced awe and to write about their experience in detail.
Fostering admiration in couples Maintaining fondness and respect in a relationship can help support the love within a couple. This exercise encourages positivity within the relationship and helps form a strong emotional bond.

Other free resources include:

Gratitude Journal Use this worksheet Gratitude Journal as a prompt to help clients capture those aspects of their lives for which they are most grateful.
Self Esteem Journal for Adults Use this sheet to note down meaningful daily activities and reflect on them to enhance client self-knowledge.
Self-Love Journal These ten self-love prompts encourage emotional expression, mood boosting, and de-stressing within the client.

More extensive versions of the following tools are available with a subscription to the Positive Psychology Toolkit© , but they are described briefly below:

Journaling Through Grief in 40 Days Losing someone special from our lives is one of the most distressing human experiences. Journaling through grief allows the individual to step back and reflect on what they have been going through from multiple perspectives.

The 40 days of journaling also provide a lasting record of their journey for later reflection.

Strength journaling Personal strengths can be reinforced and developed through attending to them and exploring the ways in which one has used them in real, everyday life.

Use the seven days of prompts to write about what has gone well and the strengths that may have played a role in the successful outcome.

If you’re looking for more science-based ways to help others manage stress without spending hours on research and session prep, this collection contains 17 validated stress management tools for practitioners . Use them to help others identify signs of burnout and create more balance in their lives.

Journaling as an intervention has many benefits, supporting physical and mental wellbeing, resilience, and greater emotional awareness and understanding.

To begin with, clients may be uncertain regarding revisiting difficult emotions or situations. And yet, with support and confirmation that their innermost thoughts and feelings remain private, they will grow more confident in capturing their deepest thoughts and better able to manage their anxiety and stressful situations.

Journaling encourages space from negative or self-critical thinking, allowing the client to see that what they think and feel is not who they are but something they are experiencing.

Journaling allows the client to see that what they think and feel is not who they are but something they are experiencing. It provides a space where a client can view their negative or self-critical thinking as just that – thoughts.

With practice, journaling can help process emotions–even ones that have been avoided or held back–and lead to a better understanding of how to proceed.

If your clients are not already doing so, task them with capturing how they think and feel in written form through either expressive writing or gratitude journaling. The client does not need to spend a great deal of time on it every day; even twenty minutes, three to four times a week, will have a positive and lasting effect.

Encourage them to reflect on what they have written later on, becoming better at understanding that difficult feelings will pass, and it is not the situation or specific stressors that cause us difficulty but our perception of them.

We hope you enjoyed reading this article. Don’t forget to download our three Stress & Burnout Prevention Exercises (PDF) for free .

Baikie, K., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment , 11(5), 338-346.
Ford, B. Q., Lam, P., John, O. P., & Mauss, I. B. (2018). The psychological health benefits of accepting negative emotions and thoughts: Laboratory, diary, and longitudinal evidence. Journal of Personality and Social Psychology , 115(6), 1075-1092.
Forsyth, J. P., & Eifert, G. H. (2016). The Mindfulness & Acceptance Workbook for Anxiety: A Guide to Breaking Free from Anxiety, Phobias & Worry Using Acceptance & Commitment Therapy . Oakland, CA: New Harbinger Publications.
Fredrickson, B. (2010). Positivity: Groundbreaking research reveals how to release your inner optimist and thrive . Richmond: Oneworld.
Krentzman, A. R., Hoeppner, B. B., Hoeppner, S. S., & Barnett, N. P. (2022). Development, feasibility, acceptability, and impact of a positive psychology journaling intervention to support addiction recovery. The Journal of Positive Psychology , 1-19.
Mims, R. (2015). Military veteran use of visual journaling during recovery. Journal of Poetry Therapy , 28(2), 99-111.
Newman, K. (2020). How journaling can help you in hard times . Retrieved September 2, 2022, from https://greatergood.berkeley.edu/article/item/how_journaling_can_help_you_in_hard_times
Sohal, M., Singh, P., Dhillon, B. S., & Gill, H. S. (2022). Efficacy of journaling in the management of mental illness: A systematic review and meta-analysis. Family Medicine and Community Health , 10(1).
Tartakovsky, M. (2022, February 22). 15 benefits of journaling and tips for getting started . Retrieved September 2, 2022, from https://www.healthline.com/health/benefits-of-journaling
WebMD.com. (2021). How journaling can help ease anxiety and encourage healing . Retrieved September 2, 2022, from https://www.webmd.com/mental-health/mental-health-benefits-of-journaling

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What our readers think.

What to put in a journal entry. I just stare at the blank page..nothing comes to mind. Not sure how this helps anything.

