Tips for Starting a Journaling Practice
Journaling has played such an important role in my life that it was one of the first subjects I wrote about when I was creating this blog. In An Introduction to Journaling, I shared the experiences that led me to continuous self-reflection and ultimately resulted in my choice to ask for a divorce.
I’m not suggesting that journaling needs to be that for you.
It can be as simple or profound as you need it to be in your life.
At its best, journaling can help you engage with your life. Even if you don’t consider yourself a writer, the act of putting pen to paper (or fingers to keyboard) can be transformative. I find the tangible aspect of notebook and paper adds to the experience. Plus, I think most of us could use less time in front of our screens. After you’ve read a few blog posts here on this website, of course 😊
It’s not about perfect prose or impressive entries. it’s about showing up for yourself, pausing to reflect, and making space to process your thoughts and experiences.
Why Journal?
If you’ve ever felt like you’re just going through the motions, journaling offers a way to slow down and check in. Here are some of the benefits that I’ve found:
Reflection: Journaling gives you a moment to pause and think about your day. What went well? What didn’t? What did you learn? This can help you stay connected to your experiences instead of letting them blur together.
Therapeutic value: Sometimes, it’s enough to leave your thoughts on the page and walk away lighter. Writing can be a cathartic way to process emotions or vent frustrations.
Tracking growth: Your journal becomes a record of where you’ve been, what you’ve overcome, and the successes you’ve achieved. Looking back at old entries can be a confidence booster and a reminder of how far you’ve come.
How to Start Journaling
Getting started with journaling doesn’t have to be difficult or require much fanfare. Sure, it’s fun if you start on the first of the month or year, but any day will do. A few things to consider as you start:
Choose your supplies
While any notebook will do, pick something you enjoy interacting with. I personally love a Moleskine notebook, but a composition book, spiral-bound notebook, or even loose-leaf paper works just fine. The more appealing your journal is to you, the more likely you are to use it. It will be your companion for at least the next few weeks or months.Date your entries
Always write the full date at the start of every entry—month, day, and year. Trust me, you’ll thank yourself later when you’re flipping through and want to pinpoint when something happened. I’ve managed to keep a practice for years and it’s nice to see the year at an immediate glance when I look at a journal entry.Start small
There’s no need to dive into pages of introspection on your first go. Write a sentence or two about your day, your mood, or what’s on your mind. The important thing is to build the habit. If full sentences aren’t your thing, bullet points could work also.
How Often Should You Journal?
Daily journaling is a great goal, but flexibility will make it feel less like an obligation and more like something you’re doing for yourself.
There are some days where I write a page or two in the morning and the evening. Sometimes a week will go by before I realise I haven’t had time to sit down and write.
When you’re starting I would encourage you to try to do even a paragraph every morning or whichever time suits you best. They say it takes 21 days to build a habit? Maybe see if you can do 21 days in a row as a priority at first.
But alas, life gets busy, and sometimes you might not manage it every day. That’s okay. In fact, the times when you feel too busy to journal might be the most important times to make an effort. These moments often hold the richest memories and insights, and writing them down can help you capture details you’d otherwise forget.
If daily journaling feels overwhelming, aim for a few times a week. Consistency is helpful, but perfection isn’t required.
How to Incorporate Journaling into Your Life
If the idea of writing about your feelings doesn’t resonate, journaling with a specific purpose can be a good gateway. For example you could journal with the intent to:
Document a new hobby: Record your progress, what you enjoy, and what you’re learning.
Capture a big life event: Start a journal for a major event like a big move, a career change, or a special trip.
Mark a transition: Journaling can help you get through life changes like the birth of a child, marriage, or the loss of a loved one.
Journaling doesn’t have to be deeply introspective all the time. Writing about surface-level things like what you watched on TV or what you ate for dinner is perfectly fine. Over time, your entries might deepen naturally, but there’s no wrong way to do it.
The Power of Analog Expression
One thing I’ve learned is that journaling privately is far less cringeworthy than those public “journal-like” posts many of us used to share on social media. Remember those Facebook memories that pop up from years ago? While they might make us wince now, they were simply a sign of our need to express ourselves. A journal is a safer, more private space for that kind of self-expression.
Don’t Judge Your Writing
Perhaps the most important tip is this: don’t judge yourself for what you write. Your journal is for you, not for an audience. Years from now, you might look back and laugh at the things you wrote—or feel a wave of tenderness for your younger self. Either way, you’ll see the value in capturing your life as it unfolds.
When I look at my earliest journal entries, I see a version of myself that was just beginning to engage with the world and its challenges. Those entries were often light and surface-level, but they were authentic to who I was at the time. Now, I reflect on that person with care and understanding, grateful for the journey I’ve been on. Slightly embarrassed, but for sure grateful.
Final Thoughts
Starting a journaling practice is one of the simplest ways to connect with yourself. It’s a space to pause, reflect, and process your experiences. Whether you’re embarking on a big life change, exploring new interests, or simply looking for a way to slow down, journaling can be a valuable tool.
So grab a notebook, write today’s date at the top of the page, and see where your pen takes you.