how to write a college journal

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How to Write a Journal: 6 Tips to Get Started

by Pamela Hodges | 61 comments

Writers are collectors of ideas, and where do we keep them? On scraps of paper, napkins, the notes app of our phones, and sometimes in journals. But as anyone who's started a journal can attest, sometimes it's hard to begin and even harder to keep one going. So how to write a journal? What to write in a journal? Let's look at some simple ways to start capturing ideas. 

There are a number of ways to capture ideas, from keeping a gratitude journal, to a reading journal, to a project journal. No matter what type of journal you keep, let me share with you some tips from my journaling experience for how to keep a journal and why a journaling habit pays off for writers.

4 Advantages of Keeping a Journal

Julia Cameron, acclaimed author of The Artist's Way and more recently a 6-week program outlined in a book called Write for Life, begins the writing and artistic life with a practice she calls morning pages. In essence, she suggests writing three pages each morning to explore ideas and life, and to clear the mind.

The benefits of journaling this way are numerous. Writers who establish regular journaling time may find it helps them clear their minds and explore new ideas.

There are many reasons why it is a good idea to keep a journal. I want to share four big reasons this daily habit may help you with your writing process and develop your writing skills.

1. Remember details

When I traveled to Europe in 1978, I kept a journal of my daily life. I have notes from the trip to Greece where I wiped out on a moped, weeded sugar beets on Kibbutz Reshafim in Israel, and hitchhiked through occupied territory in the south of Israel.

There were several details of my trip that I had completely forgotten until I re-read my personal journals.

Recording the details of your life can enrich your stories. One year when for The Spring Writing Contest at The Write Practice, I wrote a story about when the IRS called me to say I owed money.

In my first draft, I wrote that the amount they said I owed was, $638. After I had completed the first draft I went back to the notes I had written in my journal, and the correct amount was over six thousand dollars: $6,846.48 to be exact. Well, maybe there are some things we don't want to remember.

Thankfully, I didn't send the money. It wasn't the real IRS. But it was even better than a writing prompt for a story idea.

2. Find old friends

Keeping a journal can help you find old friends. One of the women I met on November 26th, 1978, wrote down her address. I found her on Facebook and just sent her a message. (Social media and Google can also help, but the journal did remind me of her name.)

We'll see if she responds to my Facebook message. It has been almost forty years since she lent me a pair of gloves when I scraped my hand on the pavement when I fell off my moped.

3. Help process feelings and ideas

When you keep thoughts in your head it can be hard to know how you think and feel. Writing down how you feel will help you process your emotions , as feelings become words, which can be then be edited.

Processing your feelings and ideas can lead to personal growth and peace, but that's not all. Expressive writing can be therapeutic, but it can also help you flesh out characters later. 

4. Preserve the writer's history

When you are dead and a famous writer, your journals will give your readers insight into your life, thoughts, and process.

You may never sell more than one hundred copies of your book, you may never publish your writing, or your journals may only be read by the mice that crawl through your basement. Or your journals will be read by zombies after the zombie apocalypse, sharing insight into your life and daily routines.

If you don't want anyone to read your journal, keep it in a locked box and swallow the key. (Please don't really swallow the key. It would be unpleasant to have to find it again, and you might choke.) Put the key in a safe spot, and then remember where you put it. 

6 Tips for How to Keep a Journal (and What to Write in a Journal!)

Now you know why journaling can be helpful. But how should you journal? It is very personal, and you should do what works best for you. But I will give you some tips to help you get started on a journaling practice.

1. Choose your kind of journal

You have several options for how to keep your journal.

A book, where you write with a pen or pencil onto paper:  Write in a book that is not so pretty you are afraid to write in it. Keep the size small enough you don't mind carrying it in your messenger bag, and big enough you can read your handwriting. Do not try journaling at night when the only paper you have on your bedside table is a bandaid. The next morning I couldn't read my writing on the band-aid, and the idea I wanted to journal was lost.

The advantage of pen to paper is you can write without having to be plugged into an electronic device. You don’t have to worry about a dead battery, and you can write even when the sun is bright or the airline makes you turn off your electronic devices.

The disadvantage to a paper journal is if you lose the journal and you didn’t make a copy of it, you have lost all of the writing. But either way, the journal writing helps you pay attention and record the moments of everyday life that will fade with time otherwise.

