Ever stared at a blank page wondering where to even start with journaling? You're not alone. So many of us want to tap into the benefits of writing things down but that first step can feel like a huge hurdle.
Maybe you've heard about how journaling can reduce stress or help you understand yourself better. It’s true. For me, Stephen Montagne, founder of GoodExistence.com, putting pen to paper (or fingers to keyboard) has been a quiet companion through big life changes. It helped me process thoughts when I was overcoming gaming and binge eating. It was a space to reflect as I lost over 110 pounds and built a healthier life. It's a practice that continues to support me in strengthening my faith and finding purpose.
But it doesn’t have to be some profound soul-searching session every time. Sometimes it’s just about getting thoughts out of your head. If you're curious about journaling but feel intimidated, this is for you. Let's make it easy.
Why Bother With a Blank Page?
Journaling isn't about writing a masterpiece. It's a tool for you. Think of it as a conversation with yourself. It can help you untangle messy thoughts find clarity on a confusing day or simply notice the good things you might otherwise miss.
For example practicing daily gratitude was a game-changer for me. In the thick of making big lifestyle shifts it was easy to focus on what was hard. Journaling about gratitude helped me see the small wins and blessings each day. This simple act shifted my perspective and fueled my motivation. It’s not about grand gestures. It's about noticing the little things.
Journaling can help you:
- Understand your feelings better.
- Reduce stress and anxiety.
- Spot patterns in your thoughts and behaviors.
- Celebrate your progress no matter how small.
- Boost creativity and problem-solving.
It’s a simple practice with powerful benefits. And you don’t need anything fancy to start.
Making Journaling Easy (Not Another Chore)
Forget the idea that you need a special leather-bound notebook and an hour of uninterrupted silence. That’s a quick way to make journaling feel like another task on your to-do list.
Here’s how to keep it simple:
- Use what you have: A basic notebook a few sheets of paper or even a notes app on your phone works perfectly.
- Start small: Aim for just 5-10 minutes. Seriously. You can always write more if you feel like it but a small commitment is easier to stick with. I found that short bursts of focused effort like the 2-4 hours of deep work I aim for are often more effective than long draining sessions. Same applies here.
- No rules no judgment: This is for your eyes only. Don't worry about grammar spelling or if it sounds silly. Just write. Be honest.
- Consistency over quantity: A few minutes most days is more beneficial than one long session once a month. Build the habit.
The goal is to make journaling a welcoming space not a source of pressure.
25 Simple Prompts to Get You Writing
Okay ready to try it? Here are 25 prompts designed for beginners. Pick one that resonates with you today grab your notebook and just start writing. Don’t overthink it.
- What are three things you are grateful for right now and why?
- Describe one small win you experienced today. (Remember how I mentioned celebrating small wins helped me lose weight? This is key!)
- How are you truly feeling at this moment? (No need to censor yourself.)
- What is one thing you learned recently either about yourself or the world?
- If you could give your younger self one piece of advice what would it be?
- What activity makes you lose track of time in a good way?
- Describe a simple pleasure you enjoyed this week.
- What is one thing you are proud of yourself for today or this week?
- What is currently worrying you? Just write it down without trying to solve it yet.
- What is one small step you can take tomorrow towards a goal you have?
- Describe your ideal peaceful morning. What does it look like feel like and sound like?
- Who is someone you admire and what qualities do you admire in them?
- What is a song that has been resonating with you lately and why?
- Write a short letter of appreciation to someone. You don’t have to send it.
- What is one boundary you would like to set or strengthen in your life?
- If you had an extra hour today completely free how would you spend it?
- What is a compliment you received recently that made you feel good?
- What is one thing you are looking forward to this week?
- Describe a place where you feel completely at ease.
- What is one habit you’d like to develop? Why is it important to you?
- If your body could talk what would it tell you right now?
- What is a limiting belief you hold that you’d like to challenge?
- What is something beautiful you noticed today? (A sunset a kind word a flower.)
- How do you want to feel at the end of today? What can you do to support that feeling?
- What gives you a sense of purpose or meaning even in small ways? (For me this connects deeply to my faith and serving others.)
Your Turn to Write
See? Journaling doesn’t have to be complicated. It’s about creating a little space for yourself to think feel and discover. When I was navigating away from unhealthy habits like gaming and overeating and trying to build a life of intention journaling was a way to check in with myself honestly. It helped me see where I was struggling and where I was making progress.
You don’t need to have all the answers. You just need to be willing to ask the questions and explore what comes up. The magic happens in the process not in a perfect entry.
So what do you say? Which prompt caught your eye? Pick one just one and give it a try for five minutes today. You might be surprised by what flows onto the page. You’ve got this.
