Journalling is a simple yet powerful practice of writing down your thoughts, feelings and experiences to gain clarity, self-awareness and emotional balance.
A beginner's guide to: Journalling
free writing, brain dumping, daily journalling
Want to get into journalling?
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
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Space, setup, and time. Check the practical stuff so you're good to go.
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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.
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Why journalling is good for you
Journaling clarifies emotions and builds self-belief. Regular writing supports goal achievement, improves stress management and enhances creative thinking.
Clarifies self-concept
Focus area: Identity & worth (Impact rating: High)
Sharpens emotional clarity
Focus area: Emotional awareness (Impact rating: High)
Clears mental clutter
Focus area: Focus (Impact rating: Medium)
Sparks idea generation
Focus area: Creativity (Impact rating: Medium)
Builds short-term coping strength
Focus area: Resilience (Impact rating: Medium)
People who love journalling
Michelle Obama
Person
Alicia Keys
Person
Jerry Seinfeld
Person
Sex and the City (1998-2004)
TV Show
Want a closer look at journalling?
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3 experiences
Ways to try it, what to expect, and how to stay safe. Read on!
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."
Start today
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
Explore your options
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
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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 dates back to ancient civilizations, where people recorded daily life on clay tablets.
In Bridget Jones's Diary , the main character chronicles her single life in a funny journal.
Taylor Swift keeps journals to record her thoughts and lyrics for songs.
Anne Frank's journal, published as "The Diary of a Young Girl," is one of the most read journals in history.
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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
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