How to Start Journaling

Start slowly

At the start, try not to bite off more than you can chew. Aiming to write pages and pages may not be realistic and might make it harder to maintain your journaling habit.

Instead, try setting a timer for just 1 or 2 minutes for your journaling session. This can help relieve the pressure to get started. If you feel able to write more when your timer goes off, you can!

Pick simple tools

One of the best things about journaling is that it doesn’t require any fancy tools to start. As long as you have something to write with, you can start journaling.

You can try:

• writing in a blank doc on your laptop
• using a note-taking app on your phone
• putting pen to paper

If you find it difficult to actually sit down and write, you could even search for a voice-to-text app that can transcribe your thoughts for you.

The accessibility of journaling means there’s no need to procrastinate. You can start whenever you feel ready!

Set a specific time for journaling

Try journaling at the same time every day. You may want to write down your thoughts when you wake up or process the day before you go to sleep.

A 2025 review suggests that it may take around two months to form habits, but the time can vary from person to person.

Anchoring your journaling to other well-established habits may increase your likelihood of sticking with it. For example, try journaling while you drink your morning coffee or during your lunch break.

Choose a theme

To sharpen your self-awareness, you can jot down your feelings about a specific situation daily. You might write:

• This is what happened today.
• I’m experiencing these feelings.
• I’m thinking these thoughts.

Sticking with a theme like this every day may make it easier to get started. Over time, you can expand your journaling to include different things.

Explore a prompt

Prompts are a powerful way to get to know yourself better. They’re also great when you aren’t sure what to journal about.

Below are 10 prompts that you can use to start your next journaling session:

• Write your favorite memories from childhood.
• Go out into nature, and write about it.
• Describe something you fear or love doing and why.
• Describe yourself, including your personality and roles at work and home. Then describe yourself from the perspective of a close friend or family member.
• If you wake up tomorrow having everything you want, what does this look like? Where are you? Who are you with? What are you doing with your time?
• Write about your personal and professional goals in 5 or 10 years’ time. Some people may find that journaling helps them achieve their goals, or at least reflect on how their goals change over time.
• Describe a fictional character that reminds you of yourself and what makes you see yourself in them.
• Write about your dream vacation. Where would you go? What would you eat and drink?
• Write about someone who inspires you. What traits do you admire in them?
• Write about some things in your life that you feel grateful for. Gratitude journaling may help boost positive feelings and emotions. Think big or small! Even a sunny day could make your list.

The bottom line

Journaling for a few minutes a day may help to reduce stress, boost your well-being, and allow you to reflect on your needs.

To make it a habit, start with a few minutes or more, depending on your preference. You can explore what’s bothering you, write about the present moment, or use a prompt — it’s totally, completely up to you.

Over time, you might see your journaling habits change with your goals. The process is completely unique to each person, so there’s no pressure to do it a certain way.

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