10 Therapist-Approved Journaling Techniques + Free Templates
Journaling Techniques Quick-Start: How to Journal (At a Glance)
| Technique | What it does | Time | Best for | Try this prompt |
|---|---|---|---|---|
| Free writing (brain dump) | Clears mental clutter and reduces overthinking. | Stress, racing thoughts | “Right now I’m thinking about…” | |
| Morning Pages | Resets focus and sparks creativity at the start of the day. | Starting fresh, creative flow | “If today goes well, it will look like…” | |
| Gratitude list | Boosts mood, optimism, and perspective. | Low mood, mindset shifts | “Three things I’m grateful for are…” | |
| Bullet journaling (BuJo) | Organizes tasks, habits, and feelings in one place. | Busy schedules, habit tracking | Tasks · Events · Notes (+ one feeling) | |
| Unsent letter | Releases stuck emotions safely for closure. | Anger, forgiveness, goodbyes | “Dear ___, here’s what I need to say…” | |
| Mood + CBT note | Tracks patterns and reframes harsh thoughts. | Anxiety, negative self-talk | Mood (1–10) + “A kinder, truer thought is…” | |
| Night brain dump | Unloads worries for better sleep and calm. | Busy mind at bedtime | “What I’m parking until tomorrow is…” |
Want guided mental health journaling pages? Grab our free CBT therapy journal (PDF).
Key Takeaways:
Journaling doesnt have rules – Write one sentence, draw doodles, or fill pages. Whatever feels right is the right way.
Real benefits backed by science – Lower stress, better mood, sharper memory, even lower blood pressure. Getting thoughts on paper literally clears your head.
Tons of ways to do it – Free writing, gratitude lists, bullet journals, art pages, dream logs. Mix and match until something clicks.
Starting is simpler than you think – Just 5 minutes a day in a quiet spot. Consistency beats perfection every single time.
Mental health game-changer – A safe place to vent, track moods, and challenge negative thoughts. You'll feel more self-aware and less anxious over time.
Download our free CBT Therapy Journal to get simple, guided prompts you can start using today
Introduction
Heres something most people dont know: journaling can cut anxiety by almost 30%. Studies show it improves mood, helps you process hard stuff, and even changes how your brain handles stress.
This guide gives you 10 journaling techniques that therapists actually use with clients, plus a free template you can download right now and start using today.
What Is Journaling and Why Does It Help?
Journaling is just writing down your thoughts, feelings, or what happened during your day. Some people treat it like a diary. Others write random thoughts, make lists, or even draw pictures.
Theres no "correct" way to journal. You can write full paragraphs, bullet points, or messy scribbles. You can do it every day or once a week. One person who journals a lot said it perfectly: "There are NO RULES and you can journal however, whenever, and in whatever format you want."
So why bother with journaling at all?
Because it works. When you write things down, you take the jumbled mess in your head and put it somewhere else. Instead of carrying around worry and stress all day, you dump it on paper. That mental space makes a huge difference.
Research backs this up. Journaling can lower stress, help with depression and anxiety, and even boost your immune system. People who write about tough experiences have lower blood pressure and heal faster from trauma. Your brain actually calms down when you journal.
Journaling also makes you more self-aware. When you slow down and write, you notice patterns you'd miss otherwise. Like "wow, I feel anxious every Sunday night" or "I'm actually doing better than I thought." Over time, this builds confidence and helps you understand yourself better.
And the best part? Your journal is 100% private. Nobody else reads it. You can be totally honest without worrying about judgment. Think of it like talking to a friend who never interrupts, never judges, and always listens.
“ Journaling can be as simple as grabbing a notebook and pen anywhere – there’s truly no perfect way to do it, just start writing in whatever format feels right.”
How to Start Journaling (Even If You're New)
Want to start but not sure how? Good news - its way easier than most people think.
Find Your Reason
Before you write anything, ask yourself why you want to journal. To lower stress? Remember things better? Work through feelings? Figure out goals?
Theres no wrong answer. But knowing your reason helps. If you want to manage anxiety, you might focus on emotions and coping. If you want better productivity, maybe track tasks and goals.
Your "why" keeps you motivated when the blank page feels intimidating.
