How to Start Journaling: The Ultimate Beginner’s Guide or Expert Refresher

Journaling has been around for centuries, but today it’s more than just keeping a diary - it’s a tool for healing, self-discovery, and creating mental clarity. Whether you’re looking to release emotions, track your growth, or simply carve out a moment of peace in your day, journaling can meet you exactly where you are. 

The best part? You don’t need to have the “right” emotions or life circumstances to begin. You don’t need to be sad, happy, or in a crisis. You can be in any stage of life and still experience the powerful benefits of journaling. 

This guide will walk you through everything you need to know to begin your journaling journey - from the right journal to prompts, exercises, and tips for building consistency. 

Step 1: Choose the right journal for you 

Your journal should feel like a safe space, so choose one that fits your style and needs. Don’t force yourself to conform to a specific style of journaling because your friend does it. Pick the one that suits you. 

• Lined journals - Great for traditional writing and reflection (kind of life the A Love Letter to Me journal)

• Blank journals - Ideal if you want freedom to sketch, doodle, or free-write 

• Guided journals - Perfect if you want structure and prompts (like The Breakthrough Journal)

• Digital journaling apps - A good option if you prefer typing over handwriting

Tip: Don’t overthink it. The best journal is the one you’ll actually use. 

Step 2: Remember - you don’t need a “reason” to start 

A common myth is that journaling is only for people going through hard times. While it can be incredibly healing in those moments, it’s equally powerful when life is good. Journaling helps you: 

• Process emotions (positive and negative) 

• Track your personal growth 

• Gain clarity in decision-making 

• Reduce stress and anxiety 

• Celebrate wins and practice gratitude

In other words: there’s no wrong time to start. 

Step 3: Journal prompts to get started 

If staring at a blank page feels intimidating, prompts can help you find your flow. Here are a few simple ones to begin with:

1. What’s the best thing that happened to me today?

2. What’s weighing on my mind right now?

3. What do I want more of in my life? What do I want less of?

4. Write a letter to your future self. 

5. What’s something I overcame in the past that I’m proud of?

 

Step 4: Exercises to feel comfortable journaling 

Journaling doesn’t have to mean writing pages of thoughts every day. Here are some beginner-friendly exercises: 

• The one-sentence journal: Write one sentence a day about how you feel

• Gratitude list: Write down three things you’re grateful for every day 

• Mind dump: Set a timer for five minutes and write whatever comes to mind, no editing and no lifting the pen

• Letter writing: Write to your past or future self, a loved one, or even to your fears

• Mood mapping: Draw a quick chart or doodle how you feel before writing 

Step 5: Do you need a journaling schedule?

Here’s the truth: you don’t need a rigid journaling schedule. Journaling is personal, and it works best when it feels natural - not forced.

That said, here are some realistic ways to make it a habit: 

• Start small: Try 5 minutes in the morning or before bed

• Attach it to a routine: Journal after your morning coffee or right before you sleep

• Aim for consistency, not perfection: 3 days a week can be just as powerful as daily journaling

• Give yourself permission to skip: Journaling should never feel like homework 

Final thoughts

Journaling is about connection – to yourself, your thoughts, and your emotions. There’s no “right way” to do it, and you don’t need to wait for the perfect moment in life to begin. Whether you write one sentence or ten pages, the act of showing up for yourself is where the power lies. 

So grab a journal that feels good in your hands, pick one of the prompts above or in your journal, and just begin. Your future self will thank you.