Hi Kimberly,

You don’t have to start journaling all by yourself! This is why there are many prompts and examples out there that can help you get started. To get inspired, feel free to check out the following blog articles that we wrote to give you a head start: – “ Writing Therapy: How to Write and Journal Therapeutically ” – “ Journaling for Mindfulness: 44 Prompts, Examples & Exercises ” – “ Self-Esteem Journals, Prompts, PDFs, and Ideas ”

I hope this helps!

Kind regards, Julia | Community Manager

It’s great that you elaborate on how journaling could benefit our mental health since it reduces anxiety. Recently, I’ve been busy with my job, and I barely go out with my friends, so I think I’m trapped in a bubble I’ve built, and I want to break it free. I think that keeping a journal could help me become more aware of what’s going on in my life, as you mentioned, so I’ll buy one later today.

I am glad that this article could inspire you to try journaling! I’m sorry to hear that you feel trapped, but we really stand by the mental benefits and feel it can be such a great de-stressor when we feel overwhelmed.

I wish you luck on your journaling journey!

Kind regards, -Caroline | Community Manager

These are some of the benefits that I have experienced myself. I started journaling with no expectations, but it turned out to be really great step toward my self-care journey. That day I decided to share the knowledge with other people as well. I created a blog named Your Mental Health Pal where I share mental health-related topics.

Thanks for a great well put together article. I’ve been journaling for 34 years which began while I was depressed on bed rest due to a high risk pregnancy. The act of journaling has been quite therapeutic for me to the degree that I now teach others how to do it. I’ve also created a collection of journals to share with others.

Your hard work in putting together this informative piece is very much appreciated. THANK YOU!

This is great. Thank you so much.

My life is too big for me and shrinking at the same time! Its the rollercoaster ride that I waited in line for so long to ride that when I realized that I couldn’t see when or how it would end I had no choice but to get on it anyway! I am 64, and my father died 6 years ago and told me I could see him one time for 5 minutes and that was it! He never spoke and I just left and said I hope you feel better. Since then my wife had an affair and divorced me, and now I take care of my 88 year old mom who is dying of c.o.p.d. and has not left the house in a year! My brother lives 4 blocks away and hasn’t come over in the 2 1/2 years he has lived here. I live in a small town that has no interests in things that make life a place of wonder and passion! Its like a graveyard where the dead still walk around but never speak but they are comfortable not thinking, just walking. Besides that, my relatives don’t like me for whatever reasons and every day brings a sunrise and sunset, alone. Thanks for letting me throw up into the starless void. Did I tell you that my friends all wanted me to do standup comedy! True story! Mel Blanc’ who did the voices for bugs bunny and most of those character’s has written on his grave stone” thats all folks!”

Ted from what you have written I hear loneliness despite there being people around. I wonder if there may be a community you may connect with locally? Or start one? Best wishes as you continue to explore

Thank you for sharing Ted. I love your witty humor as a way to cope but life does sound stressful and a tad lonely. Are there fun activities or meet-up groups you can go to? Like a hiking group, a fitbit/walking challenge group? writing seminar? or better yet standup comedy (they do have amateur night). I think connecting outside your immediate circle would be good to being in some light and laughter….. just a thought….

Can I get some help with my feelings I need a journal online that guesses my feelings.

