By Jill
How to Start a Journal + Types of Journals:
Journaling has been proven to reduce stress. It does not need to be where you write down everything you did that day. You could use it for that.
I like to use journaling for planning goals, emptying my thoughts, and for celebrating my daily, small wins.
Step 1:
Get a journal or notebook!
You can start out with simple, spiral notebooks. You can also buy a fancy or cute notebook that inspires you.
Get a Pen You Like!
Need help selecting journals? The bottom of the article has my favorite notebooks and journals.
Step 2:
Decide when you plan to journal and do it the same time every day so it becomes a habit.
Some people find journaling is best to do in the morning and at night.
Studies have also proven that gratitude journals reduce stress and improve mood.
Writing at the beginning of the day can help you clear your mind, plan the day, focus on your goals, and start the day for success.
Writing at night can help you celebrate your wins, let out stress, take time for gratitude, or plan tomorrow.
Step 3:
Think of Why you want to journal so you can stay motivated to journal.
Without a Why, you will likely forget to journal or stop in the near future.
What do you want to accomplish from journaling?
Some possible Whys:
*To Make Goals and Track Them
*To REACH your goals!
*To Practice Gratitude
*To Feel Better
*To Reduce Stress & Depression (studies suggest long term journaling has helped depression)
*Release Anxiety on Paper
*Work Out Interpersonal Conflicts By Expressing How You Feel and Not Sending It
*Express Yourself
*Record Your Memories
*Dream Big
*Visualize on Paper
*Write Down Things You Learned
*Keep Quotes & Notes on Books
*Celebrate Small Wins
*Track Your Daily Routine
Step 4: Start!
How to Start:
Decide what kind of journal you want or try some of these ideas and decide your favorite journaling style.
- Gratitude Journal: You can write what you are grateful for every day at the end of the day. Write 1 thing, or 3 or some people suggest 5. Write as many as you want!
- Manifestation Journal: You can write down what your ideal future could be like. Scripting your ideal life.
- Goal Journal: Write down small goals, big goals, or steps to your ideal future.
- Do a “brain dump” where you write anything and everything on your mind. It can be words, phrases, or full sentences.
- What You Are Worried About + Action Steps Journal: I have found much stress relief from writing down everything that is bothering me and then 1 action step I can take towards each item. When I was worried about my Grandpa’s health, my action step was to call him. It can be a tiny action step.
- Planning Journal: You can write down plans, future plans, and working out ideas.
- Dream Journal: where you write down what you dream during sleep.
- Find Journal Prompts online to guide your writing. You can try these: Daily 5 Question Journal Prompt to Inspire You to Reach Your Goals and these: 30 Days of Journal Prompts to Become Your Best Self and Journal Prompts to Become Your Best Self & Reduce Stress & Anxiety
- Food diary: Track what you eat, nutritional goal, how foods made you feel.
- Ideas Journal: Any creative idea you have that comes up.
- Book Journal: Notes on what you read and favorite quotes.
- Diary: Day’s events
- Memories Journal: You can start with today’s memories. Write down any meaningful past memories you have as you remember them.
- Feelings Journal: As mentioned above in your Why section, you can write out your feelings and express yourself. Work through why you feel how you do. Then even one step further. Write down what you can do about your feelings that will help the situation.
- Questions and Wonders Journal: Write about things you wonder about. When you have time, look them up.
- Morning Routine or Daily Routine Journal: Write down your to do list. Plan your daily routine. Track progress.
- Celebrate Your Wins Journal: I like to celebrate small, daily wins. You can also write out any success or win you ever had. This can be something you can refer to when you aren’t feeling well and it can help you feel better to remember your past successes. Celebrating small wins can lead to more momentum towards achieving goals. It increases motivation. Read the benefits of Celebrating Small Wins Here.
I hope this helps you get started on your journaling journey.
You will find you remember more of what you learn if you write it down. Just the simple act of writing it down helps you impress it upon your memory.
Journaling can really help you grow as a person and reach your goals. Read more about reaching your goals here: Stop, Start, Continue: The Path to Reaching Your Goals
Curious about the science of why celebrating small wins and daily wins can create motivation? Read about it here: How to Celebrate Small Wins: 7 Ways, 6 Benefits & 10 Examples
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Journal Recommendations:
As an amazon associate, I earn from qualifying purchases.
Colorful notebooks:
1 color per notebook. College ruled. They come in a set of 6 for $14.99 or 12 for $18.99 sometimes the price fluctuates.
Cute Ocean Theme, smaller journal:
Ocean Theme Gold & Turquoise medium, smaller than a standard notebook:
