Learning how to start journaling can feel really intimidating. You probably have a lot of questions like: Why are we journaling? What are we even supposed to write? And how do we keep coming up with something to say every single day for the next 365 days?
You know what? I get it. I used to have the exact same questions. But now, nine years later, I have stacks of old journals, and I can confidently answer all your questions about journaling.
What is Journaling
At its core, journaling is simply the act of putting your thoughts, feelings, and experiences down on paper. It is a way to explore what’s going on in your mind, and an opportunity to delve into your subconscious beliefs and behaviors.
By writing regularly, you give yourself space to understand yourself better and notice patterns in your thoughts, feelings, and actions. This way you can course correct your behavior in order to get what you actually want out of life.
Journaling is also a way to provide emotional support to yourself which is of high importance to those of us who have an insecure attachment style.
Benefits of Journaling
There are so many benefits of journaling for your mental, physical, and spiritual health. The benefits include:
- Reduced stress
- Better sleep
- Increased mindfulness
- Lowered blood pressure
- Improved lung and liver function
- Improved psychological wellbeing
- Better emotional regulation
- Reduced risk of depression and anxiety
- Better relationship with yourself
- Improved mood
Over time, these benefits compound. Journaling creates space for reflection, awareness, and emotional release, which is why it is often recommended by therapists, psychologists, and mental health professionals as a simple but powerful self-care practice.
How to Start Journaling
To start journaling, all you need is a pen and paper. That’s it. You don’t need to get a fancy journal, stickers, or fancy stationery. When I started journaling, I was writing in an A4 book, the kind you are given at school for free. I have upgraded since then, but that’s how I started.
Once you have a book to journal in, you need a safe, private space to journal. You also need time where there will be no disturbances so that you can listen to what’s going on in your mind better.
What to Write
The meat of the article: what do people actually write in a journal?
The answer is anything. Anything at all. This is your journal. It is a record of your life, and you get to write whatever you want.
I know that that answer is overwhelming so I am going to break it down to what anything means.
Dear Diary
Your first option is doing a dear diary situation. This means that you will journal at the end of the day. In your journal, you will be writing about what happened in your day, and how you felt about what happened.
The biggest pushback I get from people is that their lives are too boring and therefore not worth documenting. Need I remind you that this is your journal that you are keeping to sort your thoughts out? It does not need to be entertaining because nobody else will ever read it besides you.
Brain Dump
A brain dump is a word vomit. You write down everything you are thinking as you think it. Do not filter yourself, write everything that you are thinking.
This does not have to go on forever, you can set a timer and write down everything you are thinking until the time is up.
Journal Prompts
This is a great way to start journaling if you have absolutely no idea what to write. All you do is search journal prompts on Pinterest, then answer about 5 of the questions.
You can search for specific prompts like for self-discovery, self-love, self-care, reflection, or my favorite, music playlists.
In my resources page, I have free journal prompts downables that were extremely helpful in my journey.
Guided Journal
For the most beginner-friendly experience, you should get a guided journal. It will have prompts to guide you on what to write and when to write. Here are a few recommendations:
How to Stay Consistent
In order to reap the benefits of journaling you have to be consistent. By consistency, I do not mean daily. I mean whatever frequency works for you and your schedule; that could be weekly, or monthly. Although, I recommend journaling daily if you are a beginner.
Here are a few tips to stay consistent with your journaling:
- Incorporate journaling into your morning/night routine.
- Keep your journal and pen in the open so it will cue you to journal.
- Have a comfortable designated spot for you to journal.
- Journal imperfectly. I mean it, don’t fix your grammar, spelling, or punctuation.Write it as it is in your mind.
- If you are going to use journal prompts, keep them handy. Have them ready before you journal.
- Remember, this is not a chore. Journaling is a way of spending time with yourself.
There you have it my lovely angels, that is how to start journaling for beginners. I hope you found these tips and you now know where to begin with your journaling. I am proud of you for taking this step towards bettering yourself.
Thank you so much for reading.
If you want to elevate your relationship with yourself, get my book: No Bullsh*t Guide to Self-love, here.
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