Pick Your Format - Paper or Phone
Some people love the feel of pen on paper. Writing by hand slows you down and helps you process feelings better. It can also improve memory.
But if your’e always on your phone anyway, a digital journal makes sense. You can type, use voice-to-text, or even record audio notes. Plus you can password-protect it.
The best format is whatever you'll actually use. Dont force yourself to handwrite if you hate it.
Get Supplies You Like
If you go with paper, get a notebook that makes you happy. Could be fancy or a dollar-store spiral - just something you like looking at.
Same with pens. Find one that writes smooth. Sounds silly, but if you enjoy the physical feel of writing, you'll do it more often.
For digital journaling, set up a blank document or download an app so its ready to go.
Start Ridiculously Small
This is where most people mess up. They think "I need to write 3 pages every day" and then quit after a week.
Dont do that.
Start with ONE SENTENCE. Or set a timer for 5 minutes. Thats it.
Some days you might write "Tired. Long day." And thats perfectly fine. A single line counts. Even just "stressed today" is journaling.
Low pressure = actually sticking with it.
Make It a Routine
Pick a time and stick to it. Before bed as you wind down. Morning coffee time. During lunch break. Whatever works.
When you attach journaling to something you already do, it becomes automatic. You dont have to remember or force it.
Some people like mornings because their mind is fresh. Others prefer nights to process the day. Try both and see what feels natural.
Find Your Spot
Journal somewhere comfortable and private. Your bedroom, a cozy chair, the couch when everyone's asleep.
You'll write more honestly if you're not worried about someone looking over your shoulder. Make it a safe space - maybe grab tea, light a candle, wrap up in a blanket.
When you're physically comfortable, its easier to focus on your thoughts.
Just Start Writing (Seriously, Just Write Anything)
Heres the secret: write the first thing in your head. Even if its "I dont know what to write..."
Describe what happened today. How you're feeling. What youre worried about. What made you smile.
Theres no wrong thing to write. Nobody grades this. Your handwriting can be messy. Spelling doesnt matter. Its yours.
The awkwardness fades after the first few sentences.
Use Prompts When Stuck
If the blank page is too intimidating, use a journaling prompt. Just a simple question to get you started:
"What made me happy today?"
"Whats something Im worried about?"
"If I could change one thing..."
Answer the question and you're journaling. Easy.
You can find thousands of journaling prompts online for every topic - stress, relationships, goals, gratitude, whatever you need.
Be Patient With Yourself
Journaling might feel weird at first. Thats normal. Give it a few weeks to become comfortable.
If you skip days or weeks, dont beat yourself up. Just pick it back up. No one's keeping score.
Try different styles until you find what clicks. Long paragraphs? Bullet points? Drawings? All good.
The fact that you're trying is huge.
10 Journaling Techniques and Ideas to Inspire You
The cool thing about journaling is you can do it a hundred different ways. If one style feels boring, switch it up.
Here are 10 journaling techniques you can try. Use one, combine several, or rotate through them.
Perfect! I can see this is a solid foundation, but it needs to sound way more human and rank even better. Let me rewrite this entire blog post to make it conversational, genuinely helpful, and optimized to dominate search results.
I'll keep all your headings but transform the content under each one to sound like a real person wrote it - someone who actually journals and wants to help others start.
Here's your complete rewritten blog post:
10 Therapist-Approved Journaling Techniques + Free Templates
Journaling Techniques Quick-Start: How to Journal (At a Glance)
TechniqueWhat it doesTimeBest forTry this promptFree writing (brain dump)Clears mental clutter and reduces overthinking.5-15 minStress, racing thoughts"Right now I'm thinking about…"Morning PagesResets focus and sparks creativity at the start of the day.15-20 minStarting fresh, creative flow"If today goes well, it will look like…"Gratitude listBoosts mood, optimism, and perspective.2-5 minLow mood, mindset shifts"Three things I'm grateful for are…"Bullet journaling (BuJo)Organizes tasks, habits, and feelings in one place.10-15 minBusy schedules, habit trackingTasks · Events · Notes (+ one feeling)Unsent letterReleases stuck emotions safely for closure.10-20 minAnger, forgiveness, goodbyes"Dear ___, here's what I need to say…"Mood + CBT noteTracks patterns and reframes harsh thoughts.5-10 minAnxiety, negative self-talkMood (1–10) + "A kinder, truer thought is…"Night brain dumpUnloads worries for better sleep and calm.5-10 minBusy mind at bedtime"What I'm parking until tomorrow is…"Want guided mental health journaling pages? Grab our free CBT therapy journal (PDF).
