“What should I write about in my journal?”
I am a big proponent of the power of journaling, and so when I suggest it to others this is one of the most common questions I get.
Journaling can be an excellent tool for creating an intentional life, career, family, and the things we care most about. But when you open a journal and stare at a blank page, it can feel daunting.
I get that.
So what do we do with it? Where do you start?
Let’s talk about a few simple ways to jump into journaling and make it effective.
My Own Journaling Journey
For much of my life, I was inconsistent with journaling. I would start, stop, and eventually fall out of the habit.
Since 2020, when COVID began, that changed. I actually took a mini course on journaling, which sparked something in me. Since then, I have been much more regular with journal writing, rarely missing days.
For a long time, I filled up physical notebooks. Over the last few years, I have switched to a digital tablet called a Remarkable. It allows me to write by hand while also organizing my notes digitally in ways that fit different needs with no distractions.
No matter the format, the practice is what matters.
What to Write When You Open the Journal
If you are opening a journal and wondering where to begin, here are a few ideas.
1. Free write
Write whatever comes to mind. There is no structure required.
- What is on your mind?
- What is on your heart?
- What have you been thinking about lately?
Sometimes journaling is simply a place to land. It helps clear mental clutter and gives your thoughts somewhere to go.
2. Gratitude
There is a lot of scientific evidence showing that gratitude journaling can raise happiness levels.
So… Write down things you are grateful for!
Then, if you want, you can go a step deeper. Ask yourself why you are grateful for them. That reflection amplifies the impact on your mood and mindset.
3. Answer great questions
You can buy a deck of question cards or find lists of thoughtful questions online.
One set I really enjoy is the We Connect cards from the We and Me group, created by Chad Littlefield. Answering meaningful questions in your journal is a powerful way to reflect and gain insight.
4. Spiritual journaling
For those who are religious or spiritual, journaling can become a form of meditation or prayer.
At times, I use it as part of a two-way prayer practice. I write a question or conversation I want to have with God, then I pause and listen to see what comes. I then write that.
It is not always perfect or profound, but it creates space to listen rather than only ask. It has become a meaningful part of my spiritual practice.
5. Journal about your future
Stephen R. Covey, in The 7 Habits of Highly Effective People, talks about the first and second creation. The first is mental or spiritual. The second is physical.
Journaling is a powerful place for that first creation to happen.
Write about the future you want to build, the person you want to become, or the ideas you want to bring to life. Then let that vision guide your actions.
Make It Your Own
The most important thing to remember is this: Journaling does not have to look a certain way.
It just needs to work for you.
Whether you write once a day, several times a day, or only when you feel the need, all of it is valid if it is useful.
In the coming days and weeks, I will be sharing more tools and ideas around journaling as a reflective practice to help us grow and live with greater intention. clarity, and reconnect with what matters most.
Watch more in the video below:
