Journaling Techniques: How to Journal for Mental Health, Creativity & Success
Journaling Techniques Quick-Start: How to Journal (At a Glance)
| Technique | What it does | Time | Best for | Try this prompt |
|---|---|---|---|---|
| Free writing (brain dump) | Clears mental clutter and reduces overthinking. | Stress, racing thoughts | “Right now I’m thinking about…” | |
| Morning Pages | Resets focus and sparks creativity at the start of the day. | Starting fresh, creative flow | “If today goes well, it will look like…” | |
| Gratitude list | Boosts mood, optimism, and perspective. | Low mood, mindset shifts | “Three things I’m grateful for are…” | |
| Bullet journaling (BuJo) | Organizes tasks, habits, and feelings in one place. | Busy schedules, habit tracking | Tasks · Events · Notes (+ one feeling) | |
| Unsent letter | Releases stuck emotions safely for closure. | Anger, forgiveness, goodbyes | “Dear ___, here’s what I need to say…” | |
| Mood + CBT note | Tracks patterns and reframes harsh thoughts. | Anxiety, negative self-talk | Mood (1–10) + “A kinder, truer thought is…” | |
| Night brain dump | Unloads worries for better sleep and calm. | Busy mind at bedtime | “What I’m parking until tomorrow is…” |
Want guided mental health journaling pages? Grab our free CBT therapy journal (PDF).
Key Takeaways:
Journaling is a flexible practice with no strict rules – you can write anything from a single sentence to doodles or long diary entries. The key is to express yourself in a way that feels natural.
Proven benefits of journaling include reduced stress, better mood, improved memory, and even physical health perks like lower blood pressure. It helps clear your mind by getting thoughts out on paper.
There are many journaling methods: free writing, gratitude lists, bullet journaling, art journaling, dream logs, and more. You can mix and match techniques to find what works for you.
To start journaling, set aside a small, regular time (even 5 minutes a day), find a comfy private space, and just start writing. Consistency matters more than length – even a one-line entry each day can help build the habit.
Journaling is great for mental health. It gives you a safe outlet to vent feelings, track moods, and challenge negative thoughts. Over time, journaling can make you feel more self-aware, confident, and less anxious.
Download our free CBT Therapy Journal to get simple, guided prompts you can start using today
What Is Journaling and Why Does It Help?
Journaling simply means regularly writing down your thoughts, feelings, or experiences. It’s often like keeping a diary, but it doesn’t have to be a daily log of events. Your journal can take any form – it might be paragraphs of free-flowing thoughts, bullet points in a planner, or even sketches and doodles. In other words, there’s no single “right” way to journal. As one avid journaler put it, “there are NO RULES and you can journal however, whenever, and in whatever format you want”. This flexibility is what makes journaling so approachable and useful for different people.
Why journal at all? There are many proven benefits. For one, writing things down helps organize your thoughts and clear your mind. Instead of carrying around a jumble of worries or ideas in your head, you unload them onto the page. This mental dump can reduce stress and anxiety. In fact, research has shown that journaling can improve both mental and physical health. It can lower stress levels, help with depression and anxiety, and even strengthen your immune system. Writing about experiences has been linked to lower blood pressure and better recovery from trauma, too.
Journaling is also a form of self-reflection and mindfulness. When you write, you slow down and process your feelings. This can lead to insights about yourself and patterns in your life that you might miss otherwise. Over time, journaling regularly can boost your mood and even your confidence. It’s like having a conversation with yourself, which can make you more aware of what you need and who you are. Many therapists encourage journaling as a tool for self-care because it’s a safe space to express anything without judgment.
And remember: a journal is for your eyes only. Since it’s private, you can be completely honest. That alone can be very liberating. Think of your journal as a friend who’s always there to listen. Whether you use it to brainstorm ideas, vent emotions, or celebrate wins, it’s a judgment-free zone that exists just for you.
“ Journaling can be as simple as grabbing a notebook and pen anywhere – there’s truly no perfect way to do it, just start writing in whatever format feels right.”
How to Start Journaling (Even If You're New)
Want to start journaling but not sure how? Don’t worry – getting started is easier than you might think. Here are some simple steps to begin a journaling habit:
Find Your Reason (Your "Why"): Before you put pen to paper, take a moment to ask yourself why you want to journal. Is it to relieve stress? To remember things and document your life? To work through feelings or achieve goals? There’s no wrong answer. Knowing your main purpose can motivate you. For example, if your goal is to ease anxiety, you might focus your journal on emotions and coping. If it’s to be more productive, you might include to-do lists or goal trackers. Defining your purpose gives your journaling some direction and meaning.