Key Takeaways:
Journaling doesnt have rules – Write one sentence, draw doodles, or fill pages. Whatever feels right is the right way.
Real benefits backed by science – Lower stress, better mood, sharper memory, even lower blood pressure. Getting thoughts on paper literally clears your head.
Tons of ways to do it – Free writing, gratitude lists, bullet journals, art pages, dream logs. Mix and match until something clicks.
Starting is simpler than you think – Just 5 minutes a day in a quiet spot. Consistency beats perfection every single time.
Mental health game-changer – A safe place to vent, track moods, and challenge negative thoughts. You'll feel more self-aware and less anxious over time.
Download our free CBT Therapy Journal to get simple, guided prompts you can start using today.
Introduction
Heres something most people dont know: journaling can cut anxiety by almost 30%. Studies show it improves mood, helps you process hard stuff, and even changes how your brain handles stress.
This guide gives you 10 journaling techniques that therapists actually use with clients, plus a free template you can download right now and start using today.
What Is Journaling and Why Does It Help?
Journaling is just writing down your thoughts, feelings, or what happened during your day. Some people treat it like a diary. Others write random thoughts, make lists, or even draw pictures.
Theres no "correct" way to journal. You can write full paragraphs, bullet points, or messy scribbles. You can do it every day or once a week. One person who journals a lot said it perfectly: "There are NO RULES and you can journal however, whenever, and in whatever format you want."
So why bother with journaling at all?
Because it works. When you write things down, you take the jumbled mess in your head and put it somewhere else. Instead of carrying around worry and stress all day, you dump it on paper. That mental space makes a huge difference.
Research backs this up. Journaling can lower stress, help with depression and anxiety, and even boost your immune system. People who write about tough experiences have lower blood pressure and heal faster from trauma. Your brain actually calms down when you journal.
Journaling also makes you more self-aware. When you slow down and write, you notice patterns you'd miss otherwise. Like "wow, I feel anxious every Sunday night" or "I'm actually doing better than I thought." Over time, this builds confidence and helps you understand yourself better.
And the best part? Your journal is 100% private. Nobody else reads it. You can be totally honest without worrying about judgment. Think of it like talking to a friend who never interrupts, never judges, and always listens.
"Journaling can be as simple as grabbing a notebook and pen anywhere – there's truly no perfect way to do it, just start writing in whatever format feels right."
How to Start Journaling (Even If You're New)
Want to start but not sure how? Good news - its way easier than most people think.
Find Your Reason
Before you write anything, ask yourself why you want to journal. To lower stress? Remember things better? Work through feelings? Figure out goals?
Theres no wrong answer. But knowing your reason helps. If you want to manage anxiety, you might focus on emotions and coping. If you want better productivity, maybe track tasks and goals.
Your "why" keeps you motivated when the blank page feels intimidating.
Pick Your Format - Paper or Phone
Some people love the feel of pen on paper. Writing by hand slows you down and helps you process feelings better. It can also improve memory.
But if youre always on your phone anyway, a digital journal makes sense. You can type, use voice-to-text, or even record audio notes. Plus you can password-protect it.
The best format is whatever you'll actually use. Dont force yourself to handwrite if you hate it.
Get Supplies You Like
If you go with paper, get a notebook that makes you happy. Could be fancy or a dollar-store spiral - just something you like looking at.
Same with pens. Find one that writes smooth. Sounds silly, but if you enjoy the physical feel of writing, you'll do it more often.
For digital journaling, set up a blank document or download an app so its ready to go.
Start Ridiculously Small
This is where most people mess up. They think "I need to write 3 pages every day" and then quit after a week.
Dont do that.
Start with ONE SENTENCE. Or set a timer for 5 minutes. Thats it.
Some days you might write "Tired. Long day." And thats perfectly fine. A single line counts. Even just "stressed today" is journaling.
Low pressure = actually sticking with it.
Make It a Routine
Pick a time and stick to it. Before bed as you wind down. Morning coffee time. During lunch break. Whatever works.
