How To Embrace Journaling As A Daily Practice

Journaling is a personal, therapeutic way to express yourself in the written form. You can manually write with paper and pen or type, but the art of journaling is designed to help you express your thoughts and feelings in the moment. This brain exercise is known to alleviate stress, create self-awareness, and tap into your inner self.

Over time you’ll recognize your growth, your patterns, and most of all, your strength. Here are a few tips to help you get started.

“The ‘traditional’ method of journaling usually looks like pen to paper in a notebook,” said Jessica Gaddy, Licensed Clinical Social Worker. “I often encourage my clients to get creative and choose a method that feels natural and sustainable for them, especially if it helps with consistency.”

 Journaling can take many forms: 

• Notes in your phone
• Voice memos
• Videos
• Poetry
• Songs
• Photography (bonus points for meaningful captions)
• Drawing
• Scrapbooking
• Collages

According to Claudia Giolitti-Wright, founder of Psychotherapy for Young Women, there’s no one-size-fits-all approach. There are a variety of styles to pick from.

• Freewriting: Letting your thoughts flow without editing. Whatever comes up is valid and welcome.
• Prompt journaling: Using thoughtful questions to guide clients (Think: “What do I need right now?” or “What am I avoiding?”). We use this when we are trying to gain more clarity about a specific topic or process a specific event or fear.
• Gratitude lists: A few small things you’re thankful for each day. This is especially powerful for anxiety and depression, which are conditions that impair your ability to feel safe and see the good things that are happening around you.
• Mood or habit tracking: A great way to notice emotional or physical patterns. Another helpful one to gather information and gain clarity on mood fluctuations and emotional/behavioral patterns.
• Letters you don’t send: A powerful way to get closure or connect with parts of yourself or loved ones you lost. You can also write letters to ones who have harmed or hurt you, which can be very therapeutic.

“Journaling can improve your mental health by improving your self-awareness, helping you identify triggers, how you respond to stress, and building emotional intelligence,” Jessica said.

“Journaling helps quiet the mental noise,” Claudia said. “When we’re overwhelmed or anxious, our thoughts can swirl in circles. Getting them out on paper helps us process what’s really going on, and sometimes just seeing it in front of us brings a huge sense of relief.”

The beauty of journaling is you make it what you want. There are no rules, and you get to personalize it to your standard.

“To make journaling feel more intentional and enjoyable, consider creating a calm environment, like playing soft music or lighting a favorite candle, to help you slow down and dedicate that time to yourself,” Jessica said.

Additionally, Jessica said if you prefer digital journaling, many apps now offer push notifications to remind you to write. You can try scheduling these reminders during natural breaks in your day or times that align with other existing habits.

“I hear this a lot: ‘I don’t know what to write’ or ‘I’m not a writer,’” Claudia said. “But journaling isn’t about being a good writer, it’s about giving yourself space to feel and reflect.”

Just give it a try and see if it changes anything for you. Then try another time in a different way. There are different styles and methods that resonate for each person, you just have to find yours.

Jessica suggests giving yourself grace along this journey because there’s no “right” or “wrong” way to journal, and Claudia says journaling doesn’t need to be fancy or profound. It just needs to feel like you.