I’m no habit creation expert. There is a lot of content out there about habits, including books, courses, and entire systems. So instead of covering everything about the science of habits, let’s focus on how to apply a few simple ideas specifically to journaling.
If this is a habit you want to build, you can absolutely do it.
Start Small
One of the most important things you can do is start small.
You do not need to write many long pages every day. You do not need to capture everything.
Start with something simple:
- One sentence
- One minute
- Three bullet points of gratitude
The goal is not perfection, but rather consistency. Making the action small lowers resistance and helps you get into a rhythm because it feels doable and enjoyable rather than a burden.
The “oh, crap, I need to journal right now” energy won’t help.
Make It Easy
Set yourself up for success by making journaling easy and accessible.
If you want to journal before bed, place your journal on your nightstand. Before you turn off the light, write a few lines and you are done.
(By the way, it’s better to put your journal next to your bed instead of your phone… Keep your phone far away from where you sleep.)
If you prefer journaling during the day, carry your notebook with you. When you have a free moment, instead of reaching for your phone, open your journal and write a few thoughts.
Another helpful option is using a structured journal with prompts. This removes the pressure of staring at a blank page and gives you a clear starting point. For this, you might love The Intentional Day Journal.
Use Habit Stacking
Many habit experts talk about the idea of habit stacking.
This means attaching a new habit to something you already do consistently.
For example, you already brush your teeth every day. You could journal right after brushing your teeth in the morning or evening. Or if you have a morning routine like showering and getting ready, you could place your journal right after that step.
You are not creating a completely new routine. You are adding one small action to an existing one.
Schedule It
If attaching journaling to an existing habit does not work for you, try scheduling it.
Set aside five, ten, or fifteen minutes in your calendar.
Treat that time as protected. No distractions. No multitasking. Just you and your journal.
This can be especially helpful if your mornings feel rushed or your evenings feel too tiring. That set aside time for some quiet reflection in your journal might be just what you need!
Remember Your Why
“He who has a why to live can bear almost any how” – Friedrich Nietzsche
Beyond the tactics, reconnect with your purpose.
WHY do you want to journal?
Is it for clarity, growth, emotional processing, or creating a more intentional life?
When you stay connected to your reason, it becomes much easier to stay motivated and consistent.
Track Your Consistency
Some people benefit from tracking their progress. A simple method is to use a calendar and mark each day you journal.
The goal is to build a streak. Watch those days you journal pile up one by one.
Try not to miss a day, or at least avoid missing two days in a row. This approach creates momentum and gives you a visual reminder of your progress.
Choose a Journal You Enjoy
Your environment matters more than you might think.
Some people prefer a simple notebook. Others want something that feels more intentional and meaningful, like a custom leather bound journal.
If having a journal that looks and feels special makes you more likely to use it, then it is worth it.
Just Get Started
At the end of the day, the most important step is to begin.
If you are not journaling yet, start today.
Write a few lines about your day. Write what you are grateful for. Write how you are feeling.
Do not overthink it. Just start and let the momentum build from there.
Journaling can be a truly transformative habit. It helps you reflect, grow, and intentionally create the life you want.
If you want more support, you can check out my Seven Day Journal Reset or explore the custom journals I have created to guide your practice in a more structured way.
Watch more in the video below:
