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How to Journal

Your complete guide to getting started with journaling.

Do you want to learn how to journal, but are unsure where to start?  Or you want to know what to write in a journal?  Maybe you’ve heard of creative journaling and are curious what it is? Perhaps you’re a writer and want to journal to deepen your craft?

This comprehensive “How to Journal” article will answer all of your questions about journal writing. For example, what journal writing is, how you can use it, and what benefits you can experience from this type of writing.  It also includes many journal writing prompts to help you get started. Lastly, while journal writing is typically a solitary act, you don’t have to journal alone or in isolation.  This article will tell you where you can get some help and support for your journal writing, including being part of a journal writing community or group.

journal writing instructions

This Article Covers:

What is Journal Writing?

What can i use journaling for.

  • How to Journal – What are the Benefits?
  • Getting Started with Journaling
  • Creating a Journal Writing Ritual
  • How to Journal – What To Write?
  • How Often Should I Write in my Journal?

Do You Need to Write Regularly in a Journal?

  • How To Journal Consistently –  Creating the Journaling Habit
  • How to Journal – What Help and Support Can I Get?
  • In Conclusion

image of person learning how to journal

Before we talk about how to journal, let’s look at what journaling is.

Journal Writing is the practice of taking time for yourself to write and reflect on your thoughts, feelings and life experiences.  There are many suggestions for how to journal and what to write about. However, the beauty of journal writing is you can do it in your own way. This means you can really make it your own creative and life enhancing practice.

There are lots of people who write in a journal.  I recently heard that 16% of the world’s population regularly writes in a journal. You could loosely test this claim yourself by asking a group of friends or family if they write in a journal and see what percentage say yes.

Each person will give a slightly different answer when asked, “What is journaling?” But in essence, journaling is the simple and profound act of capturing and understanding our lives through expressive writing and story. Expressive writing includes writing about our thoughts and feelings while gaining self-awareness and new discoveries along the way. Journaling is all about exploring and enriching life through narrative, words and creative self-expression through writing.

Journaling is…

  • a powerful tool for personal growth, self-discovery, improved health and creative self-expression
  • a fun and creative life enhancing practice
  • used by many successful people, including Oprah and Jack Canfield (author of Chicken Soup for the Soul books), to achieve success in life and work

“Journal writing is one of the rare forms of writing in which freedom of form and content support each other magically.”   –  Stephanie Dowrick

You can use journal writing to get to know yourself better, solve problems, make life decisions, improve your health and increase feelings of gratitude and joy.  Journaling can also help you heal from stressful life circumstances, deal with grief and loss, or other life transitions. Or just journal for the pure love it!

Journaling is a fun, nourishing and creative practice that simply requires something to write with and write on. Whether it’s a pen and notebook, loose paper, cue cards, you get to choose your journaling tools!

People use journal writing in different ways for a variety of reasons. One person might journal to heal a broken heart writing an unsent letter sharing what they wish they’d said to that person.  Someone else might journal to celebrate their accomplishments and make a list of their recent successes in their journal.

There are also a wide variety of journaling methods and techniques to get the most out of your journaling. You can use it for whatever matters most to you at this time in your life.

How to Journal – What are the Benefits?

There are many evidence-based benefits of journal writing from over 30 years of research in the expressive writing field.  Yes, journal writing is a field of work!

People use the journaling process for many reasons, including to:

  • stimulate a healthier mind and body
  • vent and express thoughts and feelings in a healthy, constructive manner
  • increase self-awareness
  • create clarity for decision-making
  • track progress and personal growth
  • celebrate successes
  • heal emotional pain and trauma
  • increase self-care
  • manage stress and prevent burnout
  • gain broader and multiple perspectives
  • practice writing in a non-judgmental setting
  • improve creative thinking
  • preserve memories
  • get closer to God or a divine energy source

Today, journaling is widely accepted as a means for cultivating wellness as part of a whole person health approach. This includes the emotional, physical, psychological and spiritual dimensions of well-being. Journaling is also being used across various disciplines, such as education, psychology, leadership, business, health, creative writing, coaching and counselling fields, as a powerful tool for learning and growth.

How to Journal – Getting Started

Get organized.

One of the first things to do when you start a journal is get your journaling tools organized.

It can be fun to pick out your favourite pen and an inspiring journal. Look online or go into any book, stationary or office supply store and you’ll find all kinds of journals, pens, markers and other things you might like to use in your journal such as stickers or other creative touches.

So over time, you can experiment with your journaling tools. Do you like blank pages or lined? Would you prefer a small journal or a large sketchbook style journal?  Would you use the same style journal or mix it up and try something new each time you begin a new one?

Sometimes people use loose leaf paper and put their journaling pages in a binder, or write small entries on cue cards. And some people even use big 18 x 24 pages of paper for larger visual journaling entries. You can create a mixed media art journal and much more.

Image of hand starting to write in journal

Just Write!

The key is to pick some simple journaling tools to start with – a pen and notebook – and just start writing.

Your writing will teach you what you need. For example, I used to write in a small lined journal and over the years, my writing longed for larger, open, clear spaces to fill. Now I use an 8 ½ by 11 blank page sketchbook, spiral bound and I keep my pilot pen in the spine of the journal.

Find your own tools and make your own way as you write. The only way to journal, is to write. And then write some more.

Whether you’re an avid journal writer, someone who journaled in the past, or have never written in a journal before:

“There is a Spanish proverb which says: there is no road, we make the road as we walk. I would say the same thing about journal writing: we make the path as we write.” Christina Baldwin

How to Journal – Creating Writing Rituals

What is a journaling writing ritual.

Dr. James Pennebaker, author of Writing to Heal: A Guided Journal for Recovering from Trauma & Emotional Upheaval , suggests some conditions that help enhance the expressive writing process.  His research shows that creating a journal writing ritual is very beneficial.

Being focused, non-judgmental, and connected to your interior world fosters deeper writing. But, it’s not a frame of mind that everyone can simply switch on and off.

The idea behind creating a ritual is to create a unique environment and/or behavior which helps you sink into the best journal writing mindset possible. The purpose of the ritual is to take you away from everyday life. Your ritual contains the cues you create for yourself which help you become relaxed, alert, and reflective.

How do you Create a Journal Writing Ritual?

Here are some suggestions, but remember, the ritual you create to transition into deeper journal writing is uniquely yours.

  • Select some music that creates a sense of serenity. Play it for five minutes, focusing on simply listening to the music. Consider closing your eyes. Do not read your mail or straighten out your desk! You may want to have just one piece of music you use each time as your centering pre-writing ritual. Or choose three or four pieces you love for some variety.
  • Begin with several minutes of a meditation or a prayer. You can write just for the occasion or create something spontaneously each time.
  • Brew a cup of tea or coffee, or pour yourself some fresh juice. Perhaps a glass of wine? Spend a few minutes holding the cup, feeling the warmth, smelling the aromas of your drink and deeply enjoy those sensations.

Write in an environment that’s inspiring for your journal writing

  • This could be by a bright and sunny window or a softly lit corner nestled in a cozy chair.
  • Light a candle and while lighting the candle say an affirmation, your intention or make a wish.

Journal at approximately the same time each day

  • This doesn’t have to be at the same hour each day, but it’s helpful if it’s at the same time in your daily routine. For example half an hour before bed, which will work whether you go to bed at 10pm or at midnight.

The trick, of course, is to find the cues that help you settle in quickly. Initially, experiment with different rituals to see which feels best and then stick with the practice once you’ve found one you like. Remember to use as many of your senses (smell, sight, touch, hearing and taste) as you can when creating your centering ritual.

Image of woman journaling to create a ritual for how to journal article

How to Journal – What To Write

You can write about anything you want to write about. For example write about your day including your thoughts, feelings, problems, challenges, upsets, joys, successes and dreams. Here are some journaling prompts to help you get started:

  • Right now, I am feeling…
  • In the moment, I notice…
  • Currently, I am thinking about…
  • So far, the best part about my week is…

You can also write about what you don’t want to write about—and explore your resistance!

Resistance offers you information about where you’re feeling stuck, perhaps procrastinating, or simply not quite sure how to proceed. Here are some journaling prompts to play with around resistance:

  • At the moment, I don’t really want to write about (and then write about it anyways)…
  • I am feeling resistant because…
  • If I wasn’t feeling resistant, what might be different in my life right now…

You can free write (simply go to the page and start writing) or you can do more structured journal writing activities such as using prompts.

There are many other journal writing techniques and methods such as mind maps, cluster drawings, dialogue writing, captured moments, poetic writing and more that you can learn about and use to keep your journal writing fresh and interesting.

Access our free 7 Servings of Journal Juice for new ideas on what to write about in your journal. And you’ll also receive journal writing prompts, exercises, tips and our inspiring Journaling Museletter .

How To Journal – How Often Should I Write

There are no rules about how often you should write in your journal. Like anything, the more often you do something that’s good for you, the more benefits you get from it. I doubt you would go for one walk around the block and expect to experience significant health benefits from it.

The same is true for journaling. While that one walk would have offered you ‘in the moment’ benefits like time to relax, feeling good from moving your body, fresh air and more, the same is true for journaling.

You could gain a sense of relief, renewal and replenishment from just 10 minutes of writing about your thoughts, feelings and life observations.

Journal Regularly

Much like any other activity that’s good for you like brushing your teeth, meditating or eating a healthy diet, journaling can also be done regularly. Journaling makes a great healthy daily habit.

Set a Timer

I often facilitate timed journal writing exercises in workshops and retreats that I offer. It’s a core part of my Transformational Writing for Wellness Salon , a 6 week group coaching program that takes people into the heart and art of transformational journaling.

So often people say, “I can’t believe how much I wrote in just 5 minutes” or “I can’t believe I gained new insights when I just wrote for 7 minutes!”

Journaling to Cope

Many people only write in their journals when they are going through difficult times. Then once things are going better, they stop writing. This is also a valuable way to use your journal as a life companion to help you cope during stressful or troubled times.

The key is not to get too caught up in “shoulds”: I should journal today, I should journal more often. That’s because ‘shoulds’ can open the door for negative self-talk and feelings of inadequacy and shame. Instead, your journaling practice is best treated like a kind friend. You journal because you want to, and because it’s an enjoyable, or at least helpful, relaxing experience.

It’s a question that most journal writers face at some point. Does it matter if you write often in your journal? Well, whether you write regularly depends on your purpose for writing. Is it to preserve memories? To sort out issues? To track physical or emotional, spiritual, or intellectual progress? Track health symptoms?

If journal writing is pleasurable, then writing is its own reward. If journal writing becomes a task you “should” do, rather than something you enjoy, then you’ll write less consistently.

So part of the issue can be reframed by asking, ”How do I make journal writing pleasurable?” The answer to this question will help you find your own way to make journaling a consistent and enjoyable habit.

How To Journal Consistently –  Creating the Journaling Habit

Think of writing a journal entry as the lowest cost and highest benefit way of taking care of your health. Remember that writing about meaningful events or activities in your life has been proven to positively impact your overall health without major cost of time or money and without having to leave your home!

If you do want to write in your journal on a regular basis and truly create the journaling habit, here are a few ideas to help you keep writing consistently:

Make your journal writing more upbeat

  • Review the good things that have happened in your day—your attitude, your progress toward a goal, a minor victory, even a two-minute interaction with someone that went well.
  • Remind yourself about the good stuff in your life and your good qualities.

Write when you have difficult issues in your life that need to be resolved

  • Who doesn’t experience difficult times? Consider the time that you write in your journal as an oasis of self-nurturing in your day. It’s a time to vent, rant, reflect, and process just for you.

If possible, write at the same time every day

  • Incorporate your writing practice into a daily routine.

Make it short and fun!

  • Write a one-word journal entry that captures your day.
  • It’s a challenge to come up with that one word. You can think about it while you are doing some mindless life maintenance activity—like flossing your teeth, taking out the garbage, or folding clothes.
  • Then once you’ve determined that word, writing your journal entry takes almost no time.

Back to the question: Does it really matter that you write consistently?

Writing consistently helps you maintain your journaling practice. It means that when you re-read your journal, there are enough entries to have meaning and flow.

Your ability to write consistently in your journal will be determined by how you feel and doing what’s right for you. So, while you’re writing and when you finish, notice how you feel.

  • Did you like the process?
  • Were you feeling relaxed and soothed during or after writing?
  • Did you feel at times frustrated, angry, confused, despairing?

This whole spectrum of emotions is simply part of the process of journal writing. I know that I feel better most of the time after I write – like I’ve released a burden or relived a pleasurable part of my day.

How to Journal – What Help and Support Can I Get?

One of the best ways to learn more about how to journal is with the support of a like minded community. When we join with fellow journal writers there are regular opportunities to connect, learn and be inspired about journaling. People who like yoga connect in yoga communities, and the same is true for meditation, scrapbooking, running and more. There is a human instinct to find supportive communities who share our passion or interest, so we can learn and grow together.

At the IAJW, our journal writing community is for extroverts and introverts alike. Perhaps you want the inspiration and support of a community, but would rather sit back quietly and take it all in. Or maybe you want to chat with fellow journal writers live on our monthly Zoom Chats with guest experts. You can gain regular  help and support for your unique approach to journal writing.

People journal writing in group for how to journal article

Join our Online Journal Writing Community

We know there is power in community. So come join fellow journal writers in the International Association for Journal Writing ! We offer a learning and inspirational community for journal writers worldwide. Access monthly online writing circles, interviews with guest experts in the field of journaling and expressive writing, courses, journaling tools, e-books and much more.

We also have our Journal Writing Facebook group . Connect with fellow journal writers, receive journal writing tips and prompts to support you on your unique journal writing journey. Everyone is welcome!

Treat Yourself to a Journal Writing Retreat

Lastly, you might want to join one of our virtual Renew You Writing Retreats . Take 3 hours for yourself to journal in a guided and nourishing way. Whether you want to kick-start or reinvigorate your journaling practice, this retreat gives you time for creative self-care and renewal!

“Wow! What an awesome experience! I must admit I was a tad bit skeptical about an online retreat. But woah! Was I wrong! The Renew You Writing Retreat was so invigorating, uplifting, therapeutic, inspirational….just plain awesomesauce. Have you ever had an experience like that? You go in a little skeptical and come out blown away? Have you had the experience of being deeply inspired through writing and sharing with others? If not, you’re missing out! Thank you, Lynda, for creating such a wonderful space and experience.” Airial W. Dandridge, Certified Life Coach

How to Journal – In Conclusion

If you’ve read this far, I know you’re passionate (or at least curious about) the many benefits of  journal writing. Journaling is an empowering experience because you’re always the expert of your own life. Journaling helps you explore both your inner and outer worlds and make sense of your life experience.

As a Registered Social Worker and Certified Co-Active Life Coach, I have been immersed in human transformation, growth, change and wellness for the past 30 years. I’ve learned many different tools and techniques for self-care, healing and growth through my studies and first-hand experience. Journaling is my go to practice that helps me live an intentional, healthy and happy life. And it has helped many people to do the same! Including you, perhaps?

There is only one way to experience the many benefits of journal writing—pick up your pen and write!

“Writing was the healing place where I could collect bits and pieces, where I could put them together again…written words change us all and make us more than we could ever be without them.” bell hooks

May your journaling support you to live an incredible life!

Authors :  Lynda Monk, Director of IAJW and Ruth Folit, Founder of IAJW , partnered to write this How to Journal article, attempting to answer some of the most common questions that new and, in some cases, even seasoned journal writers have.

23 Comments

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Such a wonderful article. Thank you for sharing!

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Thanks, Diana!

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I went to write lots bits to remember and copied it almost word for word in my common place book,but I love to write and am trying to get back into it,I’m writing for recovery from am 8yr relationship with a covert gaslighting narcissist,and I couldn’t write,let alone relax,I have been out for almost 2yrs,and when I start to feel joy or something didn’t work out and I’m hard on myself,I swear I can feel his presence in my house,he doesn’t know where I am,I left him and moved 2hr away in a different state,the feeling is almost overwhelming

Hi Dixie, personal writing can help heal from painful relationships. It’s great you are getting back into it!

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Thank you both Lynda and Ruth for this wonderfully informative resource. Never too old to learn something new! Thank you both for bringing this to us.

Thanks, Lyn. Glad it offered some new ideas!

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Great article Lynda! You’ve covered so many bases – lots of work, and very informative and knowledgeable as always :) Emma-Louise

Hi Emma, thanks for your kind feedback!

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You two put together a beautiful and accessible piece here. It’s filled with all the vast experience and love you have for journaling. Thanks, Beth

Thanks so much, Beth! Your feedback means a lot to us.

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Lynda, a beautiful gift to receive, words combing thoughts, insightful expressions and creative suggestions. Thank you for sharing a writing world held in heart, pen or typing starts journaling what is seen, felt or sensed from a human inner essence. Whole ❤️ Namaste.

Thank you, Denise! Namaste.

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My name is Jacki Smallwood. I have been watching your sight on Facebook, and all the various gifts you have given while on the sight. I have been in a nursing home for 3 years and in quarantine for the past 11 months, not leaving my room, no guests, no funerals or graduation s. To keep my sanity u journal, I share my journaling with other residents through Messenger to help others cope. I don’t have access to copy machine nor anyone to take it out to staples. I am asking if anyone of your organization would donate material that would help me so much and then share with others. I get 45.00 a month from SS and need every penny for my needs. Anything you can do would be so helpful.

Seniors are a special group often ignored through this Covid.

Thank you for anything you could for me.

Jacky Smallwood

Hi Jacky, thank you for your note and request. I removed your mailing address from your original comment before publishing it for your privacy. I will reach out to you by email. I am glad journaling is helping you during this difficult time. More to follow, Lynda

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Lynda, I’m very grateful to have ran across this article. I used to journal a lot when I was younger and I write poetry and music pretty consistently for the last few years. I have been told journaling could be amazing for me to get over some of my past pains and nasty relationships and getting to know myself, growing into a stronger (as well as better person), and just for my general mental health. So, as I begin to journal this very day, I was writing down many things that I want to include and accomplish with this journal inside the front pages of my book and I happened to run across your article! Now I just want to give you a big thank you BECAUSE I attained a lot of information, ideas, and format to include in my new journaling experience! I’m very excited to embark and I just wanted to let you know again I’m grateful for running across your words.

Chelsea Venice, Florida

Hi Chelsea, thanks for your note and for sharing some of your journaling hopes! I love the serendipity that you found our journaling website. We have lots of free journaling resources, including journaling prompts, that might be helpful along the way. You can find them here if you are interested: https://iajw.org/free-journaling-resources/ Happy journaling!