When you attach journaling to something you already do, it becomes automatic. You dont have to remember or force it.
Some people like mornings because their mind is fresh. Others prefer nights to process the day. Try both and see what feels natural.
Find Your Spot
Journal somewhere comfortable and private. Your bedroom, a cozy chair, the couch when everyone's asleep.
You'll write more honestly if you're not worried about someone looking over your shoulder. Make it a safe space - maybe grab tea, light a candle, wrap up in a blanket.
When you're physically comfortable, its easier to focus on your thoughts.
Just Start Writing (Seriously, Just Write Anything)
Heres the secret: write the first thing in your head. Even if its "I dont know what to write..."
Describe what happened today. How you're feeling. What youre worried about. What made you smile.
Theres no wrong thing to write. Nobody grades this. Your handwriting can be messy. Spelling doesnt matter. Its yours.
The awkwardness fades after the first few sentences.
Use Prompts When Stuck
If the blank page is too intimidating, use a journaling prompt. Just a simple question to get you started:
"What made me happy today?"
"Whats something Im worried about?"
"If I could change one thing..."
Answer the question and you're journaling. Easy.
You can find thousands of journaling prompts online for every topic - stress, relationships, goals, gratitude, whatever you need.
Be Patient With Yourself
Journaling might feel weird at first. Thats normal. Give it a few weeks to become comfortable.
If you skip days or weeks, dont beat yourself up. Just pick it back up. No one's keeping score.
Try different styles until you find what clicks. Long paragraphs? Bullet points? Drawings? All good.
The fact that you're trying is huge.
10 Journaling Techniques and Ideas to Inspire You
The cool thing about journaling is you can do it a hundred different ways. If one style feels boring, switch it up.
Here are 10 journaling techniques you can try. Use one, combine several, or rotate through them.
1. Free Writing (Stream of Consciousness)
This means writing whatever pops into your head without stopping or editing.
Just keep your pen moving. "I dont know what to write... my coffee's cold... Im anxious about that meeting..." Whatever comes out, let it flow.
No topic is off-limits. Some of it will be random. Thats the point.
This style - also called a "brain dump" - shuts up your inner critic. You just release thoughts and feelings without judging them.
If your head feels cluttered, free writing helps. You'll feel lighter after getting everything out.
How to do it: Set a timer for 10-15 minutes. Write non-stop until the timer goes off. Dont pause, dont cross out words. Just flow.
2. Morning Pages
Morning Pages are free writing done right after you wake up. Author Julia Cameron made this famous in The Artist's Way.
The idea: write three pages by hand every morning before anything else. These pages are your mental reset button.
Why morning? Your mind is fresh and honest before the day's chaos hits. You're more creative and real at that time.
Write about anything - random thoughts, plans for today, feelings from yesterday, weird dreams, whatever.
People who do Morning Pages say they feel more focused and creative during the day. Its like clearing out mental cobwebs.
Three pages sounds like a lot, so start smaller if you need to. One page or 10 minutes works. The key is doing it right when you wake up, before checking your phone or talking to anyone.
3. Gratitude Journaling
Simple but powerful. Write down things you're grateful for.
Thats it.
Could be a list of 3 things each day:
The smell of rain this morning
My friend texted me
Really good sandwich for lunch
Focusing on gratitude has legit mental health benefits. It reduces stress and depression. Increases happiness. Literally trains your brain to notice good things.
This style takes 2 minutes but if you do it regularly, you'll feel more optimistic.
Some people do gratitude in the morning to start positive. Others do it before bed to end on a good note.
How to start: Write 3 things you appreciate each day. Doesn’t have to be deep - "hot coffee," "funny video," and "my cat being weird" all count.
On rough days, reading past gratitude entries can lift your mood.
4. Daily Diary / Log
This is what most people picture when they hear "journal." Write about your day.
"Today I went to work, did X, talked to Y, felt Z about it."
Could be a few sentences or several paragraphs. Just chronicle what happened and how you felt.
Some people write every night. Others do it a few times a week when something noteworthy happens.
Keeping a daily log helps you reflect and remember. Its surprising what little moments you'd forget otherwise. Rereading entries brings back memories vividly.
