How do you start a journal and keep it?

Ursel Goldbach
I don’t know yet – I’m not really good at this as I’m just starting. But I guess it’s more or less the same as having my bullet journal.

Alberte Thomsen
Start by writing one thing you grateful for. Its helps to increase your mood, then you could write down what's on your mind, gets you to look at life in a different way. And end off with what good you did today, it will motivate you to do more good throught your day.

Sélène Gautier
I recommend just writing a few sentences at first and then you will find it gets easier and easier to write more. Starting off small is also good because you don't have to put an insane amount of work into doing it. This makes it easier to do everyday. Another way to help would be to set an alarm for a time to write it.

Josef Cooper
On the first day, I just follow the guide on the challenge page– write my story.
I found a quiet place, sitting alone with a pen and a piece of paper.
Then I turned on the background music, which soothed me and took me into the state right away.
It was interesting, also give me insights, so, just follow the guide for two days, and u will find the magic❤️

Ps. Buy a diary book u like❤️

Brian Russ
Check out Notion, it's digital but at least then it becomes easier to organize notes and thoughts, and of course easier to find later with search. You also get to add images, links and documents to your journal which I find useful. Lastly Notion is cloud based, so it is accessible from all devices and always available, even if you loose your device

Michaele Katzer
I start by writing down the facts about my day, what ive observed. I record my emotional responses I I remember them. Sometimes I ask myself an introspective question and use my answer as my journal entry.

Soren Noel
I start my journal by remembering the low time of the day and eventually moving to a high time. This has helped me to understand that how I react to situations and how should I do it next time.

Clemente Moraes
I use reflectary to help me put images to it all. I like how it looks and how it how simple and engaging it it. But I can't really put my goals

Miguel Volkert
I am not sure I understand your question but I start it by date where I write and music I listen. Keep it well I am taking it everywhere

Lloyd Morgan
I purchase a notebook with a theme or
colorful design. Each evening I write about my day. I normally begin with the happenings and then as I write my writing turns into how I feel about the day. It's a good outlet for frustration.

Mylan Fernandez
I use an app called “Stoic.” It has a lot of stoic exercise and help for new and old stoics alike. It’s very helpful for people like me

Sander Madsen
I bought a pretty journal with a hard cover and some colored pens. It was hard to start and become a habit. However I found it was a great way to release my emotions and feelings with out feeling as if I am burdening someone.

Karlheinz Görtz
I haven't really kept a journal long term… But I always loved having them. It was really easy to keep during school because I would just write between classes or during down time in class (high school)

Daniel Tucker
Journaling to me is a piece of my history, I want it as accurate as possible. So i think of it that way like I dont want to forget every moment big or small. Also tell yourself im just going to write one paragraph a day. You will find that you will write more once you get started. I also got a cute journal or for men a nice one. I bought some stencils and nice pens to write with. One thing is you have a pen that isnt hard to write with. Also a book that is spiral that way its easy to turn pages. I will sometimes do a brain dump so a free flowing pen and easy to turn pages is helpful. Dont worry about grammer or spelling just let the words flow on the page. HAPPY JOURNALING

Derek Reid
For me it's a matter of letting go of the "make it sound" good part of your brain that nags when writing. Often times we will have to be euphemistic or make sure we sound very professional. I try to let go of that when writing in a journal. Just listen to what your brain is saying without your conscious mind speaking over it. Go from there.

Eléa Fabre
I started my journaling by writing about feelings and thoughts. I also tried concentrating on my breathing and listing the things for which I am grateful. While it may be hard at first, just writing something, anything, each day will help you make it happen.

Jessie Ramirez
Use tools that you're used to. Do not try using a paper notebook if you rarely write something on paper or it's unusual for you to have the notebook around. On the other hand, it's probably not a good idea to use an app in your phone or tablet if you don't like writing long text using a haptic device. A note application that syncs the data around all my devices including a laptop works for me. It's easy to write a journal entry even if I can't do it at the usual place and it also allows to add photos from my phone to the journal.