Software: There are several software applications and journaling apps on the market you can use to keep a digital journal. Be sure they sync to the cloud, as you don’t want to lose your entries because you fry your computer's hard-drive. 

Journey and Day One can add photographs and text, and export all of your entries into a PDF. You can also journal in Google Docs,  Microsoft Word, or Scrivener and save your files to a cloud-based program that will keep your files safe if you lose your computer or pour water on your keyboard.

2. Date your entry

You think you will remember when it happened, but without a written date, you might forget. Make it a part of your journal writing routine to date the entry.

3. Tell the truth

The journal is a record of how you felt and what you did. Telling the truth will make you a reliable storyteller.

If you haven’t cleaned the seven litter boxes for a week, don’t write that you clean them every day simply because you want your readers one hundred years from now to think you had good habits. The beauty of journal writing is that you can record things honestly for yourself that you might not otherwise record or share. 

4. Write down details

Record details like the time, location, who you were with, and what you were wearing. Details will help bring the memory alive when you record using your five senses .

To this day, if I smell a certain kind of Japanese soup, I can remember vividly the day I flew to Korea to renew my Japanese visa, only to discover the Japanese embassy was closed for a traditional Japanese holiday.

5. Write down what you felt

What you were thinking? Were you mad? Sad? Happy? Write down why.

6. Write a lot or a little

A journal entry doesn’t have to be three pages long. It can be a few words that describe what happened, a few sentences about the highlight of your day, or it can be a short description of an event from your day, where you describe details to help you remember what happened. What time of day was it? What sound do you remember?

Your journal entry might be a drawing, a poem, or a list of words or cities you drove through. It is your journal, and you have the freedom to be creative.

You can use journal writing prompts or simply tap into a memory that floats into your mind. 

Bonus tip: How to write a journal entry

Aside from the date, you can write your journal entry in a number of ways. You can write stream-of-consciousness, try bullet points written rapid fire, you can use various art materials, or any form that speaks to you.  Try a list or a mix of writing and doodling, or even dialogue exchanges. 

The most important thing is just to take the journaling time and make a regular habit of it, even if it isn't on a daily basis. The words will show up when you do. 

When to Journal

There is no right or wrong time to write in a journal. Write when you will remember to do it. Do you always brush your teeth before you go to bed? Have writing in your journal be part of your bedtime routine. Perhaps put it on your bedside table, or beside your hammock, or on the floor beside your futon.

If you are a morning person, consider keeping your journal on the table where you drink your morning coffee, tea, water, milk, or orange juice.

These are only suggestions. You don’t have to write down your feelings or why you felt a certain way. I hate being told what to do. Even if it is a good idea. But I hope you'll give it a try and see if you find it unlocks your own writing. 

Do you write in a journal? Why is keeping a journal a valuable practice? Please tell us in the   comment s.  

Do you write in a journal? Do you think writing in a journal is a good idea for a writer, or a bad idea? Please tell us why in the comments .

Write for fifteen minutes about some aspect of your day as though you were writing in a journal. Your journal entry might be a drawing, a poem, a list of words, or a list of cities you drove through.

Please share your writing in the Pro Practice Workshop here and leave feedback on someone else’s practice today. We learn by writing and by reading.

Pamela Hodges

Pamela writes stories about art and creativity to help you become the artist you were meant to be. She would love to meet you at pamelahodges.com .

61 Comments

I found writing a journal to be a learning experience in itself. When I started, I soon realised I didn’t really know what I was trying to achieve. It seems obvious now but I had to keep at it a while for that to become apparent. Everyone has to find their personal journalling style. A few pointers certainly help, so thanks for your post. I completely agree about the sensory aspect. It’s not the result of a to-do list we’re writing, it’s shades of what gave meaning to our day.

Hello Saul Marchant, I love your description, “shades of what gave meaning to our day.” So, not just a list, but what has meaning. Best, xo Pamela

I also like your “shades of what gave meaning to our day.” Sometimes I find myself lamenting that I want more meaning in my activities—as evidenced by my journal entry above. I need to remember that the purpose and the meaning come from my perspective of the experiences, in all the various colors and shades. Thank you.

I agree with Pamela I to love your description “shades of what gave meaning to our day. I think I fall more into a listing journalistic style but time has lead me to include more meaning as I progress.

Pamela, Thank you for a great article on journaling. I started out writing a diary when I was twelve years old, then moved into journaling as an adult, which I did for twenty years, and dropped off for about five years. I renewed my journaling practice in September 2002 and began daily journaling shortly after that. I record the date and time of the entry and number my pages. I am now on page 6515 (since 2002). Some days I journal just a paragraph—other days, I write up to ten pages. It depends on what is happening in my life, and how I am feeling. The time of day and my energy level also play a part—sometimes, I am too tired to write much, but I arrange my day so that I journal every day. I am in the process of reading previous entries and harvesting them for prompts for my fiction writing and blog posts. The depth and wisdom of some of my entries amaze me. Journaling enriches my life and allows me to process my feelings and emotions which contribute to my well-being.

Hello Billie L Wade, Thank you for sharing your journaling experience. I love the idea of numbering the pages. I regret not keeping a journal when I lived in Tokyo, I have some of my letters a friend saved, but there is so much I don’t remember. Would you like to share a short excerpt from when you were twelve, or something more recent, in the comment section on The Write Practice? xo Pamela

Hi Pamela. Unfortunately, I no longer have my journaling prior to 2002 (long stories). The following entry is indicative of a frequent experience with me in which I start out with with a challenge, problem, or issue and come to some resolution by the end of the session. This entry spans pages 6447-6449. This is not edited except to remove names of people. Thank You.

Monday, 3/20/17, 9:38 p.m. I’ve been afraid I’ll die before I’m ready, before I feel fulfilled, before I’ve done what I want to do, before I’m successful, before I’m “self-actualized,” before I’m joyous. At the same time, I hear of young people—22, 35, 38—with plans and futures and young children, dying of cancer and strokes. I’m 67. I’ve lived to see my son grow into adulthood. Really puts things into perspective. I’m not financially wealthy, but I have enough—my bills are paid; I have life, car, renters, health, and supplemental insurance; I have food; I enjoy dining out with friends; I can afford my medications; I have a car; I have books and magazines to read; I can think and feel and love; I can see and hear; I have my natural teeth; I have a new cell phone; I have leather-bound journals and hand-crafted pens; I drink bottled water that is delivered to me; I live in a beautiful apartment with a nice, green view; if I’m frugal, I can afford a few extras each month. I have people in my life who care about me; by many standards, I’ve had three successful careers, I’m educated and articulate; I can taste and smell and feel the sensuousness of touch; I can write; I have challenging projects to work on; I have a therapist who “gets” me and respects me; I have [my family]. The future is uncertain—always has been—and I sometimes feel frightened when I hear the prospects. I read an article within the past few days in which the author wrote something similar to “our acceptance and behavior in the present moment are predictors of our future.” When I am joyful and grateful and fully alive in the present moment, I have a better chance that I will do so in the future. The more I cultivate an attitude of gratitude, faith, and hope today, the more likely I will feel those attitudes in the future. And, how great it would be to die as [my partner] did—with joyful anticipation and expectancy; with gratitude; with hope; in peace. I can feel fulfilled every day by bringing acceptance and awareness and appreciation to everything I do.

…exquisite … and inspiring

thank you for your gift of words and reflection

Thank you Susan.

I started keeping a journal in the third grade, after reading “Harriet the Spy.” I have a drawer full of them, dated and numbered, and I get them out to browse whenever I’m working on a kids story or something YA. It’s a great resource for me to be able to see how a twelve year old mind worked. I’m so glad I kept them. My five year old keeps a drawing journal of the things he sees during the week, which I hope will eventually grow into something he does for a lifetime.

Hello Amanda Niehaus-Hard, Wow! How exciting to have writing from when you were twelve. I am happy you kept them too. What a treasure. A drawing journal is a great idea, a way to journal for children who might not be writing yet. If you would like to, please share a short excerpt from one of your third grade journals with the date, and/or one of your child’s drawing, if they don’t mind. All my best, xo Pamela

Hi Amanda, I am impressed that you have your journaling from age twelve, organized so you can easily use them. Everything I wrote before 2002 was destroyed, and I miss not having all of my writing. I am glad you can use your journaling to inform what you are writing now. Happy writing to you.

Hi, I did not want to do it this way, but this is regarding my guest post submission idea that I proposed on 31st March. I got the email of confirmation from the automatic mailing system, but did not recieve any manual response for the idea that I had submitted. What has brought me here today is that just six days later, a guest post was published on this very website titled “Show, Don’t Tell : How to Inject Drama Into Your Writing.” This did not seem to be a coincidence, since when I read the article, most of it seemed to be derived from the idea that I had proposed to you, and got no response to. I wrote another email, and that too has not recieved a reply regarding the state of my query. I know that this is not how this matter is appropriately resolved, but since I have got no response from your side, I am becoming both ancious and disappointed. The publication of the guest post resembling my idea might have been a coincidence, albeit a strange one. But the fact that I have recieved no response troubles me. All of us are writers here, and I think that beyond a moment of doubt, all of us would agree that it isn’t in the best interest of the art of writing and all the virtues which come with it. Again, I know this is not the way things are supposed to be dealt with, but right now, I seem to have no other option left to retrieve the creative right over what is beyond a doubt my own idea, credited to someone else right now. Thanking you, and hoping for a legitimate response, Abhijato. (I would have provided my email here, but I do not want any spam. I request you to kindly respond to my enquirery.)

Great article. I have tried in the past to journal but have never kept it up. Perhaps my life is not interesting enough or I’m not disciplined enough to form the habit. I’m going to start again and not put so much pressure on myself thanks to this article.

Hello Marieca Lashawn, I don’t journal every day either. I treasure the journals I have from my trip to Europe in 1978. It never occurred to me that every day life also had value. I am going to start again too. We don’t have to be perfect, and there are no rules to keeping a journal. I will floss all of my teeth, and write something every day. A new habit for me too. xo Pamela

Hello Marieca; I think one for the reasons I journal is that I feel I don’t have to be interesting. Sometimes years go by before I reread what I have written. Some is boring, so what? Now if I am writing a story, and article or a memoir,, I try to be literate and interesting. But journaling, hey the pressure is off and at least I am writing.

The great travel writer Tim Cahill just taught a writing class in Morocco, which I was part of .. and the biggest take away I got (he said if you only remember one thing..it’s this) : “take copious notes” (as life happens, whether traveling or whatnot). Great post and in the exact same vein as Mr. Cahill’ instructions!

Hello Jacqueline Gu, Morocco, how fun. A writing class with Tim Cahill. “Take copious notes.” I love this. It is worthy of a tattoo. Or at least writing it on my chalkboard. Thank you for sharing your adventure, and the lessons you learned. Now I will look up Tim Cahill, I am not familiar with his work. Do you have a favorite book written by him? What book do you recommend I read first? What do you like to write? xo Pamela p.s. Where in Morocco were you? I was Casablanca in 1989 talking photographs for a Japanese client.

Hi Pam – nice to meet you. always great to be acquainted with a fellow writer. I’m reading Tim’s “Pass the Butterworm” but I also heard good things about “Hold the Enlightenment”. I do creative nonfiction/travel/memoir writing but I haven’t shared my stuff with many ppl yet so i’m working on becoming published. I was in Fez/Moulay Idriss/Sahara/Chefchouwen for my 2 week trek in Morocco. So much material (so much copious notes) now to write from! And 1989? That’s awesome – sounds like a trip too! Did you ever write about Morocco?

Cheers to you Pam! I will look up your blog and url now. Jackie

Writing a journal is the only consistent form of writing I have done for the past few years. My journal consists of Writing down which of my 12 daily disciplines I have accomplished and which ones are left to do. I began this practice when I retired and found my days slipping by without accomplishing much and giving into a lifelong leaning towards depression. After some time I changed the disciplines around and found the exercise helped me in many ways. Life, however intervened and heart attacks, strokes, and major moves intervened in the practice since my life priorities changed. So to the twelve disciplines I added a daily description of the foods I eat in a day; the physical activity and exercise I have done; and a spiritual insight along with five things for which I am grateful on each specific day. Today’s post is timely, because I was thinking the practice was getting me nowhere; but I think I will continue since so many successful writers do journal. Thanks for the timely post.

