“Writing in a journal reminds you of your goals and of your learning in life. It offers a place where you can hold a deliberate, thoughtful conversation with yourself.”
- Robin S. Sharma
So, you want to start journaling. I’ve been there! Multiple times, actually. Life has a way of throwing you into different stages where you feel more compelled to start a journal.
But maybe you’ve already tried starting a journal (multiple times, even) and it just didn’t stick. How the heck do you not only get started journaling, but then make it a habit you can stick to?
Here’s a no-nonsense guide with tips that actually work to get your new journaling habit off the ground.
Getting Started: Journaling Basics
The best way to start any new habit is to start small. After all, “It’s easier to pick things up again when they are small. There is no mountain to climb, only a little hill.”
- BJ Fogg, PhD
Start by asking yourself these three bare minimum questions:
Will my journal be digital, physical, or both?
A digital journal is accessible anywhere, on any device, making it super convenient if you’re someone who’s on the go often or just doesn't like writing by hand. You can also embed digital inspiration in the form of links, videos, songs, and more.
A physical journal feels more personal and tangible, may help reduce your screen time, and can hold physical trinkets like ticket stubs, stickers, photos, and more.
If you want to, you could even keep one of each! Keep things simple, though, and choose one to start with.
Is this a themed/prompted journal, a free-form journal, or both?
Both options serve different purposes. Having prompts or a theme to fall back on when you want to journal but can’t think of anything to write can be the difference between keeping your habit going and letting it fall apart.
Where will my journal live?
If you chose a digital journal, pick your app or create your folder. Don’t overthink it! Grab whatever will work for now and just go with it.
Not sure where to write? A few popular options are Notion, Google Docs, Obsidian, and Penzu.
If you chose a physical journal, grab whatever you’ve got on hand. It does NOT need to be a fancy journal from a bookstore. Any notebook will do!
Of course, if a fancy blank journal will motivate you, go for it.
Another option here is a combo planner and journal with guided prompts on every day’s planning page. Plan and reflect all in one spot!
Okay, now that your bare minimum decisions are made, let’s talk about what to write about.
What to Write About
You open up your digital or physical blank page and it stares back at you. What if you can’t think of anything you want to write about?
If you’re feeling uninspired, it’s time to turn to a journal theme or prompt. There are TONS of options! Here are some of my favorites:
- Hopes and dreams
- Daily/weekly/monthly/quarterly/yearly goals
- Big challenges
- Gratitude
- Brain dumps
- Mind map
- Problem solve
- Explore specific relationships
- Celebrate wins big or small
If you’re stuck, try a journaling prompt. You can find prompts online for pretty much any situation, as well as a lot of general ones. To get started, try looking at this list or using this random journal prompt generator.
Or, use a planner/journal combo that prompts you every day.
Quick Tips for Journaling Success
Now, you know what type of journal you want to make and you have ideas for what to write about. The next big hurdle is this: how can you make your new journaling habit stick?
Personally, this is the hardest part of journaling for me. Life, perfectionism, and my list of to-dos just get in the way sometimes.
Here’s how you can get past some potential roadblocks:
- It doesn’t matter how much you write. If you write a full page one day and one sentence (or even a bullet point list) the next, that’s perfectly okay! Your journal is yours, which means it follows your energy and time patterns.
- Have patience with yourself. Even if you feel inspired to start journaling, you’re probably naturally going to have days where you don’t really feel like it. That’s okay! Write one quick sentence if you can, give yourself some grace, and try it again tomorrow. Skipped a day or more? No worries! Just start again when you can.
- Let go of perfection. It does not matter one bit how your journal looks, how many days you’ve forgotten, how perfect your penmanship is, or even what you’ve written about. You’re putting thoughts on paper, and that’s all that matters.
- Try a routine. Journaling gets easier if it’s ingrained in your routine. Maybe you sit down to write first thing in the morning, for a few minutes at night, or even while you’re eating lunch.
As you begin your journaling journey, remember that it doesn’t have to be fancy, it can be in any notebook, planner, or even on a notepad, and it can be whatever you need it to be in the moment.
Ready to embellish your journal a little? Try adding fun stickers and use a fun bookmark to keep your place!
Article by Joli Skow.
