Getting Started With Journaling
I’ve talked a bit about journaling when I’ve written about goal setting and setting intentions. But journaling is great for all kinds of reflection, not just to help with productivity! Journaling can help reduce stress, improve mental health (especially depression and anxiety), inspire creativity, improve memory, and more. Some studies even show certain types of journaling can help improve physical health, which fascinates me!
Talking about journaling during the Winter season feels particularly fitting. In Chinese medicine, Winter resonates with the Water element, which resonates with characteristics like reflection, memory, wisdom, and intuition. A journaling practice is a perfect way to explore these topics! If you want to learn more about the Water element and other seasonal practices, check out my self-paced online Winter Wellness class - I have 2 weeks’ worth of Water-themed journal prompts in the course.
Most people think of journaling as writing down what happened in the day and how you’re feeling, and that is one way to journal. But there are many types of journaling! Here are just a few:
Art journaling and sketchbooks, which incorporate art into the journaling process
Nature journaling, where you combine observations of nature, art, and writing to keep a record of the world around you
Gratitude journals, where you record things you are grateful for (the more detail you describe, the more effective it can be!)
Travel journals record adventures you’ve taken - it doesn’t even have to be far away!
Bullet journals or other planner-type journaling can also be a great way to record your life
Guided journals, which have pre-written prompts that are often organized around a theme
Of course, that is just the beginning. Any way you record your life, ideas, feelings, and thoughts can “count” as journaling - really, there are no rules!
People encounter two common roadblocks when trying to keep up a regular journaling practice: knowing how to start and getting bored. The rest of this entry is filled with tips on overcoming these roadblocks!
In this entry you’ll find information on:
Ideas to help you pick out supplies that will work best for you.
Suggestions on how often to and how much to write.
The next entry in this series has tips for creating a more structured, guided journaling practice - click here!
Supplies
Consider what motivates you, and pick the supplies that match your style. You can journal using any notebook, paper, pen, pencil, or marker. You can skip paper and write digitally! Research suggests that writing by hand is more effective than typing, but the best supplies are the ones you will use! For example:
If you worry about ruining the journal or having the perfect page, consider getting an inexpensive notebook. That way, you won’t need to worry about ruining it!
If you’re motivated by novelty, try using different colored pens and accessories. This will keep things fresh for you, and you can change things up when you get bored! JetPens has a ton of pens to pick from.
If you’d rather have a journal that matches your style, buy a notebook with designs you like. Leuchtturm and Moleskine are classic journals that are easy to find and come in many colors. Archer & Olive have beautiful planners.
If you like to write on the go, consider getting a smaller, portable journal - B5 is a smaller size that is perfect for a portable journal (see note below on paper sizes) and fits easily in bags. You can also find “pocket-sized” journals. Make sure to keep your favorite pens handy!
Is it easier to write if you have space set aside for you? You can try getting a page-a-day style journal or use a planner for journaling instead.
Do you want guidance on what to write about? There are countless pre-made journals and planners that offer journal prompts, planning help, and so much more. Two I really like are Best Self Co. and Passion Planner, but find one that works well for you. Or, you can make your own - find a list of prompts online and tape it into your journal! (More on journal prompts in the next entry!)
If you’re planning on doing more of an art journal, you may want to pick a journal with thicker paper designed for mixed media.
If you prefer to write electronically, you can use apps designed for journaling, like DayOne, or you can also use tools like Notion or Obsidian (which is my favorite). These apps all have ways to use your computer or phone, making it easy to have your journal with you wherever you go. Electronic journals are also easier to keep private, and you can often set passwords.
A note on paper sizes: If you spend much time looking for planners, especially those made outside the US, you’ll inevitably encounter unfamiliar paper sizing. If you’re not sure what A4, A5, A6, B5, and B6 mean, this is a good reference! There are a lot of great accessories you can find, too - washi tape, stickers, tape runners for glue, and so much more. While these are fun, it can be very easy to get carried away! (Speaking from experience!)
What I use: I have a planner (the A5 Jibun Techo) with one page per day for a daily journal. I like having pre-printed pages because it puts me under a bit of pressure to write each day, but the pages aren’t huge, so I can usually fill them out each day pretty easily. When I want to write longer entries, I use Obsidian.
Timing, Frequency, and More
There are often a lot of “logistical” questions when starting journaling: How often should I write? When should I write? How much do I need to write? What if I miss days in my pre-printed journal?
The most accurate but probably unhelpful answer to all of these questions is, “Do what works best for you!” But you’ll never know what works best if you don’t try. So, here are a few ideas on how to experiment with a journaling habit to figure out what you like best, with examples of what I do in my journaling practice.
How often should I write?
