I’ve been journaling since I was nine years old when I received a journal for Christmas. My first one had a little gold lock on it and a pink cover and I still have it tucked away on a shelf, pages filled with slanted handwriting and secrets I thought were earth-shattering at the time.
Over the years, my journals have changed, from sparkly tween diaries to tattered college notebooks, to the quiet leather-bound one that sits on my nightstand today. But the purpose has always stayed the same: to understand myself a little better.
I know not everyone feels that way. Some people hear the word journaling and picture staring at a blank page, unsure what to say or how to start. You might even think, “I’m not a writer. That’s not for me.”
But journaling isn’t about being a writer. It’s about being honest.
And if you’ve ever wished you could quiet your mind, process your emotions, or just find a little more clarity, then journaling might be exactly what you need, even if you think you hate writing.
My Own Relationship With Journaling
For me, journaling has been the one thing that’s always there, through life’s ups and downs, heartbreaks, cross-country moves, caregiving, and grief.
When I moved from New Jersey to Florida at 45, it was my journal that held all the messy in-between moments, the fear of starting over, the loneliness, and later, the joy of discovering paddle boarding and finding peace again.
I journal almost every night. Not pages of profound thoughts. Sometimes it’s just a few sentences about the day, a gratitude list, or a line about how I feel. But it’s a ritual. One that keeps me grounded and helps me process the thousand little things that otherwise build up inside.
Why Journaling Helps (Even When You Don’t Like Writing)
Journaling works because it gives your emotions somewhere to go. When you put your thoughts into words, even messy, unedited ones, you give them form, and in doing so, you release their hold on you.
You don’t need to be eloquent or write complete sentences. This isn’t school. No one will grade your grammar or read your thoughts (unless you want them to).
Journaling can:
- Help you understand what you’re feeling.
- Reduce anxiety by organizing racing thoughts.
- Build self-awareness and compassion.
- Strengthen problem-solving and decision-making.
- Track growth over time. Those old journals are proof of that.
Sometimes, I flip through my old journals, the ones from my twenties or the years when everything felt uncertain, and I can literally see how much I’ve grown. It also allows me to see where I still have work to do. It’s like having a conversation with past versions of myself.
How to Start (When You Don’t Know What to Write)
Here’s the secret: you don’t need a plan. You just need a few gentle prompts and permission to be imperfect.
Try one of these therapist-approved approaches:
1. The 5-Minute Brain Dump
Set a timer for five minutes and write whatever comes to mind. No censoring, no editing. Let your thoughts spill out like you’re emptying your brain onto paper.
→ This helps when you’re feeling overwhelmed or mentally cluttered.
2. Gratitude + One Good Thing
Each night, write down three things you’re grateful for and one good thing that happened that day.
→ It trains your brain to notice the positive without dismissing the hard stuff.
3. Emotional Check-In
Ask yourself: “What emotion am I feeling right now?” and “What do I need?”
→ This builds emotional intelligence and helps you regulate your mood.
4. Prompt Journaling
Use simple prompts when you’re stuck:
- “Today, I need…”
- “Something that felt good this week was…”
- “I’m letting go of…”
→ Prompts take away the pressure to invent something new.
5. Evening Reflection
Before bed, write one page about your day.
→ I do this every night, not because I have to, but because it helps me end the day clear-headed.
Make It Your Own
If journaling feels stiff or uncomfortable, change the format.
You can:
- Type in a notes app.
- Record voice memos.
- Doodle or sketch instead of writing.
- Use bullet points or lists instead of paragraphs.
What matters isn’t how you do it, it’s that you show up for yourself.
Some nights, I write a few lines about what went wrong. Other nights, I write gratitude lists. Sometimes I just write, “Today was hard, but I’m proud I made it through.”
Journaling doesn’t have to fix anything. It just helps you listen.
How to Build the Habit
Start small and stay consistent. Try five minutes a night, even if it’s just one sentence. Make it a ritual: pour tea, light a candle, open your notebook.
Tip: Keep your journal somewhere visible, like your nightstand, coffee table, or even next to your toothbrush. The easier it is to see, the more likely you are to write.
Before long, you’ll find yourself craving it: the quiet moment at the end of the day where you can exhale everything that’s been building up.
Looking Back to Move Forward
One of my favorite things about journaling is looking back at old entries. I have notebooks spanning decades, from that first pink one at nine to the one I used while caring for my mom.
Reading through them is like time travel. I can see the parts of me that doubted, grieved, healed, and grew. And every version of myself. even the messy, lost ones, deserves a little gratitude.
That’s what journaling is really about. Not writing beautifully, but witnessing yourself with honesty and compassion.
Final Thoughts
If you’ve ever wanted to start journaling but didn’t know how, start messy. Start short. Start real.
You don’t have to love writing. You just have to love yourself enough to listen.
Grab a notebook, a pen, and five quiet minutes tonight. The first page might feel awkward, but by the tenth, you’ll start to feel something shift.
That’s the power of journaling! And it’s waiting for you, right where you are.
Check out my guided journal, “The Emotional Reset Journal: 30 Days to Reconnect with Yourself“
If you’re ready to take your own gentle first step, I’d love to invite you to subscribe to my newsletter. You will receive a free download of my 5-Day Self-Care Reset Plan. It’s a simple way to start making space for yourself again, in just five minutes a day.
Feel free to visit my Etsy shop for resources to help you on your journey. I also have a free private self-care interactive Facebook group for women that you can join here.
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