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Thanks for your article esp the prompts to change the language and freshen up what I usually write.

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wonderful article

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Thank you so much for this article! When I was in my deepest months I would always journal but then once I got better I stopped journaling. I really want to get back into it but instead of writing about the bad in my life, I am going to focus on the good.

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thank you for this article!

You’re welcome, Gwen. Thanks for reading.

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I love the ideas for making journaling more appealing in order to journal more consistently. Sometimes I get so caught up in the “should do’s” that I forget that there really are no rules!

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Very informative article on journaling! I’ve found journaling to be a wonderful practice for self-discovery and personal growth.

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journal writing instructions

How to Write a Journal Guide

  • How To Start and Write a Journal

We keep a lot of things in our heads, but we put less down on paper. All those thoughts and ideas bouncing around can sometimes feel overwhelming. You have to-do lists, hopes, dreams, secrets, failures, love, loss, ups and downs. Ideas come and go, feelings pass. How do you remember all of them? How do you keep them organized? A great way to keep your thoughts organized and clear your mind is to write them down in a journal. Writing is a great exercise for anyone and by expressing yourself in a personal place is a wonderful way to stay sane. 

Starting a Journal

To start a journal, you just need to be willing to write. You don’t have to write well, you just need to want to do it. You don’t even need to decide what to write, you just need to let your words flow. Once you’ve decided you want to create a journal, here is a long list of instructions to guide you: 

Set up a schedule of when you play to write in your journal. You want to turn your writing into a habit, so create a schedule. Pick a time and the days of the week you will want to write and create a timely calendar reminder, so you don't forget. By scheduling the same times, journaling will become a natural and regular part of your agenda that you can look forward to. 

Screenshot of a modern calendaring application used to help schedule when you should journal.

Find the right space to write.  

When you’re writing, it is helpful to be in a space where you can focus and concentrate. A quiet room with no distractions works best. Allow yourself to focus on your writing, without any interruptions. Make sure you are able to sit upright and are comfortable. An office or a study room is always great.

A cozy and private desk space perfect for conentrating and focusing on journal writing.

Buy a physical journal or Sign-up for Penzu

Penzu is a digital journal that will allow you to write from any device. It will make your journal writing incredibly easy-to-use, accessible, organized and private. It will save all your work and date it for you, so you never need to remember. It is a great tool for writing anywhere and keeping your work in one place. 

Screenshot of the modern and sleek Penzu signup flow. Just enter your name, email, and password to get started.

Close your eyes and reflect on your day. 

You may not know what to write about and that’s okay. Your journal can be about anything you want. A good way to begin writing is to close your eyes and think about what you’re feeling. 

A woman meditates before recording her reflections into her journal.

Ask yourself questions.

What has happened that day? How did that make you feel? Are you excited about anything? Why? Reflect on the thoughts and feelings you’ve been having.

Woman standing in front of a cloud of question marks on a chalkboard.

Dive in and start writing.

It is easy to begin sentences with, “I feel,” or “I think,” or “I wonder.” Don’t feel pressured to stick to any particular form or topic. The beginning of your journal writing can just be an introduction to your thoughts at the time. This is your personal space, so you should feel comfortable writing. 

A pen rests on a blank pad of writing paper - perfect for sharing your reflections, thoughts, and feelings.

Time yourself.

Set a time for how long you want to write. Somewhere between 5-20 minutes is ideal, depending on how much you want to jot down. Setting a time will help you stay focused and stop you from getting carried away. It is easy to feel like you need to write down every detail and this will help prevent that. 

A hand holds a stopwatch ready to start the timer whenever it's time to start journaling.

Re-read your entry and add additional thoughts. 

A hand holds a pen over a full page of lined writing paper in a notebook.

10 Tips When Writing a Journal

Here are some tips to get started properly and consistently writing in your journal.

1. Set a schedule

As we mentioned earlier in the article, setting a schedule is a great first step. Decide how many times you want to write and set a schedule. Whether it be once a day, or once a week, decide on a time you want to write and don’t skip it. 

2. Keep it private

A journal is personal and should be a place you feel comfortable expressing yourself honestly and truthfully. Penzu keeps your journal safe and secure, with all your entries made private by default, only made available to share under your command. 

3. Meditate

Any journal entry will benefit from some moments of reflection before you begin writing. Before you start writing, go to a quiet place and focus on your breath for a few minutes. This is a wonderful exercise to clear your head and settle your thoughts . 

4.Brainstorm

If you want your journal to be about something specific, brainstorm ideas to write about. You can write a bible journal , a dream journal , cooking, work, school, anything you want! Feel free to start writing down ideas of what you are interested in or feel you should be writing about. This is the perfect place to get your creative juices flowing. Check out this page for a list of all the different types of journals .

5.Date your entry

It is important to keep each journal entry dated, so you know when you wrote it. You will want to go back through your journal at some point and see when the entries of the topic you’re writing about were added. Also, it will be nice to see how you were feeling at different points in your life. Penzu automatically dates your entries for you, so you don’t have to worry about remembering to do it. 

6.Title your entry

If you can, try and title your entries. This will help you navigate your journal and keep your writings focused. You don’t need to title it before you start writing though. A great way to think of a title is after you’ve written, but it is something to keep in mind. 

7.Write naturally

When writing, don’t feel like you have to follow any form or structure. Just do what comes naturally. Follow your train of thought and see what kind of writing follows. 

8.Write quickly

Don’t let writer’s block get in your way. Just keep writing whatever comes to mind. It is always hard to stop and start again, so keeping writing. It doesn’t have to make sense. Don’t think too much about the words you are putting on the page. You can make sense of them later. 

9.Write honestly

Your journal is for your eyes only, so be honest. You don’t want to lie to yourself. Be real with your thoughts, feelings and opinions. Be as candid as you can. You want your journal to be an honest representation of yourself and the times you’re writing in. 

10. Have fun

Writing a journal should be an enjoyable experience. Have fun with your writing and take pleasure in it. Writing in your journal shouldn’t be a chore. It should be something you look forward to doing, so make it a fun exercise. 

8 Extra Tips For New Journal Writers

Writing a journal entry is different for everyone. We all write differently and about different things, so it is a different experience for everyone. We can help with pointing you in the right direction, whatever that direction may be. Here are some tips to get you started:

1. Think about what you want to write. 

Your journal doesn’t need to have a theme, but an easy way to start writing an entry is to think about what you want to write about. 

  • Do you want to write about that day’s events? 
  • Do you want to write about your plans for tomorrow?
  • Are you planning a trip?
  • Are you working on a project?
  • Are you in a new relationship?
  • Do you want to discuss your family?

Decide what you wish to discuss and go in that direction.

2. Try writing with a journaling prompt

If you are having trouble deciding on a topic, try writing personally and/or creatively to get you started. Here are some journaling prompts you could think about:

  • What is your earliest childhood memory?
  • What is/was your favorite subject in school? Why?
  • Write a poem about your first romantic encounter.
  • What is your biggest secret?
  • Who is someone in your life that made a large impact on you? Why?

3. Plan ahead

Make sure you have a designated time to write. That way you can start thinking about what you want to write throughout the day and can prepare ideas. This will also get you looking forward to writing.

4. Practice

Write as much as possible. Writing will become easier you more you do it. Try and get into the habit of writing regularly and your entries will start coming to you naturally. 

5. Write letters

There are certainly times in your life where you wish you said something, or wish you didn't say something. Write about these moments. Think about writing letters that you will never send. They can be addressed to specific people or not, but they are great outlets for honest thoughts and make for compelling entries.

6. Try different perspectives

A helpful method of writing is to write from different perspectives. Pick a topic or event to write about and try writing in from someone else’s perspective, like a parent’s, a friend’s, or even an animal’s. It is healthy to think about things from different points of view. 

7. Add pictures

Pictures say a thousand words and can certainly inspire more. With Penzu you can import photos right into your entries, so feel free to add them throughout or just at the beginning to give you inspiration. You can talk about what is happening in the picture, the person that took it, what isn’t pictured, or just what it means to you. Think of it as giving the picture a long caption. 

8. Free write

Free writing is without direction, structure or motive. This means just take yourself to the page and go wild. Whenever an idea pops into your head, just write it down. It doesn't have to be cohesive or have a purpose. 

To Start Writing in a Journal With Penzu

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  • Download the apps.
  • Log in and begin writing!

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The Write Practice

How to Write a Journal: 6 Tips to Get Started

by Pamela Hodges | 61 comments

Writers are collectors of ideas, and where do we keep them? On scraps of paper, napkins, the notes app of our phones, and sometimes in journals. But as anyone who's started a journal can attest, sometimes it's hard to begin and even harder to keep one going. So how to write a journal? What to write in a journal? Let's look at some simple ways to start capturing ideas. 

How to Write a Journal: 6 Tips

There are a number of ways to capture ideas, from keeping a gratitude journal, to a reading journal, to a project journal. No matter what type of journal you keep, let me share with you some tips from my journaling experience for how to keep a journal and why a journaling habit pays off for writers.

4 Advantages of Keeping a Journal

Julia Cameron, acclaimed author of The Artist's Way and more recently a 6-week program outlined in a book called Write for Life, begins the writing and artistic life with a practice she calls morning pages. In essence, she suggests writing three pages each morning to explore ideas and life, and to clear the mind.

The benefits of journaling this way are numerous. Writers who establish regular journaling time may find it helps them clear their minds and explore new ideas.

There are many reasons why it is a good idea to keep a journal. I want to share four big reasons this daily habit may help you with your writing process and develop your writing skills.

1. Remember details

When I traveled to Europe in 1978, I kept a journal of my daily life. I have notes from the trip to Greece where I wiped out on a moped, weeded sugar beets on Kibbutz Reshafim in Israel, and hitchhiked through occupied territory in the south of Israel.

There were several details of my trip that I had completely forgotten until I re-read my personal journals.

Recording the details of your life can enrich your stories. One year when for The Spring Writing Contest at The Write Practice, I wrote a story about when the IRS called me to say I owed money.

In my first draft, I wrote that the amount they said I owed was, $638. After I had completed the first draft I went back to the notes I had written in my journal, and the correct amount was over six thousand dollars: $6,846.48 to be exact. Well, maybe there are some things we don't want to remember.

Thankfully, I didn't send the money. It wasn't the real IRS. But it was even better than a writing prompt for a story idea.

2. Find old friends

Keeping a journal can help you find old friends. One of the women I met on November 26th, 1978, wrote down her address. I found her on Facebook and just sent her a message. (Social media and Google can also help, but the journal did remind me of her name.)

We'll see if she responds to my Facebook message. It has been almost forty years since she lent me a pair of gloves when I scraped my hand on the pavement when I fell off my moped.

3. Help process feelings and ideas

When you keep thoughts in your head it can be hard to know how you think and feel. Writing down how you feel will help you process your emotions , as feelings become words, which can be then be edited.

Processing your feelings and ideas can lead to personal growth and peace, but that's not all. Expressive writing can be therapeutic, but it can also help you flesh out characters later. 

4. Preserve the writer's history

When you are dead and a famous writer, your journals will give your readers insight into your life, thoughts, and process.

You may never sell more than one hundred copies of your book, you may never publish your writing, or your journals may only be read by the mice that crawl through your basement. Or your journals will be read by zombies after the zombie apocalypse, sharing insight into your life and daily routines.

If you don't want anyone to read your journal, keep it in a locked box and swallow the key. (Please don't really swallow the key. It would be unpleasant to have to find it again, and you might choke.) Put the key in a safe spot, and then remember where you put it. 

6 Tips for How to Keep a Journal (and What to Write in a Journal!)

Now you know why journaling can be helpful. But how should you journal? It is very personal, and you should do what works best for you. But I will give you some tips to help you get started on a journaling practice.

1. Choose your kind of journal

You have several options for how to keep your journal.

A book, where you write with a pen or pencil onto paper:  Write in a book that is not so pretty you are afraid to write in it. Keep the size small enough you don't mind carrying it in your messenger bag, and big enough you can read your handwriting. Do not try journaling at night when the only paper you have on your bedside table is a bandaid. The next morning I couldn't read my writing on the band-aid, and the idea I wanted to journal was lost.

The advantage of pen to paper is you can write without having to be plugged into an electronic device. You don’t have to worry about a dead battery, and you can write even when the sun is bright or the airline makes you turn off your electronic devices.

The disadvantage to a paper journal is if you lose the journal and you didn’t make a copy of it, you have lost all of the writing. But either way, the journal writing helps you pay attention and record the moments of everyday life that will fade with time otherwise.

Software: There are several software applications and journaling apps on the market you can use to keep a digital journal. Be sure they sync to the cloud, as you don’t want to lose your entries because you fry your computer's hard-drive. 

Journey and Day One can add photographs and text, and export all of your entries into a PDF. You can also journal in Google Docs,  Microsoft Word, or Scrivener and save your files to a cloud-based program that will keep your files safe if you lose your computer or pour water on your keyboard.

2. Date your entry

You think you will remember when it happened, but without a written date, you might forget. Make it a part of your journal writing routine to date the entry.

3. Tell the truth

The journal is a record of how you felt and what you did. Telling the truth will make you a reliable storyteller.

If you haven’t cleaned the seven litter boxes for a week, don’t write that you clean them every day simply because you want your readers one hundred years from now to think you had good habits. The beauty of journal writing is that you can record things honestly for yourself that you might not otherwise record or share. 

4. Write down details

Record details like the time, location, who you were with, and what you were wearing. Details will help bring the memory alive when you record using your five senses .

To this day, if I smell a certain kind of Japanese soup, I can remember vividly the day I flew to Korea to renew my Japanese visa, only to discover the Japanese embassy was closed for a traditional Japanese holiday.

5. Write down what you felt

What you were thinking? Were you mad? Sad? Happy? Write down why.

6. Write a lot or a little

A journal entry doesn’t have to be three pages long. It can be a few words that describe what happened, a few sentences about the highlight of your day, or it can be a short description of an event from your day, where you describe details to help you remember what happened. What time of day was it? What sound do you remember?

Your journal entry might be a drawing, a poem, or a list of words or cities you drove through. It is your journal, and you have the freedom to be creative.

You can use journal writing prompts or simply tap into a memory that floats into your mind. 

Bonus tip: How to write a journal entry

Aside from the date, you can write your journal entry in a number of ways. You can write stream-of-consciousness, try bullet points written rapid fire, you can use various art materials, or any form that speaks to you.  Try a list or a mix of writing and doodling, or even dialogue exchanges. 

The most important thing is just to take the journaling time and make a regular habit of it, even if it isn't on a daily basis. The words will show up when you do. 

When to Journal

There is no right or wrong time to write in a journal. Write when you will remember to do it. Do you always brush your teeth before you go to bed? Have writing in your journal be part of your bedtime routine. Perhaps put it on your bedside table, or beside your hammock, or on the floor beside your futon.

If you are a morning person, consider keeping your journal on the table where you drink your morning coffee, tea, water, milk, or orange juice.

These are only suggestions. You don’t have to write down your feelings or why you felt a certain way. I hate being told what to do. Even if it is a good idea. But I hope you'll give it a try and see if you find it unlocks your own writing. 

Do you write in a journal? Why is keeping a journal a valuable practice? Please tell us in the   comment s.  

Do you write in a journal? Do you think writing in a journal is a good idea for a writer, or a bad idea? Please tell us why in the comments .

Write for fifteen minutes about some aspect of your day as though you were writing in a journal. Your journal entry might be a drawing, a poem, a list of words, or a list of cities you drove through.

Please share your writing in the Pro Practice Workshop here and leave feedback on someone else’s practice today. We learn by writing and by reading.

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Pamela Hodges

Pamela writes stories about art and creativity to help you become the artist you were meant to be. She would love to meet you at pamelahodges.com .

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How To Write a Journal: Step-By-Step

Discover how to write a journal quickly and easily in our step-by-step guide.

I’ve kept journals in various forms on and off for twenty years. Journal writing is a skill that asks for commitment, practice, and honesty. It’s also a perfect practice for creative and successful people. And anyone can do it! This article walks through how to write a journal step-by-step and includes some advanced tips. It pairs nicely with our list of journal writing topics . But first, why even bother with journaling?

The Benefits of Journal Writing

1. journaling cultivates a daily writing habit, 2. journaling documents your life, 3. journaling tackles self-doubt, 4. it’s cheaper than therapy, 5. it cultivates personal growth, 6. journaling is a type of writing practice, step 1: pick a time for journaling, step 2: select a topic to write about, step 3: journal for a pre-determined period, step 4: don’t stop to edit , step 5: explore your thinking, step 6: stop and tidy up, step 7: review your journal entries regularly, keeping multiple journals, how to find time for journal writing, journal writing tools and resources, what do you write in a personal journal, how do you structure a journal, what is an example of a journal, what is the purpose of journal writing, journaling resources.

How to write a journal?

Journaling is a great pursuit for writers and creatives. I’ve journaled for years and recommend it to many writers. It’s easy to start a daily journaling practice, and it doesn’t take much time. But why should you keep a journal in the first place? To answer that question, let’s explore how some famous journal writers approached this craft.

Anytime, I avoid writing because I’m tired, bored, or devoid of ideas, I remind myself of the importance of discipline. Almost every writer I’ve read about sacrificed to pursue their work. They rose early or worked late into the night and they wrote because they had to and not just when they felt the hand of inspiration.

How to write a journal? Virginia Woolf

Like many famous journal writers, Virginia Woolf kept hers with a pencil and paper. She recorded entries every morning until the early afternoon. She wrote about her routine, her ordinary moments :

“I generally write with heat and ease till 12.30 and thus do my two pages. So it will be done, written over that is, in 3 weeks, I forecast from today”

Cheever bemoans his lack of discipline throughout his journals. However, in an entry written shortly before his death in 1982, he recognizes he possessed this essential and departing personal strength that comes with adhering to a writing routine.

“I have climbed from a bed on the second floor to reach this typewriter. This was an achievement. I do not understand what has happened to the discipline, or character, that has brought me here for so many years,” he writes.

Yes, discipline is important, but not at the cost of day-to-day life. For a long time, I thought there was nothing more important than filling a blank page with sentences.

Now, I spend time running, reading, traveling, meeting friends, and sitting quietly . I do other things that aren’t writing. And I’m OK with that.

Even if you’ve found a passion, side-interests are essential. When you’re in danger of burning out, taking time to pursue a side-interest will stoke the embers of what inspires you. Woolf chronicled her long walks while Cheever wrote dozens of entries about swimming, cycling, and meeting friends.