Aleksander Niemeyer
First keep in mind that you aren't obligated to write in your journal every single day/night. It's important to take time for yourself to write without any distractions (maybe some relaxing music can help set the calming mood) you can buy a seperate notebook and use it as a journal or if you feel more comfortable write in a notebook no one would really bother to look into. Your journal is yours and there isn't right and wrong way of writing in it 🙂 (try to write down the dates to remember when you wrote last time). A great idea is to write both when you are excited or something good happened to practise gratitude! However never neglect your need to vent in your journal. You might get ideas and interesting thoughts through that. Also try not to journal right before you sleep (unless it's urgent to prevent self harm and intruisive thoughts) as you are likely to be more tired then. What motivates me to keep it is reading things I have already written down before on past pages since I compare how far I've come as a person!

Sélène Marchand
I really don’t know how !
I started journaling many times and stopped after a while ..
One thing I am trying out now is first setting a time for journaling that can’t be disturbed or missed due to other things getting in the way, for me that’s right before bed so I keep my journal on my night stand so I am reminded that I need to write in it, and there is no excuse not to because the day is over and the only thing left on the to do list is sleep. Also, I am adopting and slightly changing the idea of bullet journaling so I write my ideas, feelings, and thoughts in short bullet sentences which makes journaling sweet and easy so there is no excuse not to do it. Hope that helps 🙂

Ronny Herr
I choose a nice medium small notebook that fits in my purse so I always have it with me. I also like to write during my breakfast or wherever I have a moment of waiting during the day. Perhapsin a bar or Cafe

Louisa Lemaire
The process is not hard or difficult, just write what you did during the day or how you felt physically aches and pains, etc. Write about what bugs you or someone who bugs you. You don't have to show it to anyone, but yourself.

Rose Lord
I find a journal that I really like the feel of, a nice pen that feels good to write with, and I put the journal in the quiet place where I won’t get disturbed and will write in at the appropriate time. I have many types of journaling I do depending on how I feel, but the most common is analyzing my negative thoughts and gratitude journaling. Simply writing down how I feel is helpful anytime as well.

Nolhan Leroux
I started journaling in the morning with writing something positivite about me. As I continued, it became about finding me.
I’d end the day with writing something positive about my day

Vicky Bailey
Take the time to find a journal you want to write in. Find a daily journal prompt or something similar to get into a daily practice. Don’t be critical, just schedule the time and write as much as you can. Don’t filter, it’s a process

Alexander Garrett
Personally i started my journal by dedicating my first page to all about me and things that i love to do, my favorite animals, favorite food, etc. i usually start with what i enjoyed about my day and what i didn’t enjoy. i like to look at the posting r things because it has helped me. i put “Dear Diary” the date, time, and day of the week then i write about my day and worries.

Dulcínio Ramos
I do it as part of my morning routine (since it’s part of the Miracle Morning routine steps). Once you start doing it in the morning you quickly see the benefits and can keep going.

Bekir Baumgartner
I am struggling with the first letter, but if it is done, then there is already the first word and sentence and sometimes even paragraph

Ron Mills
I use the app, Journey. I can write easily and I can record my feelings and places with some pictures so I feel good. And it makes me to keep writing journal

Hélio Santos
Journaling is a habit, like anything else. You just have to “show up” and write. Even if you don’t feel like it, just begin to put something on paper, without judging its value or quality, and keep going.

Rick Jordan
I have used several approaches. I have a journal in my bag with me, so that I can journal when I travel, etc. and I keep one on my desk. Before beginning work, I dedicated a few minutes to journaling.

Adèle Caron
Write what you feel , each time , no order or structure . No right or wrong . You will feel l8ghter after and learn from the words you leave behind . With love x C

Anastácia Das neves
Feeling good about it as I am writing all the positive things . As life gets busy sometimes, can’t always keep journaling everyday. But keep tools in obvious place to remind myself , not only that place is obviously to see, also surrounded by nice and peaceful environment even just your clean desk with a vase of flowers beside it. A little dim light. Spray perfume on your journal… all little things to remind myself that is the uplifting thing to do in life.

Sebastian Mortensen
I started my journal by just being motivated. There is no wrong answer with journaling. Just speak your mind. You keep it by staying motivated. you will feel so accomplished when you finish it. You will tell refreshed. I definitely recommend journaling.

Olivia Alvarez
Hey girl hey! You are gonna feel so much better once you get it down on paper. Just grab a notebook and write down what you’re feeling, how your day’s been, or the DRAMA of your BOOTIFUL life! For keeping a journal, don’t stress it. Write when you feel comfortable or if you just have a moment while waiting for your Iced Caramel Macchiato at Starbucks.
Remember, show your colors, homegirl!