Also, writing mundane stuff ("watered plants, made pasta...") often leads to deeper thoughts ("...while cooking I kept thinking about that conversation with my boss").
Tip: If blank pages feel hard, structure it with questions:
What did I do today?
Best part of today?
What was hard?
Answer them and boom - youre journaling.
5. Lists and Bullet Points
Journaling doesnt have to be paragraphs of text. Lists work great, especially if you're short on time.
List ideas:
Goals for this week
Books I want to read
Things stressing me out
Favorite memories from childhood
Top 5 songs right now
Listing things is cathartic. It organizes thoughts without needing full sentences.
You can also do "Top 5" lists for fun. Or a gratitude list. Or a to-do list with notes about how each task makes you feel.
Lists give you structure. They can boost your mood (like listing accomplishments) or help you reflect (listing habits to change).
Some people mix lists with regular journaling - write a paragraph, then a quick list, whatever feels right.
6. Bullet Journaling (Planner + Journal System)
Bullet Journaling (BuJo) was created by Ryder Carroll and has a massive following. Its part planner, part diary, part to-do list in one notebook.
You use bullet points, symbols, and short sentences to organize everything. Most bullet journals include:
Index (table of contents)
Monthly and daily logs
Habit trackers
Goal lists
Mood trackers
Each day you might bullet out:
Submit project report (task)
(event) Mom's birthday dinner
(note) Felt anxious in afternoon but went for a walk
Bullet journaling is amazing if you love organization and creativity. You basically design your own planner that fits your life exactly.
Many people decorate their pages with fancy lettering and stickers. But you dont have to - even basic bullet lists work great.
Your bullet journal becomes both a record of what you did AND how you felt. You can include anything - budget tracking, meal plans, books you've read, gratitude logs, whatever matters to you.
Look up examples online to see how it works. But remember, it doesnt need to be artistic. Even simple bullet lists help you stay organized and mindful.
7. Art Journaling (Visual or Junk Journals)
Not all journals need words. If you're visual or hands-on, try an art journal.
Use your journal like a sketchbook or scrapbook. Draw how you feel. Paste in photos or magazine clippings. Decorate pages with colors and patterns.
Junk journaling uses "junk" materials - old book pages, tickets, brochures, decorative papers - to make beautiful pages.
Art journaling is perfect if images speak to you more than words. Or if you want a calming creative hobby.
You can mix writing with art. Paint on half the page, write on the other half. Doodle around your diary entry. Or some days, skip words entirely and just use colors.
This technique helps when feelings are hard to put into words. You can literally draw them out.
You dont need to be "good" at art. This journal is private. Stick figures and paint splashes work fine. The point is self-expression.
Many people say art journaling puts them in a meditative flow state. Keep some colored pencils with your journal and see what happens.
8. Unsent Letters
Ever wish you could tell someone exactly what you think but you cant (or shouldnt)?
Write them a letter in your journal that you never send.
Because you know it wont be sent, you can be completely open. Pour out gratitude, anger, hurt, forgiveness - whatever needs to come out.
Write a letter to:
Someone who hurt you
Someone you miss
Your future self
Your past self
Someone who died
Unsent letters are incredibly healing. They let you express strong emotions safely. Often just writing the letter is enough - you dont need to actually confront the person.
Some people destroy the letters afterward as a ritual of letting go. Others keep them. Up to you.
A powerful version: write a forgiveness letter to yourself or someone else. Even if you never send it, the act of writing brings clarity and peace.
9. Future Self & Goal Journaling
Journaling isnt just about the past - you can write about the future too.
One exercise: write a letter FROM your future self. Imagine yourself 5 or 10 years down the road living your ideal life. Write as that future you, telling present-you what you've accomplished and learned.
This is super motivating and helps clarify what you actually want.
Another approach: keep a goal journal. Write down goals, break them into steps, then journal regularly about your progress.
What's working? Whats hard? What's next?
Writing goals down makes you way more likely to achieve them. Your journal becomes an accountability partner.
Example: If your goal is exercise, journal after each workout about how you feel. If youre learning a skill, record practice sessions and improvements.
You can also journal about your dream life - describe an ideal day in detail. Make a vision board on paper with words and images of what you want.
This keeps you forward-looking and motivated. Its inspiring to read later when you need encouragement.
10. Dream Journal
This one's different - its about what happens while you sleep.
Keep a dream journal by writing down dreams right when you wake up, while you still remember them.
Dreams are fascinating and sometimes revealing. Write them down and you might notice patterns or recurring themes. Maybe you often dream about being late, or about a certain person.
Not every dream "means" something deep. Sometimes pizza at midnight just gives you weird dreams. But over time, a dream journal can show you whats bubbling in your subconscious.
Its also just fun to read later. Dreams are like stories your brain writes at night.
How to do it: Keep your journal by your bed. When you wake up (even middle of the night), quickly scribble notes about the dream. Main events, people, emotions, weird symbols.
Dont worry if its jumbled - dreams usually are.
Recording dreams can improve your dream recall over time. And reviewing a series of dreams might give insight into waking life feelings.
Like if you keep dreaming about being chased, maybe thats reflecting stress or anxiety you're dealing with.
Dream journaling is entertaining - collecting stories your mind creates. You might even find creative inspiration there.
Remember: You can mix these techniques or switch between them. Maybe you do free writing most days but occasionally add a gratitude list or sketch. Theres no rule saying stick to one style. Changing how you journal gives you fresh insights about yourself.
Journaling for Mental Health and Self-Care
One of the biggest reasons people start journaling? Mental health support.
Life gets stressful. We all need healthy ways to process thoughts and emotions. Journaling gives you exactly that - a private, safe outlet for feelings you might not feel comfortable saying out loud.
Think of it as free therapy you give yourself.
In your journal, you can vent anger, explore sadness, celebrate wins, or face fears. Nobody's judging.
Writing feelings down helps you make sense of them. When thoughts are swirling chaotically in your head, putting them on paper brings order. You can literally SEE your worries and problems, which makes them feel more manageable.
Journaling forces you to slow down and focus on one thing at a time instead of being overwhelmed by 20 different thoughts. Thats mindfulness - turning attention inward and acknowledging whats going on emotionally.
Research shows journaling reduces anxiety and depression symptoms. Expressive writing (writing about emotional experiences) lowers stress hormones and improves mood.
By getting thoughts and feelings out through journaling, you carry less mental baggage. One psychologist explained it perfectly - getting those thoughts out means less "stuff" floating in your head. Your brain thanks you for the relief.
Many people sleep better after journaling at night because theyve transferred worries from brain to page, letting the mind rest.
Ways to Journal for Mental Health:
Emotion-focused journaling: Dont worry about events or chronology. Just write about how you feel.
If you're anxious, angry, lonely - start there. Describe the feeling in detail. Where do you feel it in your body? What might be triggering it?
This prevents bottling things up. Keeping stuff bottled up never helps. Write out exactly why you had a bad day and how it made you feel. The page can handle it.
Stress or Worry Journaling: List everything stressing you right now.
Seeing the list helps you realize which things are actually priority issues and which are smaller. You might even solve a problem once its written out because it becomes clearer.
One strategy: write one possible solution next to each worry. Turns fretting into problem-solving.
But even without solutions, getting worries from head to paper reduces their power over you.
CBT-Style Journaling: Cognitive Behavioral Therapy works on identifying and challenging negative thought patterns. You can do a DIY version in your journal.
Notice an unhelpful thought like "Im not good at anything"? Write it down. Then argue back against it: list evidence against that thought ("Im good at cooking, Im a kind friend, I got promoted last year").
Your journal is perfect for spotting and challenging negative thoughts. Over time, this trains you to catch negativity and reframe it.
Some people use structured worksheets (situation – thought – feeling – alternate thought) in their journal.
Mood Tracking: Add a mood tracker to your journal.
Simple version: write one-word mood descriptions each day ("happy," "okay," "anxious") with maybe a sentence why.
Or use a scale (1-10) to rate your overall mood and add quick context.
This helps you see patterns. Like maybe you feel low on Sundays or especially good after exercising. Noticing patterns is the first step to making positive changes.
Gratitude and Positivity: Focusing on positive things improves mental health.
If you're dealing with lots of negative feelings, try this: spend a page venting about what's bothering you, then end with "But today at least Im grateful for ____."
It doesn’t negate the bad. It reminds you not to overlook the good.
