I started journaling when I was seven years old. But it wasn’t my idea. My mom made me do it. I remember sitting at the kitchen table with a speckled composition notebook and hating every second of it. I didn’t know what to write and I didn’t see why my silly, little day needed to be documented. But, twenty-some years later, I’m still doing it. It is only in the last five years have I really made journaling into a practice. I had an extremely on-again off-again relationship with my notebook, especially throughout high school and college. Homework and extra curriculars always took first place and I had little energy left over for more writing.

Now, as an adult with a career and a wonderful lack of homework, I make time most days to write a page or two. More often than not, when I mention my journaling to a friend, they reply with some version of, “Oh, that sounds great! But I could never do it. I wouldn’t know what to write.” I can’t help but be reminded of my younger self, slouched over the composition book, racking my brain for anything worth writing down. It’s a tough place to be in: wanting to do something but not knowing how to start. So, I thought I would share some tips and tricks I have developed over my twenty years of journaling.

Tip 1: Write Exactly What You Are Thinking

If you were to read my journal, you would be shocked at how many entries start with, “I don’t know what to write.” Yet, after that sentence, the entry continues. The hardest part is always getting started. The point of journaling is to take what is in your head and put it on the page where you can see it. If you are feeling anxious about starting a journaling practice, write about that! For one sentence or for a whole entry. The beauty of journaling is that it really doesn’t matter what you write, only that you do it.

Tip 2: Write Like Nobody is Reading

Sometimes I fantasize about an archeologist discovering my journals hundreds of years from now. They’ll uncover an old trunk and find all my journals from throughout the years neatly bundled inside. But that is an audience that probably won’t ever exist. When I was a kid, I would write like it was a guarantee that my mom or my sister would read my journal behind my back. As an adult, I realized they never cared and were way to busy with their own lives to be that invested in my journals. My journals are for me and your journal should be for you. There is no need to turn your writing process into a performance for someone else.

Tip 3: You Probably Won’t Journal Every Day

Life happens! It is hard to set aside time every day. Don’t be discouraged if you aren’t journaling as much as you’d like. It takes time to build habits. Personally, I don’t have a set schedule for when I journal. Whenever I have a free moment, I pull out my journal. I carry it with me in my purse so I am always prepared. Sometimes I journal multiple times a day, sometimes I go a week without journaling. I know some people who prefer to set aside time in their weekly schedule because if they don’t, it won’t happen. Try a few things and figure out what works best for your life.

Tip 4: Journal by Hand

I know some folks like to keep a digital journal. And I will admit, it is more convenient. But I believe in the power of writing things out by hand. Typing allows us to write much faster. Writing with a pen and paper (or even a tablet and stylus) forces us to slow down and really focus on what we are writing. According to this article from Scientific American, writing the traditional way forces our brains to actively process information verses typing which allows us to speed through information so quickly we probably won’t retain it. Journaling by hand allows us to process our emotions and lives slowly and carefully. Journaling isn’t meant to be done as quickly as possible. It is an opportunity to take a step back from the craziness of life and evaluate how you feel about it.

There you have it! My four tips for getting into journaling. I hope this is the start of a long relationship between you and your notebook! And consider checking out our other post, Setting Good Writing Goals.