12 Types of Journaling to Transform Your Mental Health & Mindset (And How to Start Each One)

12 Types of Journaling to Transform Your Mental Health & Mindset (And How to Start Each One)

Journaling is so much more than just putting pen to paper - it’s an outlet, a tool, a ritual, and a way to connect deeply with yourself. Whether you’re looking to heal, organize your thoughts, track your growth, or simply express your creativity, there’s a journaling style for every season of life. Here’s a breakdown of the most popular (and powerful) types of journaling - and how to try each one for yourself. 

  1. Free Writing / Stream of Consciousness Journaling 

What it is: 

Free writing is exactly what it sounds like - writing whatever comes to mind, without rules, structure, or editing. It’s raw, real, and cathartic. 

How to do it: 

Set a timer (try 5-10 minutes), grab your journal, and just go. Don’t worry about grammar, spelling, or if it “makes sense.” Let the words flow as fast as your brain does. 

Best for: 

Mental clarity, emotional release, and creative breakthroughs. 


  1. Guided Journaling 

What it is: 

Guided journaling uses prompts to help you explore specific themes or thoughts. These prompts can be reflective, healing, or inspiring. 

How to do it: 

Use a guided journal (like The Breakthrough Journal) or search for prompts online. Write your answers with honesty - and revisit prompts that resonate with you over time. 

Best for: 

Self-discovery, emotional healing, personal growth. 


  1. Bullet Journaling

What is it: 

Bullet journaling is a customizable system that blends journaling with planning. It uses bullets, symbols, and minimal design to track habits, gaols, to-dos, and reflections. 

How to do it:

Use a dot grid notebook. Create sections like daily logs, habit trackers, mood logs, and goal setting. Use symbols like · (task), - (note), and x (completed task).

Best for: 

Productivity, organization, self-awareness.


  1. Junk Journaling 

What it is: 

Junk journaling is a creative, visual form of journaling that combines writing with scraps, art, and found objects (think magazine clippings, ticket stubs, dried flowers).

How to do it: 

Use an old notebook, a blank journal, or even envelopes. Add glue, washi tape, stickers, and write notes, memories, or feelings around your collage. 

Best for: 

Creative expression, memory keeping, inner child healing.


  1. Gratitude Journaling 

What it is: 

This type of journaling focuses on appreciation. It trains your brain to notice and celebrate the good - even in the hard seasons. 

How to do it: 

Each day, write down 3-5 things you’re grateful for. They can be big (a new opportunity) or small (your morning coffee). 

Best for: 

Boosting mood, shifting mindset, cultivating positivity. 

 

  1. Reflective Journaling 

What it is:

This style focuses on looking back - at your day, a situation, or even a chapter of your life - to gain insight and clarity. 

How to do it: 

Write about what happened, how it made you feel, and what you learned. Ask yourself: What could I have done differently? What did this reveal about me?

Best for: 

Emotional growth, life lessons, mindfulness.


  1. Dream Journaling 

What it is: 

A dream journal is used to capture your dreams upon waking. Over time, it can help you notice patterns or gain insight into your subconscious. 

How to do it: 

Keep your journal by your bed and write down your dreams first thing in the morning. Don;t worry if they feel scattered - detail is key. 

Best for: 

Self-exploration, intuition, subconscious work. 


  1. Travel Journaling 

What it is: 

Part scrapbook, part diary - travel journaling captures your experiences, thoughts, and emotions while exploring new places. 

How to do it: 

Write about your day, what you saw, who you met, how it felt. Include photos, tickets, or little drawings. 

Best for: 

Memory keeping, storytelling, documenting life’s adventures.


  1. Manifestation Journaling 

What it is: 

This type of journaling centers around visualizing your goals and desires, and writing them as if they are already true. 

How to do it: 

Use “I am” or “I have” statements to script your future (e.g., “I am living peacefully,” “I have a job that fulfills me”). Combine with affirmations and clarity on what you want. 

Best for: 

Manifesting goals, building confidence, mindset shifts. 


  1. Art Journaling 

What it is: 

A form of expressive journaling that blends drawing, painting, lettering, and writing. You don’t need to be an artist - it’s all about feeling. 

How to do it: 

Use any medium you love (watercolors, markers, collage). Fill pages with color, emotion, and words that reflect your inner world. 

Best for: 

Creative healing, emotional expression, calming anxiety. 


  1. Shadow Work Journaling 

What it is: 

Shadow work involves exploring the parts of yourself you usually avoid - like fear, guilt, jealousy, and past wounds - to bring them into the light and heal. 

How to do it: 

Use deep prompts like “What am I afraid to admit?” or “What part of me needs more compassion?” Be honest, be brave, and journal without judgement. 

Best for: 

Inner healing, self-acceptance, transformation. 


  1. Reflective Question Journaling 

What it is: 

This type revolves around answering deep, intentional questions to explore your thoughts, patterns, and emotions more consciously. 

How to do it: 

Choose 1-3 thoughtful questions per session. Examples:

  • What did I learn about myself this week?

  • What do I need to let go of to move forward?

  • What belief am I ready to rewrite?

Write freely, but stay focused on the question(s).

Best for: 

Self-awareness, emotional growth, weekly check-ins.


Final Thoughts: 

The beauty of journaling is that there’s no one right way to do it. Some days you might need structure, and others you might need freedom. Some chapters of life call for healing, and others for dreaming. Don’t be afraid to experiment - your journal is your safe space. 

 

Which type of journaling speaks to you most right now? 

Let it meet you where you are. 

 

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