Choose Your Journaling Tool – Paper or Digital: Next, decide what format you’re most comfortable with. Many people love a physical notebook and pen. Writing by hand can engage your brain differently – it forces you to slow down and process thoughts, which can be great for emotional journaling. Handwriting also helps some people remember things better. On the other hand, if you’re always on your phone or computer, a digital journal app or a simple document might work well. Digital journaling is convenient (you can even journal on the go) and can be password-protected if privacy is a concern. Tip: If you dislike writing by hand or your hand gets tired, try typing or even voice-recording your journal entry. The best format is the one that you’ll actually use consistently.
Set Up Your Supplies: If you go the paper route, get yourself a notebook that you like. It could be a fancy bound journal or a simple spiral notebook – as long as it feels good to you. Some people find that having a notebook they enjoy (with good paper, a nice cover, or the right size) makes them more excited to write. Similarly, pick a pen that feels smooth. It sounds trivial, but if you enjoy the physical act of writing (no scratchy pens or awkward notebooks), you’ll be more likely to stick with it. If you’re journaling digitally, take a moment to set up a blank document or download a journaling app so it’s ready to go on your device.
Start Small – Really Small: One of the biggest mistakes is thinking you have to write pages and pages every day. You don’t! In fact, it’s better to begin with an easy goal, like “write one sentence every night” or set a timer for 5 minutes of writing. You can always do more if you feel like it, but you’re not required to. The trick is to remove pressure. In the beginning, consistency matters more than length. Some days you might only jot down “Tired. Long day at work.” and that’s perfectly okay. Even a single line or a short list counts. By keeping it simple, you avoid feeling overwhelmed when you see a blank page.
Make It a Routine: Try to attach journaling to a regular part of your day. For example, you might decide to write in your journal every night before bed as a way to wind down. Or you could make it a morning habit, writing while you drink your coffee. Pick a time when you usually can get a few quiet minutes to yourself. If you link journaling with an existing daily routine (like mornings, evenings, or your lunch break), it’s easier to remember and stick with it. Some people enjoy mornings because their mind is fresh, while others like evenings to reflect on the day – choose what fits your life. Consistency will turn journaling into a habit, but remember, it’s okay to miss a day. Just get back to it when you can.
Find Your Space and Get Comfy: When possible, journal in a comfortable, private spot. You’ll write more honestly if you’re not worried someone might peek over your shoulder. So find a “safe space” – maybe your bedroom, a cozy chair, or a corner of the couch when the house is quiet. Make sure you feel relaxed. Perhaps grab a cup of tea, play soft music, or wrap yourself in a blanket. If you’re physically comfortable (not too cold or distracted by discomfort), it’s easier to focus on your thoughts. By creating a little ritual around journaling, you might actually start looking forward to this personal time each day.
Just Start Writing (No Judgment!): Now for the fun part – write something. If you’re unsure how to begin, start with the very thought in your head: “I don’t know what to write right now…” and go from there. You could describe what happened today, or how you’re feeling, or even write about not knowing what to say. There is no wrong thing to write. Don’t worry about grammar or spelling. Your handwriting can be messy. No one else will read it, so let go of perfection. The goal is to get what’s in your head onto the page. It might feel awkward for the first few sentences, but it gets easier with practice. Remember, nobody is grading this or judging you. As one expert advises, “Do not worry about perfection. Just write.”.
Use Prompts or Questions if Stuck: If you’re staring at the blank page and nothing comes to mind, try using a journaling prompt. A prompt is just a question or idea to help you start. For example, you could ask yourself, “What made me happy today?” or “What’s something I’m worried about?” and write an answer. Some days, answering a simple question can kick-start your thoughts. You can find tons of journaling prompts online for every topic under the sun (self-discovery, dealing with stress, finding gratitude, etc.). Having a list of prompts handy is like having a friendly nudge when you need it. We’ll also share some ideas in the next section.
