You sit down with the shiny new notebook that you purchased just for journaling, only to have your mind go completely blank before you even begin. Maybe because of my years as an English teacher, I can spot the look of panic, the blank stare into space, of someone who really wants to write but doesn’t know where to begin.
Why Journaling Feels So Hard
My biggest hindrance to writing was always my perfectionism. There was a fear of “doing it wrong,” and I put a lot of unnecessary pressure on myself to make sure that whatever I was writing was meaningful enough to warrant one of my blank pages.
It can be difficult to know where to start, and I hope to offer a few suggestions for how to proceed when you feel it’s too hard even to begin. In all honesty, journaling is one of those things that is better to do poorly than not at all. You don’t have to write perfectly. This is your chance to write whatever you want to write, however you choose to write it.
What Journaling Actually Is
Journaling doesn’t have to be perfect, and I would argue that, no matter the outcome, the process of journaling is what provides the most meaning and opportunity for reflection. My daily journal, which is basically my grown-up diary, is far from perfect or aesthetic in any way.
It was really freeing to remind myself that no one will ever see those pieces of writing except me, so I can write anything and everything that floats across my busy mind. My journal is full of messy thoughts that I stitch together as I write, hoping to create some sort of deeper meaning. But, I remind myself, it’s okay if I don’t. It’s okay if I write in fragments, or lists, or just observations about my day. There are no external rules, so I try not to add any internal limitations to myself either.
How To Start: 5 Simple Ways to Start Journaling Today
Tip #1: Start with your physical world
If I find myself unsure where to begin, I start by describing my surroundings, talking about my day, or making a list of things on my mind. This stream-of-consciousness style can feel kind of silly or juvenile at first, but I’ve found that it usually serves as a warm-up for the deeper thoughts and ideas percolating beneath the surface. Remember, writing is a process.
Tip #2: Do it badly (on purpose)
Sometimes, I will keep going with the stream-of-consciousness format, and I don’t actually try to make it any better. It removes a lot of pressure if I tell myself from the beginning that it’s going to be bad. There is nowhere else to go but up.
Tip #3: Use sentence starters
This is something I always did with my students, and it really helped them learn how to frame their thoughts and ideas without getting hung up on the syntax or structure. Start with simple phrases: “Today I feel…” or “Right now, I’m thinking about…” or “I really want…” These sentence starters can help jump-start your thinking while also removing some creative pressure.
Tip #4: Use lists or bullet points
Sometimes, punctuation and syntax are the main obstacles. If you find structuring your ideas into cohesive sentences a pain point, you should definitely start with lists or bullet points. It’s a basic, low-stress way to get all your ideas on paper without feeling pressured to write them cohesively.
Tip #5: Time yourself
This might sound counterintuitive, but set a timer. Setting a timer gives your brain a set amount of time to work, rather than staring at a blank page for an indefinite amount of time. I like to set a 7-minute timer and write as much as I can without stopping. After the 7 minutes are over, no matter what, I will stop writing and move on. The timer really helps me get focused on the writing task at hand.
A Few Easy Journal Prompts to Help You Get Started
- What’s on my mind right now?
- What did my day look like today?
- What’s been weighing on me lately?
- What are three things I truly enjoy right now?
- What am I feeling but not saying out loud?
- Today I feel…
- One thing on my mind is…
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How to Make Journaling a Cozy Ritual
Sometimes, if I am not in the mood to journal or I don’t know where to begin, I like to do a few different things to romanticize my experience. Personally, I love to have a quality pen and paper. Recently, I have gotten really into fountain pens, and I’ve found that elevating my pen game has made a real difference. It makes me really want to journal, especially compared to an average ballpoint pen. If you’re unsure where to begin with fountain pens, try the Pilot Kakuno with either the fine nib or the medium nib. Don’t forget to buy some extra ink!
I also like to light a candle (I go through a lot of candles in my house!), make my favorite tea in my glass teapot (also so adorable), get my cozy writing playlist going, and make sure my environment is clutter-free and cozy. I personally need a good blanket and adequate back support. Can you tell I’m over 30?
Common Mistakes to Avoid
Keep it simple and gentle. You should avoid:
- Waiting for the “perfect” moment to begin
- Trying to sound deep and poetic
- Forcing long entries
- Being critical of your writing
How to Stay Consistent
Here are a few tips to make sure you keep at it:
- Keep your entries short
- Journal at the same time each day, if possible
- Leave your journal in a visible location
- Be kind to yourself if you miss a day or two
Conclusion
You don’t need to be a serious writer to start journaling. Armed with a pen and paper, it is up to you to decide what kind of writing and reflections you want to record. You aren’t trying to impress anyone or be anything you aren’t. Just keep in mind that it is supposed to be fun!