Heather Lambert
Get a journal that you love and try to write something every day. Take some time off screens and reflect on your day. Don't give yourself a hard time if you forget about if for a couple of days or weeks even, just get back on track. If you have no ideas on what to write, write down something you are grateful for today.

Marie Olsen
One way to start a journal and keep up with it would be keep one by the bed. Another way is to keep one on your phone , that way you can update it whenever you need. I use a app that reminds me every night before bed.

Sebastian Jensen
I get a notebook that still has a lot of empty pages and start writing about what I feel. As I’m doing things throughout the day, I make note of things I’m going to write about that night. Then it becomes a habit.

Zita Eichner
Buy a notebook you love and dont use it to take notes, write reminders ect.

Find a nice place to write.

Set a reminder in your phone (or create a fabulous routine) at a time you know you will always have time to write.

Gumersindo Da rocha
First off you have to decide if you live with people that you can trust not to read your words. Journaling is an act of momentary honesty with yourself. If you are working through things you feel at the moment that will most likely change you want to be honest. Sometimes bossy people can get bent out of shape by something that was in transition.
If you are confident nobody nosey is going to read your journals that pick a journal that you like that will be. Around for a long time number the books, date them and keep them on the shelf. If you have nosey eyes then get a digital journal program you can have a password to protect. That ensures that you can be honest with yourself at any given moment. I have several journals. One that I keep for everything that I learn that doesn’t contain sensitive info, and I have many time that I write in physical journals over the years not caring if they are read or trusting that they won’t be. However I also have had times when I filled a digital journal. Both seem to accomplish the same things which is personal reflection.

Gordana Wessel
I have a small notebook (A5) that lives next to my bed. I note things down In there before I go to sleep, this keep me off my phone at night time and makes me reflect on my day. Having it on my bedside table is a really great physical reminder!

Muharrem Beck
Over the past 19 years, I started many many journals to stop after a week or a month. Now, I have been steadily writing for over 2 years and 4 journals. What changed? When I first started it was heart rendering and on reading I realized what I was doing was writing letters to my late husband. Now I start with 3 gratitudes. From there I write whatever I’m thinking. Sometimes I have aha moments and sometimes I have little to write but i always do my gratitudes.

Alfred Thomsen
I decided to get a notebook that I liked but that wasn't expensive or 'too special' as in the past I've been worried about ruining them. As well as having a dedicated time each night, I also take it around with me so that if I get the urge I can write in it. I also haven't set out exactly what I expect myself to write in it, I just do what I want, even if it's just 'im tired.. today's been good.' It's not much but at least it keeps me in the routine.

Gary Larson
I started by looking for a nice journal, one with insperational quotes that would help me maintain the habit of reflecting and trying to ahape them into words and sentences. It helped a lot to understand which thoughts affect my mood and quonsequentially my bahavior. Then I would pick the beat time of day, either early morning or before I go to bed. i would think about my day, my feelings what went good and challenes am facing and consider the beat way to deal with them.
It has an immediate wffect on me. Writting for myself makes me feel that am getting better in knowing myself, befriend with.. the way you understand and can read your beat friend….

Valentine Dupont
Bought myself a fancy glitter journal and a cute pen. Every morning when i write in my journal i light a scented candle. Makes it a bit more of a routine.

Jesse Hill
I prefer a bullet journal (bujo) to an actual journal. I use it to keep track of my moods, my meditation and sports sessions, and so on. Anything special happened? I add it in on a page for just the especially nice (or awful) days. I keep track everyday but only write when important stuff happens, and usually these days are summarised as one-liners. After all, I am not writing for a Pulitzer right?
Keeping it simple and optional (only write those days I am inspired) are corner-stones to my journal keeping.