Lastly, be patient with yourself. Like any new habit, journaling might feel a bit unnatural at first. Give it a little time to become comfortable. There’s no need to compare your entries to anyone else’s – this is your personal journey. If you skip days or even weeks, don’t beat yourself up; just pick up where you left off. Over a few weeks, you’ll start to discover what kind of journaling you enjoy most (long narrative entries? bullet points? drawings?). You’re allowed to experiment until you find your groove. The fact that you’re starting is a huge step in itself.
10 Journaling Techniques and Ideas to Inspire You
One of the coolest things about journaling is that there are so many ways to do it. If the first style you try isn’t clicking, try another. Below is a list of popular journaling techniques and ideas. You can use just one or combine several. Feel free to experiment – journaling is personal, so the best method is the one that resonates with you.
Free Writing (Stream of Consciousness): This is a fancy term for writing down whatever comes into your head without filtering or editing. Free writing is all about keeping your pen moving and not worrying about making it perfect. You just unload your thoughts onto the page. For example, you might start with, “I’m not sure what to write... my coffee is getting cold... I feel a bit anxious about the meeting later...” and so on. No topic is off-limits. Some of it might turn into a ramble, and that’s okay! The goal isn’t to write beautiful prose; it’s to release your thoughts and feelings. This technique, also called a “brain dump” or stream-of-consciousness journaling, helps silence your inner critic and get things off your chest. If you’re feeling mentally cluttered, free writing can be very therapeutic – you’ll often feel lighter after pouring everything out on paper. How to start: Set a timer (maybe 10-15 minutes) and write non-stop until the timer rings. Don’t pause, don’t cross out words, just keep the flow going.
Morning Pages: Morning Pages are a specific form of free writing done first thing in the morning. This idea comes from author Julia Cameron’s book The Artist’s Way, and it’s quite popular among creatives. The idea is to write three pages in longhand (by hand) every morning, typically right after you wake up. These pages are meant to be a brain dump to clear your mind for the day. Why morning? Because your mind is fresh and not yet distracted by the day’s tasks – some people find they are more honest or imaginative at that time. Morning Pages can include anything: random thoughts, plans for the day, lingering feelings from yesterday, dreams you just had, etc. By doing this, you start the day by checking in with yourself. Many who practice Morning Pages say it helps them feel more focused and creative during the day. It’s like doing a mental reset each morning. If three pages sounds like too much, you can adapt – maybe do one page or write for 5-10 minutes in the morning. The key is consistency and doing it right after you wake up, before the outside world floods in.
Gratitude Journaling: This is one of the simplest but most powerful journaling techniques. A gratitude journal means regularly writing about things you’re grateful for – big or small. It could be as short as a list of 3 things each day. For example: “1) The smell of rain this morning, 2) My friend checking on me, 3) A tasty lunch.” Focusing on gratitude has proven mental health benefits: it can significantly reduce stress and even depression, and increase overall happiness. It basically trains your brain to notice the good things in your life. This style is great if you want a quick, positive exercise. It only takes a couple of minutes, but if done regularly, you’ll likely find yourself feeling more optimistic. Some people do gratitude journaling in the morning to start the day on a positive note; others do it before bed to end the day with thankfulness. How to start: Simply write down (or bullet-point) a few things you appreciate each day. They don’t have to be profound – “hot coffee,” “a funny YouTube video I watched,” and “my cat’s silly antics” all count. Over time, you might naturally start writing more detail about why you’re grateful for those things, which can deepen the positive effect. On tough days when you’re not feeling great, looking back at past gratitude entries can also give you a lift.
Daily Diary / Log: This is the classic approach most people imagine when they hear “journal.” It involves writing about your day’s events and your reactions. Think of it like writing a diary entry: “Today I went to school/work, did X, met with Y, felt Z about it.” It can be a few sentences or several paragraphs. The focus is on chronicle your day-to-day life. Some people write in their diary every night, recounting what happened from morning to evening. Others might write a log entry a couple of times a week, capturing only noteworthy events. Keeping a daily log is great for reflection and memory-keeping. It can also be fun to reread later; you’d be surprised how many little moments you might otherwise forget, and re-reading your descriptions can bring back those memories vividly (or show you patterns in how you spend your time). Another benefit is that by writing mundane details (“I watered my plants and then made pasta...”), you might ease into discussing deeper thoughts (“...while cooking I kept thinking about that conversation with my boss”). Tip: If a blank page feels intimidating, you can structure a daily log by prompting yourself with questions: “What did I do today? What was the best part of today? What was hard about today?” – then answer them. Over time, you might not need the prompts.
