How to Start Journaling: Tips for Getting Started
Journaling has several mental health benefits and is an excellent practice for self-care. Writing down your thoughts can help bring clarity and fresh perspectives.
There are several different journaling methods, which can feel overwhelming if you are just starting. I know I’m guilty of buying pretty journals only to have them sit and collect dust. I’m a big believer in having a plan for your journal and beginning with a style that takes just a few minutes a day.
If you’re serious about beginning your journaling practice, here’s how to start.
Set the Scene
Most people crave routine and structure. If you want journaling to become a natural part of your day, you need to fit it into a daily routine. For example, maybe your daily routine is getting up, working out, enjoying a hot coffee, and eating breakfast. Consider adding journaling when you drink your coffee.
My personal routine involves getting up before my kids, playing meditation music, drinking a cup of hot coffee, taking a few minutes for stream-of-consciousness journaling, and then writing down three things to accomplish for the day.
If you combine journaling with an activity you already do daily, incorporating it as a daily habit will come naturally.
To get started, make sure you:
- Set a time to journal
- Create a safe space
- Gather a blank notebook and pen
- Tie journaling with a daily habit
Types of Journaling
If you are new to journaling, I recommend choosing a specific method that will take five minutes or less. Here are a few journaling styles to consider:
Stream of consciousness: Set a timer, and for however long you set the timer, write whatever comes to mind. If you’re struggling with a creative block, this is an excellent method to start. If it feels unnatural initially, just write things you notice around you.
Gratitude journal: Before you go to bed, focusing on what you are grateful for or what went well in your day is a wonderful way to set the stage for better sleep. Set a journal on your nightstand and write down three things you’re grateful for from the day.
Break up a to-do list: Is there a task you’re avoiding that is causing you stress? Consider writing it down and then breaking it into manageable, smaller steps to help you get started. Checking those smaller tasks off can help you complete the whole thing.
Daily Affirmations: Affirmations work by repetition. Let’s say you are struggling with self-worth or self-acceptance. Or you want to write a book but are feeling imposter syndrome. Choose an affirmation that speaks to what you need (e.g., I am enough; I am loved; I am beautiful how I am; I am a writer; I will write a book). Write the same affirmation for three or five minutes.
Take the First Step
Beginning journaling is simple and takes very little time. While I love a beautiful notebook, all you need is a simple one and a pen. Choose the method you’d like to begin with, set a timer, and see how it goes.
If you begin one style of journaling and aren’t a fan, you can always change your mind and start a new style. You can also consider incorporating several styles into your day. Maybe you begin your day with affirmations journaling for five minutes, and then before bed, you write in a gratitude journal.
The key is picking a method and sticking with it for a while. Consistency in daily habits will encourage change and help you see all the beautiful benefits journaling can bring.
