By hello / April 30, 2025
Let’s be honest: blank pages are intimidating.
You’re staring at your cute new notebook like, “Okay but… what do I even say?”
If you’re stuck on how to start journaling, you’re not alone. Even seasoned journalers have their uhh… help? days.
The good news? Journaling isn’t about writing perfectly—it’s about showing up. It’s messy thoughts, voice-note energy, and that one sentence that suddenly hits different. Let’s break it down and make journaling easy, even if your brain is just white noise right now.
Why Journaling Slaps (According to Actual Science)
Before we get into the how, let’s look at why this stuff matters:
- Less Stress, Less Chaos: Studies from the Journal of Psychiatric Research show that expressive writing helps reduce anxiety and stress.
- More Self-Awareness: The American Psychological Association says journaling can help you untangle big emotions and understand yourself better.
- Better Ideas + Clarity: Freewriting literally boosts creative thinking.
- Mood Support: According to Advances in Psychiatric Treatment, journaling has been linked to reduced depressive symptoms.
Need even more proof? Check out: Journaling for Beginners or Overcoming the Blank Page for inspo.
🧠 Prompt It Out – How to Start Journaling with a Simple Prompt
When your brain’s buffering, prompts = instant unlock. Try these to break through the blank page:
- What made me smile today?
- What’s one thing I’m overthinking right now?
- If I could tell my younger self something, what would it be?
- What are 3 random things I’m grateful for?
- Describe the last moment I felt alive.
Prompts give your brain a starting point. Think of them like GPS for your thoughts.
🗣️ Write Like No One’s Reading (Because They’re Not)
There’s no grammar police here. Write wrong. Be chaotic. Ramble.
Your journal isn’t for aesthetics—it’s your safe space.
Pretend you’re texting your future self or ranting in your Notes app. That’s the vibe.
⏳ Stream-of-Consciousness = Brain Dump Magic
Feeling stuck? Try this:
Set a 5-minute timer. Start with “I don’t know what to write but—” and GO.
Don’t edit. Don’t backspace. Don’t care. Just get the static out.
Need a nudge? We talk more about this in Journaling Techniques for New Writers.
🌀 Try Different Styles Until One Clicks
Not into paragraphs? No problem. There’s a style for every vibe:
- Bullet lists (yes, they count)
- Gratitude journaling (3 things daily = simple magic)
- Letters to your ex, your future self, or your dog—go wild
- Mind maps if you think in spirals
- Art journaling (stickers, doodles, messy collages)
You don’t have to pick one forever. Rotate, remix, restart. It’s your space.
☕ Make Start Journaling a Ritual, Not a Chore
Habits hit harder when they’re soft and consistent. Try:
- Journaling with your morning matcha
- 3-sentence check-ins before bed
- Notebook in your bag for random ideas
- Pairing journaling with your fave playlist or deep breaths
Small, cozy rituals make it feel less like a “task” and more like a pause button.
✅ When in Doubt, Just List It
Paragraphs feel too big? List it out. Try:
- Things I liked about today
- Goals I’m lowkey scared to say out loud
- Songs I’m obsessed with right now
- Tiny wins I never give myself credit for
- How I actually feel (in 3 words or less)
Lists are sneaky powerful. They help you show up without the pressure to say it right.
🔁 Reflect, Don’t Just Write
Set a date once a month to scroll through your old entries.
Spot patterns. Celebrate shifts. Laugh at your own chaos.
Journaling isn’t just about now—it’s about tracking who you’ve been and who you’re becoming.
💬 You Don’t Have to Journal Alone
Journaling is personal, but you’re not the only one doing it in a messy notebook at 2am. Connect with others:
- Follow hashtags like #journaling and #mentalhealthjournaling
- Join Pinterest boards (like New to Journaling? Start Here, Babe)
- Participate in 7-day or 30-day challenges
- Share prompts or tips with your BFFs (or us—hey 👋)
TL;DR: Don’t Wait for the Perfect Words—Just Start
One sentence is enough. One weird list is enough. One idk what to say entry is enough.
You’re not here to write a novel. You’re here to feel a little more like yourself.
