How to start your journaling practice

Journaling allows you to express your thoughts and feelings in a private space. When you journal, you can fully be yourself. Your journal doesn’t have to just be a summary of your day or your feelings—you can write about things you are grateful for, a list of your goals, or really, anything you want. Follow these steps to learn how to start daily journaling.

Choose a journal

This may seem like an obvious first step, but there are so many journal options out there. You’ll first need to decide if you want to keep a physical journal or a digital journal. You can also try both to see which one works best for you.

All your ideas in one place

Keep your thoughts, content, and lists handy with OneNote

Learn More

Physical journals allow for greater self-expression since there are so many journal styles available. Seeing a journal on your desk or out in the open can help remind you to write daily. Physical journals also allow you to easily doodle on the pages and get creative. Plus, writing by hand is much better for your brain than typing. When you write by hand, it helps you connect with and manage your emotions while also improving your memory.²

There are plenty of journaling apps out there that allow you to journal on your laptop, tablet, or phone. Some writers prefer to just keep their journals in Word or OneNote. There are dozens of free journaling templates out there that can help guide your journaling process.

Digital journals offer several benefits. Digital journals can be password protected, and most people can type faster than they can write by hand, making journaling faster and easier. Plus, a digital journal that is backed up via cloud will never become lost, while a physical journal can easily be misplaced.

Choose a time of day to journal

You can journal at any time of day, but if you want to start making journaling a habit, it’s best to pick a time of day to write. Some prefer to journal in the morning to help start their day, while others prefer to journal in the evening when their day is still fresh in their mind.

However, choosing a time of day to journal doesn’t work for everyone—for some, it can make journaling feel like a chore. Do whatever works for you.

Start small

To start daily journaling, it’s completely okay to start small. Writing is a muscle that needs to be exercised. Start by writing for five to ten minutes per day. When you are new to journaling, there’s no need to write three-page entries. If you feel pressure to start by writing long entries, you may become discouraged. Start with smaller entries to warm yourself up to journaling and set yourself up for success.

Explore journaling prompts

Writer’s block is a frequent problem that journal-keepers face. It’s especially easy to run out of things to write about, especially if you are writing daily. Starting your journal entry with a prompt can help guide your writing and continue your journaling journey. The web is full of journaling prompts. If you’re feeling stuck, consider the following journaling prompts:

• What are ten things you are grateful for?
• What three values are the most important to you? (For example, loyalty, honesty, or selflessness)
• What parts of your personality do you love the most? What parts are harder for you to love?
• What are some goals that you would like to accomplish in the next five years?
• What is your favorite book or movie and why?
• When was the last time you felt stressed or angry? What happened?
• What were your biggest fears when you were a child versus now?
• If you could live anywhere in the world, where would it be?
• What are some things you are working on to improve yourself or your relationships?
• What is your favorite childhood memory?

Set a reminder

Sometimes, setting a reminder on your phone or on your laptop can help keep you on track with your daily journaling practice. If notifications don’t work for you, consider leaving a sticky note somewhere in your house where you’ll see it every day, like in the mirror.

Keeping a daily journal takes work, but it is worth it in the long run for its mental and physical benefits. All you need is five minutes per day to journal. So, what are you waiting for? Get started on your journal today.

---