How to Start Journaling: A Beginner’s Guide
Welcome to Journal It Out! Starting a journal can feel intimidating. It took me awhile to actually start journaling and now it is a part of my daily routine. However, I understand how it can feel when you’re first starting out. You may feel like you’re going to do it all wrong. The good news is that there are no rules when it comes to journaling. You’re in the right place to learn how to start journaling for beginners and how to make journaling a part of your life.
What’s In This Post
- Why journaling is worth starting (and what it can actually do for you)
- What you need to get started (spoiler: not much)
- How to choose the journaling style that fits you
- A simple step-by-step process for your first entry
- How to build journaling into a habit that sticks
- Common beginner mistakes to avoid
Why Start Journaling?
The Benefits of Journaling
A lot of folks may start out believing that keeping a journal is the same as keeping a diary. You may be surprised to know that journaling is a tool used by mental health profesisonal for emotional processing. I actually picke up journaling again when I began doing therapy.
There are many researched-backed benefits to journaling including improved mood and emotional awareness, reduced stress, better sleep quality when writing before bed, and greater mental clarity.
Decades of research support these benefits dating back to psychologist James Pennebaker’s work in the 1980s). See the Child Mind Institute’s article on The Power of Journaling. The benefits of journaling show up even with a few minutes a day. The length of writing is not as important as being consistent with writing.
Who Journaling Is For
Journaling is for everyone! There are no writing skills required to get started. It works for individuals managing stress, anxiety, big life transitions, or simply wanting more self-awareness. Our blog will cover specific journaling types for specific needs in future posts.
And no two people journal exactly the same. For example, I like to write in the usual paragraph-style in my journals while my therapist writes in a more sideways style including tiny charts and graphs. Whatever works for processing your thoughts is the right way to journal for you.
What You Need to Start Journaling
Physical vs. Digital Journaling
Journaling doesn’t require much. There are two main formats: pen and paper notebook or a digital app/notes. For those who like to keep it old school, are more tactile, or simply want to remain screen-free, a pen and notebook work fine. It’s easier to personalize, but less searchable.
Digital journals have their benefits including being portable (journal from your smartphone), searchable, private and password protected. The main downside is screen fatigue. One of my favorite digital journals is the DayOne app.
If possible, I suggest trying out both. Whichever format you’ll use consistently is the right one.
Basic Supplies (If Going Physical)
For those who want to use pen and paper, the basic supplies are easy. You’ll need a notebook and it doesn’t have to be fancy. A composition notebook from a dollar store works great. I buy my journals from retail stores like Ross and TJ Maxx for around $6.
Next, you’ll need a pen that you enjoy writing with. I prefer 0.5mm fine point micro tip pens. A fun way to test out pens is to go to a stationary shop. They often have paper available to test out a variety of pens they are selling. These types of stores often carry stickers, washi tape, and other decor for those who like to be a bit more creative.
How to Choose a Journaling Style
There are many styles of journaling such as free writing, gratitude journaling, bullet journaling, prompt-based journaling, and shadow work. As a beginner, you don’t need to pick “the right one” immediately. I do a mix of free writing, gratitude journaling, and prompt-based journaling.
Free writing or gratitude journaling has the lowest barrier to entry. Remember that you cannot get it wrong. It’s your journal and your thoughts. Trying a few different styles is normal and eventually, you will find what fits.
How to Start Your First Journal Entry: Step-by-Step
Step 1: Set the Scene
Find a quiet and comfortable spot with minimal distractions. I like to journal in bed or at a desk with jazz music playing in the background.
Step 2: Start Small
Don’t put a lot of pressure on yourself when starting out. Write for 5 minutes or jot down a few sentences. There is no minimum word count or page requirement.
Step 3: Write Without Editing
One of the best parts of journaling is experiencing stream-of-consciousness writing. There is no need to worry about spelling, grammar, or even making sense. What you write is for your eyes only unless you choose to share it. Relax and know that you can’t get it wrong.
Step 4: Use a Prompt If You’re Stuck
Journal prompts are excellent if you’re feeling stuck with what to write. Some easy prompts to start with include, “What’s on my mind right now?” or “What am I grateful for today?” Stay tuned as this blog will have a category for journaling prompts!
How to Build a Journaling Habit That Sticks
When building a journaling habit, consistency is far more important than perfection. A good way to form a journaling habit is to make it a part of your daily routine like after brushing your teeth or with your morning coffee. Soon it becomes automatic and less of just one more thing to remember. This technique is called “habit stacking” which is explained in this guide to habit stacking from James Clear.
It helps to keep your journal visible as a visual reminder. I prefer to journal at night before bed so I keep my journal on my night stand. Missing a day of journaling doesn’t mean you’ve failed. Simply start again when you feel you want to write.
Common Beginner Mistakes to Avoid
Some common beginner mistakes to look out for include:
- Attempting to make every entry perfect or worthy of rereading.
- Comparison with aesthetic journals seen online
- Setting unrealistic goals such as writing daily when starting out
- Giving up after a few days instead of building a skill over time
Final Thoughts
There is no right or wrong when it comes to journaling. The “right” way to journal is whatever way gets you to write and to do it consistently. As for my experience, journaling is something that I look forward to.
It is a time that I can get my thoughts out of my head. Whether I’m feeling anxious, scared, or grateful, I always feel a sense of relief when I am able to journal it out. If you’re ready to get started, congratulations! That’s really all it takes.
Grab a pen and a notebook and write whatever comes to mind. If you prefer digital journaling, there are many apps to choose from. Simply starting is the right way to your journaling journey.
