How to Start Journaling (Even If You Don’t Know What to Write)

I remember staring at that blank notebook page not sure where to begin.

I had a lot on my mind but I just couldn’t figure out where to start and how to get myself to write.

Should I write about my day? My emotions? My dreams? The pressure to create something journal-worthy was overwhelming.

That was me 5 years ago, before journaling became a natural part of my life.

If you too are feeling the same hesitation I totally get it. Starting a journaling habit can feel overwhelming at first, but trust me, it’s one of the easiest & rewarding ways to connect with yourself.

Journaling is not about having perfect handwriting or writing deep life-changing reflections (though those might come with time!). It’s just about getting started with your pen and writing whatever comes to your mind.

Honestly, journaling has helped me through some really tough times. When my anxiety was at its peak in 2020 (and let’s be real, whose wasn’t?) my journal became my safe space where I could dump all my unfiltered thoughts without the fear of judgement.

So, if you are new to journaling & don’t know what to write or how to start here are some simple ways to begin.

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Let’s begin…

Why Journaling Might Just Change Your Life (It Did for Me!)

It’s not just me, science backs this up too! According to research from the University of Rochester Medical Center, journaling can help reduce stress, manage anxiety & even support coping with depression.

Writing down things engages both the logical & creative sides of our brain which further helps us process our emotions more effectively than just thinking about them.

I started noticing changes after just 12 days of consistent journaling. Those racing thoughts which felt so overwhelming slowed down.

I began noticing patterns in my emotions & behaviours that I had never seen before. And strangely the problems that once felt big in my head suddenly seemed smaller & more easier to handle once I wrote them down in my journal.

Journalling is like talking to a friend but instead, you are the one who is sorting the things out with yourself!

Finding Your Journaling Style (Spoiler: There’s No “Right” Way)

If there’s one thing I wish I had known sooner it’s this, journaling is not about following some picture-perfect routine.

Your journaling practice should fit your life, your needs & your personality. There is no single “right” way to do it!

Free Writing vs. Structured Journaling – Which One Works for You?

When I first started journaling, I tried to follow a super-structured journaling method with specific prompts for the morning & evening.

It sounded great in theory but in reality? I gave up after just 4 days. Why? Because it felt too much like a task!

That’s when I turned to free writing. Just letting my thoughts flow onto the page without any rules.

I set a timer for 10 minutes & wrote whatever came to mind no matter how random or small. Some days, it was about a strange dream I had. On other days I ranted about work frustrations or jotted down things I was excited about.

But here’s the thing, structured journaling also works really well for some people.

My friend Kiara (not her real name) swears by her gratitude journal which has pre-fromaated sections. That kind of format helps her stay consistent & focused.

At the end of the day, there’s no right or wrong way to journal. The best method is the one that feels right for you.

P.S. – 50 Gratitude Journal Prompts For Positive Lifestyle

Physical vs. Digital Journals – Which One is Right for You?

This is another big debate & I have gone back & forth on this over the years.

Do you agree, that there is something special about the physical act of putting pen to paper that intentional process of writing things down?

It helps me tap into my thoughts in a different way and best of all there are no notifications or distractions that get in the way.

However, the downside? Flipping through pages to find an old entry isn’t as easy as hitting Ctrl+F to find that brilliant idea you had 2 months ago!

Digital journals on the other hand are super convenient. They are searchable, always on your phone & let you type faster than you can write.

Apps like Day One or even a simple Google Doc make it easy to journal anytime & anywhere.

The only problem I faced with digital journalling was the screen time before bed which used to mess up my sleep & was way too easy for me to get distracted.

Eventually, I found a mixed approach that worked best. I switched the physical journaling for deep emotional reflections & creative thoughts. I went with digital journaling to jot down quick notes & goal tracking throughout the day.

Whether to opt for a Physical Journal or a Digital Journal is a personal choice. There is no right or wrong choice here, just choose what fits your lifestyle best!

Getting Started: Just Go for It! (But Keep It Simple)

Alright, enough talk, let’s get to the fun practical part! Here’s how to actually start journalling without getting overwhelmed.

1. Pick a Journal (But Don’t Overthink It)

My first journal? A simple $3 notebook from the local store. Nothing fancy! And honestly, that made it easier for me to start.

Sometimes, a beautiful, expensive journal can create pressure to write something “perfect or worthy” when really journaling is just about getting your thoughts down.

If you are looking out for a good notebook with smooth pages & soft cover, you might like this Classic Simple Notebook. You can check it out here: Moleskine Classic Notebook

If you do want something special, here are a few options to consider:

• Go with Unlined pages if you like to doodle or sketch alongside your writing. Checkout this amazing Daily Doodle Journal.
• A dot-grid journals are great for more flexibility.
• Something like a sturdy cover journal is best if you plan to take it with you everywhere.
• You can also pick up a journal with a lock if privacy is your concern.

No matter what kind of journal you pick, at the end of the day the best journal is the one you will actually use!

2. Set Achievable Expectations (Keep It Simple)

This was my game-changer!

Instead of aiming for “writing 30 minutes every day” (which I know I will never stick to) I started with something ridiculously small. I started with writing just 3 sentences before going to bed.

Just 3 sentences! That’s it. Some nights, those three sentences would turn into 3 pages.

On other nights, I wrote exactly three & called it a day. But because the goal was to keep it simple, I never felt overwhelmed. And that’s the key! Start small so you actually ‘start.’

Grow Your Social Media The Right Way!

3. Find Your Perfect Journaling Time and Place

Journaling in the evening works best for me. By then, my day is over, my thoughts have settled, and I can reflect on everything that happened throughout the day.

For some, mornings may be the best time to gather their thoughts. Or perhaps a quick journaling session during your lunch break helps you reset.

Remember, there is no one said time to journal. Experiment until you find what works with your schedule.

I also feel that choosing a cozy spot can make journaling easier & more consistent.

I have created a tiny, cozy little nook in my bedroom with a comfy chair, good lighting & zero distractions.

Now, just sitting there signals my brain that it’s time to slow down & reflect. Finding a dedicated space, even if it’s just a favorite corner, can make journaling feel like a special ritual instead of just another task.

But What Do I Actually WRITE About? (I Struggled With This Too)

This is the most common question I hear about journaling! Staring at a blank page can feel so overwhelming & intimidating.

I remember spending weeks wondering where to start & Here’s what helped me:

Start with the Basics

Don’t overthink it. Just begin with simple facts about your day. Write about what you did, who you met or what you ate. This takes the pressure off & gets your pen moving.

Once you start writing, you will naturally start adding how you felt about these events. And before you know it, your thoughts will start flowing into your journal.

Need a Little Nudge? Try These No-Pressure Prompts

Whenever I feel stuck, these simple prompts help get my thoughts flowing:

• What is that one thing that surprised me today?
• What’s something I am looking forward to tomorrow?
• If I could redo one moment from today, what would it be?
• What’s something I am grateful for that I usually take for granted?
• What’s on my mind right now & what’s the worst that could happen?

No pressure! Just pick one and start writing!

You Might Also Like –

50 Gratitude Journal Prompts For A Positive Lifestyle

20 Affirmations for a Positive Week Ahead

20 Wise And Relaxing Ways to Spend Your Day Off

10 Ways to Practice Mindfulness in Your Everyday Life

The “Brain Dump” Method

Some days, my mind feels too cluttered to focus on a specific issue. This is when I turn to a brain dump session. Just jotting down everything on my mind, no matter how random or messy it might be.

It might be something so basic like making a grocery list or worrying about my presentation at work.

It may seem chaotic on paper, but trust me, it clears up so much mental space! It actually feels amazing!

A brain dump is one such section in my daily journaling that gives me clarity and helps me focus on things that really need my attention.

Overcoming the “I Don’t Have Time” Excuse (Yep, I Used It Too)

Let’s be real, we make time for what matters to us.

I used to tell myself I was “too busy” for journaling, yet somehow, I always found myself scrolling through social media for 45 minutes before hitting the bed. Sound familiar?

The truth is, journaling doesn’t have to take long. Even five minutes of writing can help clear your mind &  reduce stress.

Why not start small, then? Maybe write down a few thoughts while having your morning coffee or right before bed. Once you experience the mental clarity that journaling brings, you will wonder how you ever lived without it.

Micro-Journaling: The 3-Minute Trick

If you are actually short on time? Try the 3-minute journal method.

Set a timer for 3 minutes & write whatever comes to mind until it stops. You will be surprised at how much clarity you can gain in just 3 minutes of this focused time!

Here is a 3-Minute Positivity Journal, which will not only boost your mood but also train your mind to be consistent.

Habit Stacking: Make Journaling Effortless

An easy way to build a journaling habit is to attach it to something you already do every day.

I placed my journal next to my vanity while winding up for the night. Once my nighttime routine is done, I start journalling.

Pairing journaling with this existing nighttime routine makes it feel natural & much easier to stick with!

Voice-to-Text Journaling: Journal on the Go

On super busy days, I use my phone’s voice memo app to journal on the move.

Whether I am out for a walk or commuting, just speaking my thoughts helps me process them & if something feels important, I can always jot it down later.

It’s a great way to keep up with journaling, even on the busiest days!

Related Post –

20 Fun & Interesting Things to Do When You’re Bored

11 Little Ways To Find Joy & Happiness In Simple Things

Reflect and Reset: 5 Questions to Set You Up for New Year Ahead

16 Things Mentally Strong People Do Differently

The Messy Middle: When Journaling Feels Stuck

Around the third week of journaling, I hit a wall. The excitement faded & I started wondering, “Am I just repeating the same things over & over to myself? Is this even helping?”

