How to Start Journaling (+50 FREE Journal Prompts)

Journaling is one of those habits that you keep hearing about. Whether it’s a self-improvement guru raving about it or a friend sharing how much clarity they’ve gained from writing things down, journaling seems to be one of the most powerful (and simple) tools for personal growth.

But if you’ve never really journaled before, starting might feel a bit daunting.

Don’t worry! With a little guidance, you’ll be able to dive into journaling with confidence and start reaping the benefits of this transformative practice.

In this guide, I’ll walk you through the basics of journaling, its benefits, and how to start jorunaling (including 50 free prompts to spark inspiration).

By the end, you’ll feel ready to turn journaling into a habit that helps you grow, reflect, and become the best version of yourself.

Also, make sure to grab my FREE digital planner (below)!

What is Journaling?

At its core, journaling is the act of writing down your thoughts, feelings, and experiences.

It’s not about being perfect or writing the next great novel (although these are common journaling myths!)—it’s about self-expression and reflection. Journaling helps you clarify your thoughts, solve problems, and work through emotions.

It can be as simple as writing a few sentences in the morning or filling out pages about your day.

There are no strict rules; it's personal and entirely up to you how you approach it. Some people like to use bullet points, others write freeform prose, and some prefer prompts that guide them toward specific topics.

What are The Benefits of Journaling?

Journaling isn’t just a trendy habit; it’s backed by science. Studies have shown that writing regularly can have profound benefits on both mental and emotional health. Here are some of the biggest perks of putting pen to paper:

• Improved Mental Clarity: Journaling helps you process your thoughts and emotions, making it easier to understand what’s really going on in your mind.

• Stress Relief: Writing down your worries can help you release pent-up stress. It’s like venting to a friend—only your journal is always there for you.

• Goal Setting and Achievement: By writing down your goals, you’re more likely to achieve them. Journaling makes your dreams tangible and keeps you accountable.

• Emotional Insight: You’ll start to recognize patterns in your emotions, reactions, and triggers, which is key for personal growth.

• Creativity Boost: Putting your thoughts on paper frees your brain from clutter and encourages creativity to flow more naturally.

3 Things to Do Before You Start Journaling

Before you dive into journaling, it’s helpful to lay some groundwork.

Here are three simple things to do before you get started:

1. Do Some Self-Discovery

Take a moment to reflect on what you want to achieve from journaling. Is it personal growth, stress relief, clarity on certain life decisions, or simply a creative outlet?

Understanding your intentions will help you focus your journaling practice and make it more meaningful.

Here are 100 questions to get to know yourself better that could help you to understand your intentions.

2. Understand Your Long-Term Goals

Consider how journaling can help you with your long-term goals. If you're aiming to improve your mental health, for instance, daily gratitude journaling might be a great option.

If you want to improve your productivity, you could journal about your daily tasks and reflections.

3. Let Go of Limiting Beliefs About Journaling

Many people think that journaling is just for writers or that they aren’t “good” at it. But journaling isn’t about perfect grammar or impressive language—it’s about capturing your raw thoughts.

Let go of any preconceived notions that you “can’t” journal and give yourself the freedom to explore without judgment.

How to Start Journaling in 5 Steps

Ready to get started? Here’s how to make journaling part of your life in five easy steps.

Step 1: Choose a Journal Style

There are so many ways to journal! It’s important to choose a style that feels right for you. Here are a few popular methods:

• Gratitude Journaling: Write down three things you’re grateful for each day. It’s simple but effective for cultivating a positive mindset.

• Stream-of-Consciousness Journaling: Write whatever comes to mind, without stopping to edit or judge. It’s a great way to get your thoughts out without overthinking.

• Prompted Journaling: Use guided questions or prompts to explore specific areas of your life.

• Bullet Journaling: Combine planning and journaling by using bullet points to track tasks, habits, and reflections.

• Reflective Journaling: Focus on what happened during your day and reflect on how you felt about it.

Step 2: Find a Good Journal

Finding the right journal is like picking out your favorite pen—it just makes the experience better. But should you choose a guided journal or a blank one?

I like to start with a guided journal. These provide structure with journal prompts and exercises to guide your thoughts. If you’re new to journaling, this can be a great way to get started without feeling overwhelmed.

If you feel like writing without any structure or guidance, a blank journal offers total freedom. If you’re someone who likes to follow your own path, this might be your best bet.

Step 3: Make It Part of Your Routine

Journaling works best when it’s a regular habit. Pick a time of day when you can consistently journal. Many people find mornings ideal, as it sets a positive tone for the day. Others prefer evenings to reflect on the day’s events. The key is consistency—journaling regularly, even if it's just for a few minutes, helps the habit stick.

Step 4: Find Some Effective Prompts to Get Started With

Not sure where to begin? Prompts are a great way to kickstart your journaling session. They give you a direction and can help you explore areas of your life that need attention.

50 Journal Prompts for Self-Improvement

1. What’s one thing I’m proud of today?

2. What are three things I’m grateful for right now?

3. What’s something that’s been on my mind lately?

4. What’s one habit I’d like to change?

5. What is my biggest goal for the next month?

6. Who inspires me and why?

7. What is a recent challenge I’ve overcome?

8. What brings me joy?

9. How do I handle stress, and how could I improve?

10. What would I tell my younger self?

Step 5: Set an Intention

When you sit down to journal, think about what you want to get out of the session. Whether it’s clarity, stress relief, or simply getting your thoughts out of your head, having an intention helps focus your journaling and makes it more impactful.

I like to set an intention by writing a simple statement at the top of my journal page. Something like: “I will use this journaling session to…”

How to Actually Stick to Your Journaling Practice

Starting a journaling habit is one thing—sticking to it is another! Here are some tips to keep your journaling practice going:

• Keep It Simple: Don’t put too much pressure on yourself. Even a few sentences each day count.

• Make It Enjoyable: Light a candle, grab a cup of tea, or sit in a cozy spot when you journal. The more enjoyable the environment, the more likely you’ll want to journal.

• Use Prompts When You’re Stuck: If you don’t know what to write about, go back to your prompts.

• Celebrate Small Wins: Acknowledge yourself for showing up—even if it’s just for a minute. Every bit counts!

Journaling is a personal, powerful practice that has the potential to transform your life. Whether you’re looking to reduce stress, set meaningful goals, or simply understand yourself better, journaling is a tool that’s always at your disposal. Just remember, there’s no right or wrong way to journal—the most important thing is to start.

Happy journaling!