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Self-Care | Happiness

How to Journal Daily for Better Mental Health

Do you ever feel overwhelmed or drained?

Does it seem like modern life has taken its toll on your mental health and well-being?

If so, then journaling might be exactly what you need!

What is Journaling?

Journaling is more than just keeping a diary – it’s a powerful practice of self-reflection and personal expression. At its core, journaling involves regularly writing down your thoughts, feelings, experiences, and observations. Whether you’re documenting daily events, exploring your emotions, or working through challenges, journaling provides a private space for self-discovery and growth.

man journaling

For beginners, journaling might seem daunting, but it’s actually quite simple to start. All you need is something to write with, something to write on, and a willingness to express yourself honestly. There’s no right or wrong way to journal – your own journal is uniquely yours, and you can customize it to fit your needs and preferences.

Benefits of Journaling

Let’s talk about why journaling is such a powerful practice. The benefits might surprise you!

A Safe Space for Processing Thoughts and Feelings

Ever notice how writing something down can instantly make you feel lighter? That’s because journaling gives you a judgment-free zone to explore what’s on your mind. Think of it as having a heart-to-heart conversation with yourself, where you can be completely honest without worrying about what anyone else might think.

When you’re stressed or anxious, your thoughts can feel like a tangled ball of yarn in your head. Writing them down is like carefully unraveling that ball – suddenly, everything becomes clearer and more manageable. Plus, when you put your emotions on paper, you often start to notice patterns. Maybe you always feel grumpy on Monday mornings, or perhaps certain people or situations consistently boost your mood. These insights can be eye-opening!

woman looking up lost in thought

A Personal Growth Journey

Think of journaling as being your own life coach and cheerleader rolled into one. Reading through previous journal entries is like watching a movie of your life in slow motion. This kind of self-awareness helps you catch all those little details you missed the first time around. You might realize why certain situations always seem to push your buttons or discover that you handle challenges better than you give yourself credit for.

Journaling also makes an amazing accountability partner when you’re working on personal goals. Want to start a new exercise routine? Learn to meditate? Finally write that novel? Writing about your progress is like leaving breadcrumbs along the path – you can always look back to see how far you’ve come, and it helps keep you moving forward. Those small wins you record along the way become fuel for bigger achievements.

A Natural Mood Booster

Here’s something cool about journaling – it’s like having a reset button for your mood. Had a rough day? Feeling overwhelmed? Spending just a few minutes with your journal can help shift your perspective. It’s as if you’re emptying your mental inbox, making space for more positive thoughts to flow in.

Writing about things to be grateful for (even tiny ones!) is like collecting sunshine in a jar. On darker days, you can open up your journal and remember that time you nailed that presentation, got a warm hug from a friend, or simply enjoyed a perfect cup of coffee. As you make a habit of recording these moments of gratitude, you’re training your brain to spot more things to be thankful for in your daily life.

The best part? Research backs this up. Studies show that regular journaling can help us reduce stress, boost our mood, and even improve our self-confidence. It’s like having a mental health toolkit right at our fingertips – no prescription needed!

woman in denim sitting outside journaling

Now that you’re excited about the benefits of journaling, let’s get you set up with everything you need to start your practice.

Essential Journaling Supplies

Before you begin your journaling journey, it’s helpful to choose the right tools for your practice. The most important thing is finding a journaling method that resonates with you – one that you’ll enjoy using every day.

Choosing Your Journal Format

You have several options for where to keep your journal:

  • Physical Notebooks: Traditional bound journals or notebooks with lined, unlined, or dotted paper. Consider factors like paper quality, size, and binding type.
  • Digital Apps: Apps (like the Do Happy App!) offer convenient journaling on your phone or tablet, with features like reminders and mood tracking.
Do Happy Journal - Do Happy App - a little dose of happy
  • Online Journals: Digital platforms that let you type your entries and access them from any device.
  • Voice Notes: Some people prefer recording their thoughts using voice memo apps.

Choose a format that fits your lifestyle and preferences. You might even combine approaches, such as using a physical journal at home and a digital app when traveling.

Basic Physical Supplies

  • Pens: Start with a reliable everyday pen that writes smoothly. Many journalers prefer gel pens or fine-liners for their consistency and comfort.
  • Highlighters: Useful for emphasizing important points or creating visual organization.

