How to Start Journaling

Spending just a few minutes writing each day can help transform journaling into a lasting, calming practice.

A simple notebook may be one of your most effective wellness resources. Journaling brings many advantages — from lowering stress to promoting greater self-understanding.

When anxious or negative thoughts surface, it’s easy to get swept up in them.

Putting those thoughts on paper, though, “creates distance and room to evaluate them more objectively,” says Sabrina Romanoff, PsyD, a clinical psychologist based in New York City.

This separation is known as cognitive defusion, a useful idea from acceptance and commitment therapy. “The point is that you aren’t your thoughts, emotions, or bodily sensations; rather, you are the context in which they arise,” Romanoff explains.

If your thoughts aren’t helpful, you don’t need to accept them as truth. Journaling can help you observe your thoughts as distinct from yourself.

Whether you’re new to journaling or getting back into it, try these strategies to build a routine you’ll keep:

1. Start with a micro-step

At first, avoid taking on too much.

Consider setting a timer for only 1 or 2 minutes for your writing session.

2. Choose simple tools

Begin with whatever format fits easily into your day, suggests Romanoff, such as:

• typing in a blank document on your computer
• using a notes app on your smartphone
• writing with pen and paper

3. Anchor your practice

Attempt to journal at the same time each day. You might capture your thoughts upon waking or reflect on the day before you go to sleep.

You can also attach journaling to an established habit to make it likelier you’ll continue.

4. Track connections

To enhance self-awareness, note your responses to a particular situation each day. You could write:

• What happened today.
• How this made me feel.
• The thoughts I’m having about it.

5. Use a prompt

Prompts are an effective way to deepen self-knowledge. They’re especially useful when you don’t know what to write about.

Try these suggestions from Lori Ryland, PhD, LP, a psychologist and chief clinical officer at Pinnacle Treatment Centers:

• List your favorite childhood memories.
• Spend time in nature, then write about the experience.
• Describe an activity you fear or love and explain why.
• Portray yourself — your personality and roles at work and home. Then describe how a close friend or family member might view you.
• If you woke up tomorrow with everything you desire, what would that look like? Where would you be? Who would be with you? How would you spend your time?

The takeaway

Keeping a brief daily journal can:

• lower stress
• enhance your sense of well-being
• help you better identify your needs

To form a habit, begin with a few minutes or more depending on what feels right. You can explore worries, record the present moment, or respond to a prompt — the choice is entirely yours.