How to Start Journaling (Even If You Don't Know What to Write)

Journaling is simply writing down your thoughts. Many people find it helps them process the day, notice patterns and feel less overwhelmed. You don't need to be a writer.

Getting started

• Choose a notebook or a notes app — whatever you'll actually use.
• Pick a regular time, like before bed or with your morning coffee.
• Start with just 5 minutes.

Simple prompts

1. What went well today?
2. What's on my mind right now?
3. Three things I'm grateful for.
4. What would make tomorrow a good day?
5. What did I learn this week?
6. Something that made me smile recently.

Types of journaling

• Gratitude journal: list a few good things each day.
• Brain dump: write everything on your mind to clear your head.
• Bullet journal: combine to-do lists, goals and notes.
• One line a day: a single sentence to remember each day.

Make it a habit

Keep your journal somewhere visible and link it to an existing habit, like making tea. Missing a day is fine — just start again.