I like the sound of daily disciplines. Life has begun to slide recently. A reformed depressive, a serial dropper outer, I love writing but have not allowed myself to recently, ditto dancing and yoga. I love lists and the daily disciplines sound list like, something with a big tick beside it to feel like achievements until they build up into something big and can count as such. I used to blog and make copious entries and notes and have let that slide too. So thanks for the timely post and for contributions, and here’s to getting back to good habits.

Hello Maryjhowell, Yes, here’s to getting back to good habits. There is a yoga class I keep meaning to get to, I am a serial do it tomorrower. Wishing you all the best, and hope you find time to dance, stretch and journal. Please share your url for the next blog post you write, as you find your way back to yourself. xo Pamela

Hello retrogeegee, I love the name you use here, very creative. I hope you are feeling well, I am sorry to hear you have experienced heart attacks and strokes. Thank you for sharing how you write in our journal with your daily disciplines. What did you eat today? Today I will also write down five things I am grateful for. Sometimes I lean towards depression too, exercise has helped me. Looking at what is good in my life will help too. Thank you for sharing your life. I appreciate your honesty. xo Pamela

I have kept a diary since childhood, although those are long gone. It was a good habit, and I have been journaling since I am an adult. Now I am writing Our Story – 45 years in Japan – and some details that I needed were in there. My son thought the dog under our house gave birth to eight puppies. I checked my journal – it was only six! I have separate loose page journals for the visits we made to our missionary kids in Zaire (now Congo), and the ones in Nepal volunteering for six years with MCC. Wonderful memories preserved.

Hello Mary Derksen, The journals sound really helpful in remembering details. “45 Years in Japan”, sounds like a great title for a memoir. I lived in Tokyo for seven years, and wish I had kept a journal when I was there. What happened to the puppies? That must have been a fun memory. Hope you are well. So nice to meet you and hear of your and your children’s adventures. xo Pamela

Hi Pam, great inspiring article. I have been journal writing and keeping diaries for years. For some reason I started this practice in the 5th grade. I went back to read the first entry in this diary hoping to find why I started this practice, but unfortunately I didn’t write the reason Why. You are right, journaling helps people keep personal records of their life. Mine have taken me from grade school to high school, to college. Through dating, marriage, kids, divorce, death and now back to a long term relationship, that I could probably turn into a never ending novel.. Some things that were too painful to write about, I put them in these journal writings as short stories to make it seem as if these were things that happened to someone else. To date I have 38 diaries/journals. Most recently I started a journal for my writing ideas and a personal one for my everyday happenings. So really I now have 40 journals.

Hi Cheryl, Yes, our journals get us through so much. Mine are a constant repository of self-nurturing as I wrestle with the gamut of feelings and emotions, challenges and resolutions. Rereading my entries validates my perseverance and resilience. I am up to 18 journals now, lots more to go. Best to you.

Thank you Billie, all the writing instructors always say write daily. So when I’m not writing on a story, I make it a habit to write something in my journals. So that’s my way of writing everyday.

Hello Cheryl Sams, Your approach of writing the hard parts of your story as short stories is a great idea. A record of what happened, but keeping the pain in the third person. I hope your story has more sunshine in it today, and in your tomorrows. I wonder what your 5th grade self thought. How special that you have all of your journals. Wishing you all my best. xo Pamela

Sorry to get back to you so late Pam, but you had me wondering about what did I write about in my first diary. Well I dug it out of my pile of journals, and my first entry was dated January 1, 1979. I introduced my immediate family, my grandmother, mom, aunt, uncle, stepdad, siblings and half siblings, and my 5year old cousin. It was the deep south and on that day it was windy, wet, cold, and there was a chance of snow. Christmas vacation was over and I was ready to go back to school. I didn’t want to be at home, school was more exciting(I stayed in a very rural area). Well I caught a cold and I was miserable, and I stated “I’m tired of writing now, I’m going to bed.” Well I guess I went to bed for a very long time, because my next entry was dated January 1984 and I was in college getting ready to go out on a date with an upperclassman. This was a one year diary, but I wrote in it throughout the years. My last entry Jan.2016. I updated my life. Three more pages left in this 38 year old diary. So I’m going to finally close it out on a very positive life update. Just needed to share. thanks.

