Journaling for Well-Being

Establishing a Daily Journaling Practice

This is a great idea but getting started can be challenging. Remember that creating healthy daily habits is worth the effort. If you have been feeling a little overwhelmed by journaling and aren’t really sure how to add it to your life, it might be that you are overthinking it.

Journaling is nothing more than writing your thoughts or ideas onto paper, whether that is a journal, notebook, or just a blank piece of paper. Writing in a handwritten way with a pen or pencil and any form of paper you have on hand. (vs. typing on a computer) is considered and referred to as therapeutic writing. 

Journaling is a Versatile & Healthy Practice to Start Anytime!

You have more freedom with journaling than many other habits, where you benefit from doing it more often, but you can start at any time. 

10 Tips for Making Journaling Part of Your Daily Routine

  1. There is no “Best Time” to start journaling

    Journaling is a flexible and versatile practice, so you can start at any time! Just like dieting, you sometimes feel like you need to “Start on a Monday” or if you didn’t start your journal on January 1st as you meant to, you should wait until next month. This is not true! Start today, right now. Get out a notebook or piece of paper and just start writing. The more you write in a journal, the more you see how beneficial it can be.

  2. Make it Easy to Write!

    Make It Easy. Keep it simple.  For example, decide if you are more likely to write in journal with pen and paper, or are you more likely to use a computer?  You get to decide what works best for you.  Decide and do! If you are using a journal, leave the journal and pen out in a place you are apt to see it. Some people leave it by their bedside, others leave it near their favorite chair where they drink their morning coffee. Create a comfortable space where you can settle in if you decide to write for a longer period of time.

  3. Choose a Time that is Best for You

    For a journaling practice, you want to create a routine, which will then allow you to turn it into a habit you don’t even have to think about. Start by figuring out if you would prefer to write in your journal in the morning or the evening. This is going to depend on your personal preference and your schedule. Everyone has a time of day when they either have some free time or want something to help them relax and get away from the electronics for a little bit.  When are you most likely to write in a journal?  For some, journaling is part of their morning routine. For others, it is part of a bedtime ritual.  You might find that journaling on your lunch break works best.  You decide.  Go for it! 

  4. Set Up Your Journaling Area

    It helps to have a designated area for journaling. Maybe you have a desk in your bedroom, an office where you can set up a journaling space, or simply your dining room table. Set it up with your journal, a pen or pencil, and items that can support or inspire you to write.

  5. Know Why You Are Journaling

    Before you can do anything, you need to know WHY you are doing it. If you don’t understand your own reasons, it will be very hard to stay motivated. What made you want to start writing in a journal? Was it a recommendation to relieve stress, or do you just want a safe space to vent? Are you trying to express more gratitude, or are you scripting for the law of attraction? All of these questions matter because they will help you understand the importance of a daily practice. Knowing your WHY will also keep you motivated.

  6. Decide What You Want to Journal About

    Do you have a specific purpose for your journal? Maybe you have a lot on your mind and need a place to vent and figure things out. You definitely don’t have to write about the same thing every day in your journal, but this is going to help you to figure out the best journaling practice. For example, if you are doing it for anxiety or stress relief, adding things like essential oils or soft music while you write is really going to help your practice overall.

  7. Consider Starting a Journaling Practice Focused on Gratitude

    A very simple way to begin a new daily therapeutic writing practice is to begin your daily journaling with a specific focus. You can find a great gratitude journal here in my Think in Possibilities Journal Shop

  8. Choose a Journaling Style & Journal that Works Best for You

    You might choose a simple lined journal to write in a stream-of-consciousness style.  Maybe you have a bullet journal on your shelf and want to try this unique journal format. Maybe your daily practice will be in the format of a prayer journal.  Maybe you want to start by using a journal that has daily prompts built in that will guide your writing.  You decide!  You can find soft-cover, matte finish lined journals and journals with writing prompts at the Think in Possibilities Shop.  You can find my same soft-cover, matte finish lined journals and gratitude journals here: Think in Possibilities Journals @ Amazon

  9. If you take days off, just begin again when you’re ready

    There is no perfect time to begin or to begin again! If you promised yourself you would journal every day, but you miss a day, no worries. Just pick up where you left off. People put far too much pressure on themselves, even with something as simple as writing in a journal. This is meant to help you, not cause you stress. If you don’t write for a few days for whatever reason, pick it up again when you can, and start writing again.

  10. Fin an Accountability Partner for Support
    Some people ask a friend or their therapist to be a writing or accountability partner. Can you ask a friend or your therapist to check in with you weekly and ask you how your journaling practice is going for you? Knowing that someone will ask you about your new habit can be helpful and motivating. You can build in rewards for your successes. For instance, at the end of each week of journaling, you could build in a coffee date with your accountability partner.