Lists and Bullet Points: Journaling doesn’t always have to be long paragraphs of flowing text. You can absolutely journal in the form of lists or bullet points. This is perfect for those who prefer brevity or are short on time. Some list-based journaling ideas: make a list of your goals for the week, a list of books you want to read, a bucket list of life experiences you’d like, or a list of things that currently stress you out. Listing things can be cathartic; it helps you organize thoughts without needing to flesh out full sentences. You can also do “Top 5” lists (e.g., Top 5 memories from childhood, Top 5 things I love about my job, etc.). Or try making a gratitude list (as mentioned above) or a to-do list journal where you not only list tasks but also jot a note on how each task makes you feel or why it’s important. Using lists is a fun way to journal if you enjoy structure. It can lift your spirits (like a list of favorite songs or accomplishments this month) or help you reflect (a list of habits you want to change). Some people use a bulleted format in combination with narrative journaling – writing a paragraph, then perhaps a quick list, etc. And if you’re artistic, you can decorate your lists in a journal with doodles, which brings us to...
Bullet Journaling (Planner + Journal System): Bullet Journaling, often called BuJo, is a method created by Ryder Carroll that has a huge following. It’s part planner, part diary, and part to-do list, all in one notebook. In a bullet journal, you create an organized system using bullet points, symbols, and short sentences. Typically, a bullet journal includes an index, monthly and daily logs, and various trackers/collections (like mood trackers, habit trackers, goal lists). For example, each day you might bullet out tasks, events, and notes. You might also have a habit tracker page where you mark off if you exercised, drank water, etc., each day. Bullet journaling is great for people who love to organize and be creative – you basically design your own planner that fits your life. It can also absolutely serve as a creative outlet: many bullet journalers decorate their pages with fancy lettering, stickers, or drawings. If you have a mind that jumps between appointments, ideas, and reflections, bullet journaling lets you capture it all in a structured way. One day’s entry could be: “- [ ] Submit project report, \n- (event) Mom’s birthday dinner, \n- (note) Felt a bit anxious in the afternoon but went for a walk.” Here, tasks are checkboxes, events are marked, and notes or feelings are logged too. Over time, your bullet journal becomes both a record of what you did and how you felt or thought. It’s highly customizable – you can include pages for whatever you want (budget tracking, meal planning, books you’ve read, gratitude logs, etc.). The best way to learn bullet journaling is to look up examples, but remember, you don’t have to make it artistic unless you want to. Even a minimalist bullet list system can greatly help in keeping you organized and mindful at the same time.
Art Journaling (Visual or Junk Journals): Not all journals have to be filled with words. If you’re a visual or hands-on person, consider an art journal. This can mean using your journal as a sketchbook, scrapbook, or collage project. For instance, you might draw how you feel, paste in photos or magazine clippings that inspire you, or decorate pages with colors and lettering. Junk journaling is a popular form of this – it involves creating beautiful pages out of “junk” materials (like old book pages, tickets, brochures, decorative papers) and combining them with journaling. House of Mahalo, for example, is a blog all about making junk journals and papercraft journals. Art journaling is fantastic for people who find that images speak to them more than words, or those who want a calming, creative hobby. You can mix writing with art: maybe you paint an abstract picture on half the page and write a few sentences on the other half. Or you doodle around your diary entry. Or some days, you might not write at all, and just express yourself with colors and shapes. This technique can be especially therapeutic if you have feelings that are hard to put into words – you can literally draw them out. There’s no need to be “good” at art; this journal is for your eyes only, and even simple stick figures or splashes of paint can capture a mood. The point is self-expression. Many people say that art journaling puts them in a meditative, flow state. If you’re inclined, give it a try – keep some colored pencils or markers with your journal and see what happens on the page.