Yes! Creativity doesn’t recognize boundaries or rules! I write, am an artist too, many mediums for both. I think it’s a pretty healthy, natural condition. Haven’t had the rich overseas experiences, but lived in a good many U.S. states and Canada, amassed 37 addresses so far, leaving fingerprints and/or words/artwork in my wake. Many journals created, some with people whose names I’ve forgotten but whose sketched faces I recognize. Hope to check in with you often. Cheers! 😀

wow … “whose sketched faces I recognize.” … I can just imagine the lovely nature of your journal with sketches intertwined with your written thoughts.

Definitely do come back to The Write Practice to visit … it’s a welcoming place, as is Pamela Hodges’ wonderful website!

Thx Susan. I’m a fan of The Write Practice, visited Pam’s site as well. My site’s a bit wonky at present–but c’mon over if you don’t mind stepping over the mess! { kdadams.com }

I thought I might have been making a wrong assumption based on your “check in” phrase. Nevertheless, I’m glad I commented and got your response so I could visit your website. LOVELY! Looks like you do remarkable, meaningful work. Loved, for instance, reading the glowing feedback from your memoir workshop participants. I’ll visit again.

Sorry for delay- my digital myopia caused lapse in finding your note. Have not yet launched newsletter but hope to find reliable tech soon! What’s your writing?

Hello Kristine Adams, Love your description of leaving fingerprints in your wake. Words and artwork. You have lived in a lot of places, so many memories. Where in Canada? I grew up in Saskatoon, Saskatchewan. Hugs to you. xo Pamela

Sorry for delay- email folder used w/ Write Practice exchange was misplaced. I lived just into southern Ontario–first near Petrolia, and later near Sarnia. Shared communal houses with friends who now are in B.C. Wow, with our bogus potus, Canada’s appeal is skyrocketing!

I absolutely LOVE this article. I’ve been writing journals since i was a kid but quit writing for a very long. I’ve again started to write down my journals. It’s the best thing I’ve discovered. I’m more aware of my thoughts and myself now. It’s the best practice for a winter of any sort. Be it a beginner or a published author. I’m not sure if I want to share it with anyone but i just enjoy the whole process of writing my journal

Hello shiwangi agarwal, Thank you for confirming that journal writing has helped you be more aware of your thoughts. You don’t have to share your thoughts. I like having a private place to write and think. Now to find a safe spot to hide a key, where no one else will find it and I can remember where I put it. xo Pamela

This doesn’t relate to this post, but feedback is greatly appreciated.

Mara shivered, pulling her ratty, practically obsolete sweater closer around her torso. Tevrah was cold this time of year. And drizzly. A drop of rain landed on her nose, freezing and unexpected. She wished she had warm pants instead of her school dress and her mother’s cardigan.

Her younger brother, Deo, tugged on her hand and pulled her off-course toward a stand selling jewelry. A young woman was standing behind the tables, smiling benevolently at her customers. She eyed Mara and Deo. “We don’t have long,” Mara warned him in their language, trying to smile innocently at the shopkeeper. It wasn’t as if they were going to steal something, but they certainly had the stink of poverty around them, accentuated especially by their thin, dark features. Deo’s hair was sticking up all over the place, his face the only inch of cleanliness on his body. Their mother was quite persistent about the need for washing your face twice a day, even if nothing else was clean. “It is important to make a good impression,” she had warned. Mara could only imagine what the people of this town thought of her and Deo, as she surely looked just the same as her six-year-old brother. She wished she hadn’t disregarded the necessity of neatness that morning. Every sort of person on earth could be observed in this market. The rich, the seedy, the fine, the poor, the gaudy, the drab. And Mara and Deo looked like beggars.

She still had a few coins left in the pockets of her sweater. Her bag was filled with day-old bread, bruised apples, and several rolls of bandages. They still hadn’t found someplace selling sponges for cheap, which was unfortunate since the younger kids cried when you scrubbed them with the rougher brush. And that was Mara’s job. She would have taken a used oil cloth by now to avoid Skya Menyon’s sharp glance whenever she heard the wail of her toddler, who was the whiniest child Mara had ever met.

