Self-Care Tips: How to Start Journaling for Improved Mental Health

Journaling is another self-care practice that helps you reflect, grow, and take control of your thoughts. It doesn’t require much to start—just a notebook and something to write with. Here’s a short guide to how you can make journaling work for you.

Benefits of Journaling

When it comes to self-care tips, I find that journaling is one of my favorites. It helps me clear my mind, organize my thoughts, and hone in on my emotions. It also often leads to creative ideas, helps me break down a problem, or provides a way for me to record my intentions. Journaling can provide you with these benefits: 

• Process your emotions: Writing helps you sort through complicated feelings. It reduces stress and helps you understand yourself.
• Track your goals: Write about what you want to achieve and review your progress regularly.
• Enhance creativity: A journal is a judgment-free space to let your imagination run wild. 

Common Mistakes to Avoid

Journaling can feel daunting, but it doesn’t have to. There isn’t a right or wrong way to journal, so you can take risks and explore what works for you. When starting out, these are some things to take note of and possibly avoid: 

• Overthinking and exaggerating feelings: Stick to what feels honest. Avoid overanalyzing or dramatizing. You don’t want to turn into a caricature of yourself in your journal.
• Writing as if it’s for an audience: Your journal is personal. Grammar and structure don’t matter. Just let the ideas flow out of you. 
• Writing everything down: Focus on what’s meaningful. Don’t get bogged down in minor details. Too many unimportant details might be a flag that you are avoiding your real emotions. 
• Copying others’ styles: Choose a method that suits your personality and goals. Take examples or advice from other journalers (like me!) as information to think about. Don’t compare your writing to anyone else’s. 
• Buying expensive journals: I love a special journal, but any notebook will do. You can keep it simple or make it unique, but you don’t have to buy a fancy journal to start a journaling practice. 

How to Get Started

The best way to get started with journaling is to start writing. However, if you want some pointers to get you going, you can try out some of these: 

1. Choose a style that fits you. You can mix and match or set up a format with a combination of the ones you like best:
   • Daily reflections: A summary of your day, focusing on experiences, thoughts, and lessons.
   • Gratitude entries: A list of things you appreciate to foster positivity.
   • Bullet points: A concise, structured list for clarity and organization.
   • Stream-of-consciousness: Unfiltered writing to express thoughts freely.
   • Visual journaling with drawings or diagrams: Using images or symbols to capture ideas and emotions.
2. Set a time to write. Morning or evening works well for most people. Stick to your schedule for at least 2 weeks to make it routine.
3. Keep expectations realistic. Write a little every day. It’s about consistency, not perfection.
4. Let go of judgments. Don’t worry about what you write or how it looks.

What to Write in Your Journal

It can be challenging to know what to write when you start. Remember, a journaling routine should bring you clarity and help with mindfulness. After each journaling session, take a moment to reflect on how you feel and what insights you have gained. Here is a list of ideas to try:

• Your mission and vision: What do you want to achieve in life? Write it down.
• Daily intentions: List what you want to accomplish today or tomorrow.
• Day reviews: Write what went well, what didn’t, and what you learned.
• Gratitude: List three things you’re thankful for.
• Affirmations: Write positive statements about yourself or your goals.
• Forgiveness: Reflect on mistakes or grudges and let them go.

Pro Tips for Building a Habit

I have countless journals with a handful of entries and then a lot of blank pages. Turning a writing exercise into a habit takes a little effort. But the payoff is worth it. Here are some tips to get you going if your practice starts to fall off: 

1. Use prompts when stuck:
   • What made you happy today?
   • What challenges did you face?
   • What are your top priorities?
2. Keep your journal accessible. Write whenever inspiration strikes.
3. Get creative. Use colors, doodles, or sticky notes if it helps you focus.
4. Prioritize consistency. Writing every day is better than waiting for the “right” moment.

Looking for a good journal to get you started? Here are some of our favorites: Journals & Writing.