Starting a journal is one of the simplest, most powerful ways to bring clarity to your thoughts, strengthen self-discipline, and gently shape your inner life. All you need is a place to begin and the willingness to show up. In a previous article, I outlined ten reasons why you should start writing a journal. This article offers practical advice on getting started.
Set up your journal
First, choose a format you’ll actually use. A bound paper notebook works beautifully because it’s distraction-free. An electronic notes app is fine if you’re always on your smartphone. Keep it simple: a journal, a pen or keyboard, and a regular time. I recommend writing by hand as the physical act of making marks on paper improves comprehension, aids memory and imagination, and triggers your brain to pay attention to the writing task.
If you do decide to use a paper journal, choose a favourite pen that rests well in the hand. You may want to use several ink colours for different themes or emotions. Decide where your journal will live: on your bedside table, at your desk, beside a favourite chair, where you eat your breakfast, or in your bag. Where you keep it will depend on where you write.
Establish a writing habit
Consistency and persistence will serve you well as a journal writer. Habits grow best when they are attached to an existing routine. Link your journaling to something you already do, such as writing after your morning tea, before you check your emails, after dinner, or just before bed. Choose a time that’s realistic, and stay regular. I usually write at my desk, late at night.
Here are some further suggestions:
- Make it easy to start. Leave the journal accessible, and keep your pen with it.
- Date every entry for future reference. One of the joys of my journal is occasionally to go back and read what I wrote on this day one year ago, or five or ten years ago.
- Set a small goal, at least to begin with. Don’t aim for ten pages a day – five minutes or half a page of writing may be sufficient. You’ll know when you have written enough words.
- Avoid multitasking and other unnecessary distractions as you write. Put your phone on airplane mode. Perhaps lock the door to give yourself an extended time of uninterrupted writing.
- Listen to music or light a scented candle to improve your mood and establish your new ritual.
- If you miss a day, don’t feel you need to do yesterday’s task before today’s. Unless it’s important to record what happened on your missed day, just write today’s journal.
- Consider doing your regular writing in a café or park rather than at home or the office.
Start writing
It can be difficult to make a start. If you’re struggling, begin with the basics: today’s date, and location (if it’s relevant, such as at a holiday location). Then answer these three questions:
- What happened today? (facts)
- How did I feel about it? (emotions)
- What do I need now? (wisdom)
Write quickly, avoiding long pauses. Write whatever comes to mind. Ignore the Inner Critic and the Internal Censor. Your writing doesn’t have to look professional or entirely coherent. It’s meant for your eyes only. Grammatical structure such as the standard use of paragraphs, headings, and punctuation is irrelevant. Keep your writing honest, not polished. You are writing for clarity, not applause.
If you do get stuck, use additional prompts such as: What am I grateful for? What is weighing on me? What did I learn? What am I avoiding?
Use your journal to record quick thoughts, memories, and snatches of overheard conversations. But you should also aim to write for a solid block of minutes every day. If you also write creatively every day, separate your writing tasks into two blocks: first journal about your day, then give yourself space for creative work.
Finish the day’s writing task
Remember to protect your privacy. If you create content that others should not read, keep your journal in a secure place. Ask family and friends to resist the temptation to read your entries without permission. At the front, write your name, email address and phone number, along with a notice such as, “This is my private journal. Please do not read it without my permission.” If privacy is crucial, consider using an electronic journal with password protection.
Don’t overwork it. Before you feel emotionally drained or physically exhausted, stop and take a deep breath, and close the journal. The goal of journaling isn’t to record everything that happens in your day. The goal is, over time, to become more aware, more grounded, and more present. So start small, stay faithful to your writing intentions, and you’ll be amazed what a treasure your journal becomes.
Rev Dr Rod Benson is General Secretary of the NSW Ecumenical Council and a minister of the Uniting Church of Australia serving at North Rocks Community Church in Sydney. In addition to professional and creative writing, he writes a daily private journal.
Image source: Dorothy Zennuriye
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