How to Journal (When You Don't Know Where To Start)
How to Benefit from Daily Journaling
So… your therapist suggested you start journaling.
Maybe you’re thinking, “It’s never worked for me before — why would it now?”
Or, “I can never keep up with it, so what’s the point?”
Or even, “No, thanks — I’m good.”
I’ve thought all of those things myself, and so have many of my clients. But here’s the thing: we put so much pressure on ourselves to be “perfect,” and therapeutic journaling is one space where we don’t have to be. It’s a chance to do B+ work— and there are literally no consequences.
Bear with me for a second, and I’ll break down how journaling can benefit you, how to get started, and some prompts to make it feel easy. It’s a powerful tool for gaining mental clarity, emotional release, and deeper self‑discovery… so why not take advantage?
Why Journaling Works
(Therapist-Approved Reasons to Try It)
It Helps You Untangle Your Thoughts
Ever had so many feelings at once you didn’t know where to start? Writing things down organizes your mind, making emotions and thoughts feel more manageable.
It Reduces Stress & Anxiety
Studies show that journaling lowers cortisol (stress hormone) levels and allows you to process feelings in a healthy, productive way.
It Stops You From Replaying the Same Thoughts
When your brain is stuck on a loop, writing gives your thoughts an off-ramp. Journaling transforms a chaotic tornado of thought, into concrete ideas you can understand and work through. Even better? It helps declutter your brain to disentangle you from your looping thoughts.
It Helps You Understand Your Patterns
Notice certain people, situations, or times of day that affect your mood? Journaling shines a light on connections and patterns you might miss otherwise.
It Gives You a Judgment-Free Safe Space
Your journal doesn’t interrupt, judge, or tell you you’re overreacting. It’s a space for honest thoughts exactly as they are.
How to Start Journaling
1. Release the Pressure to Do It “Right” (remember: we’re doing B+ work)
Your journal doesn’t have to be:
A beautifully written essay
An everyday commitment (write when you can!)
A piece you’ll ever read again
Give yourself permission to be messy, experimental, or brief. Even half-finished sentences, typos, or random doodles are more than okay.
2. Pick a Journaling Style That Feels Good
Try one (or mix and match!) until you find whatever feels the most doable/YOU:
Stream of Consciousness: Just write whatever pops into your head. No editing required.
List Making: Not into long paragraphs? Try making bullet points (Ex: “3 Wins This Week”, “People I’m Grateful For”).
Daily Check-In: Answer a few questions every day (Ex: “How am I feeling?”, “What do I need?”).
Letters to Yourself or Others: Try addressing your future self, a younger version of you, or even your emotions (“Dear Anxiety, thanks for trying to protect me. Here’s what I want you to know…”).
Creative Journaling: Draw, collage, or use stickers if you just can’t find the words.
3. Use Simple Prompts to Get Started
If the page feels too intimidating, here are prompts for every mood:
Daily Check-In
What’s one word that describes how I’m feeling today?
What’s taking up the most space in my mind right now?
What do I need more of in my life?
For Anxiety & Overthinking
What’s something I’m overthinking? What’s the worst-case scenario? The best-case?
What’s one thing I can control right now?
If I were giving advice to a friend in this situation, what would I say?
For Clarity & Self-Discovery
What’s one thing I know now that I didn’t a year ago?
What do I need to hear today? (Then write it to yourself!)
For Gratitude & Positivity
What is one small thing that made me smile today? (ex: anytime I see a corgi on the street, THAT is immediately my “one small thing”)
Who in my life makes me feel safe, loved, or understood? Maybe you write a letter to them today (note: you do not have to send this letter, it’s for you)
What’s one [big/small] thing I’m proud of ?
Check out The Five Minute Journal — A structured, easy-to-use gratitude journal
What If You Don’t Feel Like Writing? (Alternative Journaling Ideas)
Not in the mood to write? Try one of these options:
Photo Journal: Snap a picture that captures how you feel or something that made you feel good (aka that corgi we saw on the street earlier) and add a short caption or just take an honest moment to reflect.
Voice Notes: Prefer talking? Record voice memos instead of writing.
One Sentence/Line a Day: Keep it simple — one thought, feeling, or highlight per day (check out this awesome/gorgeous journal designed for you to do just this).
Visual Journaling: Draw, paint, or collage to express feelings when words aren’t enough.
Making Journaling a Habit (Without Forcing It)
Make It Part of a Routine: Try journaling with your morning coffee, right before bed, or after therapy.
Keep It Low-Pressure: Aim for progress, not perfection. Even one sentence can make a difference.
Give Yourself Permission to Be Honest: No one else has to read this. Let go of judgment and just write from the heart.
Keep It Visible: Leave your journal somewhere you’ll see it every day — a bedside table, desk, or tote bag.
Final Thoughts: Your Journal Is for YOU
Journaling isn’t about being a perfect writer, it’s about creating space for your thoughts, feelings, and growth.
There’s no right way to do it. No rules. No judgment. Just you and your beautiful thoughts.
Your Challenge:
(1) Pick one journaling style or prompt that sparks your interest.
(2) Set a five-minute timer.
(3) Just write — no pressure, no overthinking.
(4) See how it feels. And if it helps? Keep going.
(5) Looking for more support? Let’s chat.
If you’re ready to dive deeper, gain clarity, or just have a space to process it all, we’re here to help. Click here to set up a call with a therapist here at Gluck Psychology Collective and take the first step toward feeling more grounded and supported.