A beginner's guide to: Journalling

free writing, brain dumping, daily journalling

Journalling is a simple yet powerful practice of writing down your thoughts, feelings and experiences to gain clarity, self-awareness and emotional balance.

In a hurry and don't have any questions?

  1. Determine the style of journalling you want to try.

  2. Find a comfortable spot out of the way of other people.

  3. Grab your favourite notepad or device for note taking.

  4. When you are ready, head to our Practice Guides and get started.

Looking for detailed practice guides? Hang tight, they are coming soon!

What is journalling?

Imagine having a space where you can freely express your thoughts, untangle your emotions and reflect on your daily experiences – all without judgment or pressure. Journalling offers just that. This accessible and personal practice involves writing down whatever is on your mind, helping you process your feelings, understand yourself better and even solve problems.

Whether you’re looking to relieve stress, track personal growth or simply document your life, journalling is a versatile tool that can be tailored to your needs. It’s not about perfect writing; it’s about making sense of things and getting real with yourself. Ready to start? Let’s get into how journalling can fit into your everyday life.

Why journalling is good for you

Journalling is a powerful tool for supporting your mental and emotional health. It’s accessible to everyone, cost-free and requires no special equipment. You can do it almost anywhere, anytime, and reap the following rewards. Read on for more details!

Emotional clarity

Emotional well-being

Stress reduction

Emotional well-being

Enhanced self-awareness

Emotional well-being, Social well-being

Improved mental health

Emotional well-being

Goal setting and achievement

Self well-being

People who love journalling

Michelle Obama

Person

Alicia Keys

Person

Jerry Seinfeld

Person

Sex and the City (1998-2004)

TV Show

Real people's experiences

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3 experiences

Starting journalling? Read this first

Before you dive into journalling, take a moment to explore the different styles available. Journalling isn’t just about writing down your thoughts – it’s about finding a method that resonates with you. Whether you’re after structure, creativity or simply a way to reflect on your day, understanding the various approaches can help you choose the best fit for your goals and lifestyle.

Common styles

Reflective journalling

Morning Pages

Brain dumping

Prompted journalling

What you might experience

🤔

"What do I even write about?"

😊

"That wasn’t so hard after all."

😬

"Is this really going to help?"

😌

"This is more calming than I expected."

😊

"I’m glad I started this."

Getting started guides coming soon...

Are you ready to start journalling?

We are busy working on detailed getting started guides and individual practice guides to follow.

What you need to know about journalling

Let's compare three different ways to start journalling for the first time: self-led (using online guided sources), group (IRL), and 1:1 with an instructor (online or IRL).

Compare

Recommendation for first-timer

Availability

Average cost per session

Special equipment required

Potential for socialisation & community

Safety & skill building

Space or privacy required

Ease of scheduling

Setup time

Active practice time

Unexpected advantages

Ancestry, history, facts and other trivia

Journaling was popularized as a self-help tool in the 1960s by psychotherapists.

Taylor Swift keeps journals to record her thoughts and lyrics for songs.

“Journal writing…is not only life-changing but life-expanding.” - Jen Williamson

In Bridget Jones's Diary , the main character chronicles her single life in a funny journal.

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4 facts

Popular memes

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10 memes

Academic research we rate

Online writing about positive life experiences reduces depression and perceived stress reactivity in socially inhibited individuals

Allen, S., Wetherell, M., & Smith, M. A. (2019). Online writing about positive life experiences reduces depression and perceived stress reactivity in socially inhibited individuals. https://doi.org/10.31234/osf.io/7cxs4

Feeling Thanks and Saying Thanks: A Randomized Controlled Trial Examining If and How Socially Oriented Gratitude Journals Work

O’Connell, B. H., O’Shea, D., & Gallagher, S. (2017). Feeling Thanks and Saying Thanks: A Randomized Controlled Trial Examining If and How Socially Oriented Gratitude Journals Work. Journal of Clinical Psychology, 73(10), 1280–1300. Portico. https://doi.org/10.1002/jclp.22469

Using the Reflective Journal to Improve Practical Skills Integrating Affective and Self-Critical Aspects in Impoverished International Environments. A Pilot Test

Murillo-Llorente, M. T., Navarro-Martínez, O., Valle, V. I., & Pérez-Bermejo, M. (2021). Using the Reflective Journal to Improve Practical Skills Integrating Affective and Self-Critical Aspects in Impoverished International Environments. A Pilot Test. International Journal of Environmental Research and Public Health, 18(16), 8876. https://doi.org/10.3390/ijerph18168876

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7 research pieces

Introduction guides from around the web

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