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COMMENTS

8 Effective Journaling Techniques for Creative Writing
8 Effective Journaling Techniques for Creative Writing. Written by MasterClass. Last updated: Aug 19, 2021 • 2 min read. Journal writing is a low-pressure way to ease into the habit of daily creative writing. Use these journaling techniques to launch an effective daily practice.
How to keep a creative journal
A: Your creative journal is a personal space, and its structure should reflect your unique creative process. Some artists prefer a structured approach, with designated sections for sketches, ideas, goals, etc. Others thrive on spontaneity, letting the journal evolve organically with their thoughts and inspirations.
Creative Writing Journal
Take notes on your observations and see what story ideas emerge. 4) Use real-life stories. The news, gossip, the experiences of your friends, and even stories from history books can be sources for creative writing. Make notes on the story, and imagine the parts you don't know. Imagine it as if you were there.
A Guide to Journaling for Writers
A journal is an excellent tool for project planning. Start by defining the project and setting goals and milestones, and then add a tracker to log your progress. This can help you stay focused on a project so you actually finish it. Use your journal as a brain dump or idea bank.
15 Types of Creative Journaling Plus Benefits and Techniques
3. A Poetry Journal. Even if you don't usually try poetry, a poetry journal can be one of the powerful creative journaling ideas that jumpstart your writing. Noting down poems and playing with writing techniques such as metaphor, rhyme, and simile can inspire creative thinking and generate new ideas for your writing. 4.
Keeping a Writer's Journal: 21 Ideas to Keep You Writing
Here are 21 ideas to help make keeping your commitment effortless: Idea 1: A Travel Journal. When you travel, write about your surroundings. Describe the rooms, buildings, streets, landscapes, people, and activities in which you are involved. Jot down dialogues and conversation.
50 Inspiring Journal Prompts to Spark Your Creativity
These are some journal prompts that can enable self-discovery: First, list five words that best describe you. Then, think about which five words you would like to describe yourself. Complete this sentence: "My life would be incomplete without….". Reflect on a phrase, quote, or mantra that resonates with you.
Journaling for Writers: Become a Better Writer Through Journaling
Keeping a journal has a ton of benefits for writers: more inspiration, more consistency, and the ability to easily break through writer's block. ... One way to give yourself a creative distraction is to use a writing prompt. You can find writing prompts on the internet, in books, or even in writing groups you might be a part of. Try a few out ...
How to Start Journaling and Ideas for What to Write About
Free writing: Set a timer for 5-10 minutes and write continuously without worrying about grammar, spelling, or coherence. The goal is to get your thoughts flowing without self-editing. Gratitude journaling: Write down a few things you are grateful for. This can shift your focus and provide a positive perspective.
How To Use Creative Journaling To Improve Your Writing
This can help your writing for your book or for freelance writing, as well. 3. Try bullet journaling. If your brain is too exhausted from writing all day to form complete sentences, you can try bullet journaling. This practice allows you to write down just the main ideas you want to convey and use artwork if you want.
How to Start and Keep a Journal: Complete Journal Writing Guide
How to Start and Keep a Journal: Complete Journal Writing Guide. On some level, a motive for all writing is self-expression. Journaling is an effective way to keep in contact with your own thoughts, improve your writing ability, and develop disciplined writing habits.
Creative Journaling Exercises, Prompts, and Ideas to Keep You Writing
Creative journaling exercises are an alternate form of writing prompts. They challenge your imagination and keep you from falling into a pattern of producing the same types of material every time you sit down and write. Creative writing exercises may seem very similar to creative journaling exercises, but they can be a little bit different.
How to Keep a Writing Journal You Won't Neglect
Time yourself. Try freewriting. Choose a subject, set a time limit (say, the aforementioned 20 minutes), and write without stopping to think or edit. Tell yourself before you even begin that whatever you write is going to be nonsense, and then let the nonsense flow.
5 New Ways for Writers to Keep a Journal
Try keeping a journal that you write a few sentences in each time you sit down to work. 2. Big-picture it. Potter Style makes a journal called Q&A a Day that asks you a different question every day. The prompts are fun, but what makes this type of journal interesting is that you use it for five years.
9 Best Creative Writing Journals: Take Your Thoughts to the Next Level
My Picks for Best Creative Writing Journals. Note: Even though many of these titles are called 'journals' — it's likely you will want to pick up a blank companion journal or notebook to really capture all of your creativity.The spaces in 'journals' can be very limiting. 1 - Keep It Simple. Inspirational thoughts and heartfelt words are all around us.
How and Why to Start Journaling
The creative benefits of keeping a journal are also well documented. You've likely heard that the best way to get better at writing is to just keep doing it. That's true, but the benefits go ...
How to Start Journaling: 21 Tips to Make it a Ritual You'll Keep Up
9. Make time for gratitude lists often. If you're anything like me, you'll believe in the power of gratitude and how, over time, it can change your mindset to a more positive outlook. If you're not yet convinced, check out this study showing the effects of gratitude on mental health.
Journal Ideas for Daily Writing and Creativity
Freewriting Journal. Moleskine notebook (aff link). Sometimes called stream-of-consciousness writing, freewriting is a way to clear your mind of clutter and unearth creative gems. If you keep at it long enough, some pretty interesting stuff will emerge through your freewrites. If you can stop your conscious thinking and let the words flow, you ...
How to Write Better: 5 Benefits of Journaling
How to Write Better: 5 Benefits of Journaling. If you've ever struggled to remember a great idea you had in the past or wished you had a more concrete recollection of important life events, you might want to consider keeping a journal. Journals are a great way to catalogue the everyday events of your life as well as formulate and record new ...
Journaling for Beginners: How to Get Started in 10 Steps
Simply observe your surroundings. Focus on your sensations. Pay attention to the physical sensations of journaling, such as the feel of the pen on the paper, the sound of the writing, or the sensation of your breath as you write. This can help you stay grounded and present in the moment. Observe your thoughts.
What is Creative Journaling? ⋆ Write Life Down
The point of this is to develop the ability to be grateful for everything, not just the obvious stuff. By having a gratitude journal as part of your creative journaling practice, you are able to focus more on the positive things in your life and dwell less on the bad things. Over time, you'll notice you're naturally more optimistic ...
Creative Journal Ideas: 77 Unique Ideas To Spice Up Your Writing
ere are 77 creative journal ideas to spark your imagination: Sketch your favorite place to relax. Write a poem about the current season. Create a collage from magazine cutouts. Document your dream from last night. Illustrate your favorite quote.
20 Creative Journal Ideas Guaranteed to Boost ...
It helps you unburden your daily life problems or issues. The process of journaling also boosts your cognitive abilities. It increases your memory capacity and comprehension skills. Journaling helps you articulate your thoughts and feelings. This is not only good for your moods but also acts as a stress buster.
25 Creative Things To Write In A Journal
Incorporating creative writing prompts into your journaling practice is an excellent way to practise self-expression and discover new ideas. 14. Record observations from everyday life. Record observations from everyday life can be a fascinating and creative thing to write about in your journal.
55 Inspiring Bullet Journal Ideas To Try Right Now
Learn more about this system, and get lots of creative bullet journal ideas to try. ... Here's another take on a "no-rule" bullet journal page. Keep it clean and simple so you can jot down whatever you need to. ... writing, and science. You can reach her at [email protected]. All posts by Jill Staake, B.S., Secondary ELA Education.
How to Write Better: 18 Ways to Enhance Your Writing Skills
Keep a journal. If you're not a natural diarist, try gratitude or productivity journals like The Five Minute Journal or The 6-Minute Diary. This shorter practice makes it more manageable to write daily. Try tools and websites that encourage you to write more.
5 Benefits of Journaling for Mental Health
Writing in a journal can help us create the space and distance needed to reflect on what has happened, where we are, and what is ahead. Journaling may create sufficient cognitive defusion -looking at thoughts rather than being in them-to create the separation needed to accept our feelings and commit to the changes we need to make ...
15 Benefits of Journaling and Tips for Getting Started
Start by taking several deep breaths, noticing your immediate surroundings, and writing whatever comes to mind, says Lori L. Cangilla, PhD, a Pittsburg-based psychologist, avid journal writer, and ...
Welcome to the Purdue Online Writing Lab
The Online Writing Lab (the Purdue OWL) at Purdue University houses writing resources and instructional material, and we provide these as a free service at Purdue. Students, members of the community, and users worldwide will find information to assist with many writing projects.
25 Therapeutic Mental Health Journal Prompts
The idea of keeping a journal may seem intimidating, but it's easier than you might think. For starters, you don't have to be great with words to journal. It also doesn't require a lot of time.