“I do have trouble with the dead hours of the afternoon without skating, skiing, bicycling, swimming, or sexual discharges or drink,” he writes.

The Russian writer Nabokov had little time for eating, socializing, or drinking coffee with friends.

Instead, he loved to solve chess problems and study butterflies. Both of these interests informed his work; his novel, Zashchita Luzhina (The Luzhin Defense), features an insane chess player. He writes in his memoir:

“And the highest enjoyment of timelessness…is when I stand among rare butterflies and their food plants. This is ecstasy, and behind the ecstasy is something else, which is hard to explain. It is like a momentary vacuum into which rushes all that I love.”

Self-doubt is a problem for many writers. They worry about what others will think of their ideas and stories. Years ago, I didn’t like writing articles like this one. I worried about how people will perceive me, and if I’ll upset or offend anyone. I learned from Virginia Woolf’s journals that many writers are insecure about their work. However, criticism can help writers improve their craft. She writes:

“What is the use of saying one is indifferent to reviews when positive praise, though mingled with blame, gives one such a start on, that instead of feeling dried up, one feels, on the contrary, flooded with ideas?”

Cheever wasn’t one for paying too much attention to his critics. He rarely re-read his works or reviews about them. That said, even Cheever occasionally dreamt (worried) about how people saw him. He writes in his journal:

“…and last night I had a dream that a brilliant reviewer pointed out that there was an excess of lamentation in my work.”

One way to overcome insecurity is to practice expressing gratitude. I try to do this by thanking those who take the time to read or even share my work, and by appreciating that writers today have more places to express themselves than before.

Vladimir Nabokov

Several years ago, I became a father for the first time. It was a happy time but after my son was born, I dreamt about death and how my life would end. I knew I wasn’t depressed but I worried there was something wrong with me. Then a friend (also a recent father), confessed the same thoughts. As we get older, it’s natural to consider mortality and death. To pretend death doesn’t exist is to live in ignorance of the bond we all share.

There are echoes of death in Woolf’s, Cheever’s, and Nabokov’s memoirs, and these authors taught me it’s unnatural to avoid considering our place in the world. In the opening pages of Speak Memory, Nabokov unpacks the notion of time as a single linear event. He challenged the reader to see not just the endpoint of life, but the beginning of life as well. He writes:

“….my mind has made colossal efforts to distinguish the faintest of personal glimmers in the impersonal darkness on both sides of my life.”

In short, journaling is good for your well-being and mental health.

John Cheever quote

Journaling is a good way of exploring your ideas, opinions, and inner beliefs. Through this habit, you can mark accomplishments and failures and also reflect on important life lessons. You could:

  • Set goals and track your progress towards these goals
  • Review your setbacks and move past them
  • Marking accomplishments and failures

The journals of Cheever, Woolf, and Nabokov taught me that keeping a journal helps identify negative patterns, thoughts, and behaviors. Woolf writes about her depression at length. In 1934, she describes the period after she finished her experimental novel The Waves .

“I was, I remember, nearer suicide, seriously, than since 1913.”

John chronicles his alcoholism at length in his journal and towards the end of his book, it’s hard not the feel the same sense of relief as he does upon finally becoming sober. If you want to learn how to write a journal, I don’t want to be too morbid and put you off. The journals of these authors aren’t all filled with dark life lessons and lamentations. Sometimes, these writers express gratitude.

Nabokov writes at length about his love for his mother and father, his son, and Russia of old. And I’ve yet to read a more powerful personal mission statement than Cheever’s aspiration for the blank page:

“To write well, to write passionately, to be less inhibited, to be warmer, to be more self-critical, to recognise the power of as well as the force of lust, to write, to love.”

Writer’s block describes feeling uninspired and having no great ideas to write about. Thankfully, you don’t need to worry about that while journaling. After all, your journal ideas and entries are for you and you alone. Simply, turn up for a few minutes at the same time each day and jot down what you’re thinking or doing. It’s also helpful for:

  • Articulate your arguments and ideas privately
  • Reflect on recent lessons from your personal or professional life
  • Chart your progress towards your goals
  • Reflecting on your to-do list or creative projects

Even if you don’t turn journal entries in public works, reading back on older entries from your own life is entertaining and revealing.

How to Start Writing a Journal: 7 Easy Steps

You don’t have to be a writer to learn how to journal. To practice journaling, write a short entry at the same time of day, every day. If that sounds like too much work, try once a week.

If you want to learn how to start a journal on your computer, use a dedicated journaling app like Day One. It’s built for digital journaling and supports images and videos as well.

Alternatively, create a password-protected file using Word, Pages, or another writing app on your computer. Ideally, it should sync with a service like Google Drive so you don’t have to worry about losing entries. With that in mind, follow these steps:

Open your journaling tool of choice, close the door, and relax. If you have one to hand, pick a single journal writing prompt. Eliminate any distractions including your phone and social media. It’s easier to follow a journaling habit if you stick to it at the same time every day.

A journal entry works well if it’s about a single topic, e.g. your daily routine, creative projects, or a personal problem. That said, there are no rules. Free write if you have to. Often the biggest challenge with creating a journaling habit is figuring out what to write about. You can start a journal entry in several different ways. Here are some creative things to write about in a journal:

  • What you did yesterday
  • You plans for today
  • An inspiring book, film or album
  • Lessons from a course you took
  • How you’re feeling
  • An argument you had
  • A memory from you past
  • Progress towards a goal
  • A problem at work or in your persona life

Julia Cameron, the author of The Artist’s Way, advocates keeping morning pages. These are a great way of starting a journal entry . All you have to do is get up, sit down at your desk and write a stream of consciousness entry first thing.

Set a timer for twenty-five minutes. If that’s too long, aim for five minutes. Consistency is more important than duration. Depending on what’s happening, you may have time to write longer journal entries at the weekend or evening time. Oh, and keep writing!

While writing a journal entry, don’t stop to edit yourself or edit for punctuation until the buzzer sounds. Editing and journaling are different activities. Also, journal entries are for you alone, so it doesn’t matter if you write a stream-of-consciousness .

Allow for negative thoughts, expressive writing, and random ideas to make their way into your journal entries. Reflective journaling is a type of therapy and a window into the soul. So, don’t hold back.

When the timer sounds, re-read your journal entry and tidy it up. Then, move on with your day.

Review your journal entries and writing process once a week, month, or quarter. Past entries should inform future entries. I don’t recommend revising old entries much though, beyond fixing typos and grammar errors. It’s easy and unhelpful to judge an old version of yourself. When in doubt, write a new entry.

I’ve kept various journals on and off since I was fifteen years old. These days, I record a personal journal containing the types of entries you would expect to find in someone’s journal or diary, i.e. it’s about my day-to-day life.

I write 200-300 word entries every morning and a longer entry at the weekend. It’s kind of like my morning pages (an idea advocated by Julia Cameron). I also record a professional or business journal . Here, I write about how this blog and my work is progressing. I also describe the challenges I’m having and what I’m working on.

Finally, I keep a type of Zettelkasten in Day One, which acts as a repository of ideas and information I come across for future writing projects. Here, I record snippets and other information from books I read, courses I take and talks I watch. I also include the links and write a reaction to these. This journaling habit gives me more source materials for future articles. For example:

This Zettelkasten or Slip box contains dozens of entries about writing advice from creative masters like John Cheever and Virginia Woolf. I used a few of them for this article! If you want to learn more about the Zettelkasten method, check out my podcast interview with Sacha Fast .

I won’t lie; if you want to keep writing a journal, you must commit to the practice. Some people who want to keep a journal say they find the process time-consuming, that they forget to write regular entries, and that it can become a chore.

These are valid concerns for journal writers. I spend several hours each week on journal writing. However, if you’re new, start with five minutes a day, ideally in the morning before you forget. Wake up early if you have it.

If you’re experiencing these problems, accept that there will be times when you don’t or can’t write. Instead, remember the benefits of journal writing and that no one needs to read or see this work (i.e. it doesn’t have to be perfect or even polished). You don’t need to keep more than one either. I’ve shared how I practice journal writing in case it helps.

Using Journal Writing Prompts

Some mornings it’s hard to write while tired and under-caffeinated. So I created a personal list of journal writing prompts and used those for a long time. Day One app contains daily journal writing useful prompts. I also like taking pictures of my phone while out and about and using these to start writing entries faster. Sometimes, I just write up what I did yesterday.

I occasionally use TextExpander for OS X ( Phase Express is a Windows alternative) to write entries faster. These are text-expansion apps that turn keyboard shortcuts into snippets of text that I use for my entries.

For example, when I type “; journal”, TextExpander pastes the following questions into my personal journal:

How am I feeling right now? What are my plans for today? What did I read/listen to? How did I help my family?

When I type “; blog”, Textexpander pastes the following questions:

What did I do yesterday? What lesson did I learn? What could I have done better? What one thing must I focus on this week?

I use a semi-colon to prevent Textexpander from inadvertently creating this text while I’m working on something else. These questions serve as writing prompts . When I see them appear on the page, I spend less time thinking about “what I want to write” and more time answering these questions. You can also find several dozen journal writing prompts in my book Yes You Can Write!

  • A notepad: you can’t beat the classics!
  • Day One : a dedicated app for Mac and iOS users
  • Journey: a diary app for Android
  • The Daly Stoic Journal by Ryan Holiday: Packed full of journaling prompts, I keep a copy on my desk
  • The Early Morning Pages by Julia Cameron: a guide to writing in the early hours
  • A password-protected file: nosey-parkers, keep out!
  • Onenote or Evernote: both are useful if you like tagging entries
  • WordPress: you can password-protect your entries
  • Yes You Can Write!
  • Speak Memory

If you want more, check out Anthony Metevier’s post How To Keep A Journal And Remember More and also my detailed guide on Medium.

FAQs on How to Write A Journal

You can write whatever you want as each entry is for you alone. Some good topics include what you did yesterday, goals, your to-do list, and personal or professional challenges.

Journal entries typically don’t require much structure. However, it’s a good idea to date your entries so you can understand your journal’s chronology.

The novelist John Cheever’s journals and Virginia Woolf’s journals are both good examples worth reading.

Journal writing enables you to clarify your thinking, work through negative emotions and record your daily life. It’s also a form of writing practice.

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Bryan Collins is the owner of Become a Writer Today. He's an author from Ireland who helps writers build authority and earn a living from their creative work. He's also a former Forbes columnist and his work has appeared in publications like Lifehacker and Fast Company.

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Writing for an academic journal: 10 tips

1) Have a strategy, make a plan

Why do you want to write for journals? What is your purpose? Are you writing for research assessment? Or to make a difference? Are you writing to have an impact factor or to have an impact? Do you want to develop a profile in a specific area? Will this determine which journals you write for? Have you taken their impact factors into account?

Have you researched other researchers in your field – where have they published recently? Which group or conversation can you see yourself joining? Some people write the paper first and then look for a 'home' for it, but since everything in your article – content, focus, structure, style – will be shaped for a specific journal, save yourself time by deciding on your target journal and work out how to write in a way that suits that journal.

Having a writing strategy means making sure you have both external drivers – such as scoring points in research assessment or climbing the promotion ladder – and internal drivers – which means working out why writing for academic journals matters to you. This will help you maintain the motivation you'll need to write and publish over the long term. Since the time between submission and publication can be up to two years (though in some fields it's much less) you need to be clear about your motivation.

2) Analyse writing in journals in your field

Take a couple of journals in your field that you will target now or soon. Scan all the abstracts over the past few issues. Analyse them: look closely at all first and last sentences. The first sentence (usually) gives the rationale for the research, and the last asserts a 'contribution to knowledge'. But the word 'contribution' may not be there – it's associated with the doctorate. So which words are used? What constitutes new knowledge in this journal at this time? How can you construct a similar form of contribution from the work you did? What two sentences will you write to start and end your abstract for that journal?

Scan other sections of the articles: how are they structured? What are the components of the argument? Highlight all the topic sentences – the first sentences of every paragraph – to show the stages in the argument. Can you see an emerging taxonomy of writing genres in this journal? Can you define the different types of paper, different structures and decide which one will work best in your paper? Select two types of paper: one that's the type of paper you can use as a model for yours, and one that you can cite in your paper, thereby joining the research conversation that is ongoing in that journal.

3) Do an outline and just write

Which type of writer are you: do you always do an outline before you write, or do you just dive in and start writing? Or do you do a bit of both? Both outlining and just writing are useful, and it is therefore a good idea to use both. However, make your outline very detailed: outline the main sections and calibrate these with your target journal.

What types of headings are normally used there? How long are the sections usually? Set word limits for your sections, sub-sections and, if need be, for sub-sub-sections. This involves deciding about content that you want to include, so it may take time, and feedback would help at this stage.

When you sit down to write, what exactly are you doing:using writing to develop your ideas or writing to document your work? Are you using your outline as an agenda for writing sections of your article? Define your writing task by thinking about verbs – they define purpose: to summarise, overview, critique, define, introduce, conclude etc.

4) Get feedback from start to finish

Even at the earliest stages, discuss your idea for a paper with four or five people, get feedback on your draft abstract. It will only take them a couple of minutes to read it and respond. Do multiple revisions before you submit your article to the journal.

5) Set specific writing goals and sub-goals

Making your writing goals specific means defining the content, verb and word length for the section. This means not having a writing goal like, 'I plan to have this article written by the end of the year' but 'My next writing goal is to summarise and critique twelve articles for the literature review section in 800 words on Tuesday between 9am and 10.30'. Some people see this as too mechanical for academic writing, but it is a way of forcing yourself to make decisions about content, sequence and proportion for your article.

6) Write with others

While most people see writing as a solitary activity, communal writing – writing with others who are writing – can help to develop confidence, fluency and focus. It can help you develop the discipline of regular writing. Doing your academic writing in groups or at writing retreats are ways of working on your own writing, but – if you unplug from email, internet and all other devices – also developing the concentration needed for regular, high-level academic writing.

At some point – ideally at regular intervals – you can get a lot more done if you just focus on writing. If this seems like common sense, it isn't common practice. Most people do several things at once, but this won't always work for regular journal article writing. At some point, it pays to privilege writing over all other tasks, for a defined period, such as 90 minutes, which is long enough to get something done on your paper, but not so long that it's impossible to find the time.

7) Do a warm up before you write

While you are deciding what you want to write about, an initial warm up that works is to write for five minutes, in sentences, in answer to the question: 'What writing for publication have you done [or the closest thing to it], and what do you want to do in the long, medium and short term?'

Once you have started writing your article, use a variation on this question as a warm up – what writing for this project have you done, and what do you want to do in the long, medium and short term? Top tip: end each session of writing with a 'writing instruction' for yourself to use in your next session, for example, 'on Monday from 9 to 10am, I will draft the conclusion section in 500 words'.

As discussed, if there are no numbers, there are no goals. Goals that work need to be specific, and you need to monitor the extent to which you achieve them. This is how you learn to set realistic targets.

8) Analyse reviewers' feedback on your submission

What exactly are they asking you to do? Work out whether they want you to add or cut something. How much? Where? Write out a list of revision actions. When you resubmit your article include this in your report to the journal, specifying how you have responded to the reviewers' feedback. If your article was rejected, it is still useful to analyse feedback, work out why and revise it for somewhere else.

Most feedback will help you improve your paper and, perhaps, your journal article writing, but sometimes it may seem overheated, personalised or even vindictive. Some of it may even seem unprofessional. Discuss reviewers' feedback – see what others think of it. You may find that other people – even eminent researchers – still get rejections and negative reviews; any non-rejection is a cause for celebration. Revise and resubmit as soon as you can.

9) Be persistent, thick-skinned and resilient

These are qualities that you may develop over time – or you may already have them. It may be easier to develop them in discussion with others who are writing for journals.

10) Take care of yourself

Writing for academic journals is highly competitive. It can be extremely stressful. Even making time to write can be stressful. And there are health risks in sitting for long periods, so try not to sit writing for more than an hour at a time. Finally, be sure to celebrate thoroughly when your article is accepted. Remind yourself that writing for academic journals is what you want to do – that your writing will make a difference in some way.

These points are taken from the 3rd edition of Writing for Academic Journals .

Rowena Murray is professor in education and director of research at the University of the West of Scotland – follow it on Twitter @UniWestScotland

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How to Write a Journal Entry

Last Updated: October 5, 2023 Fact Checked

This article was co-authored by Nicolette Tura, MA and by wikiHow staff writer, Danielle Blinka, MA, MPA . Nicolette Tura is an Empowerment Expert based in the San Francisco Bay Area. She holds a decade of experience creating change in various non-profits then went on to operate her own wellness business for 10 years. Most recently, she worked as a Therapy Associate to a chiropractic neurologist for 15 months working hands-on with patients, helping them heal from neurological disorders like concussions, long covid, migraines, and more. Nicolette guides groups and individuals on transformative meditation journeys and game-changing mindset management workshops and retreats on empowering everyone to keep expanding beyond past conditioning and self-limiting beliefs. Nicolette is a 500-hour Registered Yoga Teacher with a Psychology & Mindfulness Major, a NASM certified Corrective Exercise Specialist, and an expert in psychophysiology with experience in nervous system regulation and breath work. She holds a BA in Sociology from the University of California, Berkeley, and a Master’s degree is Sociology from San Jose State University There are 16 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 2,797,950 times.

Keeping a journal allows you to record what’s happening in your life and to work through your thoughts and feelings. Sometimes, you might write a journal for school to help you deepen your understanding of what you’re studying. Fortunately, writing a journal entry is a simple process. First, choose a topic to write about, like what's happening in your life. Then, write an opening for your entry and express your thoughts.

Choosing a Topic

Step 1 Write about what’s going on in your life.

  • This is a great way to help you document things you want to remember.
  • For instance, you might write about something funny that happened at lunch, scoring the winning goal in a soccer game, or a fight you had with your friend. The events can be positive or negative.

Step 2 Explore your emotions or how you feel about something.

  • Let’s say you’re feeling sad because you’re going through a breakup. You could write about how you feel and what you’ll miss about the relationship. This will help you release your feelings so you can start to feel better .

Step 3 Use a writing prompt if you aren’t sure what to write about.

  • Write about what you’d like to do this weekend.
  • Discuss a place you’d like to visit.
  • Pretend that you found a fantasy creature.
  • Write about something you want to change.
  • Write from the perspective of your favourite book or movie character.

Step 4 Record your reactions to readings and lectures in an academic journal.

  • A summary of a reading or lecture.
  • Your analysis of the course material.
  • Connections between topics you’ve studied.
  • Personal connections you made with the coursework.
  • Questions you have about the text or lecture.

