Most of us are looking for something that can make us happier, more productive, or better in some area. There are several tools that we can use for this, but none are as effective, cheap, and convenient as journaling.
Let’s have a look at what journaling is, how it can help you, different techniques, and tips to get started.
What is journaling?
Journaling is a tool for regularly writing down your thoughts, feelings, experiences, and reflections. There are different techniques that serve multiple purposes, such as goal setting, increasing productivity, alleviating mental difficulties, solving problems, and practicing gratitude.
It’s one of the most powerful and accessible self-improvement tools. Journaling can help you understand yourself, your surroundings, and the possible chaos in your life better. All it requires is a pen and a piece of paper, a laptop, or a phone. It can be done at any time, anywhere.
The benefits of journaling
Journaling is a great tool for self-improvement. It’s a way to get your thoughts out of your head and into the world without having to communicate them to another person. It’s a place where you can release whatever is happening inside you without fearing judgment from others.
There are only a few habits, if any, which can positively impact as many different areas of your life as journaling. Depending on the journaling technique you use, the possible benefits are:
- Calming anxiety
- Healing trauma
- Calming the mind
- Making better decisions
- Better sleep
- Higher productivity
- Building self-esteem
- Finding acceptance and forgiveness
- Being better at celebrating small wins
- Improve cognitive abilities
8 different types of journaling
There are several kinds of journaling, and all serve different purposes. When you know your intentions, it’ll be easier to choose the right one.
Below are 8 different types of journaling that can help you get started or improve your efforts.
1. Goal journal
We all want to improve, but it’s pointless if we don’t improve the right things. Sometimes, it can be difficult to know what we want. If we’re unsure, we’ll scramble around and try countless different things without improving anything meaningful. A goal journal can help you with that and much more.
There are several types of goal journaling. Some are similar to the picture below. Others will help you with that and more. How you choose to write in your goal journal is up to you, but I recommend this approach.
Related: Create the right habits to reach your goal
2. Daily journal
A daily journal is a log of your life. It’s a journal where you write every day about the things that are happening in your life and how you feel about them.
A daily journal is a helpful journaling technique for when you’re facing chaos, going through changes, or keeping track of life. It’s a great resource for looking and seeing how much you’ve grown or how you’ve tackled similar issues in the past.
3. Gratitude journal
Studies have shown that practicing gratitude can make you happier. Sometimes, it can be difficult to remember all the good things in life. A lot of good things might seem trivial because you’ve become accustomed to them.
A gratitude journal can help you rediscover the importance of these. When you find appreciation for the small things, you’ll find more peace and happiness in life.
There are different ways you can structure your gratitude journal. You can write short thank you notes, write bullets, or write a longer text about the things you’re grateful for.
4. Problem solving journal
A problem usually seems bigger when it’s in your head. There are too many details to keep track of, and it can be difficult to find a solution. A problem-solving journal can help you get the problem out of your head and into the world where it seems more manageable.
All you have to do here is to write about the problem. What is it? How does it affect you? How did you end up here? Often, you’ll find that the problem is half-solved when you answer these questions.
5. Stream of consciousness/Free writing journal
Stress and anxiety can come from two sources. Externally or internally. While we tend to focus on the external situation, it’s far more common to be something inside of you that is causing this. A lot of these feelings are born and amplified by overthinking. A stream-of-consciousness journal is a great tool for when you’re dealing with this.
Start by bringing to mind what it is that is troubling you. Take a short moment to think about this and then begin writing. Write whatever comes to mind. Don’t think about grammar, structure, or that you’re writing looks neat. Just write. Let your thoughts stream out through your pen.
When you’re finished, you can look back through your notes, and often, you’ll have learned something new about yourself and your pain.
6. Productivity journal
Most people work better when they know what they need to do, by when, and have someone to hold them accountable. A productivity journal can help you with that.
Take a moment at the end of your day with your journal. Consider what you need to get done tomorrow and write it down. Be as specific as possible so you know what you need to do. At first, try to limit yourself to one or two tasks to gain momentum and build self-confidence.
The next day, you’ll take out your journal. Did you do all your tasks? Why/why not? When you’ve finished reflecting on the day that has passed, you can set yourself a new productivity goal for tomorrow.
The more you do this type of journaling and accumulate success, the easier it’ll be to stick to your productivity goals. You might fail some days, but that’s okay. It’s a process, like anything else.
Related: How to beat procrastination
7. Habit tracker journal
A habit tracker is a device you use to count how many days in a row you have succeeded with a habit. You can do so with apps, in a calendar, or with a habit tracker template.