Starting a Creative Writing Journal

Journal format

How often to journal?

What to write about?

Journal activities

Creative writing journal - Next steps

15 Types of Creative Journaling Plus Benefits and Techniques

What is a Creative Journaling?

FAQs on Creative Journaling

Find Out More...

50 Inspiring Journal Prompts to Spark Your Creativity

Benefits of Using Journal Prompts

Self-Discovery Prompts

Personal Growth Prompts

Mindfulness Prompts

Creativity Prompts

How to Start Journaling and Ideas for What to Write About

What is journaling?

How can journaling help your mental well-being?

5 types of journaling

1. Daily journaling

2. Visual journaling

3. Stream of consciousness/free-writing journaling

4. Gratitude journaling

5. Bullet journaling

How to start journaling for emotional well-being (and make it a habit)

1. Find the journaling techniques that work for you

2. Let go of judgments

3. Keep expectations realistic

4. Create a writing routine

5. Journal about anything that comes to mind

6. Get creative

7. Use journal prompts

What to write in your journal when you don't know what to write about

Journal ideas to inspire you

How to start journaling when you feel uninspired

Journaling as a self-care habit: just start

Boost emotional well-being

Kelsey Herbers

Write your way out of anxiety: 6 benefits of journaling

How To Use Creative Journaling To Improve Your Writing

What is creative journaling?

How is creative journaling beneficial to writers and authors?

It's a different medium for expressing your ideas

Helps you remember ideas and supports mental health

Strengthens your writing style

Helps you have a creative outlet that doesn't feel like work

Can help you overcome writer's block

8 Key tips for creative journaling

1. Have supplies

2. Make it a practice or habit

3. Try bullet journaling

4. Draw characters from your book or stories

5. Try freewriting but add extra creativity

6. Use mind mapping

7. Write with journaling prompts

8. Make an art project

Related articles on writing

Anyone can use creative journaling to become a better writer

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How and Why to Start Journaling

Regular writing has mental health benefits

Keeping a journal helps harness your creativity

Even if you don’t do creative work, regular writing has practical benefits

Which medium you should choose, and why

Paper notebooks

Journaling and diary apps

How to Start Journaling: 21 Tips to Make it a Ritual You’ll Keep Up

How to Start Journaling By Making It Into a Ritual You’ll Cherish

What You’ll Find on This Page…

16 More Top Journaling Tips For Beginners

How to Start Journaling and Stick With it Consistently