How to Start Journalling: A Beginners Guide

Personally, I’d be a little lost without journalling. It’s a tool I lean on often, whether I need to organise my thoughts, process something difficult, or simply reflect. Writing down my thoughts, feelings, and experiences always came quite naturally to me, starting with those childhood padlock notebooks and the classic ‘Dear Diary…’

Yet I know that for many, journalling does not come easily or naturally. You’ve probably heard of the benefits, or maybe someone has told you that you should start, but you don’t know how.

Whether you’ve tried before and want some new ideas, you’ve started but keep wondering if you’re doing it ‘right’, or you're a complete beginner with absolutely no idea where to begin, this post is for you.

I’m going to share why journalling is a great tool to add to your wellness toolkit, some prompts and ideas to get you started, and some general advice on how to make it work for you.

What Are the Benefits of Journalling?

Journalling has a huge range of benefits, depending on what and how you use it. These are just some of the ways journalling could help you:

• Expression of emotions- writing things down is cathartic and can decrease stress

  
  

• Less anxiety and rumination- journalling can help your brain to ‘put down’ your anxious thoughts so they don’t keep spiralling around in your mind

  
  

• Improved self-awareness- journalling can support you to gain clarity on issues in your life and make sense of things

  
  

• More appreciation of the little things- keeping a gratitude journal is a beautiful way to train your brain to look for, and appreciate, the good

• Increased mindfulness- the more you write, the more aware you’ll become

  
  

• Can spark new ideas and creativity- journalling (especially with pen and paper) connects you to the more creative side of your brain, helping you to find new solutions to problems, ideas, and enhancing your creativity

  
  

• Improved productivity- journalling can help you to organise your thoughts, make plans, and set goals

Common Roadblocks to Getting Started with Journalling

So you’ve read the above and think it all sounds great, but you still have some worries and concerns. Here are some of the common worries and blocks, and how you might want to address them.

I don’t know what to write

That’s OK! It’s normal to feel stuck, unsure, or overwhelmed when you begin. Read the next section for lots of ideas to help you choose a starting point.

I don’t think I can keep up with doing it every day/I’m not consistent

Me either! Don’t worry about it. Some people enjoy a daily routine, and if that works for you, then great! But if not, you don’t need to force yourself into a strict routine that doesn’t actually make you feel good. You can enjoy the benefits of journalling at any frequency that works for you. Take that pressure off your shoulders.

I’m worried someone will read what I write

This is such an understandable concern, and it’s important you know your writing will stay private so that you can express yourself fully, and don’t end up censoring yourself. There are a few ways around this, for instance, you could keep your journal in a locked cabinet or safe, type your journal entries and keep them password protected, or even physically burning/shredding your entries after writing them.

I have a condition that makes writing/holding a pen difficult

If physically writing isn’t for you, you can always type, or even use voice-to-text features. The act of seeing and organising your thoughts and words on the page will still be beneficial.

I overthink my words/want my writing to be ‘good’

This is such a common block, and I get it. But journalling isn’t the place for ‘good’ writing. It’s your space to be messy, unfiltered, and to not have to worry about what anyone else thinks. Gently remind yourself that no one ever needs to read your words (not even you!)

If you want to, you could start by reflecting on the above and then finish these sentences with whatever comes to mind:

• When it comes to journalling I worry that…

• I don’t think I can journal because…

• When I think of journalling, I think…

• The things that might get in my way are…

• I want to start journalling because…

• I think journalling could help me to…

Simple journalling ideas and techniques for beginners

I’ve read some beginner journalling advice that simply says ‘just start’. But if that advice worked for you, you probably wouldn’t be reading this! Most people need some more structure or guidance to get started. To help get you started I’m going to share a range of journalling methods and tools you can try. I’d encourage you to read through them, and simply pick one that stands out to you. You can then experiment with different methods and see what works best and what you enjoy. You don’t need to stick to just one type either- I mix and match depending on what I feel like from day to day! There is no right or wrong.

Free writing

Set a timer for a few minutes (or decide in advance on a particular number of pages to fill) and write whatever comes to mind without stopping or editing. Don’t worry about grammar or making sense, the aim is simply to let your thoughts flow onto the page. If that means writing ‘I don’t know what to write’ that’s perfect!

Gratitude practice

Write down a few things you feel grateful for. They can be big or small- a good conversation, a sunny morning, or a cup of tea that tasted particularly good. You can write them as a simple list, or go into more depth about exactly why you feel so grateful for them. The more you do this, the more you’ll find yourself noticing the good things each day.

Write about your day

Simply record what happened in your day- what you did and how you felt. Over time, this could become a lovely way to look back at your life and help you notice patterns in your mood and experiences.

Dream journal

Write down any dreams you remember (it’s best to do this as soon as you wake up before you forget!) You might enjoy exploring the emotions or themes that come up in your dreams, or simply find it fun to note down the weird and wonderful stories your brain comes up with at night!

Vent/brain dump

Pour everything that’s on your mind onto the page- worries, frustrations, to-do lists, racing thoughts. This can help clear mental clutter and bring a sense of relief or perspective.

Writing an uncensored letter to someone

Write a letter saying everything you wish you could say to someone (without sending it). This can be a powerful way to process emotions.

Writing a letter to your past self/your body/a part of you

Write a compassionate letter to a younger version of yourself, your body, or a particular part of you (for example, the anxious part, the critical part, or the hopeful part). This can help build understanding and self-compassion.

Write about your future dream life and goals/dreams

Imagine the life you would love to create and describe it in detail- where you live, how you spend your days, how you feel. This can help you to clarify your values and set goals that feel meaningful.

Using journalling prompts

If you’re not sure what to write about, prompts can help you get started. There are thousands to choose from online, covering everything from self-reflection and wellbeing to creativity and goal setting. You might choose one prompt a day, or simply pick one whenever you feel stuck.

Try a guided journal

Guided journals provide structure through questions and prompts. This can make journalling feel more manageable if a blank page feels overwhelming. Some of my favourites include: Practice You (for space to be creative) The 6 Minute Journal (for adding some easy structure and AM/PM routine) and Healing Through Words (for a deep dive into healing and self reflection).

Try a journalling app

If writing by hand isn’t your thing, there are many apps that allow you to journal on your phone. Some include reminders, prompts, mood tracking, or space to add photos. Take a look on your app store and see what calls to you.

Creative journalling

Combine writing with drawing, collage, colour, stickers, or scrapbooking. This can be especially helpful if expressing yourself visually feels easier than writing.

A Few Gentle Tips for Getting Started

• Start small- even a few words count.

• Try not to judge or analyse your writing while you’re doing it.

• Remember there is no right or wrong way to journal.

• If something doesn’t work for you, try a different method.

• Let it be something that supports you, not another task on your to-do list.

If you take one thing away from this post, let it be this: there is no “correct” way to journal.

Your journal doesn’t need to be profound, beautifully written, or a perfect daily habit.

Journalling is simply a space for you to pause, notice what’s going on inside, and give your thoughts somewhere to go (other than round and round your mind!)

If you enjoyed this post and would like some gentle guidance to keep going, I share journalling prompts (as well as meditations and other reflections) with my mailing list each month. I’d love to connect with you there, so you’d be very welcome to sign up here.