Tip: Keep a journal for school focused on studying and analyzing your course material. For instance, you might summarize your coursework, record your reflections on it, and write down questions you have. Leave out how you feel about what you’re reading or studying.

Opening Your Journal Entry

Step 1 Read your assignment sheet if you’re keeping a journal for school.

  • Your instructor has assigned journaling to help you deepen your understanding of your coursework and to improve your writing skills . Following their instructions will help you best achieve these goals.

Step 2 Write the date at the top of your entry.

  • For instance, you might write, “July 24, 2019,” “07-24-19,” or “24 July 2019.”

Step 3 Include the location and time to provide context for what was happening.

  • For instance, you might write “Good Beans Coffee House,” “School,” “Paris,” or “My bedroom” for your location. For the time, you could write the actual time, such as “12:25 p.m.,” or the time of day, like “Early morning.”

Step 4 Start with an opening like “Dear Diary” or “Dear Self” if you prefer.

Tip: You usually don’t include a salutation when you’re writing a journal for school.

Expressing Yourself in a Personal Journal

Step 1 Don’t worry about grammar and spelling rules.

  • If mistakes really bother you, it’s okay to go back and correct them after you finish writing your journal entry.

Step 2 Be creative in how you write your posts if you like.

  • Turn a memory into a story.
  • Record what you dreamed last night.
  • Write a list, such as what you did that day or what you’re grateful for.
  • Doodle or paste pictures into your journal.
  • Record song lyrics or quotes that mean something to you.
  • Write your own lyrics or a poem.
  • Write in stream of consciousness.

Step 3 Use “I” to write your journal in the first person.

  • For instance, you’d write, “I went to lunch with Sari today,” not “Amy had lunch with Sari today.”

Step 4 Incorporate details that appeal to your 5 senses to make your post vivid.

  • For instance, let’s say you’re on vacation at the beach. You might include details like, “sea spray hitting my face,” “the smell of burning wood from bonfires on the beach,” “the taste of salt on my lips,” “the sun glinting off the surface of the water,” and “the shouts from other beach goers having fun.”

Step 5 Don’t worry about the length of your journal entries.

  • With journaling, it’s more important to write often than to write a lot.

Drafting an Academic Journal Entry

Step 1 Organize your thoughts to make them coherent.

  • If you’re telling a story, try to follow a narrative structure to give it a beginning, middle, and end.
  • Read over your journal entry before your submit it to check that it makes sense.

Step 2 Make sure you reach the required word count.

  • For handwritten journals, your instructor may require that you simply fill up a page. Make sure you know the exact requirements so you can do your assignment correctly.
  • If you’re struggling to think of something to write, make a mind map about the topic to help you brainstorm some new ideas.

Step 3 Use proper grammar like you would in an essay.

  • If you’re struggling with your grammar, visit your school’s writing center or ask your instructor about tutoring options. Additionally, you can find online programs that help you with grammar.

Step 4 Proofread your journal entry and correct any mistakes.

  • This is especially important if you’re keeping your journal as a graded assignment.
  • If you’re typing your journal entries in an online portal, there may be a spellcheck tool you can use. However, you should still proofread the entry to look for other errors.

Journal Entry Template

journal writing instructions

Community Q&A

Community Answer

Video . By using this service, some information may be shared with YouTube.

  • It’s best to write regularly so that journaling becomes a habit. To help you remember, write in your journal at the same time everyday. [19] X Research source Thanks Helpful 2 Not Helpful 3
  • You can write about anything you want, so don’t feel like you can only write about how you feel. You might instead prefer to write about your daily accomplishments or what you enjoyed that day. Thanks Helpful 23 Not Helpful 3
  • While you can use a paper journal, there are journaling apps and websites you can try. Additionally, it’s okay to use a word processor like Google Docs or Microsoft Word for journaling. Thanks Helpful 15 Not Helpful 7

journal writing instructions

  • Since your journal is private, prevent people from reading it by keeping it in a safe place. If it’s a digital journal, you might even password protect it. Thanks Helpful 25 Not Helpful 3

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Hide Your Diary

  • ↑ https://libguides.usc.edu/writingguide/title
  • ↑ Nicolette Tura, MA. Empowerment Expert. Expert Interview. 23 January 2020.
  • ↑ https://positivepsychology.com/benefits-of-journaling/
  • ↑ https://www.readingrockets.org/article/journal-writing
  • ↑ https://www.hamilton.edu/academics/centers/writing/writing-resources/journal-writing
  • ↑ https://writing.wisc.edu/handbook/assignments/writing-an-abstract-for-your-research-paper/
  • ↑ https://www.niu.edu/citl/resources/guides/instructional-guide/reflective-journals-and-learning-logs.shtml
  • ↑ https://psychcentral.com/blog/ready-set-journal-64-journaling-prompts-for-self-discovery
  • ↑ https://psychcentral.com/lib/the-health-benefits-of-journaling
  • ↑ https://www.bates.edu/biology/files/2010/06/How-to-Write-Guide-v10-2014.pdf
  • ↑ https://files.eric.ed.gov/fulltext/EJ1081806.pdf
  • ↑ https://writing.wisc.edu/handbook/style/connectingideas/
  • ↑ https://positivepsychology.com/writing-therapy/
  • ↑ https://apastyle.apa.org/style-grammar-guidelines/capitalization
  • ↑ https://libguides.usc.edu/writingguide/proofreading
  • ↑ https://www.psychologytoday.com/us/blog/modern-minds/202301/10-good-reasons-to-keep-a-journal

About This Article

Nicolette Tura, MA

To write a journal entry, first find a quiet, comfortable spot where you won’t be disturbed. Take a moment to brainstorm what you want to write about. You can journal about anything, like your day, your dreams, work, school, friends, or an upcoming project. If you’re not sure, choose a writing prompt for your entry, like “What was your earliest childhood memory?” or “What is your biggest secret?” Open to a new page in your journal and write the date at the top. Then, start writing. Let your thoughts flow and don’t edit yourself. Write whatever comes to mind. It’s okay to be honest since nobody else will be reading what you write. Draw pictures if specific images come to mind while you’re writing. Try to journal for somewhere between 5 and 20 minutes every day. The more you journal, the easier it will become! Keep reading to learn how to write a journal entry for school! Did this summary help you? Yes No

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How to Journal For Beginners {+ PDF Printable Journal Prompts!}

If you’ve been thinking of starting a writing journal, but are unsure of how to journal, then welcome to journaling 101!

In this article, learn how to start journaling for beginners. Get some simple tips on breaking through any writer’s block or hesitancy and just start journal writing. Plus, get 25 fun and easy journal prompts to start journal writing with ease!

Journal writing is so much fun once you start, and beneficial in many ways. There are many excellent reasons to start a journal, including for fun, to increase creativity, to manifest what you desire, to improve mental health, and more. We will talk about all of this and more.

 Let’s get started with some tips on how to journal. Then, get inspired with 25 fun & easy journal prompts for beginners. The free PDF printable is at the end, no email is required.

how to journal

**This post contains affiliate links, meaning I may receive a small commission at no additional cost to you for products you purchase via this website. For more information  click here. **

How to journal write

It may seem overwhelming to start a journal when you haven’t had much practice writing, but the first thing to know is that it’s ok to feel unsure about how to journal. Almost everyone feels hesitation when trying something new, and the thing to do is to push that feeling aside and just begin.

You don’t have to journal write in any particular way. Your writing doesn’t have to look neat, you don’t need to worry about spelling, and it’s ok if you make mistakes. Give yourself the grace to simply write freely. And don’t judge yourself.

4 Easy steps to start a journal:

  • Find a comfortable space that is free of distractions.
  • Have your journal, pen, and maybe a cup of tea by your side. 
  • Affirm with yourself that you can write. And that whatever you write is just fine.
  • Then journal whatever comes to mind. Or, use the journal prompts below to guide you.

Easy journal prompts for beginners

Use any of the journal prompts as starting points to start journal writing. Read through the whole list, then write about whatever questions inspire you to write.

Journal as little or as much as you’d like to. Hopefully, these beginner journal prompts feel interesting but not too difficult. They may make it easier for you to start a journal.

  • What does the perfect day look like to you?
  • Where do you see yourself in 1 year?
  • What are your goals for today? This week? This year?
  • What are your biggest struggles?
  • List your plans or non-plans for the day or week.
  • Where is your favorite place in the world and why?
  • Describe the closest people in your life and what you love about them.
  • What do you love about yourself?
  • What are your predictions for the future?
  • Describe your ideal lifestyle.
  • Journal 10 positive affirmations . 
  • Journal about your ideal partner/love interest.
  • Write about what happiness means to you.
  • What do you want to improve in your life ?
  • What are your spiritual beliefs?
  • List your favorite inspirational quotes .
  • Journal some creative ideas or projects.
  • What would you like to manifest in your life ?
  • Write about your happiest memories.
  • Journal some ideas to help lift your mood when feeling down.
  • Write out some life goals.
  • What are you most grateful for?
  • What does love mean to you?
  • Journal what to “let go of.” For example, certain worries, things out of your control, etc.
  • How can you make the world a better place and be a force of good?

Printable journal prompts for beginners

Download and print these beginner journaling prompts below. Then write them in your personal journal whenever you feel like it.

25 Journal prompts for beginners

Feel free to share these journal prompts with a friend!

Journal prompts book

How to journal effectively

As I said before, there is no right or wrong way to journal, even as a beginner. You don’t need to write complete sentences, worry about spelling or punctuation, or make it look good. You don’t even need to make sense! Sometimes scribbling your words can feel really good, especially when you’re mad!

Some people start a journal for aesthetics or art, but more often, people start a journal to dig deep and learn more about themselves.

If that’s your reason for starting journal writing, and you want to be effective about it, do not judge what comes up.

To improve your life with journaling, don’t hold back! Your journal is for your benefit only- the world will never see it unless you share it.

Also, to start anything, you just have to begin. So take action!

As Steven Pressfield, the author of The War of Art says, “You’ve got to get your a** in the chair” (to do the work of writing or being creative.) Please excuse the cuss word, but the statement couldn’t be more true!

q? encoding=UTF8&MarketPlace=US&ASIN=1936891026&ServiceVersion=20070822&ID=AsinImage&WS=1&Format= SL250 &tag=dreamdashjour 20

How to journal for a specific purpose 

You can write about anything and everything in one journal, or you can journal for a specific purpose.

This can help you hone in on a certain area in your life. Here are some ideas for creating a journal for a specific purpose:

  • Start a fitness journal. Write fitness goals, healthy recipe ideas, exercise plans, etc.
  • Create a self-care journal. Including positive affirmations, lists of things that make you happy, happy quotes, etc.
  • Make a family journal. With children’s events, cute things your children say and do, memories, etc.
  • Do a day-to-day journal. To record life.
  • Make a manifestation journal. For manifesting what you want in life.
  • Write in a prayer journal. Religious or spiritual or both.
  • Write in a mental health journal. For personal development, improving thoughts, and improving wellness.
  • Make a frustrations journal. Make a journal where you purge negativity. (I’m reading an excellent book called Empaths on Their Soul Path: A Guide to Empath Empowerment in Your Awakening. The author recommends tracking all your complaints in a journal. For people who are trying to break the habit of complaining.)
  • Start an art journal. Use  inspiring and artistic images and words.

These are just a few ideas about journaling more intentionally. Dedicating a journal to a specific cause can be a powerful way to “move things along” energetically. Starting a specific journal, like for personal development, can inspire changes and action, or bring clarity to an area of your life.

Why start a journal?

In your journal, you have complete freedom- you can write about anything you chose. It’s your own private space to express yourself. There are no rules, no right or wrong way to journal.

Journal writing can be done just about anywhere- at home, in your car, on your lunch break, or at the park. It’s an easy hobby to start, and fun!

There are many benefits to starting a journal, and so many ways you can focus your journal writing. Here are some of the benefits of journal writing:

Start a journal for mental health

Journal writing can help you process emotions in a safe and private environment. It’s a great way to relieve stress and anxiety or untangle confusing feelings. Pour out your feelings onto the page to examine on paper. You can also boost positive emotions by journaling affirmations, dreams, and personal goals .

Because personal journaling helps bring mental clarity, the more you write, the better you understand yourself and life. The better you understand who you are, what you want, and more, the better you feel. In this way, starting a journal can improve your mental health.

Additionally, In my experience, the more I write, the happier I am. That’s because journal writing is so creative. Creativity is an antidote to anxiety; there’s less room for worry in a mind that is busy being creative. This leads to my next point.

Start a journal to increase creativity

Start a journal as a creative outlet!

You can doodle, scribble, write complete nonsense, craft poetry, or design illustrations. Journaling increases your creativity in a snowball effect way. The act of writing encourages more creative ideas until the floodgates start to pour open!

Often, I get new creative art, business, or product ideas when I journal. Such as ideas for books I’d like to write or art print designs for my Etsy shop. (I wish I had more time to pursue all the ideas!)

Related: How to Boost Creativity: 2020 Creativity Challenge

Are all my ideas genius? No! But that’s fine! For every 10 ideas, maybe one or two worth pursuing, realistic, or doable in the time that I have available. You’ll likely discover that the more you journal, the more there is to journal about. The process of brainstorming, writing, sorting thoughts, and clarifying your ideas is incredibly valuable.

Start journaling to manifest what you desire

It may sound “out there” but you can start a journal for the sole purpose of manifesting what you want in life.

Words have a certain magic, and words written with intention hold much power. Some have even said the word “spelling” points to the idea that our written words cast spells, so to speak. And it’s true- words carry energy.

That’s why writing affirmations and life goals can help you to manifest what you desire. You can hold close to your heart your intention when you write, feeling the energy of your own words to help to manifest them into reality. Journal writing and then taking action is an incredibly powerful way to manifest what you want in life.

Related: How to Manifest Something by Writing It Down

Start journaling for fun

One of the best reasons to start a journal- or any hobby- is for fun!

Journal because it feels good, creates a vibe within you, or makes you happy. Journaling can feel fun for many reasons. For many people, it feels inspiring, like an act of self-care, relaxing, or productive.

Always make sure you’re having fun with your activities in your spare time. And continue to seek out new ones, like journaling!

Start journaling to keep a record

Journal writing can be a fun way of keeping a record of your life to look back on, like a scrapbook.

Your journal can be quite artistic or have a certain aesthetic as well. You may even be inspired to start an art journal as well as a writing journal.

No matter how much of a beginner to journaling you may be, you can get as crafty as you want to when you start a journal.

Related :    15 Creative Art Journal Pages for Inspiration

Journal writing may become your favorite new hobby

Chances are you will find writing in a journal to be fun. It may just become your new favorite hobby. You may even pass your journal on to your kids one day. Or read them when you’re 85. Pretty soon you may be asking not how to journal, but how to store all of your journals!

I’ve been keeping a journal since age 12. And I’ve saved every single journal from over the years. Maybe someday I’ll re-read everything, maybe I’ll publish them, maybe I’ll burn them. Who knows? But I have a record, however sloppy, of almost 30 years of my life! How cool is that?

* Update- I burned them all. That’s right. Read more about why and the epiphany I had about life goals while doing so.

Concluding thoughts

I hope this article has inspired and encouraged you to start a journal of your own. Writing can really open up new worlds. It’s such a beneficial activity for every age, and super enlightening.

Please let me know what you think about these journal tips and ideas for beginners in the comments!

You may also enjoy:

What Causes Art Block and How to Overcome It Permanently

30 Free Art Printables -Black & White Plus Color {Cute and Modern!}

5 Ways to Unblock Your Mind and Shake Up Your Energy.

Who are your Spirit Guides? Discovering your Spiritual Guardians.

How to Find Your Angel Numer- 3 Ways to Know for Sure

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Kristen Tudeen is the founder of Dream Dash Journal. She has worked as a lifestyle blogger since 2018 with a focus on personal development. She enjoys inspiring others to explore their spirituality and creative interests.

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Journal Ultimate Guide: 8 simple rules to write like a pro

Journal Ultimate Guide: 8 simple rules to write like a pro

  • Aug 23, 2019
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Journal Ultimate Guide is needed! SOS! Perhaps the most common question on how to journal is the obvious one: Who needs instructions on how to journal? Just open up to a blank page and start writing!

Indeed, many journaling enthusiasts do exactly that. And to be clear — journaling has no rules. There is no right or wrong way to journal… Or maybe not!

Admit it! It's time for some instructions

Be that as it may, here at  Epica , we believe something else: Journaling is so much more than articulating a collection of arbitrary thoughts currently occupying our amygdala. Like a developing bamboo plant! There is a latent and incomprehensible potential to journaling that cannot be experienced by such a rudimentary perception of it. Through our own experience in providing the world with industry-grade handmade  leather journals   built to last a lifetime, we introduce you to our  8-simple-steps handwriting way

Let’s explore them all!

Journal Ultimate Guide: 8 simple rules to write like a pro 1

1) DEFINE YOUR PURPOSE BEFORE START JOURNALING

Individuals journal for a vast array of reasons. Some choose to journal out of boredom and view it as a mode of entertainment. Others may desire to document their thoughts and reflect on them later in life as a fond memory — similar to an old photograph. Several people consider journaling a type of mental exercise, inspiring clarity and critical thinking on pressing issues at the current stage of life they find themselves in. As Newsweek puts it, “journaling forces us to transform the ruminations cluttering our minds into coherent stories”.

Some regard journal writing as a health benefit, citing studies by James W. Pennebaker and Janel D. Segal. They claim, “Writing about important personal experiences emotionally... brings about improvements in mental and physical health”. This is including better stress management, strengthened immune systems and improvement in chronic illnesses such as asthma.

Writing appears to be more than simple catharsis

Journal Ultimate Guide: 8 simple rules to write like a pro 2

Oprah Winfrey offers an interesting perspective on why she journals, and why it is so important to her:

“I have been journaling since I was fifteen years old. And after looking back over hundreds of my early entries, the bigger, deeper aha is realizing that words matter. When they are written and not just spoken, words last forever. My journals are a form of therapy for me. Not only as I process and give thanks for what I am experiencing at the moment. But there is a profound sacredness to paging through decades-old entries to rediscover who you are, what you value, and the dreams and goals you cherish. It’s astonishing to be able to track my own evolution.”

There is no definitive, leading reason for one to journal — and yet, the key question remains: why do you seek this discipline? Identifying the underlying reason behind your inclination to the journal will be of great help further along the path when aspiration may begin to dwindle. A defined purpose provides clarity and structure, sustaining motivation when it is most needed. But if you continue to doubt, just read about the  benefits of handwriting: 10 amazing truths about writing by hand   will blow your mind!

