How to Start Journaling and the Many Benefits You Can Expect

Whether you’re looking for a way to boost your mood, manage stress or learn more about yourself, it’s worthwhile to consider journaling. Studies have shown that learning how to start journaling can improve mental health, increase self-esteem and confidence, and decrease stress. Plus, it’s a great way to document your life and track your progress if you’re into that sort of thing.

Following are some tips on getting started, some types of journaling you can try and the benefits you can gain if you begin to do this regularly. You don’t have to get stuck doing just one, though! Choose a journaling method that speaks to you most to start, but try more as you get more confident. There is no reason for journaling to become stale or boring.

These suggestions will get you off to a fantastic start with your new habit of journaling, whether you intend to make it a daily practice or want to dabble now and again.

Types of Journals You Can Write

Are you prepared to get started but unsure how? Step one is to decide what kind of journal you want to keep. You can vary this; you may switch between journal types frequently. But knowing what options you have can make this a lot easier. These are various kinds of journaling choices that you should consider using.

Free-flowing train of thought

This kind of journal is where you jot down your thoughts as they come to you. The words or ideas don’t need to make sense, because you just record what is passing through your mind. This kind of journal is suitable for those who want to get thoughts out to clear their mind and can be interesting to reflect on down the road (or you could discard them, keeping your notes isn’t mandatory).

Dream Journal

This type is written first thing in the morning, as soon as you awake. Write down everything you can remember about what was happening in your dream and how it made you feel. Some use this technique to keep in touch with subconscious thoughts and feelings. It can be handy to leave a notepad on your bedside table and write before you even get up.

Food Journal

Keep a record of what you consume daily. This process will assist you in becoming more conscious regarding the foods that you select to consume. If you are having trouble healthily losing weight, keeping track of what you eat can provide valuable insight into the aspects of your diet that may require modification. If you have a turbulent or troubled relationship with food, this one may not be for you.

Fitness Journal

Maintaining a record of your gym workouts or daily walks can help you remain dedicated to leading an active lifestyle. Record your reps, distance and times, how it made you feel, and whatever is important to you. The most rewarding aspect of keeping a journal of this kind is looking back and seeing how far you’ve come over time.

Gratitude Journal

Gratitude journaling comes in different forms and prompt types. At its core, however, it’s just recording things for which you are thankful. Regular gratitude practice has many knock-on effects on mental and physical wellbeing also. Make a note of all you have to be grateful for at the end of each day or week. A gratitude journal can also be helpful to look back over when you are having a bad day for a pick-me-up.

Want to try gratitude but not into the journal form? Try this quick gratitude meditation script.

Sketch Journal

A sketch journal uses doodles, sketches, or images to convey the emotions, ideas, and thoughts going through your head. These do not have to be art, or even good, so long as it’s honest. You can find images online to print and paste, copy or trace if you prefer this to drawing freehand or original work.

Journal of events

Record everything that happens to you throughout the day in an events and feelings journal. It could be a description of a new recipe you tried and liked or a note on a hilarious chat you had with a friend. This is the famous “Dear Diary” format; although you do not have to be formal, let your prose (or dot points) match your preferred writing style.

Remember that there is no right or wrong way to approach your journaling, regardless of the kind of journal you choose. It is entirely dependent on you and your preferences. Being in touch with the mind, body, and soul is vital for reflective journaling. 

Tips for Getting Started

To start a journal, you need enthusiasm and a desire to express yourself; the rest is just choosing a format. If you have the motivation, that’s the most challenging part already done! Given you’ve decided to start, these tips can give you some structure on overcoming common issues faced by those looking to begin to journal.

Locate a quiet place

For most people, writing is easier when there is less background noise. To get the most out of your writing time, you should do so in an environment that encourages concentration and attention. Focusing on this single task can be challenging initially, but you will improve over time. While learning, give yourself less of an excuse to let your attention wander by limiting distractions.

Choose between paper and digital

A computerized diary that can be accessed and updated from any electronic device is the dream for some writers, whilst others enjoy the feeling of pen on paper. Either way is perfectly fine, and each has advantages and disadvantages – it is up to personal preference.

Be flexible

Your journal is not going to be perfect. You will change your mind and cross things out, make spelling or grammatical errors and smudges, and a page might tear. Remember, the point isn’t to create a perfect written work; it’s to get your ideas flowing and lower stress levels. It’s okay if you don’t have any ideas for what to write. You have complete creative control over the content of your journal. When you sit down to write, it’s a good idea to close your eyes, think about how you’re feeling, and let that guide you. Choose whichever topic and format you need, regardless of what has come before.

Dive straight in

Once you have sat down to begin writing an entry, looking at an empty page can be daunting. If you are unsure where to begin, it can make it easier to start writing if you begin with an “I” statement, such as “I feel” or “I wonder”. Since this is a record of your thoughts and feelings, you should not feel self-conscious about putting pen to paper. Remember, no one need ever see this, not even the future you!

Set a time

Start a timer for the time you wish to write to keep you on track. Anywhere from five to twenty minutes is common, but it depends on how much you want to write down. You will find that setting a timer assists you in maintaining focus and prevents you from becoming distracted.

Reread and rethink

After you have finished writing an entry for your journal, you should read it. If possible, add more details or summarise what you just said in a phrase or two. This method is excellent for zeroing in on specific themes and gaining more insight.

Make it a habit

Decide when to make time for your journal, and pencil it into your schedule. If you commit to a given time, you are more likely to get started. Whether this looks like a handwritten note in a planner or a reminder on your phone with an alarm, do what you need to to ensure this gets done. If you commit to writing in your diary at the same time and frequency throughout the week, it will soon become an enjoyable habit.

Benefits of Regular Journal Writing

Achieve goals

If you write down your objectives in a journal, you’ll have a much easier time monitoring whether or not you’ve achieved them. This will keep you accountable and remind you of the steps you need to take to complete them. Try to be as descriptive as possible when documenting for an easier time reviewing later.

Boost confidence 

Keeping track of your successes will provide you with a significant confidence boost. When you consider the obstacles you overcame and the progress you’ve made, you will experience a sense of accomplishment. Reading about your successes can be a great activity to break a negative thought pattern if you are feeling down about your abilities.

Improve communication skills

Writing, like any other skill, is strengthened through repeated practice. You will improve your writing skills if you keep a journal and write in it regularly. If you make keeping a journal a regular part of your routine, you will be able to assess the amount of development or advancement you’ve achieved by reading previous entries in your journal.

Reduce Levels of Anxiety and Stress

Sometimes we can get stuck in a cycle of negative thoughts and emotions. When you’re already dealing with difficult circumstances, this can be an additional source of stress and can make things seem even more complicated than they already are. Writing in a journal can help you process these thoughts and stop them from dominating your mind. Solutions to your problems may even appear while you mull the situation over.

Improving awareness

Journaling and processing feelings and happenings through writing can lead to a heightened understanding of events and a better perspective of what has happened.

Conclusion

When it comes to self-reflection and bettering your mental health and wellbeing, journaling is a powerful tool that everyone should consider incorporating into their routine. Not only does journaling help to boost your mood and lessen stress levels, but it can also provide clarity and insight during difficult times. It can be a way to get your feelings out in the open, and it helps you identify patterns that may be contributing to your stress or anxiety and what it is you value and what brings you joy.