Getting Started with Journaling
“Fill your paper with the breathings of your heart.” – William Wordsworth
Do you journal? Whether you're looking to organize your thoughts, relieve stress, or spark creativity, journaling is a powerful tool for self-discovery and well-being. It provides a private space to process emotions, track progress, and cultivate mindfulness. Best of all, there’s no single “right” way to journal—there’s a style for everyone.
From bullet journaling and gratitude lists to freewriting and art journaling, different approaches serve different needs. If you’re new to journaling or looking to refresh your practice, here’s a guide to 10 common journaling methods, along with book recommendations to help you dive deeper.
10 Common Journaling Methods
1. Bullet Journal Method
A flexible system using bullets, symbols, and lists to organize tasks, events, and notes. It functions as a planner, habit tracker, and diary—all in one.
The Bullet Journal Method: Track the Past, Order the Present, Design the Future by Ryder Carroll – By the creator of the Bullet Journal system, offering insights on productivity and organization.
2. Gratitude Journal
Focusing on daily or weekly gratitude entries can shift your mindset, helping you appreciate life's positives.
The 5-Minute Journal: A Happier You in 5 Minutes a Day by Intelligent Change – A structured journal with simple prompts to foster gratitude and mindfulness.
3. Stream-of-Consciousness / Freewriting
Write whatever comes to mind without worrying about grammar, structure, or flow. A great way to clear mental clutter and uncover subconscious thoughts.
Writing Down the Bones: Freeing the Writer Within by Natalie Goldberg – Encourages spontaneous, uninhibited writing to help unlock creativity.
4. Morning Pages
This method involves writing three longhand pages first thing in the morning to clear your mind and boost creativity.
The Artist’s Way: A Spiritual Path to Higher Creativity by Julia Cameron – The original book that introduced Morning Pages, helping creatives overcome blocks.
5. Reflective Journal
Journaling as a way to reflect on personal experiences, challenges, and growth, leading to greater self-awareness.
The Self-Discovery Journal: 52 Weeks of Reflection, Inspiration, and Growth by Misty Sansom – Features guided prompts for deep reflection.
6. Goal-Setting Journal
Designed to help set, track, and achieve personal or professional goals with structured frameworks like SMART goals.
The High Performance Planner by Brendon Burchard – A journal for tracking goals, productivity, and daily habits.
7. Prompt-Based Journal
Uses pre-set questions and prompts to encourage introspection and self-discovery.
Burn After Writing by Sharon Jones – A guided journal with deep, thought-provoking prompts for personal exploration.
8. Mood or Emotion Tracker Journal
Tracks daily emotions to identify patterns and triggers, improving mental well-being.
The Mood Journal: A Daily Mood Tracker and Journal for Mental Health by Rockridge Press – A guided journal to monitor and reflect on emotions.
9. Art Journal
A creative blend of writing, drawing, and collage, ideal for visual expression and emotional release.
The Creative Journal: The Art of Finding Yourself by Lucia Capacchione – Encourages artistic journaling as a self-discovery tool.
10. Wellness or Self-Care Journal
Focuses on tracking physical, mental, and emotional well-being, including self-care routines and mindfulness.
The Self-Care Prescription: Powerful Solutions to Manage Stress, Reduce Anxiety & Increase Well-Being by Robyn Gobin – A structured journal with exercises to support holistic wellness.
How to Start (and Stick to) a Journaling Habit
Journaling doesn’t have to be time-consuming. Start with just 5-10 minutes a day. If a blank page feels intimidating, try a Five-Year Journal, which provides space for just a sentence or two each day. Each page contains entries for the same date over five years, making it easy to see your personal growth over time.
Whatever method you choose, journaling is a journey, not a destination. Find a style that resonates with you and enjoy the process of self-reflection and discovery.
What’s your favorite way to journal?