If you have felt this way, you are not alone! Going through this phase is completely normal. Instead of giving up, try these simple ways to push through:

Trying a Completely Different Approach

When journaling started feeling repetitive, I switched things up here & there.

Instead of writing down long paragraphs, I made simple lists, for example, 10 productive things I did today or 5 challenges I am facing right now. This small change gave me a fresh perspective & made journaling feel exciting again.

Reading Old Entries for a Fresh Perspective

One of the most powerful parts of journaling is looking back & seeing how much you have grown.

I was shocked when I read entries from just 3 months earlier!

I had completely different thoughts & perspectives on things that once felt overwhelming. It’s a reminder that progress happens even when we don’t notice it in the moment.

That is what I call the ‘power of journaling’!

Make It Visual with Multimedia Elements

Your journal doesn’t have to be just words!

I started decorating my journal as a record of my life.

I started to stick on tickets from the places that I visited, I started adding doodles, photos & even some pressed flowers into my journal.  These meaningful visuals made my journal feel more personal & alive!

Just like a scrapbook of my thoughts & experiences rather than just pages of writing text.

📚 If you love journaling and want to dive deeper, these books might be just what you need. They offer great insights and inspiration to make the most of your writing time. Check them out here:

1. The Power of Writing It Down: A Simple Habit to Unlock Your Brain and Reimagine Your Life

2. Self-Love Workbook for Women: Release Self-Doubt, Build Self-Compassion, and Embrace Who You Are 

Levelling Up: Advanced Journaling Techniques(For When You’re Ready)

Once journaling becomes a regular habit (which took me about 7 weeks to get there), you might feel ready to explore & experiment with more structured methods like these:

Gratitude Journaling

Studies show that regularly noting what you are grateful for can boost overall well-being.

For me, I set aside my weekends for gratitude journaling.

List at least five specific moments from the week that brought me joy & peace. It’s a simple habit, but it helps me see things in a more positive light.

If you are looking out for a simple one to start your daily gratitude journal, check this one out.

The 5-Minute Gratitude Journal

P.S. – 50 Gratitude Journal Prompts For a Positive Lifestyle

Deep Self-Reflection Journaling

This practice is deep and transformative.

This involves confronting the parts of yourself that you often ignore or suppress.

Deep self-reflection journaling is all about understanding yourself on a deeper level. This helps you to explore your thoughts, your emotions and patterns that you might not usually pay attention to.

Ask yourself questions like ‘What habits are holding me back from attaining success?’ or ‘ When do I feel insecure & why?’. By asking questions like these you can gain clarity & grow in ways you have never expected.

This isn’t about judging yourself instead it’s about awareness & self-growth helping you make positive changes in your life.

Future Self Journaling

Imagine having a conversation with the wiser & more experienced version of yourself.

Future self-journaling allows you to set goals, reflect on your growth & gain clarity on your aspirations.

Try writing a letter to yourself a year from now describing your current thoughts, challenges & dreams.

Or flip the script altogether and write as if your future self is giving you advice, reassurance or motivation. This practice creates a powerful way to stay aligned with your long-term vision.

Signs Your Journaling Practice Is Making a Difference

Wondering if all this writing is actually benefiting you? Here are some telltale signs:

• You notice patterns in your emotions & thoughts.
• You respond to challenges with more clarity & less impulsivity.
• Your sleep improves & your mind feels lighter before bed.
• You start connecting the dots between different aspects of your life.
• You genuinely look forward to your journaling time.
• You express your needs & boundaries more clearly now.
• You find yourself revisiting past entries for insight & reassurance.

If even one of these resonates your journaling practice is already working its magic!

Your Journaling Journey Begins Today

Journaling isn’t about perfection, it’s about showing up for yourself even in small ways.

Over time, those small moments of reflection will add up creating a powerful record of your thoughts, growth & life’s journey.

For me, my journal has become a space for clarity, creativity & self-discovery.

It’s my personal archive, my problem-solving tool & sometimes my greatest source of comfort.

The key? Just begin. Right now!

Grab any notebook, a scrap of paper, or even your phone & start writing three sentences about how you are feeling at this moment.

Your future self will thank you. And with each entry, the blank page will feel a little less daunting.

What’s stopping you from starting today? Maybe identifying that obstacle is the perfect first thing to write about.

Final Thoughts: Embrace Your Unique Journaling Journey

Journaling is all about you & there is no right or wrong way to do it. Some days you might write a lot & on other days just a few lines. That’s okay!

Think of your journal as a safe space to clear your mind, understand your feelings & figure things out.

Some pages might be messy & some might feel pointless but over time, you will see how much you have grown.

Your thoughts matter. Your words matter. And your future self will thank you for starting today!

So, ready to start journaling? Grab a notebook, set a timer for five minutes, and just start writing whatever comes to mind. No rules and no pressure, just you & your thoughts!

I hope this post was helpful to you. As always, thank you for taking the time to read this post.

Eralivine helps you to get more productive, and take a step in self-improvement & personal development.

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