I love journaling. It’s one of those things that really help me sort out my thoughts, reduce anxiety and put me in a better headspace. It’s not for everyone, so the first thing I’ll say here is try to figure out what works for you. Journaling has become so popular in the wellness space, but that doesn’t mean it will be right for everyone. If you enjoy writing, or have a tendency to need to think out/write out what’s on your mind, then this might be perfect for you. Even just feeling called to try journaling is reason enough. But if you really don’t like writing or don’t feel called to it, then there are other modalities that might suit you better. And that is ok. You don’t have to start journaling just because that’s what other people are doing. Always, always do what is right for you and your heart. I promise you there is something out there for you.

However, if you are feeling really called to journaling but don’t know where to start, then this post is for you. Here are some general tips to get you started.

+ Get yourself a journal you love (and a pen)

I feel like this is one of the most important steps. Finding a journal that really feels and looks good to you is what will continue to motivate you to journal. I know this may sound silly, but it truly makes a difference. Pick something you are drawn to and something that is reflective of you. A couple things to think about: Do you like a soft cover or a hard cover? Do you like lined paper or no lines? Do you like a larger journal with a lot of space or do you prefer something small? My preference is a medium sized, hard cover, lined journal. I find this the easiest to handle and write in. And I usually go for a soft, pastel colour because that’s what I love. If you aren’t sure, then the best thing to do is just to start with something you like the look of and then you will learn more about your preferences as you go. A standard journal would be something like a moleskine. The main places I look for journals are Chapters and Homesense/Winners (and sometimes Costco). A nice pen is helpful too. It doesn’t have to be fancy, but just pick something that you like writing with and that writes easily. Nothing is worse that wanting to sit down to journal and having a pen that won’t work or is hard to write with. Keep the pen next to your journal at all times so you’re not searching for a pen when you’re ready to write.

+ Decide if you prefer journal prompts or free writing

There are a few ways to journal, but the main ones I see are journal prompts and free writing. Journal prompts consist of questions/a fill-in-the-blank type of thing. For example, a journal prompt could be: “Today I want to feel…” and then you would write underneath whatever comes to mind about how you want to feel. Another prompt could be: “What brings you joy?” or “What is something you are most proud of?” or “What is something you would like to work on in your life?” There are many examples like this, so if you are feeling drawn to prompts, then it might be worth investing in a journal that already has prompts in it such as The Five Minute Journal or Promptly Journals.

Free writing is exactly how it sounds - you simply write whatever is on your mind. Some people find this challenging, which is why the prompts are a better option in that case. For me, I find it easier to just write whatever comes to mind. The best suggestion I have for this is to think less about how your sentences sound or the words you are using. This isn’t an essay or something that will be read by anyone. In fact, you yourself may never read it again. Instead, think of it as a conversation with yourself. What’s on your mind? What do you want to tell yourself? Sometimes I can work through some of the most challenging things I’m going through simply by having a conversation with myself on the page.

+ Consider Morning pages

This one builds off the last point about free writing. Morning pages are a form of free writing. Basically, it would be first thing you do in the morning. You wake up and before your mind and body wander to other things, you do a “mind dump” on the page. We work through a lot of things while we sleep and often we can wake up feeling bombarded by our day and all the things we have to do. So before that can even happen, you do a mind-dump on the page and write whatever comes to mind. Even if it makes absolutely no sense and even if you’re bouncing all over the place. You just let it all out. This can allow for some mental clarity and create more space in your mind. I find that when I start days this way, I feel more grounded all day and even more organized because often somewhere in my morning pages, I figure out my plan and intention for the day. Three pages is usually what is recommended for morning pages, but I honestly just do whatever I feel like I have capacity for that morning. Sometimes it’s three pages, sometimes it’s more and other times it’s just one page.

+ figure out what time of day works best for you & Schedule it in

Everyone is so different when it comes to mental health and self-care. You can honestly journal any time of the day if you want to. I love mornings because of the feeling it gives me after, but other people love to do it in the evening before bed to reflect on the day and decompress a bit. Anything works. You can even do a quick five-minute journal in the middle of the day. Play with it a bit when you first start. Do it at different times and see how it feels. Once you get an idea of what works best for you (eg. what feels good and what you actually have time for because that is important too for consistency), then you can carve out time just for that. So if mornings are your jam, then wake up and schedule in that extra 20 minutes (or whatever time you need) to journal. Same with other times of the day. Treat your journaling time like you would a meeting. The more you make it a priority, the easier it will be for it to become a habit.

+ Keep it visible

I like to make sure my journal is visible. This is also why I feel like it’s important to pick a journal that is reflective of you. Pick something that you like looking at and keep it somewhere you will see it often. Of course this will be different for everyone depending on who you live with and if you’re comfortable keeping your journal out. I keep mine on my nightstand with a pen nearby so that when I want to journal first thing in the morning, I don’t even have to move. I can just start journaling my heart out right away.

+ Make it a ritual

I love to make journaling a ritual. A vibe. So sometimes I will set up my space so I really get into it. Like a hot cup of tea or latte, a cozy blanket, my meditation cushion, a good instrumental playlist and some palo santo or a good candle. This is not something that happens every time, but when it does, I really savour it. And it truly just enhances the whole experience and makes me look forward to it even more.

+ Gratitude Journal

This is something people talk about a lot, and it’s not something I’ve honestly done a lot of. I’ve tried it before, so I do see the benefit of it and I will sometimes recommend some of my patients to start out with gratitude journaling when they want to journal because it is a nice place to begin. This is a good one to do at the end of the day, but it can still be done any time of the day. Basically, you write out 3-5 things you are grateful for. And it could be anything from your home, your job, your family/friends to things that you like about yourself, or specific events that have happened or even something simple like being grateful you got to go out for a walk today. Anything you feel gratitude or love for. Gratitude journaling is a really nice way to get yourself into the present moment and a lot of people use it as a manifestation tool to bring themselves closer to where they want to be in their lives. I really love that concept and truly believe it can work.

+ Don’t be too hard on yourself

This is so important with journaling and with any other wellness/self-care practice. These things are meant to nourish you and support you in your wellness journey and aren’t meant to add more stress to your life or make your to-do list longer. If you find that happening, then just take a breather from it. You don’t have to journal everyday. You don’t have to do it any certain way. You can make it your own. You may even end up not liking it or it could become something you love. It is simply a tool. It’s ok to make it into whatever you want it to be and it’s always ok to take a step back from it if it isn’t working for you. And remember, always seek professional help if there’s something you are feeling you need extra support with. I love journaling, but it doesn’t always replace counseling or talking it out with someone I trust. Don’t be afraid to seek out that extra support if you need to.