Unsent Letters: Have you ever wished you could tell someone exactly what you think, but you can’t (or shouldn’t) in real life? This journaling technique is the solution. Letter journaling means writing a letter in your journal to a person (or even to a part of yourself) that you don’t actually intend to send. Because you know it won’t be sent, you can be completely open. You can pour out gratitude, confession, anger, forgiveness – whatever needs to be said. For example, you might write a letter to a loved one who hurt you, explaining why you feel hurt. Or a letter to someone you miss. Or a letter to your future self or past self. Unsent letters are incredibly cathartic. They allow you to articulate strong emotions in a safe way. Sometimes the act of writing the letter is enough to help you process and you no longer feel the need to confront the person in reality. Some people choose to ritually destroy the letters after writing (as a form of letting go), while others keep them in the journal. It’s up to you. A special variation of this is writing a forgiveness letter – for instance, writing to forgive someone (or yourself) for something, which can be very healing even if you never actually send it. Another variation is writing a letter to someone who has passed away, as a way to say things you didn’t get to say. The power of this technique comes from writing in a personal, directed way. It can bring clarity about your relationships and feelings. And no one will read it, so let it all out.
Future Self & Goal Journaling: Journaling isn’t just about reflecting on the past – it can also be about envisioning the future. One exercise is to write a letter from your future self. Imagine yourself 5 or 10 years down the road, living a life you desire, and then write a letter as if you are that future you, telling your present self about what you’ve accomplished and learned. This can be really motivating and help you clarify what you want to achieve. You might surprise yourself with the vision that comes out! Another approach is to keep a goal journal or progress journal. Use your journal to write down goals and then break them into steps. You can periodically journal about how you’re doing on those goals – what progress you’ve made, what challenges you’re facing, and what the next steps are. Some people dedicate one section of their journal to monthly goals and reflect at month’s end. Writing goals down in a journal is powerful; studies have shown that simply writing goals makes you more likely to accomplish them. Plus, your journal can be an accountability partner of sorts – you can check in and track your journey. For example, if your goal is to start exercising, you could journal your workouts or how you feel after each exercise session. Or if your goal is to learn a new skill, you might record your practice sessions and improvements. This turns your journal into a motivational tool. Additionally, you can journal about your dream life – describe an ideal day in detail, or make a vision board on paper with images and words representing what you aspire to. Such techniques keep you forward-looking and can be very inspiring to read later when you need a boost of encouragement.
Dream Journal: This technique is quite different from the others because it deals with the content of your sleep. Keeping a dream journal means jotting down what you dreamt about as soon as you wake up, while the memory is still fresh. Dreams can be fascinating, weird, and revealing. By writing them down, you might start noticing patterns or recurring themes. For instance, you might realize you often dream about being late, or about a certain person or setting. Some people like to interpret their dreams or at least ponder what feelings the dream brought up. While not every dream “means” something deep (sometimes that pizza at midnight just gave you wild dreams!), over time a dream journal can act like a window into your subconscious. It’s also fun to read later – dreams are like stories your brain writes at night. To do this, keep your journal or a notepad by your bed. When you wake up, even in the middle of the night, quickly scribble down a few notes about the dream (or use your phone’s notes and transfer to your journal later). Note the main events, people, emotions, and any standout symbols (like “I was flying” or “there was a huge cat”). Don’t worry if it’s jumbled; dreams often are. The act of recording them can itself potentially improve your dream recall over time. Some people find that reviewing a series of dreams can provide insight into their feelings about something in waking life. For instance, repeatedly dreaming about being chased might reflect stress or anxiety you’re experiencing. Dream journaling is also just entertaining – it’s like collecting the stories your mind creates. And who knows, you might find some creative inspiration in those nocturnal adventures!
(Remember, you can always combine these techniques or switch them up. Maybe you do free writing most days, but occasionally throw in a gratitude list or a sketch. There’s no need to stick to just one style. In fact, changing how you journal can offer fresh insights into yourself, which is what journaling is all about.)
Journaling is personal – some people combine art, quotes, and writing in a creative journal to make it motivating and fun.
Journaling for Mental Health and Self-Care
One of the biggest reasons people turn to journaling is to support their mental health. Life can be stressful, and we all need healthy outlets to process our thoughts and emotions. Journaling provides exactly that: a private, safe outlet to express feelings that you might not feel comfortable saying out loud. Think of it as free therapy you give yourself. In your journal, you can vent anger, explore sadness, celebrate joys, or confront fears.
Writing down your feelings helps you make sense of them. When your thoughts are swirling chaotically in your head, getting them on paper brings a bit of order. You can literally see your worries and problems on the page, which often makes them feel more manageable. Journaling forces you to slow down and focus on one thing at a time, rather than being overwhelmed by 20 different thoughts at once. It’s a form of mindfulness: you’re turning your attention inward and acknowledging what’s going on emotionally.
