The Journaling Habit That Will Change Your Life

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What if I told you there’s one practice that can make you more creative, help you set goals, and lower stress levels—all in just 20 minutes a day? If you’re looking for actionable journaling tips, you’re in the right place. Artists and visionaries, from Frida Kahlo to Susan Sontag to Oprah Winfrey, have long celebrated journaling as a transformative habit.

Wondering how to make journaling work for your life and goals? You’re in the right place. For me, journaling has been a guiding light—helping me clarify my priorities and take meaningful steps toward my dreams. As Sontag famously said, “In the journal, I do not just express myself more openly than I could to any person; I create myself.”

Featured image from our interview with Megan Roup by Michelle Nash.

10 Journaling Tips to Transform Your Mindset

Over the years, my journaling practice has evolved, but one simple tweak completely changed the way I approach it: writing longhand instead of typing. At first, I thought typing would be faster, a way to keep up with my thoughts. But switching to pen and paper made all the difference. As my hand moves across the page, my thoughts unravel, revealing ideas, insights, and emotions I didn’t even know I had.

If you’re ready to embrace this timeless practice, here are 10 journaling tips to help you get started.

1. Create a Ritual

The key to journaling consistently is making it feel special. For me, mornings are sacred. I pour my coffee into a mug I love, light a candle, and queue up a calming playlist. These small rituals ground me, signaling it’s time to write. The sensory cues make journaling feel like a gift to myself—a space to reflect and reset before the day begins.

Not all notebooks and pens are created equal. I can’t journal without paper that feels good under my hand or a pen that glides effortlessly. Right now, I’m using an Apica Notebook CD15 (a gift from a friend), paired with black Uniball Micro Point Gel Pens. These tools elevate the experience, making it something I look forward to.

3. Use Journaling Prompts

Staring at a blank page can feel daunting. That’s where prompts come in—they’re a great way to spark inspiration. Here are a few journaling tips to guide your practice when you’re feeling stuck:

Read more: 50 Gratitude Journal Prompts for a Full Life

4. Seek Inspiration

When journaling feels stale, I turn to voices that reignite my passion for the practice. Some favorites include:

5. Start Small—But Start

As Mark Manson writes, “Action is not just the effect of motivation; it’s also the cause of it.” Don’t worry about filling pages or writing the perfect entry. Start with a single sentence, a rough idea, or even a sketch. The simple act of beginning often leads to more than you expected.

6. Start with Gratitude

Before diving into your thoughts or goals, spend a few minutes listing three things you’re grateful for. Gratitude journaling shifts your focus from what’s lacking to what’s abundant, setting a positive tone for the rest of your practice. Whether it’s the warmth of your morning coffee, a meaningful conversation, or the simple beauty of sunlight streaming through your window, these small moments of appreciation can create a foundation of joy and contentment to carry throughout your day.

7. Embrace Stream of Consciousness Writing

Sometimes, the best journaling tip is to let go of structure. Stream of consciousness writing allows your thoughts to flow freely, without worrying about grammar or coherence. This unfiltered approach often uncovers hidden emotions or unexpected ideas. Set a timer for 10 minutes and write whatever comes to mind—no matter how trivial or scattered. When the timer goes off, you might find clarity in the chaos or even stumble upon a solution to something you’ve been mulling over.

8. Reflect on Challenges and Lessons Learned

Journaling is not just for happy moments—it’s a safe space to process challenges. Reflecting on difficult situations can help you gain perspective and uncover lessons. Write about a recent challenge: What happened? How did it make you feel? What did you learn from it? This practice fosters resilience by reframing struggles as opportunities for growth, reminding you that even tough times have value.

9. Visualize Your Future Self

Use your journal to imagine the person you want to become. Where do you see yourself in one year? Five years? What qualities, habits, or achievements define your future self? Write in vivid detail, as though you’re already living that reality. Visualization is a powerful tool for motivation, helping you bridge the gap between where you are now and where you want to be. Plus, it’s a grounding reminder that you’re capable of creating the life you envision.

Read more: 9 Life-Changing Questions I Ask Myself At the Beginning of a New Year

10. Track Patterns Over Time

Your journal is more than a record of thoughts—it’s a window into your habits and patterns. Every few months, take time to revisit past entries. What themes or emotions keep appearing? Are there recurring challenges or joys? Identifying these patterns can reveal what’s working in your life and what might need adjusting. This awareness transforms journaling into a tool for self-discovery and intentional change.

A Journaling Practice for Life

Journaling doesn’t have to be complicated. With these journaling tips, you can create a practice that fits seamlessly into your life. All it takes is a pen, a notebook, and a little time. Trust me—the clarity, creativity, and calm it brings are worth every moment.