What to Write in a Journal?

What to Write in a Journal by Lynda Monk

Before looking at what to write in a journal, it is helpful to pause and think about: What is journaling?

Journaling is simply the act of writing for yourself informally and regularly. It is writing without worry about spelling, grammar or getting it right.  Whatever you write is right!  In this way journaling is a very empowering act.  You write. You express your inner thoughts and feelings on the page.  You learn, you grow, you are transformed from this simple and profound act of self-expression.

Journaling is a story telling practice.

Why to journal?

People journal for many reasons.  For example, I journal for to nurture my health and wellness, to reduce stress, to solve problems, to think more clearly, to tap into feelings of calm, to connect with gratitude, and to know myself more fully. I also journal for the pure joy of it!

Pause & Reflect: Why do you journal? Or why are you interested in journaling?  What benefits do you hope to get out of it?

There are different types of journals

There are many forms of journals you can keep. Journals are used by writers to keep track of their thoughts, practice their art, and document ideas as they come to them. Many non-writers keep journals to keep track of their daily activities or keep to-do lists. Some people keep very creative and multi-media journals, like art journals, others are more practical like planning journals,  and some are personal, which is the focus of this article – the simple act of going to the page to write about your life including your thoughts and feelings.

Journal writing helps you gain self-awareness and new insights. Many journal writers engage in a daily practice of self-reflection and self-discovery.  By developing a journaling habit, it can help you deal with negative thoughts, reduce stress, and improve your overall well-being.

One of the most common questions people ask about journaling is, “what do you write in a journal?”

The short answer to this question is WHATEVER YOU WANT TO WRITE.

I realize that response might not be that helpful although hopefully it frees you up to trust your own impulses and wisdom when you write in your journal!

1. Write about your daily activities 

Just jot down what you’ve been up to. You can do it either in the morning or in the evening, or anytime in between. It doesn’t matter when you do it; all that matters is that you write about your day, what you want to remember, what has been special, or ordinary, or hard, or inspiring.

You can write about your daily activities like what did you at work today, what book did you read, what things you enjoyed and noticed, and reflect on how your day is spent.

All of these are simple questions that we can all ask ourselves. We all woke this morning, likely ate something, and so on. You might begin by writing about these activities. Capturing the ordinary moments of our lives through journaling is a way to learn more about the life you are living, the choices you are making, how you are spending your time and what makes you feel certain ways.

3. Write your goals and break them down into actionable to-do lists

Most people have goals they want to achieve.  In order to achieve your goals, you need to break them down into smaller steps and translate those goals into a practical to-do list, which serves as your action plan for reaching your goals. Start by writing down your goals, selecting how you’ll achieve them, and setting a deadline for yourself. This helps you create what are commonly referred to as SMART goals – specific, measurable, attainable, realistic and time specific.

I commonly write about my goals and dreams in my journal. A powerful journaling technique is called affirmative writing*.  It is the process of writing down your future goals as if they have already happened. You can write about your future in the present tense.  This is often used as a tool for manifesting and helping to energize your goals and hopes and bring them into the energy of what is possible, as if it is already so.

5. Write about your worries and fears

There’s no better method to deal with your fears and worries than to write them down. When you are worried about anything, it appears to be much worse in your mind. The purpose of journaling about your fears is to get your thoughts down on paper. We frequently worry about matters over which we have little control. We don’t understand we’re wasting time when we just think about it. When you write about your concerns, though, it can help you see things more clearly and also orient towards finding solutions to your problems or access reassurance about your worries.

6. Write to find solutions to your problems

While writing down your worries and fears can be cathartic, it is also helpful to journal possible solutions and plans for dealing with your concerns. For example, a common worry or fear or stressor that people have is around their finances and specifically stress about not having enough money.  You could use your journal to explore your financial worries, to help get it out, and then also journal to consider or brainstorm all the ways you might earn extra money, or save money, or attract more wealth into your life. Write down all of your ideas and then get to work on them.

8. Write about what you are grateful for every day

Gratitude journaling is a very popular! Many people keep a gratitude journal or weave gratitude into their regular journal.  Gratitude is proven to help strengthen our resilience and mental health.  This can be as simple as journaling three things you’re grateful for every day.

Oprah Winfrey revolutionized the gratitude journal when she would often mention the benefits of such on her show and in her “O Magazine.”

Taking time to write about the people, things and experiences you are grateful for is a life enriching practice.

I love to use this gratitude journaling prompt at the end of my day:  What’s the best thing that happened today?

Check out our Gratitude & Grit: A Journal for Growing Resilience written by therapist, Vicki Enns >>

“Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” – Melody Beattie

Author: Lynda Monk, MSW, RSW, CPCC is the Director of the International Association for Journal Writing. She regularly writes, speaks and teaches about the transformational power of journaling. She is co-author and co-editor of numerous books on journaling.