Eric Fogaça
On a day I have a lot of thought and at the end of the day I like to write it down. I write a few thoughts and things I have done that day. So I can reflect on my day. If you start a journal, just begin small and you will see if you like it or not. (Sorry for my bad English)

Florent Menard
I just wrote what I feel, what I want to tell myself. Anything I regret and everything I appreciate. I just keep it at my work table since I write in the morning and I will be at my work for sure. You can keep it at home or in your bag if you are writing in the evening or at night. Hope this help

Garance Fernandez
I really suggest Grid Diary! 🤩 I usually do three questions a day. u can customize the question and then shuffle them every day for three new questions

Inara Da rosa
So i have a bullet journal. I started it by watching a ton of videos and found a way that worked for me. I started it and I’ve kept it for a while. I keep it by when I wake up I workout and then after that I drink a lot of water with some lemon and I work on my bullet journal to make sure I stay consistent.

Elliot Gerard
I started mine with the Five Minute Journal. It is short and prompts you with questions to answer. I still miss a day here and there. But for the most part it keeps me consistent because it is short and sweet! Eventually I plan to increase my journaling but I am not there yet.

Nellie May
Include a writing activity in your Morning Ritual and put your journal and a pen next to your bed before you go to sleep. This way, you will have at least one journal entry every day.

Jorge Da conceição
This is one of the most powerful, yet simple (and cheap!) rituals you can conquer — journaling.

Writing down your thoughts and emotions is a magical practice that brings many science-based benefits to your health and wellbeing, from reducing stress, anxiety, and depression to boosting your creativity.

But how do I get started? So many of us hesitate in starting a journal because we're unsure how we are supposed to start journaling and what to write about.

In this comprehensive article, you'll find a 10-step guide for journaling beginners, as well as writing prompts that will help you to start keeping a journal… Today!

How To Start Writing a Journal

1. Start Where You Are Right Now

The journey of understanding how to write in a journal begins with an honest assessment of where in life you are now.

After all, how do you know where you want to go if you don't know where you are? The more you understand about your starting position, the more you'll be clear about your future goals.

The most efficient way is by looking at the different areas of your life and do a quick assessment. A great exercise for that is the “Circle of Life”, which you can find in the My Life Journal (see photo above).

Nevertheless, you can also recreate this exercise in your own journal. All you need to do is to draw a wheel-shaped graph divided into ten sections, one for each major area of your life. Each section has a progress bar to fill in from 1 (lowest) to 10 (highest) based on how satisfied you are in that area of life.

The point here is to go with your gut feeling! In this case, overthinking won't be useful to find solutions that come from a genuine place.

2. Set Clear Goals

Now that you know what your current condition is, it's time to define clear goals.

Choose one or two main areas of life to focus over a period of time and for each area set a goal to be accomplished. If you aim for last longing changes, then I'd recommend a period of 13 weeks, which will give you the time and focus to plan, execute, and accomplish your goals.

When you are goal setting, remember to aim for something you really want to do, not something you think you should do. Eighty percent of people who make New Year’s resolutions fail because they’re setting goals that require an enormous amount of willpower.

Without focus, deadlines, and clearly defined goals, it’s easy to sideline your goals and make procrastination your excuse to not achieve what you set out to do.

3. Create Powerful Habits

Read your new goals out loud and let it soak in. Take a deep breath.

Are you ready?

Antoine de Saint-Exupéry said, “A goal without a plan is just a wish.”

Bullseye. It’s time to lay down a plan that will move you closer to your life vision. Now ask yourself, “What can I do today and every day to move towards my goals?”

The answers lie in your daily habits. They shape your life, so we better choose them wisely. These are also the behaviors that will help you accomplish your goals and allow you to step into your highest self. Your potential genius is about the rituals, habits, and routines you set for yourself.

For each goal, create a specific habit to make it a reality.

For example, if your S.M.A.R.T. goal is "By 31st of September 2019, I will read 10 books about leadership so that I am able to learn new mindsets and tools to effectively lead my team," then a good habit to conquer is to block 30 minutes a day for reading time.

4. Choose Your Type Of Journal

Now, get your journal ready!

As you see, journaling is not so much about journaling itself. Instead, journaling is a tool to help you become your best self, and that may mean different things to you.

Spark creativity, organize the day, increase productivity, and heal anxiety and stress are just a few common examples of why people journal.

There are many types of journals that you can choose from. Choose the one that makes the most sense to you right now.

4. Make Time For Journaling

I often hear people say "Oh, I don't have time to write in a journal!"

Here's the trick — it's not about finding the time to journal, it's about making the time to journal. Making time for something is about prioritizing and saying "YES" to something and "NO" to something else.