Research has found that journaling can reduce anxiety and depression symptoms. For example, expressive writing (writing about emotional experiences) has been shown to lower stress hormones and improve mood. By externalizing your thoughts and feelings through journaling, you tend to have less mental baggage to carry around – as one psychologist noted, getting those thoughts out means you have less “stuff” floating in your head, and your brain will thank you for the relief. Many people sleep better after journaling at night because they’ve essentially transferred worries from their brain to the page, allowing the mind to rest.
If you’re journaling for self-care or mental well-being, here are a few approaches you might find useful:
Emotion-focused journaling: Don’t worry about events or chronology; instead, write about how you feel. If you’re anxious, angry, lonely, or whatever, start from that point. Describe the feeling in detail – where do you feel it in your body? What might be triggering it? This kind of journaling helps you not bottle things up. In fact, “keeping things bottled up is never helpful”, and writing them out can provide a much-needed release. If you had a bad day, write out exactly why it was bad and how it made you feel. The page can handle it, trust me.
Stress Journaling or Worry Journaling: Similar to the above, a practical technique is to literally list out everything that’s stressing you at the moment. Sometimes seeing the list will help you realize which things are truly priority issues and which are smaller. You might even solve a problem once it’s written out because it becomes clearer. One strategy is to then write one possible solution or action next to each worry – it turns fretting into problem-solving. But even if you don’t have solutions, getting the worries out of your head and onto paper can reduce their power over you.
Cognitive Behavioral Therapy (CBT) style journaling: CBT is a type of therapy that, among other things, works on identifying and challenging negative thought patterns. You can use your journal to do a DIY version of this. For instance, if you notice an unhelpful thought like “I’m not good at anything,” write it down. Then, in your journal, argue back against it: list evidence against that thought (“I’m good at cooking, I’m a kind friend, I got a promotion last year,” etc.). Your journal is a great place to spot and challenge negative thoughts or patterns in your thinking. Some people use structured worksheets (like a thought record: situation – thought – feeling – alternate thought) which you can also keep in a journal. Over time, this practice trains you to catch negativity or distortions in your mind and reframe them.
Mood tracking: You can incorporate a mood tracker into your journal. This could be as simple as writing a one-word mood description each day (“happy,” “okay,” “anxious”) with maybe a sentence why. Or use a scale (like 1-10) to rate your overall mood each day and jot a quick note of context. This helps you see patterns, like if you tend to feel low on Sundays or especially good after exercising, etc. Noticing patterns is the first step to making positive changes. Some journalers also use creative mood trackers (like coloring a little square each day with a color code for moods).
Gratitude and Positivity: As mentioned earlier, focusing on positive things can improve mental health. If you’re dealing with a lot of negative feelings, pairing an expressive rant in your journal followed by a short gratitude list can help balance things. For example: you spend a page venting about how much a situation is bothering you, then challenge yourself to end the entry with, “But today at least I’m grateful for ____.” It doesn’t negate the bad, but it reminds you not to overlook the good. Studies show gratitude exercises can lower depression and increase life satisfaction.
Self-esteem journaling: If you struggle with self-esteem, use your journal to reinforce the positive. Write about your wins, compliments you receive, or qualities you like about yourself. It might feel odd at first, but over time it builds a more compassionate inner voice. Even writing affirmations (“I am worthy of good things” etc.) repeatedly can be a helpful exercise for some.
Keep in mind, journaling is a supplement, not a replacement for professional help. If you have serious anxiety, depression, or trauma, journaling is a tool that can support you alongside therapy or other treatments. Many therapists actually assign journaling as homework. It’s a way for clients to continue introspection between sessions. For example, journaling can help identify what to bring up in your next therapy appointment.
One of the best parts of journaling for mental health is that over time, you create a record of your growth. You can look back and see that you survived tough times, or how things that used to trigger you no longer do as much. You might also find old entries where you gave yourself great advice or see proof of improvements (like “Wow, last year I was struggling with this same issue, and now I handle it much better”).
If you’re specifically interested in a guided approach for mental health journaling, there are resources designed for that. For instance, a Cognitive Behavioral Therapy (CBT) journal provides prompts and exercises based on therapy techniques. These guides can help you challenge negative thoughts, practice mindfulness, and more. If you’d like to try one, you can download a free CBT therapy journal PDF from South Denver Therapy – it’s a workbook-style journal with therapy-based prompts (get it here). Using a structured resource like this can be comforting if you’re not sure how to go about journaling on your own, because it gives you a roadmap.