You can write however often works well for you! Some people write daily, others weekly. Here are a few tips:
Consider what is realistic with your schedule. If you’re busy during the week, adding a lengthy journaling practice isn’t a good fit.
Be flexible with your expectations. Some periods of your life will have more you want to journal about. Other periods will have less. If you’re journaling about nature, there may be less to write about during certain seasons. It’s okay to let the frequency change over time!
More is not always better! One researcher found that people who wrote in a gratitude journal once a week for six weeks had improved happiness, whereas those who wrote three times per week for six weeks didn’t! Forcing yourself to write when you don’t have much to say can just lead to resentment.
What works for me: Personally, I like writing a little bit each day. I try to write short entries every day, whether it is a reflection on the day, answering a journal prompt, or writing down a few quotes or ideas I came across during the day. But I don’t always write every day. Though it’s my goal and what I like, I will miss days! Life gets busy, I get bored or don’t have much happening, I forget. I often miss weekends. I don’t stress about it! Just begin again. Longer entries are less frequent, and just when I feel like I have more to say.
When should I write?
Think about your daily routine and where journaling may fit well. Here are a few considerations:
Are you someone who likes having a slow morning and has extra time in their routine? Try adding a few minutes of journaling to your morning routine. If you are someone who is always running late in the morning, don’t try to shove journaling into the mix!
Do you take a lunch break every day? If you have some time for yourself during lunchtime, take a few minutes to write about your day so far. This can be a great way to reflect on your morning and course correct for the afternoon, if needed.
Do you like having time to decompress at the end of the work day? Spend 5-10 minutes (or more!) at the end of your work day reflecting on it and thinking about how you want the rest of your evening to go. If you’re someone who sits in their car a bit once they get home, this could be a great time to try journaling instead of scrolling on your phone. (I often find myself doing that!)
Are you trying to create (or do you already have!) a routine to wind down for bed? Taking some time to journal before bed is a great way to wrap up the day!
You can also journal a little bit throughout the day, like the Bullet Journal method recommends (more below!).
What works for me: I do a mix of all of these! Sometimes I write a little bit throughout the day. If I haven’t written anything by the end of the day, I take 10-15 minutes to write before bed.
How much do I need to write?
There’s no firm rule for how much to write - you’ll need to experiment! You can set a goal for yourself of writing one page a day or answering a certain number of questions. You can try setting a timer and writing until the timer goes off.
What works for me: Since I use a planner layout for my journal, I have one page per day to fill. If I don’t quite make it, that’s okay! Sometimes, I will glue things from the day (like a receipt) or add a sticky note.
What if I miss a day?
No problem. It’s a great opportunity to give yourself a break and then just start again! If you have a pre-printed journal and you’re worried about empty pages, you can fill them with other things. (You can date them with the day you add them if you’re concerned about accuracy 😉) Here are a few ideas of things you could fill empty pages with:
Poems or quotes from books you like
Brainstorming ideas for a project
Listing favorite “things” - movies, books, songs, etc. - for a particular time period
Takeaways from a recent meeting or event
A bit of info about a current special interest
Lists of things you’d like to do (coffee shops to visit, books to read, etc.)
You get the idea! Your journal is for you - no one will be checking your attendance!
Do I need to re-read my journal?
Or, should I save my old journals? Should I share them with others?
It depends! Sometimes, looking back over what you’ve written can help you notice patterns or frequent themes. Re-reading journals years later can help you recall events - which can be good and bad, so tread with caution. Looking back over a travel journal can be a fun way to revisit your trip! Some people destroy their journals once they are done with them or feel like they no longer apply. As a general rule, I think that reviewing your journals can be useful, but if you notice yourself getting stuck in the past or feeling weighed down by what you’ve written, it may not be a helpful practice for you. (That may be a great time to step out of your journal and connect with a therapist!)
As for sharing your journals with others: that is a very personal decision! You can choose to share part or all of your journal with others, whether that is a trusted friend, family member, partner, therapist, or someone else. The most important part is that it is your choice to share it. If you’re worried about privacy or that people may read your journal, try a digital journal with a passcode.
What I do: I don’t have any rules for reviewing my journals. I like to review my year’s journal at the end of the year, though I don’t necessarily read it cover to cover. I have gotten rid of old journals from years ago because they felt more like a weight I was moving around. I also have kept journals for years - some that I look back at, some that I don’t. I have had moments of clarity when looking back over old planners and journals, but a lot of it is also mundane!
Whew! I think that covers most of the how to journal questions! It can be intimidating to start, but journaling is a really rewarding practice once you do. It’s helped me in countless ways; I’m more clear on what is happening in my life, what my goals are, what I am working on, what isn’t working, and so, so much more. For more ideas on what to write about in your journal, check out this entry!