“When you write in a notebook, your thoughts are in a place. It's like they’ve been taken out of your head.” — Natalie Goldberg author of Writing Down the Bones
Journaling can be a wonderful way to explore and care for your inner world. It can also go awry if you find yourself slipping into rumination or overwhelm when you sit down to write. If you’re curious about journaling, you may find prompts or structure to be helpful.
5 Ways to Try Journaling
1. KNOW YOUR STYLE
Journaling doesn’t have to look one particular way. For some people, words aren’t always the easiest path and writing might feel like a chore rather than a support. Reflection doesn’t have to involve handwriting, typing, or even complete sentences.
Some people reflect through:
Drawing
Silence or stillness
Speaking out loud or thinking quietly
What resonates with you? You might try:
Sketches, comic strips, or collage instead of sentences
Voice memos, typing, or mind maps
Journaling in the dark, using noise cancelling headphones, opting for soft lighting
Reading a prompt and noticing what emotions come up, even if you don’t “answer” it on paper
The key is to follow what feels soothing, supportive, or neutral to you! Test out a variety of reflective approaches to see which feel most natural. These may become part of your unique journaling style!
2. START WITH A CHECK-IN
Before diving into a topic, take a moment to check in with your body and emotions. You might ask:
What am I feeling right now — physically or emotionally?
On a scale of 1–10, how grounded, tired, or charged, do I feel?
This sets a baseline and serves as a reminder that you can pause or pivot to another more soothing activity if the writing feels overwhelming.
3. USE STRUCTURE
Free-writing isn't for everyone. If open ended journaling leads to spirals of self-criticism or over-analysis, try prompts that offer some structure:
What is one way you’ve shown up for yourself, even if no one else noticed?
What is a decision you’ve made that you feel quietly proud of? What would it look like to gently build on this momentum?
What are you tired of carrying? And what might it feel like to set it down, even briefly?
If I zoom out, what might the compassionate, wisest version of me see in this situation?
A timer can help create a gentle container for reflection so journaling doesn’t feel endless or become an invitation to overthink. Rather than focusing on how much you write, give yourself a set amount of time to explore, notice, and then pause.
4. YOU DON’T HAVE TO GO DEEP
Supportive journaling can be:
A list of what’s on your mind (even a grocery list)
A single sentence like: “This is hard, and I’m still here.”
Doodles, scribbles, or lyrics
Nothing is too small!
5. CLOSE WITH GROUNDING
After you've opened something tender, or even emotionally exciting, it can help to take a moment before moving on with your day.
Write something stabilizing:
One thing I’m grateful for right now
A phrase or quote that resonates with you
A small next step I can take, like drinking water or opening a window
Or maybe you’d like to repeat a grounding phrase:
I am safe in this moment
I choose care over perfection
I am doing the best I can
I am allowed to be exactly as I am
Or you could move to reset:
Shake out your hands or stomp your feet
Tense and then release your shoulders
Sing, sway, hum, stretch, or listen to a favorite song
Wash your face or change into comfortable clothes
Put on a fun color shoe, lipstick (if you’re into that), or favorite shirt
FINAL THOUGHTS
When approached with care and structure, journaling can be a steady companion. The page offers a quiet place to witness and express yourself in whatever way feels right. There’s room to be messy, honest, creative, and real. And how refreshing is that?!
As you return to the page more regularly, you might notice gentle shifts, or maybe even sudden lightbulb moments. On many days, you won’t notice anything at all, and that’s okay! This practice doesn’t ask you to arrive with answers. It simply gives you a place to show up as you are.
“I think of writing as a spiritual practice — a way to ground myself in the world, and also to reach out.”
— Ocean Vuong