It had been her job back at the village, at least three hundred kilometers from Tevrah’s town of North Market. They were three hundred kilometers from the place Mara had never left in her life– until now. The people were different here, even not so far away. The area was drizzly and brown and green, filled with grays. The people here had lighter hair, while the skin on Mara’s arm was dark as a macadamia nut’s shell. Her village was all but disappeared, nothing but ashes on the gods’ gentle breeze.

The day after the fires, the women of the village had shorn their hair to shoulder length, Mara included since her fifteenth birthday had passed two weeks prior. She wasn’t used to it. She liked to twirl strands of her hair, mindlessly twist them together as a nervous habit, and with it so short it was hard to wrap her black locks around her index finger. She kept reaching up only for her hand to stop short and sink back down to her side.

Deo was gawking at a gold necklace. The shopkeeper’s hawk eyes stayed locked on him, drawn as a moth to a flame. She was clearly suspicious. “Deo,” Mara hissed. He barely looked up.

“What?” he muttered. “Stop it.”

Mara tugged him a few feet away from the necklace, the shopkeeper still watching them. “Stop looking at that like you’re going to grab it.”

“I wasn’t going–” “She doesn’t know that!” Mara protested. Deo frowned, looking at his grubby hands curiously.

“Is it time for lunch yet?”

“Deo!” she chastised. The woman had begun to emerge from behind the booth. Mara turned toward her, widening her eyes. “Yes?” she inquired politely, switching to Tevranian for the shopkeeper’s sake.

“You kids like my jewelry?” she demanded.

Mara smiled shakily. “I apologize, miss, but my brother, he is not so smart,” she said, patting Deo’s hair and shushing his protests with a hand over his mouth. She tried to adjust the bag on her hip so the woman could peer into it and see there was nothing out of the ordinary inside.

“Oh?” the woman said, raising an eyebrow.

“He does not know how much the necklace does cost, you see?”

She grunted again.

“The cost is too much for us, anyway, because you see–” Mara saw something out of the corner of her eye. A glint of silver. A flash of crimson red. She stopped short, aware of the shopkeeper’s eyes trained on her dubiously. A girl had slipped in behind the stand, wearing vibrant red pants and a gray shirt, hair that must have been white as ivory when it was clean hanging in strands down her back.

“Yes?” the woman prompted.

“Yes…” Mara forced herself to look away. “I, um, we were not taking the necklace.” The fair-haired girl’s hand danced out of her pocket and hooked the bracelet onto a finger. She stuffed it into her overcoat.

Mara stared for a second before coming to her senses. “Hey!”

The shopkeeper whirled around. “What–”

The girl’s green eyes darted up to meet her accuser’s, and then she nimbly slipped into the crowd, that white hair a blur behind her. Mara began to run after her, leaving Deo and the shopkeeper behind, but stumbled over a man’s shoe. He sneered at her. “S-sorry,” she stammered. “Sir.”

A warm, dry hand grasped Mara’s hand in its grip. She looked down to see Deo staring up at her, his hair wet from the rain. “Deo,” she said , trying to see over the crowd’s heads, “go… go find Thyme and Yuri.” She shoved the basket of goods into his hands.

He began to whine, but Mara was already gone. She darted around a fruit cart, a few berries falling to the ground as she bumped it. The boy selling the fruits cursed at her in a language she didn’t understand. Mara kept going. Where had that girl gone? And why hadn’t she yelled “Thief!” and left other people to take care of it?

She was an idiot, Mara reminded herself, that’s why.

She tripped over her own shoes, a size and a half too large, not once but twice. Her gray dress was small on her, barely modest as it ended a few inches above her knees. The only reason Mara could get away with it was because she didn’t look her age. She’d kept a bit of baby fat, and she hadn’t shot up like a bamboo stalk. At least, not yet.

Ah. Under that bridge over there, stretching across the rushing river below, its banks mossy and wet. Mara saw a flash of blonde hair and those strange red pants the girl was wearing before she took off again. By now, the rain was coming down hard, clumping Mara’s dark eyelashes together and blurring her vision. She stumbled over the muddy ground beyond the market, the sounds of the city disappearing from her ears, and ducked under the cover of the old bridge.

It was quiet but for the sound of rain pattering the stone above.

“Hello?” Mara called out softly. There were no footprints in the mud leading off into the forest on the other side of the tunnel, but she couldn’t see where else the girl could have gone. Perhaps she’d disappeared, like in the Yaba’s stories back home. “Hello?” Mara said again, louder this time. She took a tentative step forward, then froze in her tracks when a voice responded.