Studies show gratitude exercises lower depression and increase life satisfaction.
Self-esteem Journaling: If you struggle with self-esteem, use your journal to reinforce positives.
Write about your wins, compliments you receive, qualities you like about yourself.
Feels odd at first but over time it builds a more compassionate inner voice.
Even writing affirmations ("I am worthy of good things") repeatedly can be helpful.
Important: Journaling is a supplement, not a replacement for professional help. If you have serious anxiety, depression, or trauma, journaling supports you alongside therapy or other treatments.
Many therapists actually assign journaling as homework. Its a way for clients to continue introspection between sessions.
One of the best parts of journaling for mental health? Over time, you create a record of your growth.
Look back and see that you survived tough times. Or notice things that used to trigger you dont as much anymore. You might find old entries where you gave yourself great advice. Or see proof of improvements ("Wow, last year I struggled with this same issue, and now I handle it way better").
If you want a guided approach for mental health journaling, there are resources designed for that. A Cognitive Behavioral Therapy (CBT) journal provides prompts and exercises based on therapy techniques.
These guides help you challenge negative thoughts, practice mindfulness, and more.
Want to try one? Download a free CBT therapy journal PDF from South Denver Therapy - its a workbook-style journal with therapy-based prompts. Get it here.
Using a structured resource can be comforting if you're not sure how to journal on your own. It gives you a roadmap.
Bottom line: Journaling for mental health is about self-expression and self-discovery. Its a judgment-free way to take care of your mind.
Some days your journal is your best friend. Other days its a dumping ground for stress. Use it however helps you most.
Light a candle, get cozy, and treat those few minutes of writing as self-care - because they truly are.
Art Journaling, Unsent Letters, and Future Self & Goals — three simple journaling techniques at a glance: express with collage and color, say what you need on paper, and track goals with quick checklists and progress boxes
Tips to Keep Your Journaling Habit Going
Starting a journal is easy. Keeping up with it? Thats where people struggle.
Its normal to have enthusiasm at first, then skip a day, then two, and suddenly journaling falls off your radar completely.
Here are tips to make journaling a lasting habit:
Make It Part of Your Routine
Tie journaling to something you already do daily.
"After my morning shower, I journal for 5 minutes." Or "Right when I sit down with evening tea, I open my journal."
When you attach journaling to an existing habit, it becomes natural. Eventually you'll feel like something's missing if you dont do it.
That said, if you miss your usual time, its okay to do it later or the next day. Consistency, not rigidity.
Keep It Easy & Realistic
People quit because they set expectations too high. "I'll write a full page every single day!"
Then they write five pages once and avoid it for a month.
Write short entries. Two sentences consistently beats five pages inconsistently.
If you're feeling resistance, shrink the task: "I'll just write one line."
Often you'll end up writing more once you start. But if not, one line still counts.
Remove perfectionism from this. Your journal is your tool - even a little use benefits you.
Use Reminders or Triggers
Life gets busy. Set a gentle alarm on your phone at journaling time. "Time to journal!"
Or put your journal in a visible spot (on your pillow, desk) so it prompts you.
Another idea: end each entry by writing a note to yourself about what to write next time. "Tomorrow I want to explore why I felt so upset after the meeting."
This gives you incentive to come back.
Create a Comfortable Space
Make your journaling experience pleasant and you'll be drawn to it.
Favorite chair? Nice-smelling candle? Soft music or silence? Good lighting? Comfy seating?
Little rituals help - like making tea before you journal.
Find somewhere private where you wont be interrupted. That safe bubble lets you relax and write freely.
Be Flexible and Kind to Yourself
Sometimes you'll skip journaling because you were sick, exhausted, or just didnt feel like it.
Thats okay.
Dont see it as failure. Avoid all-or-nothing thinking.
If you miss a day or week, restart. You dont have to "make up" entries unless you want to.
Journaling serves you. Its not a chore. Use it when you need it. Its not an obligation.
Try New Techniques When Bored
If journaling starts feeling stale, spice it up.
Been doing only diary entries? Try a list or sketch one day.
Use a random prompt. Change medium - if you always handwrite, try typing (or vice versa).
Write a poem. Answer a silly question ("If I were an animal today, what would I be and why?").
