Starting a journaling practice can feel a bit awkward at first—trust me, I get it. Sitting down with a blank page might leave you wondering what to write or if you’re doing it “right.” When you’re first beginning your journal practice, there are many moments that might feel a bit contrived but there truly is no wrong way to do this thing.
In order to not feel like you’re forcing it, though, I wanted to share a few ideas and suggestions with you. If you can make the process more enjoyable in the beginning, you’re more likely to turn it into a habit.
set yourself up for success
Like I mentioned in The Get Started Guide to Journaling post, you need to set up your environment properly. This will obviously be unique to you but an easy way to lock this in is to check off each of the senses on your list.
- Grab your favorite snack or a hot beverage.
- Sit down in a comfortable chair that you don’t mind lounging in for a while.
- Make sure that the space is ideal for your mind to be cleared. Clean up if there’s a distracting mess staring you in the face. This might also address any funky smells.
- Put on some white noise or music in the background.
Associating journaling with some of your favorite things might make this transition time a little smoother for you. So go ahead, light a candle if you think it’ll help.
take the pressure off
Instead of focusing on structure or making sense, let your thoughts flow freely onto the page. Write whatever comes to mind without worrying about grammar, spelling, or even coherence.
Remind yourself that your journal is a private space where you can express yourself freely. There’s no need to worry about how your writing sounds or if it’s “good enough.” The more you release self-criticism, the more natural journaling will feel.
Your journal also doesn’t need to be pretty. If decorating the pages isn’t your thing, don’t try to make it. Write what you need to and leave the page alone otherwise.
personalize it
Choose a journal that reflects your personality and makes you excited to write. Whether it’s a beautifully bound notebook, a journaling app, or a collection of loose pages, finding a format you love can make journaling feel like a treat rather than a task. Pop stickers all of the front cover if it’ll make you smile when you see it.
journal prompts
You knew this tip was coming. And you know there’s journal prompt freebie coming too. But if you don’t want to download anything, begin with easy, open-ended prompts that require minimal effort. Try something like “What made me smile today?” or “What am I grateful for right now?” to help you ease into journaling. It’ll keep you from feeling overwhelmed or like you need to be a certain level of vulnerable and deep.
It might also help to set a time for yourself with each prompt. Knowing that there’s an end state helps mentally too. Just commit to a short amount of time to start, you can always extend if you feel the need.
Related: Keeping It Simple When You Don’t Know What to Write
Ok, now go, journal friend. I know you can do this. First prompt: What makes journaling so intimidating for you?
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