You can do anything, but not everything.

First, block it in your calendar and blend it through your day, which will also help you to stick with the habit of journaling. Writing in the morning is amazing to organize your day, review your goals, and set yourself into a positive mindset, while journaling in the evening is great for reflection.

Then, time yourself. If you're just starting to write in a journal, set your alarm for 5-15 minutes or whatever time is needed. This will give you the focus you need.

5. Pick Up An Inspiring Place

Journaling is not supposed to be a tedious chore to check off your daily to-do list, but rather an intimate moment you look forward to. Make sure you enjoy the process!

For example, I created a weekly ritual around long-form journaling (also referred to as morning pages and expressive writing) on a cafe next to the river around sunset time.

Do what works best for you. If journaling in your room under the smell of incense is your thing, then do it. Try out different ways. The point here is to create the perfect environment for this sacred moment to happen between you and your journal.

6. Date Every Entry

Dating every entry allows you to chronologically organize your journal by date. This will be useful for different reasons.

First, it will record your life and help you to stay on track when you go back through your journal. Then, you'll be able to see how you were feeling and doing at that point in your life. Lastly, it lets you hear the silence between your entries.

7. Start Writing

So now… What do I journal about?

This answer may not please you: it depends. There's no size fits all.

Go back to your goals (step #2) and journaling type (step #4) to understand what you should journal about,

If you want to start journaling and you don’t know where to begin, I’d recommend you to find a guided journal such as My Life Journal. As you open a guided journal, you’ll be instantly inspired with its creative writing prompts, exercises, and quotes to help you put pen to paper.

Scroll down to the bottom of this page to find 20 writing prompts to help you put pen to paper.

8. Review, Reflect and Learn

There’s something special about reflecting on what we’ve done in the past and
analyzing our progression.

First, you gain a deeper understanding of what you’ve done and what you’ve learned. Second, it develops your self-efficacy — that is, the belief in your own abilities. The more you believe you have the ability to perform well, the more you do perform well.

Reflecting also allows you to take your weekly or daily goals and make sure you are doing the right things to achieve them. It is time to slow down and acknowledge how far you’ve come.

9. Build a Daily Journaling Ritual

Yes, we've talked about habits before in step #3. The thing is that this ONE habit of journaling will be the fertile soil in which you build other habits over.

This is why I prefer to call it a "ritual". Habits are what you do in autopilot, while rituals require your full presence and attention on that instance, such as it wakes up each inch of your body and soul.

An effective tip to stick with the ritual of journaling is to keep it in a place where you're likely to see it, for example on your bedside table.

10. Keep Your Journal Private

Photo by Nicole Honeywill on Unsplash

If you're pouring your heart and mind out in your journal, then you probably want to keep it private.

Store your journal somewhere where the chances of someone finding it are small. That can be in a hidden spot of your closet or underneath your bed mattress. Get creative!

Another tip is to write a disclaimer on the first page of your journal.

For me, the disclaimer on my yearly journals is "to be read only when I'm dead." You may find it morbid… But really, these journals are part of my legacy — it's where I document life, my learnings, dwell over this human experience, and express my gratitude for the little things in life.

Roland Hicks
Get a nice journal that you like and keep it beside your bed like you do your water. Open it in the morning, write the date and make an open declaration like, I feel great today! Or I am grateful for…..
You can write your affirmations and your daily to do list.
You can also write out your goals, dreams, also your fears and how you might overcome them. Just keep it in sight so you remember. Make it a part of your morning or evening routine. Have been keeping a journal for many years now. Interesting to go and read and see how my goals were fulfilled.

Mabel Frazier
Don’t overthink it. What am
I feeling? How am I feeling? Start small – even 2-5 mins continuous automatic writing everyday. Do less than you can frequently to establish the habit.

Theresa Green
When I started mine I just wrote short texts and ser a reminder. The texts became longer whit time and it became an habit

Vickie Little
Pick one that you love and make sure you have a pen that is nice to write with too. I do my journaling in the morning over my coffee and I love it. Also,set a mood by diffusing essential oils or light a candle.

Scott Chapman
I keep my journal visible. When I think of something I am grateful for I write it down. At the end of the day I re affirm everything I have written for the day and end with positive thoughts. My journal is ongoing throughout the day, not once per day. This helps me to be consistent

Ricky Wilson
I buy a journal and some nice stationary to get myself excited for this journey. I watch videos and save pictures to keep myself inspired and then I set an alarm on my phone to remind myself to write everyday.

Mariane Da mata
I downloaded an app called Jour which reminds you to journal each day. It also gives you daily prompts, so if you get stuck on what you want to write it really helps.

Idalina Nogueira
I use a random pad of paper, nothing fancy, and I just start writing. I write as if I'm talking to someone, telling them about my day, and then the next thing I know I'm going into detail about what I'm thinking and feeling.

Sindulfo Teixeira
You can do a journal entry on fabulous, set it as a task and when it pops up press the plus button and it brings up a space you can write in, I've found it helpful to be reminded to do it.

Reginald Cunningham
I usually start a journal when I'm having a bad day, I use it to vent and calm my anxiety. I keep it so I can reflect later on how I have progressed on handling my anxiety. I also write about the good days I have.

Raul James
I started my journal when I was in need to write down my feelings and understanding about my actions. Sometimes writings make me realize how i do things and why.

Nanna Møller
You just start. I never thought I would ever own a journal but by I remember having so many thoughts in my head and sometimes I would jot down what I was thinking. I found it quite therapeutic so I continued writing more and eventually I decided I might as well keep a journal so whenever I’m feeling overwhelmed or my head is feeling cluttered I go to my journal and I write!

Emilie Poulsen
You find a journal that you want to write in. Whether that’s a blank journal and you can write as much as you want or it’s a journal that’s one sentence. You have to start somewhere, you can also keep a planner as a form of a journal. My personal combo is having a planner and writing in a journal. I personally found keeping my journal entries to one page saved space and was enough room to really get to the nitty gritty of what I’m feeling and expressing it in words. It’s also important to get a journal that makes you want to write in it. I have really nice notebook with a good tooth to the paper and a genuine leather cover that feels good when I get ahold of it. I guess the most important thing about all of keeping a journal or a planner or writing a sentence on a sticky note is doing something that will make you want to do it and you look forward to writing down your thoughts.

Brooke Gilbert
I'm terrible at journaling and don't worry about recording my day. Instead I found a great notebook and put it with the books I was reading. I use it to reflect on what I read and do the reflections on my journeys. I only add parts of my day that are relevant to my reflections, or what my thoughts are. I had to abandon the idea of a traditional journal like my grandma had, and instead just do what worked for me.

Isabella Møller
I started while on holiday. Got up early everyday sat outside and wrote. I start each morning on a new page and put the time, temp, and day at the top and sometimes how I am feeling at the moment! “Friday and so ready for this day to begin (or end, depending on the week). Write always around around the same time and when are can have 10-15min alone. I also write from the same chair every morning and have my journal laying there. Journaling is a habit and takes repetition and consistency. I also buy the same journal. Moleskine soft A4 and when I find a pen I like I buy 6 or more and have them everywhere.

Mads Sørensen
I use my phone to just quickly note how i feel. Then later write it down in my planner/journal. Weekend is my "planner time" where I will sit and reflect on the week's event

Mathew Stone
To start a journal, simply write down and reflect on thoughts and feelings, or your prompt. To keep a journal, continue reflecting feelings, appreciate and understand the changes you will see. Use those changes to set new goals and reflect on personal habits and patterns

Josefine Larsen
First getting a notebook and then writing whatever you like. You can write about your day, feelings, favorite things, bucket list, to do list, things that annoy you, things you are grateful for and just do it when you have free time. Also there are great prompt in google where they ask really interesting questions that will make you reflect and having that on paper for a day you feel lost in who you are.

Ted Graves
Although there may be many ways to begin the journey of journaling taking the first few steps will begin a passion.

Start with the date your name and the goals you have achieved.

Second :
Some goals you look forward to working on. Or are struggling with. Some possible solutions .

Ending w a positive quote pic etc. keeping it simple allows you to focus on you and the positive progress you are making.

Good luck. Hope this was helpful

Albert Petersen
Add the habit "Write my journal entry" to the morning or evening routine. Write three topics: what am I grateful for? What is my today's topic of reflexion? (What I want to discuss with myself.) And finally, what is my today's purpose? This should take 10-15min max.