• Kat Schultz

How to Start Journaling


Journaling is widely touted as being beneficial for mental health. It can reduce anxiety, release emotions, and help you regulate. Plus it can be cool to look back on your old journals and gain some insight into your past. But if you're new to journaling, how do you start?


Start small. You don't have to write a novel every day. Start with a sentence or a paragraph. Try one of the 'One Line A Day' journals that give you space for a paragraph every day for five years (oof). This is the one I use. Or just write less in an empty journal.


Build it into a routine. Try fitting journaling into an existing routine. Maybe make it part of your evening routine, journaling before you go to bed. Keep your journal on your nightstand to help remind you to use it.


Get supplies you like. It may feel frivolous but getting a journal and pen that you really love can go a long way toward helping you actually write. Get as fun and flamboyant as you need to to encourage yourself. Buying stationery can be fun!


Use prompts. There are many journals that have guided prompts to get you writing. Some people find these very helpful to start their journaling. If you open your journal just to stare at the blank page without writing, prompts might be for you. Others find they chafe their freedom of expression. It's up to you!


Try a DBT journal. There are journals out there specifically made for those learning and practicing Dialectical Behavior Therapy skills. Alicia reviewed what's out there on our YouTube.