Resource CenterHow to Start Journaling

How to Start Journaling

A young person in an orange shirt with a blanket draped over them lays on their bed and writes in a journal.

By Courtney Knowles

Journaling is often mentioned as a positive coping skill to work through all kinds of emotions, and many people in your life may even swear by it. But when you’re balancing school, work, and life, it can feel like just another thing to add to your plate. Journaling isn’t about adding pressure. It’s about making time to slow down, process your thoughts, and clear out the mental clutter that builds up throughout the day.

You don’t have to wait until things feel overwhelming to start journaling. Life is full of things competing for your attention, and they can pile up fast. Writing things down gives those thoughts a landing spot instead of letting them spiral. Over time, it can help you process your feelings, make better decisions, and feel more in control of your inner world.

Science backs it up. Research suggests that writing therapy, including journaling, is associated with lower levels of distress and increased psychological well-being. It’s a free, low-pressure way to check in with yourself and clear your head. If you’re ready to dive in or level up your journaling game, here’s how to get started.

5 Steps to Start Journaling

1. Start Simple

Not sure what to write? Start with a gratitude list. One study of college students showed that gratitude journaling had a significant positive impact on their well-being and ability to manage their emotions.

It’s only natural to experience negative emotions from time to time, and listing even a few things you’re grateful for can help shift your perspective. Plus, it’s an easy way to start journaling with minimal commitment until you get used to the routine.

2. Pick a Time and Be Consistent

Make journaling a habit by picking when and where you’ll do it. Writing at night can help you reflect, process emotions, and offload lingering thoughts so you wake up with a clear head. Depending on your personality, mornings may be a better time to recap yesterday and set the tone for the day ahead. The key is to be consistent. Treat it like brushing your teeth — something small you do every day that makes a big difference over time and maintains your well-being.

3. Let It Flow

Journaling isn’t an assignment or a work email. No one’s grading it. Forget about grammar, structure, or making it sound good. Just write. It can be messy, weird, or random. It doesn’t matter. It’s not about creating a masterpiece. It’s about creating more inner peace. If one day down the road you decide to turn parts of your journal into something more, you can edit it later. But for now, just let it flow.

4. Carry a Capture Tool

Thoughts constantly pop up throughout the day: things you want to remember, reflect on, or think about later. Without a place to put them, they can add to your mental clutter. A capture tool gives those thoughts a place to go, helping you save them in real time so you can dig deeper during your next journaling session. It could be a small notebook, a note-taking app, or even an audio message on your phone (many apps can transcribe your voice notes, making it easy to add to your journal later).

5. Don’t Limit Yourself to Words

Sometimes words aren’t the easiest way to express what you’re thinking. Journaling can go beyond words, though, and include doodles, sketches, photos, or even printed-out quotes that speak to you. Your journal should be a space that reflects how you process life. There’s no right way to do it. What matters is that you’re showing up for yourself in whatever way feels authentic.

Writing Your Own Story

Whether you’ve been journaling for years or you’re just starting out, it’s more than writing. It’s about slowing down, capturing your emotions and experiences, and making sense of your life and the world around you. It gives your thoughts a home and acts as a guide for navigating challenges.

The biggest thing? Just start. Your story matters.