How to Start Journaling When You Have No Idea What to Write

You’ve bought a pretty notebook. You’ve made your coffee. You’ve sat down at the table, ready to become that person who journals every morning..and then your mind goes completely blank. 

First - you’re not alone. Almost everyone who starts journaling runs into this. You have the desire to write, but the words just won’t come. The good news? There’s no “right” way to journal, and it’s a lot easier than you think to get started. 

Here’s how to make journaling feel natural, even if you’ve never written more than a grocery list. 

1. Start Small 

Forget the idea that you have to fill pages every single day. One sentence is enough. 

Write the best moments from your day before bed. Jot down a single thought you woke up with. Capture one thing you’re grateful for. These tiny entries build the habit without overwhelming you - and over time, they start to add up to a really beautiful picture of your life. 

2. Use prompts to take away the guesswork 

Prompts are a beginner’s best friend. They take the pressure off and give your brain something to respond to. 

Here are a few you can use today: 

• “Today I felt proud when…”

• “One thing I’m grateful for is…”

• “A small win I had this week was…”

And if you love guided prompts, my Breakthrough Journal walks you through a 5-step process designed to help you release what’s weighing you down and move forward with clarity. It’s like having a little coach on paper. 

3. Focus on how you feel, not just what happened 

A common trap for beginners is just recapping the day: 

“I went to lunch with my Mom.”

Try adding emotion instead: 

“Lunch with my Mom made me feel lighter and more hopeful about my future.”

The magic of journaling happens when you connect events to your emotions - that’s where you start to notice patterns, triggers, and sources of joy.

4. Release the pressure to be perfect 

Your journal is not an Instagram post. It’s for you. 

Messy handwriting, grammar mistakes, half-thoughts - they’re all welcome here. In fact, I encourage “messy morning pages” from time to time: three pages of unfiltered unedited thoughts to clear your head. No one else will ever read them, so you can be fully honest. 

5. Make it part of your routine

The easiest way to stick with journaling is to tie it to something you already do. 

Write while your coffee brews. Journal after skincare. End your day with a few lines before you turn off the light. I love starting my mornings with a journal session - it’s part of my Wake up and journal with me series on TikTok, and it’s the moment I feel most centered before the day starts moving. 

Your Next Step 

Don’t overthink it - start today, even if it’s just one sentence. Over time, you’ll find your own rhythm and style. And if you want a little extra guidance, explore my journals - I created them to make journaling feel simple, inspiring, and genuinely life-changing.