Your guide to
journaling
Journaling is writing for yourself. No rules, no grades, no one watching. Whether you want clarity, better memory, or space to reflect, this guide shows you how to start journaling and actually stick with it.
"Finally finished that project. Feeling relieved and proud."
"Coffee with an old friend today. Reminded me how much I miss those conversations."
"One small step at a time. That's all it takes."
Why people journal
Journaling is a private space to be completely honest about what you're thinking and feeling. The benefits are practical and well-documented.
Gain clarity
Writing helps you understand what you're actually thinking and feeling. When thoughts stay in your head, they loop. On paper, they become clear.
Capture memories
Moments you'd otherwise forget become a personal timeline you can revisit anytime.
Process emotions
Give your feelings a place to go. Writing helps you work through experiences and learn from them.
Track goals and progress
Write down what you want, then look back and see how far you've come. Journaling creates accountability and helps you clarify what matters most.
How to start journaling (3-step method)
You don't need fancy notebooks or elaborate systems. Here's a simple method that actually works.
Pick a format
Choose how you want to journal. Each format has trade-offs, but the best one is whichever you'll actually use.
Pick a time
Attach journaling to something you already do. This is called habit stacking, and it makes new habits stick.
Pick a tiny commitment
Start smaller than you think. The goal isn't to write a lot. It's to write consistently.
Get daily prompts sent to your phone. Just reply.
What to write in a journal
One of the biggest obstacles is not knowing what to write. Here are simple sentence starters you can use anytime.
Capture what happened, what you did, or what stood out
Name your current emotional state and explore why
Celebrate something that went well, no matter how small
Notice something good in your life right now
Get a thought out of your head and onto the page
Set a simple intention for tomorrow
Prompts are training wheels
You don't need to use prompts every time. Sometimes the best entries are just raw, unstructured thoughts. The prompts help you get started and you can take them off whenever you're ready. Try our free journal prompt generator to get started.
Browse 365 journal promptsJournaling methods (choose one)
There's no single "right" way to journal. Here's an honest look at the most common methods.
Paper journaling
The classic approach. Tactile and distraction-free. Handwriting may aid memory and processing. But requires carrying it with you and finding time to sit down.
App journaling
Feature-rich with prompts, reminders, and search. Backed up in the cloud. But requires opening another app, and distractions are just a tap away.
Text message journaling
Text message journaling works because it's already in your daily flow. No app to open, no notebook to find. You already text every day. Just reply to a prompt like you would any other message. It's the easiest way to build a daily journaling habit.
How to build a journaling habit
Most people don't fail at journaling because they lack discipline. They fail because they make it too hard. For a complete guide, see our daily journaling habit article. Not sure when to journal? Take our best time to journal quiz.
Use reminders
Don't rely on remembering. Set a daily reminder or use a service that prompts you.
Make it smaller
If journaling feels like a chore, your commitment is too big. One sentence counts.
Remove friction
The fewer steps between wanting to journal and journaling, the more likely you'll do it.
Forgive yourself
If you miss a day, don't give up. Just pick up where you left off.
Frequently asked questions
Everything you need to know about getting started with journaling.
Keep learning
Explore more guides and resources to deepen your journaling practice.
Ready to start your journaling journey?
Get your personal Moments number and start journaling by text. No apps to download, no notebooks to carry. Just you and your thoughts, captured one text at a time.
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