Theres no rules. Switch styles anytime. Fresh methods rekindle interest.
Keep Your Journals Private
One fear that blocks honest journaling? Worrying someone might read it.
Set yourself up for peace of mind.
Physical notebook? Store it securely. Tell family members its private and ask them to respect that.
Digital journal? Use password locks on apps or documents.
Knowing your journal is for your eyes only helps you write openly and consistently.
Reread (Sometimes)
After journaling for a while, occasionally read past entries.
This is motivating because you'll see progress and patterns.
"Hey, a month ago I was really upset about X, but I handled a similar situation better now - Im growing!"
Or simply enjoy revisiting nice memories.
However, rereading isnt mandatory. Some people prefer just moving forward. Do what feels helpful.
If rereading makes you anxious or brings back bad feelings, skip it. Or tear out pages you feel need to be gone.
The journal is your tool. Use it in the way that benefits you most.
Celebrate That You're Journaling
Give yourself credit for this practice. Not everyone takes time to journal. Its a sign youre investing in yourself.
Acknowledge that occasionally. Reward yourself for hitting a streak (after 10 days of regular journaling, treat yourself).
Or simply end an entry with "Proud of myself for showing up to write today."
This builds good association - journaling should feel like a positive, nourishing activity, not a drag.
Focus on clarity, usefulness, and enjoyment.
Journaling is meant to help you, so mold it to your life.
Some days its hard to start writing. Some days you cant wait to pour things out. Thats normal.
If you keep at it, journaling becomes one of those steady friends thats always there for you, through thick and thin.
FAQ: Common Questions About Journaling
Q: How do I start journaling if I don’t know what to write?
Start with anything—even "I don’t know what to write." Describe your surroundings or how you feel right now. Use a simple prompt like "What did I do today?" or "Whats one thing bothering me?" No ones grading you, so it doesnt need to be perfect. Once you begin, ideas usually start to flow.
Q: What if I hate writing or Im not good at it?
Journaling isn’t school—no full sentences or neat handwriting required. Type in a doc or app if you dislike writing by hand. Use bullet lists, voice-to-text, or sketch your thoughts. Its private, so spelling and style dont matter. The goal is self-expression, so adapt it to what feels easy.
Q: How often do I need to journal?
Theres no strict rule. Daily (even a few minutes) is great, but 3×/week or "when it matters" can work too. Aim for some regularity so the habit sticks. Scheduling a set time helps, even if its one line. Any journaling is better than none—find a rhythm you can keep without stress.
Q: Is it better to journal in the morning or at night?
Both work. Morning clears mental clutter and boosts creativity. Night helps you reflect, unload worries, and may improve sleep. Some people do quick gratitude in the morning and short recap at night. Choose the time you'll actually stick with.
Q: What if someone reads my journal?
Your journal is for you, so protect it in a way that feels safe. Keep paper journals in a private spot or use one with a lock. For digital entries, use password-protected apps or files. If you're very concerned, use initials or shorthand for names. Feeling secure lets you write honestly.
Q: I sometimes get emotional or upset when journaling. Is that normal?
Yes—strong feelings are normal and often healthy. Youre processing real emotions, which can bring tears or anger. Pace yourself and take breaks; follow tough entries with something soothing. Ending with a brief affirmation can help you reset. If it feels overwhelming or ongoing, consider talking with a therapist.
Q: Can journaling help with anxiety or depression?
Journaling can support (not replace) treatment. It turns vague worries into words and can reduce their grip. Gratitude lists and tracking patterns or triggers may lift mood and offer insight. Bring insights to therapy if you have a provider. Use journaling alongside professional help and other supports.
Q: I feel like I dont have time to journal. Any suggestions?
Keep it tiny—one line or five minutes counts. Journal in small pockets: during coffee, on transit, or before bed. Set a reminder or tie it to an existing routine. On busy days, use bullets or voice notes to keep the habit alive. Think of it as mental hygiene that can actually save time by improving focus.
Q: What should I do with my old journals?
Do whatever brings peace. Keep them as a personal archive, selectively save meaningful pages, or digitize and store securely. If they feel heavy, its okay to shred or ceremonially let them go. A "decide later" plan works too—box them and revisit in a year. Theres no rule; theyre yours to keep or release.
