Journaling can be the absolute best way to declutter your mind, release stress, and become a better version of yourself. It’s a place where you can be completely vulnerable with yourself. It allows you to let your thoughts out, check in with yourself, and see where you’re going and what’s really going on in your life.
Sounds great, right? Well, it can be. For some people, though, journaling is difficult to stick with. You start off strong for a few days, then forget about it a week later. Maybe you pick it back up again, only to stop when you’re busy. Life gets crazy and you feel like you’re not journaling “properly.”
Pretty soon your journal is just another book on the shelf.
If that sounds like you, never fear. You’re not alone.
The magic in journaling doesn’t just happen by starting. The magic happens when you actually stick with it. That’s what this post is here for. Below I’m going to give you five tips you can use to build a journaling habit that lasts…
… even when life gets messy and you don’t want to write.
5 Tips for Consistently Journaling
1. KISS – Keep It Short & Simple
When it comes to reasons why people stop journaling, complexity is at the top of the list. Many believe they have to write pages and pages of meaningful thoughts each day. But you don’t have to.
Start small.
If you want journaling to become a habit, keep it simple. Don’t try to write something lengthy or big. Don’t worry about sounding intelligent or eloquent. Just write what’s on your mind right now—no matter how short it is.
Let go of the urge to write pages at a time. It can be as simple as two minutes. Write about your day or how you’re feeling. That’s powerful enough.
The easier journaling is for you, the more likely you are to continue doing it. Many of the most successful journal keepers in the world say their simplest writings are the most meaningful.
There’s even research backing this up. A study published in JMIR Mental Health found that short daily journaling can reduce anxiety and benefit mental health.
When it feels like a hassle to journal, you won’t want to do it. But when it’s something you can do in two minutes? Something that’s easy? You’ll make it happen—even on your busiest days.
Read also: 25 Habits of Highly Organized People
2. Pick The Same Time Everyday
Journaling is a habit, plain and simple. And like any habit, it works best when it has a home in your daily schedule. One of the easiest ways to stay consistent is to anchor journaling to a task you already do every day.
Choose a time that will work for you most days. Some love journaling first thing in the morning. Others prefer right before bed when they can look back on their day. You might even enjoy journaling during lunch or after dinner.
The point is to make it part of your daily routine. By assigning your journaling a certain time each day, you’ll be more likely to remember to do it and won’t feel tempted to skip it.
If you try to journal whenever you “have free time,” you’ll most likely forget or keep putting it off. But when it’s done at the same time every day, it becomes second nature—like brushing your teeth or checking your phone. It’s just something you do.
According to research from University College London, repeating a behavior in the same context will cue your brain to do it automatically. That’s why picking a set time is so powerful.
So don’t wait until you “feel inspired.” Choose a time and start journaling then.
Read also: 8 Way to Write a Nice Reading Journal
3. Use Prompts If You Get Stuck
There will be days when you want to journal but aren’t sure what to write about. Other days your mind will go completely blank. Use prompts.
Journal prompts are quick questions or statements that help you start writing. They give your mind direction so you aren’t staring at a blank page. They can be as simple as:
What am I grateful for?
What am I running from?
How did I feel today and why?
Keep a list of journal prompts in your journal or print some off to keep handy. Whenever you feel stuck, just open up with one and start writing your response.
Prompts can help take the pressure off trying to conjure up something “profound” to write about. Instead, they focus your thoughts and keep you on track. The longer you journal, the longer your response will get. And the more honest you will be with yourself.
You can find journals with prompts in them, blogs like this one with prompts, and even apps. Some give you beautiful printable calendars with a new prompt for each day. But you don’t need anything fancy. Something as simple as “How am I feeling today?” can be enough to get you started.
Read also: 6 Daily Habits to Stay Organized
4. Don’t Worry About Being “Perfect”
There’s a secret hobby killer that sneaks up on most people. The desire to “do it right.”
You may think your writing has to be neat. Or profound. Or perfectly spelled. Let that thinking go.
Here’s the thing about journaling: there is no wrong way to do it.
This is your journal, no one else’s. You don’t have to prove yourself to anyone… not even yourself. You’re not being graded on your journal. You’re writing to learn, to process, and grow as a person.
Don’t try to write fancy. Don’t try to be neat and orderly. Write like you’re thinking. Write in chunks. Write like nobody will ever read it (because they won’t… unless you want to share your journal). That’s the beauty of journaling.
Journaling can be truly liberating when you let go of the need to sound good, be neat, and write something meaningful. When you realize it’s just for you and you’re safe to be completely honest. That’s when it works.
The best journals out there aren’t neat and perfect. They’re full of insight on the user’s thoughts. You can cry in your journal. You can rant. You can cross things out. It’s all part of the process.
The more you allow yourself to be imperfect, the more you’ll enjoy journaling.
5. Don’t Break The Chain
Nothing builds a habit quite like maintaining a streak. After you finish journaling for the day, mark your calendar. You can use a physical calendar, habit tracker, or app like Streaks, as long as you can see your streak growing each day.
The goal is to not break your chain. After day three, you will literally not want to break your chain of days checked off.
Having a streak creates this little push inside your brain that makes you want to write even when you don’t feel like it. And trust me, it can be as simple as one sentence. One sentence is all it takes to keep your chain going. And that, my friend, makes you a winner.
As your streak gets bigger, your habit will grow with it. Something that used to feel like a chore will become enjoyable. You’ll even notice when you don’t journal.
Your journaling will go from being something you “HAVE to do” to something that is part of your identity. And that, my friends, is what helps good habits stick for the long haul.
You don’t have to be perfect. If you miss a day, start back tomorrow. But if you can, don’t break your chain. Make that your little promise to yourself.
Wrapping Up
Journaling can be simple. It doesn’t have to be serious or insane amounts of depth. You don’t even have to do it daily (though I recommend it). But if you want to reap the benefits of journaling, you have to be consistent.
Start small and keep it simple. Waiting for motivation to strike or trying to make your entries perfect will only hold you back. Just start writing. It can be as simple as two minutes a day. Doesn’t matter if your handwriting is garbage. Doesn’t matter if you think you have nothing to say. Just show up.
Journaling is one of the least expensive tools you can use to declutter your mind, learn more about yourself, and improve your emotional strength. And it’s right here waiting for you.
Give yourself permission to show up for yourself, even on the days you don’t feel like it. Let me tell you, that’s where most of the growth happens. Not on the days where your entries are “fantastic,” but on the days you just sit down and write anyway.
Before you know it, your journal won’t be just a notebook of words. It will become your safe place to learn what you think about, how you feel, what you’re scared of, and what you hope for. When that happens, journaling stops being a chore and becomes your greatest gift.
Frequently Asked Questions
How long should I journal each day?
It can be as simple as two minutes. Short and simple is enough.
What if I don’t know what to write about?
Use prompts. Even “How am I feeling today?” is enough to get you started.
What if I miss a day?
Start back tomorrow. If you can, don’t break the chain—but if you do, keep going anyway.
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Awesome blog.