2)  GO PHYSICAL OVER DIGITAL

Journal Ultimate Guide: 8 simple rules to write like a pro 3

Science is all too clear on this — a traditional  custom journal  is a far greater preference to a digital notepad because longhand is better than typing. The pen is mightier than the keyboard!

A 2012 study from Indiana University discovered that children were better able to process letters and read successfully through handwriting. Similar research found that when children wrote by hand, they also wrote faster and were able to express more ideas. This suggests there are cognitive benefits to writing by hand, namely, it may help us process and understand concepts better.

In another study on the emotional benefits of writing, UCLA researcher Matthew D. Lieberman told the Guardian that the calming effects of journaling were more effective when subjects wrote by hand. As Yale psychologist Paul Bloom told the New York Times: “With handwriting, the very act of putting it down forces you to focus on what’s important. Maybe it helps you think better.”

If you’re not yet convinced about the benefits of handwriting, these  Great Reasons for Keeping a Handwritten Journal  have something more to tell you!

Do you know the R.A.S.? What do the studies say`

It seems to be the case that physically writing something triggers the R.A.S. (Reticular Activating System). This system signals the brain to pay extra attention to the task at hand.

A study from 2014 by Pam Mueller and Daniel Oppenheimer suggests people who write out their notes on paper learn more. Writing by hand is slower and more cumbersome than typing, and students cannot possibly write down every word in a lecture. Instead, they listen, digest, and summarize so that they can succinctly capture the essence of the information.

3) INVEST IN A HIGH-QUALITY JOURNAL

Classic Handmade Leather Journal Refillable (3 Sizes)

When people invest a considerable amount of money into something, they tend to value it more and use it more often. Journals are no exception. A high-quality journal will cost more than the average one you’d find at your local bookstore. But the upfront investment increases your chances of journaling on a more consistent basis and for a longer period — not to mention the longevity you will enjoy with a higher quality journal over one that falls apart much sooner.

Now note this before you start making your handwriting plan; there’s no shortage of  high-quality journals  available on the market these days. A quick search on Amazon reveals over 9,000 results when queried for a “high-quality journal”. Worse yet, Google finds over a million results for the same query. It inevitably raises the question:  How would we narrow down the criteria to ensure we find the best quality journal possible?

ITALIAN LEATHER JOURNALS

If the Swiss are known for their watches, Italians are known for their leather. It’s no secret Italian leather is considered the best quality leather in the world. It is made with tradition and passion. Their finest craft being passed down from generation to generation. Only all-natural vegetable and plant-based extracts are used by craftsmen to manufacture Italian leather. Because it isn’t mass-produced, it takes much longer to make than the cheaper factory-made substitutes.

Italian leather journals are made to last. When compared to other types of leather, Italian is second-to-none. It can withstand everyday wear and tear, with most nicks and scratches being easily wiped away. Any marks on a hide are not actual imperfections – they are instead the result of the natural tanning process which gives it a distinct look.

The best part? Aging only adds to the beauty and uniqueness of Italian leather. It can be easily cleaned and maintained also.

ARCHIVAL-QUALITY PAPER

In a broader sense, archival paper tends to refer to a paper that is “acid-free”. The most common way to make paper was from wood-based pulp that had not had its lignin removed. That makes the paper turn yellow, become brittle, and deteriorate over time. When exposed to light or heat, the molecules in the acidic paper will break down even faster. You can witness these phenomena by looking over old newspapers or books.

Acid-free paper is made using alkaline-paper-making technology. This means the pH of the pulp that is used to form the paper is above 7 (neutral).

The acid-free papermaking process is also significantly more environmentally friendly. The wastewater and byproducts of the papermaking process can be recycled; Energy can also be saved in the drying and refining process, with the alkaline paper is more easily recycled. While certainly not necessary, it is highly recommended to invest in a journal bound by genuine Italian leather. Even better if it's featuring acid-free paper to make it the highest quality journal possible.

4)  SET ASIDE A SPECIFIC TIME

Journal Ultimate Guide: 8 simple rules to write like a pro 5

There’s no specific time you should set aside for journaling! Oprah articulates it well, noting: “This is what I know to be true: making space in your life for thoughtful reflection and journaling those thoughts is a powerful spiritual practice.” John William Cheever, renowned novelist and short story writer, wrote in the afternoons and often after a drink. Virginia Woolf, on the other hand, wrote many of her entries in the morning. In A Writer’s Diary, she says. “I find it hard to start writing in the morning, but the dejection lasts only 30 minutes, and once I start, I forget all about it.”

Many have identified early-morning journaling to be a superior time to the evenings due to a few reasons.

When you write in the morning, for example, you’re able to impact your mind throughout the day because the day hasn’t even started yet. Also, most people are still sleeping early in the morning. That means you won’t be bombarded with phone calls, emails or texts. There are no distractions to be wary of.

That’s not to say that journaling at night is not beneficial, because it still is and can even be used as preparation for the next day. It may also help your subconscious while sleeping to think of an idea or solution you otherwise may not have considered. Feel free to experiment with both morning and night-time journaling and see what works for you.

5)  SET ASIDE A SPECIFIC PLACE

Journal Ultimate Guide: 8 simple rules to write like a pro 6

Create your own sacred space. Is it a back porch or a bathtub for you? A window seat or your favorite chair? Being aware of the space that speaks to you is important. Surround yourself in the comfort and resonance that bring you the most joy, open your journal, and begin to express all that you hold within your heart.” — Oprah Winfrey.

Just as important as setting aside time, journaling needs its own dedicated space!

Whether that be in the attic or basement, a space identified with the sole purpose of journaling is ideal. Not only will it help develop your journaling habit. But it will also ensure you don’t get distracted by other activities or people when you are, say, journaling in the kitchen or bedroom. This usually is a recipe for distraction and cluttered thoughts. It is a crucial rule of our guidelines that your journaling space is truly yours. Keep it free from outside influence. Treat it as sacred.

6)  FOLLOW A TEMPLATE

Expressing your thoughts haphazardly is one way to journal your way through life. But it’s certainly not the only way. Through science and research, we have developed our 5-step template. Following this tactic, you get the most out of the experience and position yourself for success. It is known as the G.R.E.E.T. method and is summarized as:

STEP1: GOALS – WRITE SYSTEMATICALLY ABOUT THEM

Goals are a milestone we aim to reach some time in the future. Most people do not achieve the goals they set for themselves. This usually happens due to laziness, lack of accountability, or mismanagement of priorities.

Journaling your goals improves your chances of accomplishing them by a large margin. One particular study looked at 149 participants from 6 countries, who worked in various fields. The participants were divided into five groups. Each group asked to go through a different process in setting their goals and working towards them:

1. Simply thinking about their goals. 2. Writing their goals down. 3. Writing their goals down and forming action commitments. 4. Writing their goals down, forming action commitments and sending both to a supportive friend. 5. Same as #4, as well as sending weekly progress reports to a friend.

After 4 weeks the participants rated their progress towards their goals!

Group 5 achieved significantly more than the rest of the groups, with group 4 not far behind. But, surprisingly, group 2 came in third. Simply writing down their goals improved their chances of achieving them by 42%!

Journaling about your goals helps you clarify what you want. Reflecting on goals in writing continually reminds you to take the next action necessary to achieve them. They serve as a tool for identifying what you should prioritize and what you should discard.

Breaking your goals into a yearly, monthly and daily objective encourages small action which compounds and builds momentum. It also helps you understand if you are on track to hit your desired goal by the timeframe set.

STEP2: REFRAME – BE THE CRITIC OF YOURSELF

Evidently, when people journal, they tend to write about the current problems they are facing ― the issues they struggle with and the hardships they are going through. A change of perspective can alter the outcome of any situation. It also helps many people see the positive in an unfortunate or frustrating situation.

In fact, in 2005, the National Science Foundation published an article claiming the average person has about 12,000 to 60,000 thoughts per day. Of those, 80% are negative and 95% are exactly the same repetitive thoughts as the day before.

The rule of 3s may help achieve a change of perspective. To put it simply, write down a problem you are currently facing. Add 3 lines underneath the problem and then write these 3 questions (one per line): -Will I still have this problem 3 days from now? -Am I going to have this problem 3 months from now? -Is there any case that I still have this problem 3 years from now?

In most cases, the answers to the last 2 questions is a resounding ‘No’. With that in mind, would it make any sense to worry about it and let it cause such anxiety and stress? Asking these 3 questions allows us to reframe our problems and cause our perspective to change for the better. Reframing is a powerful technique and a discipline we highly recommend you implement in your daily journaling activity.

STEP3: EDUCATION – ALWAYS KEEP LEARNING

Journal Ultimate Guide: 8 simple rules to write like a pro 7

“Once you stop learning, you start dying” ― Albert Einstein

Having an attitude of constant learning means you are never too smart, never an expert and always see what you can discover. This can take the form of looking up a new word in a dictionary, understanding a topic better via encyclopedia, meeting someone new, asking questions to an online community or reading a few pages of a book. Online community Reddit has a popular sub-community known as “Today I Learned”, containing over 20 million users who are actively interested in what others have learned that day while also posting something they recently learned. For example, a recent entry was titled: “Today I learned an optimal nap will last between 20-30 minutes and a perfect nap will last exactly 26 minutes.” Write about something you learned in the past 24 hours you didn’t know prior, no matter how small or insignificant. It will enrich your day and make it all the more gratifying.

STEP4: EMOTION – WRITE TO EXPRESS

Acting on emotions may not be a helpful rule in life but writing on them does seem to be. Journal your current emotions is much more than a tip! Write down exactly how you’re feeling and why you may be feeling that way. It may seem overly simplified, but something profound happens when we do.

As an article in Greater Good Science Magazine states “When we put our thoughts and feelings down on paper, we’re not just transferring them — we’re also transforming them. Writing forces us to arrange our ideas into a sequence, one after another; over time, themes and patterns start to emerge; new insights and perspectives start to bubble up”.

In other words, understanding our emotions and their source is what makes the task so valuable! As it is opposed to merely describing what we’re harboring. In the end, just  writing to heal!

STEP5: THANKFULNESS

Journal writing just isn’t complete without a section dedicated to gratitude. There are entire journals that revolve around the theme of gratitude — and for good reason. Listing everything you are thankful for is effective; it enables us to take our eyes off what we don’t have and instead focus on what we do have.

Detailing every favorable circumstance and wonderful person in our lives quickly brings us to this extremely understanding: we have many amazing things that others in less fortunate positions would be extremely grateful to have! Perhaps even exposing ourselves to how we tend to take them for granted.

Begin by being thankful for the ability and opportunity to journal in a safe and comfortable place. Your thoughts will take over from there.

7)  BE UNENCUMBERED

Detached from judgment, write as if you have complete freedom with no consequence. Having no filter is a crucial part!

If you can’t be candid in your journal, where can you be free? Allow your most forthright thoughts onto the page. You may come across some internal resistance to this concept, but you must wear it down. Detailing even your darkest secrets should be on the table. It’s the only way to be genuinely authentic.

Write as if no one in the world will ever set their eyes on these pages!

8)  REMAIN CONSISTENT

Journal Ultimate Guide: 8 simple rules to write like a pro 8

We are all busy people! This is a fact! But journaling is just too important to be an afterthought. Moreover, we have already talked about the  6 Reasons Why People Who Journal On a Daily Basis Are Happier.

Individuals may purport to be “too busy” to journal! But in the same way that meditation advocate and professor at the University of Tennessee, Kenton Yeager claims, “I’m too busy not to meditate”, we can just as well apply that to journaling.

You’re too busy to journal every day? On the contrary — you’re too busy not to journal every day?

Each day is its unique opportunity. Do not let it slip by. With consistency brings rewards. We see that in all aspects of life, journaling being no exception. Unlike homework, it isn’t something you can catch up on when you fall behind.

Do not worry about the duration of each journal entry. Those kinds of metrics are arbitrary. The consistent, daily act of a quick journal entry is a far and away superior method than to journal intensely on a random or intermittent schedule.

At last, as the great philosopher, Aristotle’s put it: “We are what we repeatedly do. Excellence, then, is not an act, but a habit”! Just keep writing without any limitations, and just let the results improve your life.

FINAL (IMPORTANT) WORD

It’s imperative to understand that journaling is not just any ordinary habit, it is a keystone habit. That’s the most important thing that the  Journal Ultimate Guide  of  Epica  has to tell you. Above all, remember this: the number of areas of your life that are impacted after implementing a workout routine — diet, sleep, mood, health — maybe minor changes! But a minor change can trigger so many other positive changes to our lives.

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How to Journal: Writing Tips, Journal Topics, and More

Writing in a journal is a great way to de-stress and keep a record of your life, but starting one can be daunting. Read on or watch the video below to see some of our favorite tips on how to journal, topics to write about, and more.

journal writing instructions

  • Benefits of Journal Writing
  • How to Start Journaling
  • What to Put in a Journal
  • Journaling Tips

There are many reasons to start a journal. One of the most important functions of journaling is to serve as a non-judgemental outlet. A journal is a private space to process events in life, both good and bad. When difficult things happen, you can write about them rather than keeping those feelings inside. Negative emotions like frustration or anger are heavy weights to carry. It can be incredibly relieving to instead put them down on paper.

Journaling can be a fruitful long-term endeavor as well. It can be difficult to remember small but meaningful things that happened in your life. Keeping a journal allows you to read past entries and jog your memory. Furthermore, if you would like to share your journal down the road, first-hand experiences will be especially meaningful for future generations. A journal serves as a record of the exact period you are living through, which can be markedly different from your life a year later, or even decades down the line.

These are not the only benefits to journaling, though we could not possibly list them all. Whether you use your journal to organize your thoughts or record your life, the most important part is that you get what you need out of writing a journal.

The most difficult part of journaling is creating time for it in a busy schedule. Here are three tips to help you put pen to paper.

Designate a time to journal.

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Create a routine around journaling.

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Set small writing goals.

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How you use your journal is up to you. Here are five of our favorite ways to use a journal.

Recap your day.

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Express yourself creatively.

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Make lists.

A list can also serve as a table of contents. Write a list of recipes to try, then fill in pages with instructions and reviews. Add notes like spices to experiment with so they are easy to remember for next time.

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Keep a commonplace book.

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Self-reflection.

  • What did I do today that I’m proud of?
  • What did I do today that I can work on?
  • How can I help others in an immediate way?
  • What can I do to help me grow?
  • What am I looking forward to?
  • How can I achieve my goals?

Make questions that are geared for your own life by focusing on what’s important, like career or family matters.

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Write in a physical journal.

Everyone has their own notebook preferences, but we recommend using a threadbound one with at least a hundred pages. This provides plenty of space, and the pages will lie flat so it is easier to write inside. The Midori MD Notebook and Life Noble Notebook are both good options, though there are many more to try.

Write for yourself, not for others.

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Create a template to follow.

A specific fill-in-the-blank sentence is a useful way to begin writing as well. It becomes easier to get right into your journal without worrying about what to start an entry with.

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Try new things and find what works for you.

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Don’t force yourself to write.

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It is never too late to start a journal , and it can serve many purposes. You can write down personal thoughts, store useful information, or express your creativity. Do you have any journaling tips? Share them in the comments below.

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Journal Writing: A Step-By-Step Guide for Beginners

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  • January 04, 2024

Home » Day One Blog » Journal Writing: A Step-By-Step Guide for Beginners

Journal writing has been practiced for centuries, offering countless individuals a private space for self-expression, self-discovery, and personal growth. However, embarking on this journey can be daunting for many, especially if you are new to the world of journaling. That’s where this guide comes in, designed to help you navigate the ins and outs of journal writing and set you on the path to unlocking your inner world.

In this step-by-step guide, we’ll explore different styles of journal writing, the benefits it can bring to your mental and emotional well-being, and the various tools and techniques available to make your journaling experience enjoyable and fulfilling. Whether you’re looking to improve your mental health, enhance your creativity, or simply document your life’s journey, this guide will provide you with the knowledge and inspiration needed to start and maintain a successful journal writing practice. So, grab a pen, a notebook, or your favorite digital device, and let’s begin our journey into the wonderful world of journal writing.

What is Journal Writing?

Journal writing is the practice of regularly recording thoughts, feelings, experiences, ideas, and observations in a personal, private, or semi-private format. Journal writing can serve various purposes, such as self-reflection , self-expression, self-discovery, personal growth, creativity, problem-solving, and stress relief.

People often use journal writing as a way to process emotions, explore personal goals, track habits, and document their lives. Journal writing can be done using physical notebooks, digital apps, or even voice recordings, depending on your preferences and needs. The act of journal writing encourages introspection, mindfulness, and a deeper understanding of oneself, making it a valuable tool for personal development and well-being.

“Writing in a journal gives me a place to report, interpret, argue, reflect, save, question, predict, unload, praise, compare, cry, laugh, draw, paint, and remember.” — Luci Swindoll

The Many Forms of Journal Writing

Journal writing can take many forms, each with its unique purpose and approach. The beauty of journaling lies in its flexibility, allowing you to create a journaling practice tailored to your unique needs.

A scene of journal writing with a laptop and open notebook.

Personal Journals

Journaling is a personal form or self-expression, from the traditional diary to more specialized journals like gratitude or mood journals. Whether you’re looking to document your daily experiences, explore your dreams, or improve your mental health, there is a personal journal out there that can help you on your journey.

  • Reflective journal : This form of journal writing focuses on personal reflection, introspection, and self-analysis. Reflective journaling encourages you to consider your emotions, experiences, and personal growth by asking yourself questions and exploring your thoughts in depth.
  • Gratitude journal : A gratitude journal focuses on regularly documenting things one is grateful for, promoting a positive mindset and appreciation for life’s blessings.
  • Travel journal : Travel journals document experiences, memories, and reflections from trips and adventures, often including photos, ticket stubs, or other memorabilia.
  • Dream journal : These are used to record and analyze dreams, often to explore the subconscious mind or improve dream recall and lucidity.
  • Mood journal : Mood journals focus on tracking and understanding one’s emotions and mental state over time. By recording daily moods, thoughts, and triggers, individuals can gain insight into their emotional patterns, identify potential stressors, and develop effective coping strategies. Mood journals can be especially helpful for those dealing with mental health challenges, such as anxiety or depression.

an example of an art journal sketch

Creative Journals

Journaling can help boost creativity and provide an outlet for self-expression. Creative journals, in particular, offer a unique way to explore and develop your artistic abilities, ideas, and insights. Whether you’re an artist, writer, or simply looking to tap into your creative side, here are few journaling ideas to try:

  • Art journal: These journals combine visual art with written thoughts and reflections, allowing individuals to express themselves creatively through various media like drawing, painting, collage, or photography.
  • Idea journal: Idea journals serve as a collection point for creative thoughts, brainstorming sessions, and inspiration. They provide a dedicated space for individuals to jot down ideas, quotes, sketches, or concepts as they arise, fostering innovation and helping to connect disparate thoughts. Idea journals can be useful for artists, writers, entrepreneurs, or anyone seeking to capture and nurture their creative impulses.
  • Creative writing journal: A creative writing journal can help you explore your imagination and refine your writing skills. Whether you’re an aspiring novelist, a poet, or a blogger, a creative writing journal can help you develop your voice and hone your craft. From brainstorming sessions to character sketches, a creative writing journal is an essential tool for any writer looking to cultivate their creativity and improve their writing.