Optional Creative Supplies

  • Colored Pens or Markers: Great for color-coding or adding creative elements
  • Washi Tape: Decorative tape for borders, tabs, or accent elements
  • Stickers: Can be used for decoration or as visual markers
  • Ruler: Helpful for creating clean lines and borders
  • Pencils and Eraser: Useful for sketching or preliminary layouts

Remember, you don’t need all these supplies to start journaling. Begin with the basics and add more as your practice evolves.

With your journaling supplies in hand, let’s explore the different directions your practice can take.

Types of Journals

There are so many different types of journals you can keep, and each one serves a unique purpose. Let’s explore some of the most popular types – you might find yourself drawn to one or even inspired to combine several!

Let’s start with Personal Growth Journals. These are wonderful tools that help us grow as people. A Gratitude Journal encourages us to slow down and notice the good things that happen every day. A Dream Journal helps us capture those wild nights when our subconscious runs free, allowing us to explore patterns and meanings in our dreams. A Goal-Setting Journal provides space to break down big goals into smaller, actionable steps and track our progress along the way. A Habit Tracker helps us monitor daily routines and behaviors that shape our lives (coffee, exercise, reading, etc.).

Next up are Creative Journals. An Art Journal combines writing with sketches, collages, and visual inspiration. A Travel Journal captures adventures and preserves memories from our trips through words, tickets, photos, and other mementos. A Food Journal becomes a personal cookbook of favorite recipes, meal plans, and culinary discoveries. A Poetry Journal holds our favorite poems, meaningful quotes, and personal verse.

Then we have Wellness Journals, which support our mental and physical health. A Mood Journal helps us recognize patterns in our emotions and identify what influences them. A Fitness Journal tracks workouts, nutrition, and progress toward health goals. A Meditation Journal records insights and revelations from mindfulness practices. A Sleep Journal helps us understand our rest patterns and make adjustments for better sleep.

Finally, there are Professional Journals. A Work Journal documents career achievements, challenges, and growth opportunities. A Project Journal organizes ideas and tracks progress on ongoing initiatives. A Learning Journal captures new knowledge, skills, and lessons learned along the way. A Bullet Journal combines planning, tracking, and note-taking into one flexible system.

Remember, there’s no rule saying you have to stick to just one type of journal. Different kinds of journals serve different purposes. You might keep a gratitude journal by your bedside, a bullet journal for work, and an art journal for weekend creativity. The key is to choose what resonates with you and adapt it to your lifestyle.d creativity. The key is to choose what resonates with you and adapt it to your lifestyle.

How to Journal Daily for Better Mental Health

Now that you understand the benefits of journaling, let’s dive into how to do it! 

The great thing about journaling is that there is no right or wrong way to do it; all that matters is that it works for you and your unique needs.

Things to Consider Before You Start

If you’re serious about starting a journaling habit, take time to consider the following:

Frequency

Determine how often you will write in your journal. Daily journaling is the most beneficial, but is that doable for you right now? Weekly or bi-weekly may be a better option. Remember, consistency is key when it comes to journaling, especially when you’re first starting, so try to find a frequency that you can stick with.

Time of Day

Set aside a regular time of day when you will write without interruption or distraction from other activities. This could be first thing in the morning or last thing at night; whatever works best for you. Make sure this time is kept sacred for your thoughts to flow freely onto the page.

Atmosphere

woman journaling outside

Create an atmosphere that makes you look forward to your journaling routine. Find an area in your home or office where you feel relaxed and inspired to write – somewhere free from distractions like TV screens and phones ringing off the hook. A cozy corner of your bedroom or living room, or perhaps a quiet spot in your backyard – wherever makes you feel calm and creative.

Your Commitment

If you decide you’re going to journal, make sure to stick to it. Even if you don’t feel like writing, your commitment to yourself will help you stay on track.

If you’re going to be away from home for a while, take your journal (or a travel version) with you and make sure to write in it at least a few times each week. Any downtime in a quiet space is a great opportunity for a quick journaling session.

With consistency and dedication, journaling will quickly become part of your daily routine.

Start Writing!

Now, it’s time to start writing.

You can start with a few sentences that capture how you’re feeling in the moment and then expand from there. You can write about your victories, your goals, or any interesting ideas that come to mind while you journal.

When journal writing, try not to worry too much about grammar or spelling; the goal is to get your thoughts out of your head and onto the page.

And don’t forget to re-read what you’ve written in your journal, either during the same writing session or a few days later. Reflecting on your thoughts and emotions can help you gain clarity and perspective, allowing you to make more informed decisions.