Ultimately, journaling for mental health is about self-expression and self-discovery. It’s a judgment-free way to take care of your mind. Some days your journal might be your best friend, other days it’s a dumping ground for stress. Use it however helps you most. Light a candle, get cozy, and treat those few minutes of writing as an act of self-care – because they truly are.
Make journaling a relaxing self-care ritual – get cozy with a journal, a favorite drink, and a quiet moment just for you.
Art Journaling, Unsent Letters, and Future Self & Goals — three simple journaling techniques at a glance: express with collage and color, say what you need on paper, and track goals with quick checklists and progress boxes
Tips to Keep Your Journaling Habit Going
Starting a journal is one thing; keeping up with it is where many people struggle. It’s normal to have enthusiasm in the beginning and then hit a point where you skip a day, then two, and suddenly journaling falls off your radar. To help prevent that, here are some friendly tips to make journaling a lasting, enjoyable habit:
Make it Part of Your Routine: We touched on this earlier, but it’s worth repeating. Try to journal at the same time or tied to the same activity each day. When you attach journaling to an existing habit (for example, “after my morning shower, I journal for 5 minutes” or “right when I sit down with evening tea, I open my journal”), it becomes a natural extension of that routine. Eventually, you’ll feel like something’s missing if you don’t do it. That said, if you miss your usual time, it’s okay to do it later or the next day. The idea is consistency, not rigidity.
Keep It Easy & Realistic: One reason people quit is they set journaling expectations too high (like writing a full page every single day). It’s perfectly fine to write short entries. In fact, it’s better to write two sentences consistently than to write five pages once and then avoid it for a month. If you’re feeling resistance, shrink the task: tell yourself, “I’ll just write one line.” Often you’ll end up writing more once you start, but if not, that one line is still a win. Remove any perfectionism from this process. Journaling is your tool – even a little use can benefit you. There’s no rule that an entry must be lengthy or profound.
Use Reminders or Triggers: Life gets busy, and it’s easy to forget to journal. Consider setting a gentle reminder alarm on your phone at the time you’d like to write (“Time to journal!”). Or put your journal in a visible spot (on your pillow or desk) so it prompts you. Another idea: end each journal entry by writing a short note to yourself about what you might write about next time. Then when you open it again, you have a starting point. For example, end an entry with “Tomorrow I want to explore why I felt so upset after the meeting.” This gives you an incentive to come back and continue the thought.
Create a Comfortable Journaling Space: We are creatures of comfort. If you make your journaling experience pleasant, you’ll be drawn to it. Maybe you have a favorite chair or you light a nice-smelling candle when you write. Some people play soft music, others prefer silence. Ensure the lighting is good and your seating is comfy. A little ritual like making a cup of cocoa or tea before you journal can also set the mood. Importantly, find somewhere private or where you won’t be interrupted for those few minutes. Knowing you have that safe bubble, you can relax and write freely.
Be Flexible and Kind to Yourself: Sometimes, despite your best efforts, you’ll skip journaling because you were sick, exhausted, or just didn’t feel like it. That’s okay! What’s important is to not see that as failure. Avoid an all-or-nothing mindset. If you miss a day or a week, you can always restart. You don’t have to “make up” entries unless you want to. Journaling is a tool for you, not a chore. As one expert said, “The journal is there to serve you. You don’t want it to feel like a job.”. So be forgiving. Use your journal when you need it; it’s not an obligation.
Try New Techniques When Bored: If journaling starts to feel stale or like a burden, spice it up by trying a new approach. Maybe you’ve been doing only diary entries and it’s getting dull – try throwing in a list or a sketch one day. Or use a prompt from a random prompt generator. Or change medium: if you’re always handwriting, try typing for a change (or vice versa). Sometimes a fresh method can rekindle your interest in journaling. You might even write a poem in your journal for once, or answer a silly question (“If I were an animal today, what would I be and why?”). Remember, there are no rules – you can switch styles anytime.
Keep Your Journals Private (if that’s important to you): One fear that can block honest journaling is worrying someone else might read it. Set yourself up for peace of mind. If it’s a physical notebook, decide where you will store it securely. You might communicate to family members that your journal is private and ask them to respect that. If needed, you could even write in a shorthand or code for extremely private things, but that’s usually not necessary if you have a trusted hiding spot. For digital journals, use password locks on apps or documents. Knowing your journal is for your eyes only will help you write more openly and consistently.
Reread (Sometimes): After you’ve been journaling for a while, consider occasionally reading past entries. This can be motivating because you’ll see progress and patterns. You might realize “Hey, a month ago I was really upset about X, but I handled a similar situation better now – I’m growing!” or simply enjoy revisiting nice memories. However, rereading isn’t mandatory, and you definitely don’t need to reread every day’s entry. Some people prefer to just keep moving forward. Do what feels helpful. If rereading an entry makes you anxious or brings back bad feelings, it’s okay to skip back-reading or even tear out pages that you feel need to be gone. The journal is your tool, remember? Use it in the way that benefits you the most.
Celebrate That You’re Journaling: Give yourself credit for starting this practice. Not everyone takes the time to journal, and it’s a sign that you’re investing in yourself. Occasionally, acknowledge that. You could reward yourself for hitting a streak (say, after 10 days of regular journaling, treat yourself to something you enjoy). Or simply end an entry with a positive note like, “Proud of myself for showing up to write today.” This builds a good association – journaling should hopefully feel like a positive, nourishing activity in your day, not a drag.
In short, focus on clarity, usefulness, and enjoyment when it comes to journaling. It’s a tool meant to help you, so mold it to your life. There will be days it’s hard to start writing, and days you can’t wait to pour things out – that’s normal. If you keep at it, journaling can become one of those steady friends that’s always there for you, through thick and thin.
FAQ: Common Questions About Journaling
Q: How do I start journaling if I don’t know what to write?
A: Start with anything—even “I don’t know what to write.” Describe your surroundings or how you feel right now. Use a simple prompt like “What did I do today?” or “What’s one thing bothering me?” No one is grading you, so it doesn’t need to be perfect. Once you begin, ideas usually start to flow.
Q: What if I hate writing or I’m not good at it?
A: Journaling isn’t school—no full sentences or neat handwriting required. Type in a doc or app if you dislike writing by hand. Use bullet lists, voice-to-text, or sketch your thoughts. It’s private, so spelling and style don’t matter. The goal is self-expression, so adapt it to what feels easy.
Q: How often do I need to journal?
A: There’s no strict rule. Daily (even a few minutes) is great, but 3×/week or “when it matters” can work too. Aim for some regularity so the habit sticks. Scheduling a set time helps, even if it’s one line. Any journaling is better than none—find a rhythm you can keep without stress.
Q: Is it better to journal in the morning or at night?
A: Both work. Morning clears mental clutter and boosts creativity. Night helps you reflect, unload worries, and may improve sleep. Some people do a quick gratitude in the morning and a short recap at night. Choose the time you’ll actually stick with.
Q: What if someone reads my journal?
A: Your journal is for you, so protect it in a way that feels safe. Keep paper journals in a private spot or use one with a lock. For digital entries, use password-protected apps or files. If you’re very concerned, use initials or shorthand for names. Feeling secure lets you write honestly.
Q: I sometimes get emotional or upset when journaling. Is that normal?
A: Yes—strong feelings are normal and often healthy. You’re processing real emotions, which can bring tears or anger. Pace yourself and take breaks; follow tough entries with something soothing. Ending with a brief affirmation can help you reset. If it feels overwhelming or ongoing, consider talking with a therapist.
Q: Can journaling help with anxiety or depression?
A: Journaling can support (not replace) treatment. It turns vague worries into words and can reduce their grip. Gratitude lists and tracking patterns or triggers may lift mood and offer insight. Bring insights to therapy if you have a provider. Use journaling alongside professional help and other supports.
Q: I feel like I don’t have time to journal. Any suggestions?
A: Keep it tiny—one line or five minutes counts. Journal in small pockets: during coffee, on transit, or before bed. Set a reminder or tie it to an existing routine. On busy days, use bullets or voice notes to keep the habit alive. Think of it as mental hygiene that can actually save time by improving focus.
Q: What should I do with my old journals?
A: Do whatever brings peace. Keep them as a personal archive, selectively save meaningful pages, or digitize and store securely. If they feel heavy, it’s okay to shred or ceremonially let them go. A “decide later” plan works too—box them and revisit in a year. There’s no rule; they’re yours to keep or release.