A creative writing journal example

Productivity and Self-Improvement Journals

Journaling can help you stay organized, focused, and motivated. Whether you’re striving for personal growth, professional success, or a healthier lifestyle, are are a few types of journals that can help you achieve your goals:

  • Bullet journals: A bullet journal is a customizable organization system that combines planning, note-taking, and goal-setting. It often uses symbols, lists, and trackers to help individuals stay organized and focused.
  • Goal-setting journals: These journals focus on journaling goals to set, track, and reflect on personal or professional goals, helping individuals maintain motivation and achieve success.
  • Habit trackers: Habit tracking journals are dedicated to monitoring and improving daily habits, such as exercise, sleep, or nutrition, to promote a healthier lifestyle.
  • Fitness journal : Fitness journals are designed to help individuals track, plan, and reflect on their physical activities and exercise routines. By documenting workouts, progress, and personal goals, fitness journals can provide motivation, accountability, and insights into one’s strengths and areas for improvement. They often include information on exercises performed, duration, intensity, and even subjective factors like energy levels and mood, supporting a holistic approach to fitness and well-being.
  • Reading journals: These journals track books read, favorite quotes, and personal reflections on the material, serving as a personalized reading history and source of recommendations.
  • Prayer or spiritual journals: These journals are used to document prayers, religious or spiritual experiences, insights, and personal growth in one’s spiritual journey.
  • Self-care journal : A self-care journal is a tool used to prioritize and reflect on one’s self-care practices. It can include a range of activities, such as setting self-care goals, tracking self-care habits, and exploring personal values and needs. By documenting self-care practices and reflecting on their effectiveness, individuals can improve their overall well-being and develop a stronger sense of self-awareness and self-compassion. Self-care journals can also include prompts or exercises that encourage individuals to practice self-care in creative and meaningful ways.

The Psychological and Emotional Benefits of Journal Writing

Journaling benefits include numerous psychological and emotional benefits that can contribute to an individual’s overall well-being. Here are some key advantages of maintaining a regular journaling habit :

Improved mental health

  • Stress reduction: Journal writing is one method of dealing with stress and anxiety. Journaling provides an outlet for individuals to express their thoughts and feelings, helping to release built-up tension and stress. This process allows for emotional catharsis and can contribute to a sense of calm and relaxation.
  • Anxiety management: Journaling for anxiety can help individuals to identify and explore the sources of their anxiety, enabling them to gain a better understanding of their triggers and develop effective coping strategies. Writing down anxious thoughts can also help to organize and rationalize them, making them feel more manageable.
  • Coping with depression: Journaling for depression can offer a safe and non-judgmental space for individuals to explore and process their emotions, which can be particularly beneficial for those dealing with depression. It can also serve as a tool for tracking mood patterns and identifying potential areas of improvement or intervention.

Increased self-awareness and personal growth

  • Reflecting on emotions and thoughts: Journal writing encourages introspection, allowing individuals to delve deeper into their feelings and thought processes. This self-examination can lead to a better understanding of one’s emotions, beliefs, and motivations.
  • Gaining insights and understanding patterns: By regularly documenting experiences and emotions, individuals can identify recurring patterns in their behavior, relationships, and decision-making. Recognizing these patterns can provide valuable insights that guide personal growth and development.

Enhanced creativity and problem-solving skills

  • Boosting creativity through unstructured writing: Journal writing can stimulate creativity by providing a space for free, unstructured expression. By writing without restrictions, individuals can tap into their imagination and discover new ideas, perspectives, or solutions.
  • Identifying and working through personal challenges: Journal writing can serve as a powerful problem-solving tool, enabling individuals to analyze their difficulties, break them down into manageable components, and brainstorm potential solutions. This process can lead to greater self-awareness and resilience in the face of personal challenges.

Journal Writing Techniques: Mastering the Art of Self-Expression

As you embark on your journal writing journey, exploring various journaling techniques can help you unlock the full potential of self-expression. In this section, we’ll dive into a range of journal writing techniques designed to enhance your ability to communicate your thoughts, emotions, and experiences effectively. From freewriting or stream of consciousness writing to reflective journaling and creative writing exercises, these methods will empower you to express yourself authentically and confidently in your journal.

“Journal writing is a voyage to the interior.” — Christina Baldwin

There are various journal writing techniques that cater to different needs, preferences, and purposes. Here are some popular techniques to explore:

  • Daily log: This type of journaling serves as a personal account or log of one’s daily life, capturing events, emotions, and reflections in a structured and consistent manner. The daily log journal serves as both a historical record and a tool for self-reflection, allowing individuals to track their progress, habits, and emotional patterns over time.
  • Daily reflection : Through the process of daily reflection , you can encourage contemplation, providing an opportunity to explore your thoughts, emotions, and experiences on a deeper lever.
  • Freewriting: This journaling technique involves writing continuously without stopping to edit or censor your thoughts. Freewriting allows your thoughts to flow naturally onto the page, fostering self-expression and creativity.
  • Gratitude journaling: This common form of journal writing regularly documents the things you’re grateful for, focusing on positive aspects of your life. This technique can improve your overall well-being and foster a more optimistic mindset.
  • Guided prompts and questions: Using journal prompts or questions can help structure your writing and explore specific themes or topics. Prompts can range from simple (e.g., “What made me happy today?”) to more complex (e.g., “How have my past experiences shaped my current beliefs?”).
  • Creative writing exercises: Engaging in creative writing exercises, such as crafting short stories, poetry, or character sketches, can help you develop your writing skills and stimulate your imagination.
  • Lists and brainstorming: Creating lists or brainstorming ideas can help you organize your thoughts, set goals, or generate ideas for future projects or journal entries.
  • Stream of consciousness : Similar to freewriting, stream of consciousness writing involves capturing your thoughts, feelings, and mental images as they come to mind, without worrying about grammar or structure. This technique can help you tap into your subconscious and unveil deeper insights.
  • Mind mapping: This visual technique involves creating a diagram to represent ideas, tasks, or concepts. Mind mapping can help you explore connections between different thoughts and make sense of complex issues.
  • Art journaling: Combine visual art with written thoughts and reflections, using drawing, painting, collage, or photography to express yourself creatively.
  • Dialogue journaling: Write a conversation between yourself and another person, a fictional character, or even an aspect of yourself (e.g., your inner critic). This technique can help you explore different perspectives and better understand your emotions.

These are just a few journal writing techniques to try. Feel free to experiment with different journaling ideas to create a journaling practice that you enjoy.

A scene of a desk with an open journal notebook and journey entry on a computer

Journaling Writing: Step-by-Step

Writing in a journal is a personal and flexible process, but if you’re looking for a step-by-step guide to get started, here are 8 steps to try:

Step 1: Choose a journal.

Your journaling experience should be comfortable and enjoyable, so selecting the right journaling tools and format can play an important role in building a consistent and rewarding journaling practice. Select a physical notebook or journal app for your journal writing that suits your preferences and needs. Choose writing tools, such as pens, pencils, or markers, that you enjoy using and that inspire you to write.

A person writes in a journal

Tips for choosing a journal:

  • Consider your personal writing style. A comfortable format will encourage you to write more often, so choose a journal with a layout that suits your writing style, whether you prefer lined, unlined, or dotted pages. Maybe you prefer to type instead of handwrite, or perhaps you’d rather dictate your journal entries, so consider exploring digital journaling options. Digital journaling can offer a variety of input methods, such as typing, voice-to-text, or even drawing with a stylus, allowing you to choose a method that best fits your preferences and makes journaling more enjoyable and accessible.
  • Choose a journal with high-quality materials. A well-made journal, with durable binding and paper that doesn’t bleed through, will make your journaling experience more enjoyable and ensure your writing stands the test of time.
  • Factor in size and portability. Consider how and where you’ll be using your journal. If you plan to carry it with you, opt for a smaller, lightweight journal. If you prefer to write at home or need more space, a larger journal may be more suitable.
  • Evaluate the aesthetic appeal. Choose a journal design that resonates with you personally. A visually appealing journal can inspire you to write more often and make your journaling practice feel more special.
  • Explore digital journaling options. If you prefer to write on a device, such as your laptop computer or phone, download a journaling app like Day One that offers features such as customizable templates, end-to-end encryption, daily prompts, and syncing across devices.

Step 2: Create a comfortable and inspiring writing environment.

Find a quiet, comfortable space where you can focus on your writing. Light a candle or turn on some music to set the mood and inspire creativity. Minimize distractions by turning off notifications on your phone or other electronic devices. Surround yourself with items that bring you joy or stimulate your senses, such as plants, inspiring artwork, or a cozy blanket. By crafting an inviting and personalized writing environment, you’ll be more motivated and inclined to immerse yourself in your journaling practice.

A person begins a new journal entry

Tips for creating a journal writing environment:

  • Keep your writing materials organized. Having an organized space with all your journaling tools easily accessible can help reduce distractions and maintain focus. Consider using a storage system or designated area for your journal, pens, and other materials to keep your space tidy and inviting.
  • Optimize lighting. Make sure your writing environment has sufficient lighting to avoid eye strain. Natural light is preferable, but if it’s not available, use a combination of ambient and task lighting to create a well-lit space that encourages focus and creativity.
  • Prioritize ergonomics. Ensure your writing setup supports a healthy posture. Use a comfortable chair, adjust the height of your desk or table, and position your writing materials at an appropriate angle to minimize strain on your body.
  • Engage your senses. Stimulate your creativity by incorporating elements that appeal to your senses. Use scented candles, essential oils, or incense to create a pleasant aroma, play soft background music or nature sounds to set the mood, and consider textures like a cozy blanket or a comfortable cushion to enhance your physical comfort. By engaging multiple senses, you can create a rich and immersive writing environment that sparks inspiration.
  • Embrace flexibility. Don’t feel confined to a specific space; try writing in different locations to find what works best for you. Consider writing during your commute, in a nearby park, or at your favorite coffee shop to keep your journaling practice fresh and engaging.

Step 3: Begin with a simple warm-up.

Start your journal entry by writing the date and a brief warm-up, such as a single sentence describing your current mood or a brief summary of your day. This initial warm-up helps you ease into the journaling process, clear your mind, and establish a connection with your thoughts and emotions, paving the way for a more focused and meaningful writing experience.

A person uses a laptop to do their journal writing

Tips for a simple journaling warm-up:

  • Set an intention. Begin your entry by setting an intention or goal for your journaling session. This can help clarify your thoughts and provide direction for your writing.
  • Find a quote or positive affirmation. Begin your journal entry with an inspiring quote or positive affirmation that resonates with you. You can find these in books, online, or through social media. Writing down a quote or affirmation can help shift your mindset into personal reflection and provide a starting point for further exploration of your thoughts and emotions.
  • Practice gratitude. Start your journal entry by listing a few things you’re grateful for. This helps set a positive tone for your writing session and encourages an appreciative mindset.
  • Engage in free-writing. Start your entry with a short, unfiltered burst of free-writing. Set a timer for 2-3 minutes and write down whatever comes to mind without worrying about grammar, punctuation, or structure. This exercise can help clear your mind and stimulate your creativity for the rest of your journaling session.

Step 4: Choose a topic, journal prompt, or template.

Decide on a subject or theme for your journal entry. Your journal writing topic could simply be a record of the day’s events or your memories of a recent personal experience. You may also want to explore a reflection, goal, idea, or delve into answering a journal prompt you found online or in a book. Your journal is a versatile space for self-expression and exploration, so feel free to experiment with different topics and templates to discover what resonates with you and best supports your personal growth and self-discovery journey.

An open journal

More ideas for your journal entry:

  • Reflect on your day. Start your journal entry by briefly summarizing the events of your day or describing one key moment that stood out to you. This can help you transition from the external world to your internal thoughts and emotions, and set the stage for deeper reflection and personal growth.
  • Use a journal prompt. If you’re unsure of where to start, consider using one of these 550+ journal prompts to guide your journal writing. Answering prompts can help you focus your thoughts and make it easier to write.
  • Reflect on a recent experience. Write a brief description of a recent event, interaction, or observation that had an impact on you. This can help you transition into deeper reflection and exploration of your emotions.
  • Write about how you feel in this moment. Use your journal entry to describe your current emotional state or physical sensations. Journaling about feelings is a method of self-reflection that can help you connect with your present state, creating an authentic starting point for your journaling session and encouraging deeper exploration of your emotions.

Step 5: Write freely and openly.

Allow yourself to write without judgment or self-censorship. Let your thoughts and emotions flow onto the page, using your chosen topic or prompt as a starting point. Remember that your journal is a private space for self-expression and exploration, and allowing yourself to freely and openly write often leads to surprising insights, revelations, and conclusions. By embracing the process without judgment or expectation, you can uncover hidden aspects of yourself, gain a deeper understanding of your emotions and experiences, and ultimately foster a stronger connection with your inner world.

A person reflects on their journal entry

Tips for writing freely and openly:

  • Embrace imperfection. Accept that your writing doesn’t need to be perfect, grammatically correct, or polished. Focus on expressing your thoughts and emotions rather than creating a flawless piece of prose. Letting go of perfectionism is a key to journaling—this is your opportunity to let go of what other people might think.
  • Create a judgment-free zone. Remind yourself that your journal is a private, safe space for self-expression. Give yourself permission to express any thoughts or emotions without fear of judgment or criticism.
  • Use stream-of-consciousness writing. Allow your thoughts to flow naturally, writing whatever comes to mind without stopping to edit or analyze. This technique can help you uncover underlying emotions and ideas.
  • Set a timer. To encourage free and open writing, set a timer for a specific amount of time, such as 10 or 20 minutes. Commit to writing continuously until the timer goes off, focusing on getting your thoughts on the page rather than editing or perfecting your words.
  • Experiment with different writing styles. If you find yourself struggling to write freely, try using different writing styles or techniques, such as poetry, bullet points, or even doodling. By mixing things up, you can stimulate your creativity and bypass any mental blocks that may be inhibiting your self-expression.

Step 6: Reflect and review what you’ve written.

After completing your journal entry, take a moment to reflect on what you’ve written. Consider any insights, patterns, or emotions that have emerged during your writing session. This process of self-reflection can help you better understand your thoughts and feelings, as well as identify areas for personal growth or potential solutions to challenges you may be facing. By actively engaging with your writing and taking the time to reflect, you’ll enhance the overall impact of your journaling practice, making it a more valuable and transformative experience.

A person tracks habits in their journal

  • Ask questions. As you review your journal entry, ask yourself questions that encourage deeper self-reflection. For example, “What is the root of this emotion?” or “What can I learn from this experience?” Asking thought-provoking questions can help you gain new perspectives on your experiences and emotions.
  • Identify themes and patterns. Look for common themes or recurring topics that appear in your writing. These can be related to relationships, work, personal growth, or any other areas that you frequently write about. Identifying these themes can help you better understand what you value.
  • Summarize your insights. After reviewing your journal entry, write a brief summary of your key insights or takeaways. This can help you distill your thoughts and feelings into clear, actionable items that you can use to inform your personal growth and development.

Step 7: Close your journaling session.

Finish your journaling session by briefly summarizing your main takeaways or thoughts. This could be a sentence or two, or even just a word or phrase. You can also make a simple bulleted list of words, phrases, or key themes that emerged during your writing. This closing practice not only helps reinforce the insights and discoveries you made while journal writing, but also serves as a useful reference point for future journal entries, enabling you to track your personal growth and development over time.

Journaling on a laptop instead of a notebook

Tips to close your journaling session:

  • Review what you’ve written. Take a few moments to reflect on your writing session and summarize your main thoughts or takeaways. This can help reinforce your insights and solidify them in your mind.
  • Create a bulleted list. Write down a list of key themes, emotions, or thoughts that emerged during your writing session. This can help you quickly reference and revisit important topics or insights in future journal entries.
  • Express gratitude. End your journal entry with a few words of gratitude or appreciation for the opportunity to reflect and explore your thoughts and emotions.
  • Close with a ritual. Develop a closing ritual or habit that signals the end of your journaling session. This could be as simple as closing your journal, taking a deep breath, or saying a mantra or positive affirmation. Establishing a ritual can help you transition out of your writing mindset and into your daily life.

Step 8: Make an appointment with yourself for your next journaling session.

Finally, make a commitment to continue your journaling practice by scheduling your next writing session. Choose a time and place where you can regularly dedicate a few minutes to journaling, whether it’s in the morning, evening, or during your lunch break. By setting aside time for yourself, you’ll be more likely to maintain consistency and reap the benefits of a regular journaling practice. Treat your journaling sessions as a sacred time for self-reflection and self-care, and you’ll find that the benefits extend far beyond the page.

A planner and schedule for journaling

Tips for building a regular journaling habit:

  • Start with a small time block. Begin with a manageable commitment, such as five minutes per day or a weekly writing session. Gradually increase the frequency or duration of your sessions as you establish a consistent practice.
  • Schedule your journaling time into your calendar. Treat your journaling time as a non-negotiable appointment with yourself by scheduling it into your calendar or planner. This can help you prioritize your practice and ensure that you make time for it each day or week, even on busy days. Set reminders or notifications to keep yourself accountable and motivated to stick to your commitment.
  • Find accountability. Share your journaling goals with a friend or family member who can hold you accountable and provide encouragement and support.
  • Celebrate your progress. Take time to acknowledge and celebrate your progress as you establish a regular journaling habit. Celebrating milestones or achievements can help you stay motivated and committed to your practice.

Overcoming Common Journal Writing Obstacles

Journal writing can be a rewarding and transformative practice, but it’s not without its challenges. In this section, we’ll discuss some common obstacles that journal writers face and offer practical strategies to overcome them.