Journaling Prompts

If you’re not sure what to write about, these journal ideas and prompts can help. They provide structure and guidance, allowing you to focus on writing without getting overwhelmed or stuck in writer’s block. 

journal with journaling prompts

Here are some ideas:

Reflect on Your Day

Writing about what happened during the day is an easy place to start. Describe what happened during your day, both good and bad. Think about the people you encountered and any events that significantly impacted your day. Write down your thoughts and feelings, how you responded to situations, and what you learned.

Set Goals and Make Plans

Writing down goals helps make them tangible and more likely to happen. Brainstorm short-term and long-term goals you have for yourself, such as learning a new skill or taking up a hobby. Then, create actionable steps to achieve those goals by breaking them down into smaller tasks. Document any struggles and lessons learned along the way, and celebrate your progress.

Express Gratitude

Try gratitude journaling to recognize and appreciate the good things in life. This will help shift your focus from negative thoughts and feelings towards being thankful for all of life’s blessings.

gratitude journal

You can incorporate gratitude into your daily journaling practice by writing down three or more things you’re thankful for at the top of the page. This can be anything from the simple joys of life, like a sunny day, to bigger accomplishments, like a promotion at work.

You can also consider keeping a separate gratitude journal, where you keep an ongoing list of things you’re grateful for that you add to every week, such as on Thankful Thursday. You can be creative with this, such as using photos or magazine cutouts and writing in bright colors.

Explore Your Emotions

Freely express your feelings and emotions without worrying about judgment or fear of criticism from others. Ask yourself questions like “What am I feeling right now? Why do I feel this way? What do I need right now?” These questions can help you gain insight into what is causing certain emotions.

This self-reflection can also help you identify unhealthy patterns and habits, such as overthinking or holding onto grudges. Writing in your journal can help you move through these emotions instead of bottling them up.

Record Memories & Milestones

Keep track of significant life events like birthdays and anniversaries, as well as those everyday moments that bring you joy. Write down what was special about each moment, who you shared it with, and how it made you feel. The details will help remind you of everything meaningful to you when you review your journal.

When you’re ready to start journaling, check out our specialized journal prompt collection to support every part of your journey!

Explore Our Journal Prompts Collection

365 Daily Journal Prompts: A full year of writing inspiration
Self-Care Journal Prompts: Nurture your well-being
Mindfulness Journal Prompts: Stay present and aware

Journaling Tips: Your Guide to Getting Started

Your journaling practice can become a non-negotiable ritual, even when it feels overwhelming to start. The truth is, journaling isn’t something to check off your to-do list – it’s a journey of self-discovery, and like any journey, it takes intention and time.

Find Your Perfect Time and Place

Claim a specific time and spot in your day as your own. Maybe it’s early morning with a steaming cup of coffee in a cozy chair. Perhaps it’s right before bed or during lunch break. Whatever you choose, commit to it. Your future self will thank you.

woman journaling in bed

Start with Just 5 Minutes

Here’s the secret: you don’t need to block off hours of your day to journal. Start small – 5 minutes a day is all it takes. This tiny window of time is enough to process your day without feeling overwhelmed by the pressure of “I need to write a novel in my journal tonight.”

Focus on the Positive

When describing people or situations, use kind adjectives that lift you up. This isn’t about ignoring problems or sweeping issues under the rug – it’s about creating a safe space for your mind and heart. When you focus on the positive, you’ll find yourself approaching life with more curiosity and patience.

Choose Words That Evoke Emotion

Use descriptive words that bring your entries to life – joy, gratitude, peace, and excitement are so much more powerful than simple yes or no answers. Make your journal come alive with sensory details that transport you back to the moment you’re writing about.

Set Achievable Goals

Start with a simple goal: one week of journaling. That’s it. When you reach that milestone, celebrate! Treat yourself to something special. You’ve built a new habit, and that’s something to be proud of.

Mix Up Your Methods

Feeling stuck? Try a new prompt or format. Doodle in your journal, write lists, or record voice notes about your day. Journaling isn’t limited to written words; it can be poetry, sketches, song lyrics, or even collaged images that speak to you. The most important thing is to make it your own.

September journal

Overcoming Challenges

It’s natural to encounter roadblocks when journaling. Try not to get discouraged! Here are some common obstacles you may face and how to overcome them:

Writer’s Block

Facing a blank page can be intimidating, and knowing what to write about can be difficult, so try writing down whatever comes into your head. You don’t have to write in paragraphs or even sentences. Simply jotting down a few words can be enough to get the ball rolling.

If that doesn’t work, try using writing prompts such as “What made me happy today?” or “What did I learn today?” or any of the prompts we provided above. These ideas will help jumpstart the creative process and get the words flowing again.