With a habit tracker journal, you’ll take this a step further. You’ll note the days you were successful, but you’ll add a small note about how it went. Write a bit about how it felt or if you encountered any problems. On days you didn’t complete the habit, you can write about what went wrong and how you can avoid making the same mistake in the future.
A habit tracker journal is a great tool for building habits, but it isn’t a place to cuddle your ego. Be honest and hold yourself accountable to maximize it’s benefits.
8. Bullet journal
Instead of having lines, as in most journals, a bullet journal has evenly spaced dots. These dots are to guide entries and ensure that they remain short.
A bullet journal is a highly customizable type of journaling. It can be used for anything from tracking mood to productive hours. You can use different pages for different purposes, which allows you to work on several things in a structured manner.
How to start journaling for mental well-being
Keeping a journal can seem difficult at first, even with the right technique. Like any other habit, it takes a while before it becomes easier and a part of your everyday life. Here are 7 tips to help you get started and keep your journal.
1. Find a journaling technique and format that works for you
It’s important that you make it as easy as possible for yourself when you first start journaling. To do this, you need to pick the right technique and format for you.
How to chose the technique
You’re not limited to choosing only one technique, but starting with one can make it easier to begin. Take a look at the list of techniques above and see if any of them resonates with you and your needs. Picking one that makes you excited is usually the best choice.
How to chose the format
Most people prefer to journal with pen and paper, but this isn’t the only option. You can use your laptop, a phone, or even recordings. Pick the format that seems most convenient to you, and don’t be afraid to try different things here.
2. Let go of self-judgements
There are no right or wrong ways to journal. It’s important to practice self-compassion and leave the inner critic behind when journaling. You don’t have to think about grammar, structure, or that your writing looks nice. Remember that you’re not writing for an audience but for yourself.
When you leave this self-judgment or other people’s opinions behind, your mind will open up. It will make it easier to be authentic with yourself and benefit more from the exercise.
3. Be realistic
Don’t expect to write several pages filled with insightful thoughts or completely cure your anxiety when you first begin journaling. It takes practice. Having unrealistic expectations can be discouraging and stop you from continuing.
4. Make it a routine
It maybe be easy to journal when you feel motivated, but you won’t always feel like this. Making journaling a habit can make it easier to stick with it on difficult days.
There are several ways you can do this. Try to pick a specific time each day when you’ll write, make it a part of your routines, or use one of the other techniques mentioned here.
5. Journal about anything that seems relevant
You don’t have to limit yourself when journaling. It can be about anything you’d like. You can write about your day, something inspiring, or heavy emotions. If it’s important enough to be in your thoughts, it’s important enough to journal about.
6. Journal anywhere you’d like
Having a specific time and place where you journal can help you make it a habit, but it shouldn’t limit you. You can journal as much as you’d like, at any time, anywhere in the world.
Maybe a difficult thought or emotion pops up while you’re sitting on the bus or standing in line. Taking out your phone and writing about can help you move on.
7. Use journaling prompts
Sometimes it can be difficult to figure out what you want to write about. You can use prompts when you’re dealing with this.
Journaling prompts are short questions or statements that help you get started with your writing. You can find prompts for specific issues and emotions below.
- Setting goals
- Finding gratitude
- Solving your problems
- Anxiety
- Increasing productivity
- Self-esteem
- Self-discovery
- Emotional awareness
- Stress relief
Journaling ideas for when you don’t know what to write about
Maybe you’ve followed the steps above but still feel lost. That’s completely normal. Journaling is difficult, especially when you’re starting out. Below are 16 great writing prompts to help you get started. They can help you get used to journaling and how you might want to use it moving ahead.
Journaling ideas for when you don’t know what to write about
- Write about a recent challenge you’ve faced. What was it and how did you overcome it?
- List three things you’re grateful for
- What are your strengths and how do they help you in life?
- What is something you like about yourself?
- What are your top 3 goals (personal or career)?
- Where do you see yourself in 5 years?
- Describe a person who had a significant impact on your life and why
- What are your core values
- Write about a time you’ve been outside your comfort zone
- How do you spend your time alone
- What would you say to your past self if you could meet them?
- What emotions are you feeling right now?
- Write a letter to someone who have hurt you
- What was the highlight of your day
- What was something new you recently learned
- Describe a moment when you felt at peace
Final thoughts
There is no right or wrong when it comes to journaling. No solution fits all, and it’s up to you to try the different techniques to find what you like and what works for you. Remember, just because your friend found growth in one type doesn’t mean you can’t find it in another.
Journaling can help you become a happier and better person, but it won’t be easy from day 1. Follow the tips from this article, give it time to develop into a habit, and it’ll quickly become easier. And when it does, you’ll be grateful for how much good it does in your life.
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