1. Writer’s block

Writer’s block can strike at any time, leaving you staring at a blank page, unsure of what to write in your journal. Here are some tips to tackle writer’s block:

  • Use prompts. Journal prompts can provide a starting point for your journal entry and help get your creative juices flowing.
  • Set a timer. Try writing for a set period, such as 10 or 15 minutes, without worrying about the content. This can help you break through the initial barrier and get into the writing flow.
  • Change your environment. Sometimes, a change of scenery can help spark inspiration. Try journaling in a different location, like a park or a coffee shop.
  • Establish a routine. Regularly scheduled journaling sessions can help train your brain to be more receptive to writing during those times.

2. Perfectionism and self-criticism

Many journal writers struggle with the desire to create perfect entries and the tendency to critique their own work. Here’s how to overcome this obstacle:

  • Embrace imperfection. Remind yourself that your journal is a personal, private space for exploration and growth, not a polished piece of writing for public consumption.
  • Write freely. Allow yourself to write without censoring or editing your thoughts, focusing on self-expression rather than correctness.
  • Practice self-compassion. Be kind to yourself and remember that everyone makes mistakes. Acknowledge your imperfections and view them as opportunities for growth and learning.

Privacy concerns can be a significant obstacle for some journal writers, especially when sharing living spaces with others. Here are some strategies to safeguard your privacy:

  • Choose a secure location. Store your journal in a safe, hidden spot, such as a locked drawer or a personal safe.
  • Use a digital app or online journal. If you’re worried about someone finding your physical journal, consider using a password-protected digital app for your journaling. An app like Day One also offers biometric logins and end-to-end encryption so your journals are always safe.

4. Consistency

Maintaining a consistent journaling practice can be challenging, especially when life gets busy or motivation wanes. Here are some tips to help you stay consistent with your journal writing:

  • Set a schedule. Dedicate a specific time each day or week for journaling, and make it a non-negotiable part of your routine. This can help establish a habit and create a sense of accountability.
  • Start small. If daily journaling feels overwhelming, begin with shorter, more manageable sessions or write less frequently. Over time, you can gradually increase the duration or frequency of your journaling practice.
  • Join a community or find a journaling buddy. Engage with other journal writers, either online or in-person, to share experiences, tips, and motivation. Having a support network can help you stay accountable and inspired.
  • Be flexible. Give yourself permission to adapt your journaling practice to your changing needs and circumstances. If you miss a session, don’t stress about it—simply pick up where you left off and keep going!

A person journals at a desk

Journal Writing: More Inspiration, Ideas, and Prompts

Sometimes, all you need to jumpstart your journaling practice is a little inspiration. Here are a variety of ideas, prompts, and resources to spark your creativity and keep your journal writing fresh and engaging.

Journaling themes and topics to explore

  • Personal growth and self-improvement
  • Relationships and connections with others
  • Gratitude and appreciation
  • Fears, insecurities, and challenges
  • Dreams and aspirations
  • Travel experiences and cultural encounters
  • Work, career, or academic goals
  • Hobbies, interests, and passions

Creative journaling exercises

  • Write a poem or short story inspired by a recent experience or emotion.
  • Describe a fictional character you would like to meet or befriend.
  • Create a vision board in your journal, using images, drawings, or collages to represent your goals and dreams.
  • Craft a six-paragraph memoir that captures the essence of your life story.

Inspirational journal prompts

  • What is one thing I’ve always wanted to learn or try? What’s holding me back?
  • Describe a time when I felt truly proud of myself.
  • If I could have a conversation with my younger self, what advice would I give?
  • What are three things I’m grateful for today, and why?
  • How have my values and beliefs changed over time?
  • Write a letter to someone who has made a significant impact on my life.
  • Reflect on a challenging experience and the lessons I’ve learned from it.

Journal writing resources

  • “The Artist’s Way” by Julia Cameron
  • “Leaving a Trace: On Keeping a Journal” by Alexandra Johnson
  • “The Power of Writing It Down” by Allison Fallon.
  • Websites and blogs dedicated to journaling (like the Day One blog !), offering inspiration, tips, and prompts.
  • Social media communities, such as the Day One Facebook group or Day One Instagram account, where journal writers share their experiences and ideas.
  • Online courses and workshops focused on journaling and self-expression such as the International Association for Journal Writing and National Journal Writing Month .

Wrapping Up: Journaling Writing and Your Voyage Into the Interior

Keeping a journal can be one of the most meaningful and rewarding undertakings in your journey of personal growth and self-discovery. By committing to this practice, you create a safe space for introspection, reflection, and creative expression that will help you navigate the complexities of your inner world and foster a deeper understanding of yourself.

Don’t be afraid to experiment with different techniques and approaches—remember, your journal is a personal and evolving space for self-expression and exploration. Embrace the process, and allow yourself the freedom to learn, grow, and transform through the power of the written word. As you embark on this voyage into your own interior landscape, may your journal serve as a trusty companion, guiding you towards greater self-awareness, resilience, and personal fulfillment.

Download the Free Day One Journal App

The Day One journaling app makes it easy to keep a journal and build a journaling habit. With daily reminders , daily writing prompts , and journaling streaks , you can stay motivated to form a journaling habit that lasts.

About the Author

Kristen Webb Wright is the author of three books on journaling. With a passion for writing and self-reflection, Kristen uses her experience with journaling to help others discover the benefits of documenting their thoughts, feelings, and experiences. In her role at Day One, she helps to promote the power of journaling so people from all walks of life can experience the transformative power of journaling.

Photo of author and journaling expert, Kristen Webb Wright

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How to Start a Journaling Practice

Learn about the science of journaling and how to use it to improve your life..

Posted September 27, 2021 | Reviewed by Devon Frye

Photo by Ava Sol on Unsplash

We may have the assumption that all journaling is good for us, but the last few decades of research have shown us that the extent to which journaling—or expressive writing—is good for us depends a lot on what, exactly, we write about.

One of the most common journaling techniques is freewriting (or free-flow writing). Freewriting involves writing whatever comes to our mind by just letting the thoughts come and putting them onto the page without any filters or concern about grammar, spelling, or storyline. This may include both conscious thoughts and other thoughts that bubble up from the unconscious .

In particular, writing about emotional experiences tends to result in improvements in psychological health . More specifically, these benefits can come from 15-30 minutes of daily journaling for 3-5 days (Pennebaker, 1997). That's it. That means that daily journaling for just one week can result in some benefits.

The reason why expressive writing works appears to be because suppressing our thoughts and emotions is bad for our health. By disclosing the things we haven't told anyone, we help release that burden of keeping it all inside ourselves (Pennebaker, 1997). And because a journal is private, we can freely and comfortably share thoughts and feelings that we might not feel comfortable sharing with others.

Instructions

To try a science-based approach to journaling, use these instructions:

Write about your very deepest thoughts and feelings about an important issue that has affected your life. You might tie your experience to your relationships, past experiences, or anything else that seems relevant. Try to write daily for 5 days in a row or weekly for 1 month—both approaches appear to be effective (Pennebaker, 1997).

More Journaling Ideas

In addition to Pennebaker's research on expressive writing, a variety of other journaling approaches have been studied. These other journaling approaches may be a bit easier and more approachable for most of us. Let's talk about some of them now.

1. Gratitude journaling

In a gratitude journal , we aim to cultivate appreciative feelings (Kaczmarek et al., 2015). So we might write about experiences we're grateful for, create gratitude lists, or even paste in pictures of things to create a sort of gratitude collage.

2. Reflective journaling

Reflective journaling is thought to aid experiential learning—or learning from our real-life experiences. You might start by first reflecting on the details of an experience. Then, aim to interpret the event to try to understand what happened and find meaning or value in it (Hubbs & Brand, 2005).

3. Health journaling

Some studies have looked at the impact of journaling on current health issues like cancer. Like other forms of expressive writing about emotional experiences, this type of journaling appears to result in reductions in mental health issues like depression and anxiety for those with health issues. Specifically, it appears that writing about negative emotions is largely responsible for these positive impacts (Smith, Anderson‐Hanley, Langrock, & Compas, 2005).

4. Goal journaling

Another popular form of journaling is goal journaling. This may involve less freewriting and may be more structured to help you set goals, plan , and track activities. Given goal-setting research supports all of these types of goal reflections, this type of journaling can indeed be beneficial and help you reach your goals.

Adapted from an article published by The Berkeley Well-Being Institute .

Hubbs, D. L., & Brand, C. F. (2005). The paper mirror: Understanding reflective journaling. Journal of Experiential Education, 28(1), 60-71.

Kaczmarek, L. D., Kashdan, T. B., Drążkowski, D., Enko, J., Kosakowski, M., Szäefer, A., & Bujacz, A. (2015). Why do people prefer gratitude journaling over gratitude letters? The influence of individual differences in motivation and personality on web-based interventions. Personality and Individual Differences, 75, 1-6.

Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological science, 8(3), 162-166.​

Smith, S., Anderson‐Hanley, C., Langrock, A., & Compas, B. (2005). The effects of journaling for women with newly diagnosed breast cancer. Psycho‐Oncology: Journal of the Psychological, Social and Behavioral Dimensions of Cancer, 14(12), 1075-1082.

Tchiki Davis, Ph.D.

Tchiki Davis, Ph.D. , is a consultant, writer, and expert on well-being technology.

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How to start journaling for mental health: 7 tips and techniques

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Did you know one of the most powerful self-improvement activities  is right at your fingertips?

No, it’s not working out or having good sleep hygiene  (although these are great habits). It’s something even simpler — learning how to start journaling.

Although it’s been around for thousands of years, journaling is currently having a moment in the limelight. From self-help blogs to famous authors like Deepak Chopra, everyone is talking about the life-changing benefits of learning how to journal.

Despite its recent soar in popularity, this isn’t just a new-age self-help trend. If practiced consistently, it can transform your mental fitness , emotional well-being , and even physical well-being .

Let’s explore the importance of keeping a journal and how to incorporate this powerful habit into your daily life.

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What is journaling?

Journaling involves writing down your thoughts and feelings as you navigate everyday life. Journaling can help you understand and work through your emotions, especially when you’re feeling anxious or sad. It can also help you grow, become more self-aware, and gain meaningful insights.

The beauty of journaling is that there’s no right or wrong way to do it. It’s a deeply personal experience that can take many forms.

One day, journaling could look like a diary entry, similar to the ones you may have written when you were a teenager. The next day it can be a list of things that bring you joy or a list of goals you want to achieve .

Developing a journaling habit can help you work through your emotions, especially when you’re feeling anxious  or sad. It can also help you grow, become more self-aware , and gain meaningful insights.

For these reasons, journaling is one of the best self-improvement tools.

Having said that, it’ll come as no surprise that some of the most successful people in the world, including Richard Branson, Warren Buffet, and Arianna Huffington have kept journals throughout their lives.

5 types of journaling

Each person is different. You might want to use your journal to reflect on your behaviors, while your friend might want to keep track of their daily habits. Being clear about the intention of your journal will help inform the type you decide to start keeping.

Here are five common types of journaling to get you started:

1. Daily journaling

As the name suggests, this is a journal that you write in every day. The contents differs from other types of journaling, however, as you focus on sharing what you did and how you felt about it each day. 

This type of journaling can be helpful for individuals experiencing life changes or wanting to keep track of a period of their life. It can also be useful to kick off when starting a new job or career. Having a daily journal will be a great resource to look back on to see how far you’ve grown. It can also serve as a reference if you feel life is moving too quickly.

2. Visual journaling

When most people think about starting a journal, they think of writing. But visual journaling is mostly made up of images. Each entry uses drawings to tell your story. These can be simple line drawings, storyboards, comic strips, or stylized sketches. Experiment with different types of drawings to see which works best for you.

This type of journalism is good for individuals who do not enjoy writing or have difficulty expressing themselves with words. You might find language limiting and prefer a more visual representation of your journal entries.

3. Stream of consciousness/free writing journaling

Many writers use free writing as a warm-up before jumping into their novel or other long-form text. But it can be a useful tool for starting a journal, too. With stream-of-consciousness journaling, you write down thoughts as they flow through your mind. 

It can be difficult for your fingers to keep up with your brain, so don’t worry about your handwriting or spelling errors. The main goal here is to get the bulk of your conscious thoughts out so that you can unearth your deeper ideas and perspectives. You can start this kind of journal with an intention in mind or just jump in and see where it takes you.

4. Gratitude journaling

Studies show that gratitude is linked to happiness . Developing gratitude and a strong gratitude practice is shown to strengthen relationships and develop greater resilience in individuals. So starting to write a gratitude journal can be highly beneficial. Even adding a few bullets for things or people you are grateful for to your existing journal practice has benefits.

You can structure your gratitude journal in different ways. You can list the things you’re grateful for, weave them into a larger entry, or format them as short thank-you notes. You can then choose to keep these private or share them with others.

5. Bullet journaling

You may have seen a bullet journal and wondered how to use one. Instead of lines, they have evenly spaced dots to guide your entries. Bullet journals are highly customizable. They can be used to track everything from your mood to your daily steps. Or you can use one page as an agenda with bullets for reflections such as “one thing that made my day today” or “my intention for today.” You can also get creative with different colors and mediums to design your journal entries just the way you like.

young-woman-journals-in-nature-how-to-start-journaling

Benefits of journaling

While the act of writing things down seems simple enough, the results are powerful. Here are just some of the benefits of keeping a journal.  

1. Improves mental well-being

The COVID-19 pandemic has brought unprecedented stress and uncertainty  into our lives.

During this time, 4 in 10 adults in the US have experienced symptoms of anxiety and depression .

One way to deal with intense emotions and uncertainty during difficult times is to find a healthy outlet for them in the form of a journal. Journaling is proven to have a positive effect on mental health and reduce the effects of anxiety and depression .

2. Strengthens the immune system and recovery time

You’ve likely heard the expression, “An apple a day keeps the doctor away.” Well, it turns out journaling can have the same effect.

In a 2018 Cambridge study, participants were asked to write about their deepest thoughts and feelings surrounding the most stressful or upsetting events in their lives .

Four months later, those who wrote about their experiences for 15 minutes a day reported fewer visits to the doctor and fewer sick days.

Not only is journaling linked to long-term decreases in health problems, but it also helps you heal faster. Another study found that expressive writing helped speed up wound healing in older adults .

3. Gives you a place to express gratitude

One of the best ways to express gratitude  is by keeping a gratitude journal and writing down things you’re thankful for. Gratitude is proven to activate areas of the brain that are connected to positive emotions .

Feeling grateful also overpowers negative emotions, boosts optimism, and makes you more compassionate .

4. Helps you work through challenges

Journaling is proven to help people heal past wounds and challenging experiences.

A recent Duke University study  asked participants who experienced a recent traumatic event to undergo a six-week writing ‘intervention.’ This consisted of various writing prompts, including expressive, poetic, transactional, and mindful journaling.

The study found that writing increased participants’ resilience and decreased stress .

5. Helps you set and accomplish goals

One of the most effective ways to achieve your goals  is to write them down.

Putting your goals on paper helps you visualize them more clearly. Visualization is a powerful technique  used by elite athletes and CEOs. It involves imagining that what you want to achieve is already yours.

In 2020, Dr. Gail Matthews from the Dominican University of California found that people who write down their goals have a higher chance of accomplishing them  when compared to those that don’t.

The importance of journaling

The only way to reap all the rewards that come with journaling is to be consistent. This means making journal entries a daily habit  rather than an occasional hobby.

Writing daily is a powerful way to do inner work . It can lead to insights and breakthroughs and help you process difficult emotions  and situations.

Learning how to write a journal is also a great mindfulness practice  because it helps you focus on the present moment. Being present without worrying about the past or future is a very calming and peaceful feeling that relaxes the mind and body.

The calming effects of daily journaling can also help treat emotional exhaustion . For example, incorporating 20 minutes of journaling into your nighttime routine can help you unload heavy feelings of stress  before bed.

We could spend all day talking about the many benefits of keeping a journal. But how do you start one?

The process is simple, yet looking at that first blank page of your notebook can feel daunting.

What to write in a journal

This is a personal decision, and it can change over time. You might start your journal to gain clarity about what career you want and then adapt it to include a goal strategy. 

Here are some ideas to get you thinking about how you might want to use your own journal and what to write in it:

  • Personal or career goals
  • What you are grateful for
  • Quotes that inspire or motivate you
  • Reflections or revelations
  • Questions you hope to answer at a later date
  • Things you want to improve
  • Compliments to yourself
  • A long-term vision of where you want to be
  • Your activities and what you’ve done and experienced
  • Blockers or frustrations you’re struggling to overcome
  • What you eat in a day and how you feel afterward

writing-in-notebook-how-to-start-journaling

How to start journaling (and make it a habit)

Starting a journal can seem intimidating at first. Like any other habit, it takes a while before it becomes a repetitive part of your lifestyle.

Here are some journaling tips to help you start and keep a journal.

1. Find the journaling techniques that work for you

Many people prefer keeping a paper journal because it helps them develop and express ideas more clearly. But putting pen to paper isn’t the only way to journal.

When you first begin writing, it’s important to find the method that works best for you.

You may find that the ease of using a laptop makes journaling more enjoyable for you. You also don’t have to limit yourself to one method.

Say you prefer handwriting, but you get a burst of inspiration during your morning commute on the subway. In that case, you can use the notes app on your phone to jot down your thoughts before you forget them.

2. Let go of judgments (write for your eyes only)

There’s no right or wrong way to journal. When you’re writing, it’s important to practice self-compassion  and leave your inner critic at the door . Journaling is a judgment-free zone.

Don’t worry about things like grammar or spelling. You’re writing for your eyes only, not for an audience.

When you’re self-critical or afraid someone will read your journal, you tend to censor yourself and be less authentic and honest .

3. Keep expectations realistic

When you first begin journaling, don’t expect to write pages upon pages filled with insightful thoughts.

Having unrealistic expectations can actually discourage you from continuing your journaling practice because you don’t immediately see progress.

Like any other habit, you need to set realistic goals and take baby steps in order to see results.

4. Create a writing routine

It’s easy to write on days when you’re feeling inspired and motivated . But what about when you’re not?

Creating a writing routine and scheduling journaling time can help you stay on track, even on days when you’re feeling uninspired.

For example, you can set time aside every morning after breakfast or every evening before bed, even if it’s just for five to ten minutes. This time blocking  method allows you to prioritize journaling and incorporate it into your schedule.

5. Journal about anything that comes to mind

When it comes to what you want to write about, the possibilities are limitless. You can write about your day, your thoughts and emotions, or something that inspired you.