Feeling Overwhelmed by Negative Thoughts

Journaling is a great way to process emotions, but sometimes negative thoughts can take over if we let them. When this happens, focus on reframing those thoughts more positively.

For example, instead of thinking, “I failed at my project,” think, “This was an opportunity for me to learn something new.” Reframing your thoughts this way can help you look at experiences from a different perspective and keep negative feelings in check.

Fear of Judgment

We all worry about being judged for our thoughts and feelings from time to time – especially when putting them out there on paper. Remember that no one has access to your journal unless you choose otherwise. Your journal is private, so don’t be afraid to be honest with yourself and express how you truly feel without fear of judgment from others. 

Freely write down your thoughts and then rip up the paper if you feel the need to. The act of ripping up the paper can be strangely satisfying and help provide closure to a situation.

person cutting up paper

Lack of Motivation

Sometimes, it’s hard to find the motivation needed for a regular journaling practice, especially if you’re feeling low energy or unmotivated overall. To combat this issue, set small daily goals like writing a page before bedtime or taking five minutes each morning to write before breakfast. Breaking tasks into smaller chunks makes them seem less daunting and helps keep the momentum going.

Finding Time

Finding enough time in our busy lives for self-care activities like journaling can be tricky. Try setting aside specific times dedicated solely to journaling. Whether it’s first thing in the morning or right before bedtime, dedicate that time to journaling so that it becomes part of your daily routine rather than an afterthought squeezed between other commitments.

Making It Stick

One of the biggest challenges when it comes to journaling is making it stick. It’s easy to start a journal, but much harder to keep up with it over time. Here are some tips for making your journaling habit last:

Set Reminders

Setting reminders on your phone or calendar can help you stay consistent with writing in your journal. Try setting an alarm each day at the same time so that you remember when it’s time to write in your journal.

Use an Accountability Calendar

If you find yourself falling off track with your journaling habit, try using an accountability calendar to keep yourself on track. Every day you write in your journal, mark it off on the calendar. This can be a great way to motivate yourself and see tangible progress over time.

Some apps, like the Do Happy App, automate this process. Every day, you write about the elements of happiness that made you happy, and you receive a smile on your calendar. You’ll find it very motivating to keep up your streak of smileys!

Journal Streak of Smileys - Accountability Calendar - Do Happy App - a little dose of happy

Find a Journaling Partner

If you want to stay consistent with your journaling, find a journaling partner. Ask a friend, family member, or colleague to join the habit with you. You can write together or share your entries to keep each other accountable.

Reward Yourself

person celebrating their journaling

Rewarding yourself after completing each entry can also help you keep up with your journaling habit. This could be as simple as taking a few minutes to relax and do something enjoyable after writing in your journal or treating yourself to something special once you reach a certain milestone (like reaching your 100th daily journal entry).

Find Your Why

Knowing why you want to keep up with this habit is important, too – what do you hope journaling will do for you? Write down these reasons and reflect on them whenever your motivation starts slipping away.

Review and Reminisce

Lastly, take some time to review your entries from time to time and reminisce about the moments that you’ve captured. This can be a great way to stay connected with your past and appreciate the growth that you’ve gone through. Knowing that you have your memories written down and readily available for review may also give you an extra push to keep going.

woman smiling as she reads her journal

Final Thoughts

Journaling is a powerful practice that can help you process and explore your thoughts, feelings, and experiences. It is one of the most effective ways to self-reflect and gain insight into your life. 

A regular journaling practice can help you cultivate mindfulness, build emotional intelligence, and gain clarity about yourself and your goals. These benefits outweigh the potential challenges with daily journaling, so try not to get discouraged! Instead, make a commitment to yourself to keep going with your journaling practice and read over our tips above to overcome the challenges.

The fact that you read through this article shows that you are serious about giving journaling a try. So, here is our ultimate tip: just start writing!

There is no right or wrong way to journal, and your daily journaling habit will evolve over time. Don’t be afraid to experiment with different methods, techniques, and topics – the possibilities are endless!

The journaling process is an individual experience; the best way to figure it out is by exploring different approaches until you find what works for you. The sooner you get started, the sooner you will reap all the amazing benefits of journaling, so get started today!

The a little dose of happy blog is full of resources and tips to help you become a happier you. If it helps, read over an article of interest to you and then write in your journal about what you read, how it made you feel, and how you can apply it in your life. You never know what gems of insight you might reveal!

Happy Journaling!

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