You can also use it as an outlet to release heavy emotions like anger, frustration, or sadness . Putting these feelings down on paper can free you from having them lingering in your mind.

In her book “The Artist’s Way,” author Julia Cameron talks about one method that can help you journal if you’re not sure where to start. It’s called the ‘Morning Pages.’

Each day after you wake up, open your journal and start writing three pages filled with any thoughts that come to your mind.

This stream-of-consciousness writing has been therapeutic for those who have tried it. It's helped them process emotions, gain clarity, and unlock their creative side.

6. Use journal prompts

There will be days when you’re staring at your journal and thinking, "what should I write in my journal?"

Don’t fret — there are countless journaling prompts online that can help you overcome your writer’s block. Here’s a list of things to journal about on the days you feel blocked:

  • A list of things and people you're grateful for
  • A recent situation that challenged you
  • An (unsent) letter to someone in your life
  • Small things that bring you joy throughout the day
  • The best decision you’ve ever made  
  • Daily positive affirmations

7. Get creative

Don’t be afraid to express yourself and be creative. Journal writing isn’t just prose. It can be poetry, sketching, art, lyrics, or anything else that allows you to express yourself.  

woman-drawing-how-to-start-journaling

How beginners can keep the habit

Learning how to start journaling is the easy part. It’s making it a daily habit that takes self-discipline.

But nobody said building good habits happens overnight.

If you stick to it, you’ll start to see the positive outcomes of journaling manifest in your personal and professional life. Use it as a tool for personal growth, self-discovery, relaxation, or visualization. There’s no right or wrong way to journal. Make it your own.

Ready to make a commitment to yourself? BetterUp offers personalized coaching to help you live a happier, more fulfilling life.

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105 daily journal prompts that’ll make you want to write

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Writing instruction : Journals

  • Assessing writing "Assessing Writing is a refereed international journal providing a forum for ideas, research and practice on the assessment of written language."
  • Computers and composition "Computers and Composition: An International Journal is devoted to exploring the use of computers in writing classes, writing programs, and writing research. It provides a forum for discussing issues connected with writing and computer use."
  • Journal of second language writing "The Journal of Second Language Writing is devoted to publishing theoretically grounded reports of research and discussions that represent a significant contribution to current understandings of central issues in second and foreign language writing and writing instruction."
  • Journal of teaching writing "The Journal of Teaching Writing publishes articles of interest to teachers at all grade levels, from preschool through university, whose interest or responsibility is the teaching of writing. Articles address the practices and theories which bear on our knowledge of how people learn and communicate through writing."
  • Reading & writing quarterly: overcoming learning disabilities "Interdisciplinary in scope, the journal addresses the causes, prevention, evaluation, and remediation of reading and writing difficulties in regular and special education settings."
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  • 29 January 2024
  • Correction 30 January 2024

‘Wildly weird’ RNA bits discovered infesting the microbes in our guts

  • Saima Sidik

You can also search for this author in PubMed   Google Scholar

The human microbiome just gained a new dimension: scientists have discovered tiny bits of RNA — even smaller than viruses — that colonize the bacteria inside human guts and mouths 1 . Too minimal to be considered a standard life form, these scraps of genetic material are among the smallest known elements to transfer information that can be read by a cell, and the sequences that they encode are new to science.

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doi: https://doi.org/10.1038/d41586-024-00266-7

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Correction 30 January 2024 : An earlier version of this story incorrectly stated the proportion of participants with obelisks in their guts and mouths.

Zheludev, I. N. et al . Preprint at bioRxiv https://doi.org/10.1101/2024.01.20.576352 (2024).

Hetzel, U. et al. mBio 10 , e00014-19 (2019).

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Chang, W-S. et al. Virus Evol . 15 , vez021 (2019).

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Dong, K. et al. Adv. Sci. 10 , 2204308 (2023).

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After years of pushing for a cursive mandate, this Indiana senator may finally get it done

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Updated Feb. 6: Senate Bill 287 , which includes an amendment from Sen. Jean Leising, R-Oldenburg, to mandate cursive writing in Indiana public schools, passed the Senate Tuesday with a 46-3 vote.

Sen. Andy Zay, R-Huntington, one of the three who voted against the bill, said the internet safety provisions of the bill should be required but cursive should be an option for school districts to establish.

"I don't think it needs to be in statute that we need to teach that," Zay said.

The bill, now on its way to the House, would encourage school districts to teach internet safety and instructs Indiana's Department of Education to develop or approve age-appropriated internet safety curriculum by July 2025. The bill also contains the amendment requiring schools to teach cursive.

Entertainment: They're not learning cursive at the fictional Abbott Elementary, either

Original story: Indiana Senator Jean Leising started a fight to put cursive writing back in schools nearly 13 years ago and despite repeated disappointment she's refused to give up.

Every year for more than a decade, Leising, R-Oldenburg, said she’s introduced a bill seeking a mandate for cursive instruction. And every year it has failed. Many years the bill has not even made out it of committee.

This year could be different. Leising, who has been a lawmaker off and on since 1988, filed Senate Bill 103 , which would require schools to teach cursive and print handwriting in addition to spelling instruction. That bill died last week.

How's your cursive? We dusted off ours. Here's how one sentence looked

On Wednesday Leising successfully added an amendment to a bill on internet safety in schools that would mandate cursive for elementary schools. That bill passed the Senate's education committee and now heads to the Senate floor.

During the 2023 legislative session, Leising's original bill was amended to require schools to report whether or not they teach cursive. Those survey results were published last December in a report by Indiana’s Department of Education although more than 380 school districts did not respond.

Of those who did answer, the report found that most private schools offered cursive whereas public schools were split on whether they offered that instruction.

Leising said there are clear gaps for private versus public schools when it comes to cursive instruction and that’s a problem.

“We are allowing a huge disparity to occur between public and private school students in the area of cursive writing, which is ultimately connected to literacy,” Leising said. 

Indiana is in the middle of a literacy crisis. Lawmakers are currently weighing various ways to address that concern, particularly for third grade students. Leising said teaching cursive could help with literacy efforts.

Literacy concerns: Could lawmakers' solution to the reading crisis mean your kid is held back? What to know

The style of penmanship left Indiana schools when technology began to thrive in instruction, around the 2010s, Leising said. She supports the idea backed by research, that cursive writing can help students’ brain development. Some studies on the topic support the role cursive can play in students' education. 

IndyStar's Rachel Fradette spoke to Leising, who joined the state legislature in 1988 for eight years and then was reelected in 2008, to talk about her continued support and vision for cursive writing. Her answers have been edited for length and clarity.

What are your memories of cursive writing in school?

I think my memories are the same as what I hear from parents whose kids are still being taught. They feel like they're big people. They feel like they're an adult when they can write cursive. They feel like they're growing up. It's a sense of achievement, that kids experience and many kids are not (experiencing that). I think that's the same thing I thought. They say that you think that you're a big cheese, because you can write like your mom or dad. Maybe that's the case.

Indiana’s Department of Education released its cursive writing report in December. Did any part of the report surprise you?

It didn't surprise me at all. Besides my 15 public (school) corporations (in my district), I have eight private schools and one charter. I know they're all still teaching it. So I assumed that the results were going to come out like they did. What maybe surprised me the most about the report was that the Secretary of Education didn't make every school respond. She said, We followed up, but I said Yes, but you have several schools that have still not responded and this was like a month ago.

I think that's disappointing, because then I would say, What other things are they not responding to? That some people here would say are more important than cursive writing? I mean, if the Department of Education reaches out to the school, and you're the head of the school, and you don't respond, somebody ought to be pushing it.

What were your thoughts when your bill last year was amended to only require a study of this instruction in Indiana schools?

I was actually encouraged because we were actually going to find out how much disparity there was between public and private. I was actually enthused about the fact that we were finally going to try to get to the bottom of it. The disappointing point for me is that it hasn't seemed to move the naysayers yet. 

Throughout the legislative session this year, several times cursive was brought up as the butt of a joke a few different times in education committees. Do you think it will ever be taken seriously, like in California where it became a requirement? 

No, for some people here no, because they've never delved into it. They have no idea about cognitive brain development. They have no idea that kids that have dyslexia sometimes are encouraged to learn cursive because they learn how to connect letters to make words. These are people that are laughing and making fun, that have no idea of the real evidence behind it. But, you know, I can only do what I can do. I'm trying. I thought maybe the fact that 91% of the private schools and 52% of the publics are teaching it. I thought that disparity might encourage some of those people that were laughing, to perhaps say, 'Oh, geez, we are creating a disparity.'

If this were to pass, what do you foresee as some of the challenges? Would it require more resources for teachers?

I don't think so. Most of them could go to the Dollar Tree and buy a book that shows them how to write cursive, and they can go home and practice as though they were six or seven. It's not that difficult. They can teach themselves.

You don't think it would be that big of an investment for them?

Not at all. I'm sure that they're doing some other things that they could figure out a time slot where they could spend a little bit of time.

Will this be the year?

Well, I know that I have several members in the House that have told me please send us the cursive bill. Please send it to me, so I can put the House members name on it? Well, first, I have to get it out of the Senate. Maybe you guys should start one in the House. I'm open to anybody trying. It's not like I own this exclusively, right. So anybody that can get it through it should try. That's the way I feel about it.

Rachel Fradette is a suburban education reporter at IndyStar. Contact her at [email protected] or follow her on Twitter at @Rachel_Fradette.

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Giving birth in Gaza: 'I resorted to instructional videos on social media'

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AMID THE ECHOES of war, 23-year-old Israa Sami’s journey to motherhood sheds light on the profound challenges faced by pregnant women in Gaza. 

Israa gave birth to her second child on 15 January in an Emirati field hospital in Rafah, amid displacement and harsh conditions. Her husband, Mohammed Rami, 25, welcomed his first baby girl into the world, saying she provides a glimmer of hope. 

“We wish that this war ends soon… Our children deserve to live a better life than the one that we lived and faced” Mohammed told a reporter writing for  The Journal  from Rafah.

In the midst of the Israeli war on Gaza, Israa – like hundreds of other pregnant women -  faced myriad challenges, adding layers of complexity to their already difficult displacement circumstances.

“I never imagined that I would find myself giving birth in a tent, displaced and deprived of everything – with only bitterness, humiliation and betrayal filling our hearts,” she said. 

“After around hundred days of displacement, exhaustion and the burden of pregnancy in the final challenging days, I could no longer bear it.”

palestinians-look-at-destruction-from-the-israeli-bombardment-of-the-gaza-strip-in-rafah-monday-feb-12-2024-ap-photohatem-ali

As Rafah now accommodates a third of Gaza’s population, there was no empty bed for Israa. 

“I had to wait for my turn in the delivery room where tens of pregnant women were going through labour,” she recalled. “I remained standing, waiting for my turn amidst tears of pain.”

After two hours of waiting at the hospital, a bed was made available but after delivery, there was also no suitable place to receive postnatal care. 

“I suffered from fever due to the severe cold, and there were no medications except pain relievers,” Israa explained, saying she left the hospital to return to the western Rafah displacement camp on a donkey cart as there were no cars or other vehicles to be found. 

“I couldn’t descend,” she said of her arrival. “And there was not enough space for the donkey cart or any other vehicle to pass. I saw a disabled man sitting on a wheelchair, so I asked him for the chair.

“He sympathised with my situation and gave me the chair so I could return to my tent after the pains of childbirth. I passed through the tents and reached my tent, which was extremely cold.”

people-sit-near-tents-at-a-make-shift-shelter-for-palestinians-who-fled-to-rafah-people-sit-near-tents-at-a-make-shift-shelter-for-palestinians-who-fled-to-rafah-in-the-southern-gaza-strip-on-february

C-sections and disease

The United Nations Children’s Fund (Unicef) reported that about 20,000 children have been born in the Gaza Strip since 7 October , including some born through Caesarean sections without anaesthesia. Unicef has also said that many embryos perished in their mothers’ wombs.

Speaking to journalists in Geneva, spokesperson Tess Ingram said, “Motherhood should be a cause for celebration. In Gaza, it’s another child entering a hellish reality.”

Rawan Ahmed, a 27-year-old resident of Jabalia Camp, was evacuated from her home to an UNRWA school in her ninth month of pregnancy last December. The absence of medical facilities and care in Jabalia was her biggest nightmare.

The only hospital in Jabalia, Kamal Adwan Hospital – once a beacon of hope – was laying in ruins due to the Israeli army operations in that area. Desperate for assistance, Rawan’s mother-in-law struggled to find a legal midwife for the impending delivery.

In challenging conditions, Rawan gave birth in a school plagued by diseases, including hepatitis and Covid-19. The absence of healthcare and humanitarian aid deepened the distress, and the meager food (often limited to spoon-fed fava beans and two pieces of candy) provided hardly met her nutritional needs.

Using doctors on social media

According to the World Health Organisation, around 50,000 pregnant women reside in Gaza, with 180 new births daily. Approximately 15% of these expectant mothers are anticipated to experience complications related to pregnancy or childbirth, necessitating additional care. The closure of 14 hospitals and 45 primary healthcare clinics exacerbates their plight, leaving them with limited access to essential services.

Wissam Sbeih, 34, from Gaza City, is currently eight months pregnant with her third child. Confronting the challenges posed by the destruction of hospitals such as Al-Shifa and the absence of healthcare centres, she sought guidance online and found educational videos for self-birthing.

“Given the dire situation and the unavailability of medical facilities, I resorted to instructional videos on social media platforms, particularly on Dr. Haya Hajazi ‘s Instagram page,” she said.

“Learning how to navigate the birthing process on my own became a crucial survival skill, driven by concerns for both my safety and that of my unborn child.”

Newborn struggles 

Other displaced women like Samia Ahmed, 29, talked about the problems they will face once their babies are born. Samia is currently in Rafah after she left her Al-Rimal neighbourhood in Gaza city on 13 October. 

“I’m now in the beginning of my ninth month of pregnancy, I went to the market to find clothes for my newborn,” she said. 

Unfortunately, there were no baby clothes available.

“I posted a story on my Instagram seeking help from friends to provide used baby clothes. I visited people in Rafah, knocking on doors to find second-hand clothes for my newborn. I could barely find second-hand clothes,” she added.

Widad Saheeb, 33, gave birth in Khan Younis where she was displaced and she recounted the challenges she faced: “In my eighth month of pregnancy, after fleeing from Gaza City to Khan Yunis, my scheduled medical examination was repeatedly delayed due to the difficult circumstances at hospitals”. 

“I gave birth in Nasser Hospital in Khan Yunis in early January 2024. The scene was surreal, with women screaming in pain during labour and mourning the loss of their loved ones in nearby rooms. The distance between the delivery room and the room of mourning was tragically short.”

palestinians-mourn-a-baby-killed-in-the-israeli-bombardment-of-the-gaza-strip-at-a-hospital-morgue-in-rafah-monday-feb-12-2024-the-israeli-military-said-early-monday-that-it-had-rescued-two-hosta

Ayah Mohammed, 32, who gave birth three months before the Israeli war, highlighted the postnatal struggles: “After moving to Khan Yunis with my husband and two daughters, finding formula and diapers in sizes 4 and 5 became challenging.

journal writing instructions

“We would visit every pharmacy in Khan Yunis, but availability was scarce, and when we did find them, the prices were exorbitant. My husband, who lost his job in Gaza City, struggled to provide, compounding our difficulties.”

gaza13feb

Many women have also been separated from their children in Gaza since 7 October. Rawan Mohammed, a 29-year-old divorcee who separated from her husband three years ago, is one woman in this position.

Despite obtaining court permission to see her 13-year-old son Sami on a weekly basis, the relentless war has disrupted proceedings, leaving them unable to reunite. 

“Sami is my only child, and since last October, I haven’t seen him once,” Rawan shared. “We fled to Nuseirat in the central area of Gaza Strip with my family, while Sami sought refuge with his father in the same area. The internet and communication networks have become unreliable, making it impossible for me to reach out to him.” 

According to Hakim Abu Karsh, a lawyer specialising in legal matters in Gaza, the Israeli war has severely impacted the rights of women and children, hindering their ability to enforce or fulfill judicial decisions.

Legal courts, particularly those handling family matters, have become inaccessible due to the war’s disruptions, denying women like Rawan the opportunity to secure their rightful claims as per personal status laws.

“Among the legitimate rights for women and children are spousal and child support, as well as financial provisions for mothers, adult daughters, and sisters. Additionally, there are issues related to child custody, visitation, child relocation, and divorce matters, to name a few,” explains Abu Karsh.

He further emphasised that many women may have obtained court judgments in their favour, but the ongoing war in Gaza has made it impossible to execute these decisions.

The halt in police operations and the local government’s struggle to maintain security have created a vacuum where the rule of law is challenging to uphold.

Women’s safety

Rawan’s plight symbolises the broader struggles faced by women and families in Gaza, where the tides of war have torn apart the fabric of society. Yet, amidst the darkness, stories of resilience and the enduring strength of familial bonds have emerged, casting a light on the human spirit that refuses to be extinguished, even now.

Salma Omar, a 39-year-old who fled north Gaza to a tent in western Rafah said, “I was brutally assaulted by my husband due to economic problems he is facing, resulting in fractures in my left leg and 22 stitches in my head. I attempted to file for divorce, but it became impossible due to the suspension of court proceedings.”

Even women’s care centres are not accessible to affected women. Hala Omar, 24, told believes the burden of war is doubled in women as they don’t have source of income or protection.

“I experienced verbal and physical violence including beatings and insults last October by my brother due to the pressures arising from the war,” she said. “I couldn’t seek refuge at any women’s shelter in the region due to the war, with all places closed. Our continuous displacement exposed me to ongoing violence, making me vulnerable at all times.”

The Journal knows the identity of the reporter on the ground in Gaza but has used a pseudonym for security purposes. 

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    Abstract. The purpose of your abstract is to express the key points of your research, clearly and concisely. An abstract must always be well considered, as it is the primary element of your work that readers will come across. An abstract should be a short paragraph (around 300 words) that summarizes the findings of your journal article.

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    Method 1 Choosing a Topic Download Article 1 Write about what's going on in your life. This includes things like the activities you're doing, events that happen, and accomplishments you make. Use your journal to record what your life is like right now so you can look back on it later. [1]

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    Write fitness goals, healthy recipe ideas, exercise plans, etc. Create a self-care journal. Including positive affirmations, lists of things that make you happy, happy quotes, etc. Make a family journal. With children's events, cute things your children say and do, memories, etc. Do a day-to-day journal. To record life.

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    Introduce journal writing through reading aloud an illustrated picture book for younger students, or a chapter book for older students, that uses the journal or diary format.

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