“It’s not worth that much.”

Mara startled, whirling around. No one. “What?”

“The bracelet,” the voice explained. “Didn’t cost as much as that lady was selling it for.”

“Ay.” Mara didn’t know what to say to an invisible person. The distant sounds of shouting salesman only just reached her ears.

“You can leave and pretend this never happened.”

Mara seethed. “No.”

“Why not?” the disembodied voice challenged.

“You took it!”

“I stole something deserving of a halved coin.”

“What in ny anaran’Andriamanitra is a half coin?” Mara retorted. She wrung the rainwater out of her hair, and it splattered on her already-soaked dress, hanging limp around her knees. She wasn’t sure where to look, as she couldn’t see the person she was talking to.

“Oh, you know.” Mara didn’t. “A copper. Not even a single silver. She was marking it three times its worth.” They didn’t have much of silver where Mara was from.

“And who are you,” Mara said, “to judge?”

“And who are you?” the voice echoed.

“I–” Mara started, then cut herself off. “You are a criminal.”

“Hm.” The girl’s body dropped from the top of the bridge, and she landed perfectly balanced, wearing that red sweater and brown, unfitted pants. Mara stumbled back, surprised at the girl’s entrance, and almost tripped over a rock behind her. “I disagree,” the girl said.

“Are quite good at climbing things,” the girl said. She stared at Mara unblinkingly, her green eyes startling against the gray of the day. A gust of wind picked up her wispy blonde hair on its wings. “I’ll tell you what. You let me go, I’ll give you this bracelet.”

“That is not a deal!” Mara said, indignant. “You took it! Here is the idea: give it back and I will not… tell. Tell the police.”

The girl chuckled, flashing a crooked smile, dimples appearing at the corners of her mouth. “Let me guess. You aren’t from around here?”

Hello, Pamela. Nearly every journal I’ve ever written starts with, “Well, I’m not good at journal writing, but I’ll try again” or some such lame thing, and invariably that entry is followed by a handful of dated entries, followed by some more six months or six years later. I try to let go of that feeling of “defeat before I’ve even started” because what’s the point? I tell myself, “Let go of thoughts of perfection because it ain’t coming to my doorstep any time soon.”

I’m going to include here an entry in my journal from the month after my mother passed away in 2014. I’m guessing that I was using your writing style as part of my inspiration because I included a level and type of detail that I may not have previously.

I was reflecting on why I am thankful. It reads, …

The piece I’m going to start with is the sweet gesture that Mehrzad [my husband] made yesterday, showing me his deep love and such a respectful honoring of Mom. We sold her car yesterday at Carmax [2003 Lexus ES 300 silver/light blue, “wood” steering wheel and other trim areas, 40,708 miles bought for about $30,000 new – mom’s decision with no consultation – sold for $7,000] Carmax gave us back the license plate [NWSTOY] and license plate frames [“I’d rather be stitching”]. I’m thinking, “OK, What do we do with these? Should we keep them? No, we’re trying to declutter not reclutter.” A bit later on, Mehrzad lovingly says, “Shall we hang these up in the garage? It’s part of your mom’s life and we want to keep that history. We’ll need to find a place to hang it.” WOW! … THANKFUL! —- [I just now took a picture of the license plate on our pegboard in the garage to include here, but I guess an upload option is not included; forgot that.] —– As always, I’m thankful for you, Pamela.

Hello Susan WA, Thank you for sharing the excerpt from your journal about your mom. The detail about the car, including the milage brought me emotionally into the story. Life is made up of concrete details. Little bits of reality that allow me the reader to feel the story. I am so sorry your mom died. And, so thankful to read of the kindness of your husband who hung the license in the garage. So nice to hear from you Susan. I am thankful for you also. xo Pamela

One of my biggest heartaches is that I accidentally threw out a notebook that I thought was empty … turns out it was my son’s reflections on quotes from when he was in 8th grade … it was a daily exercise by his history teacher, a man who inspired my son deeply, and is his favorite teacher of all time. Love those amazing connections when a teacher has such an impact on a student’s life.

Hi, Pamela! Here is a way to have both the handwritten and the electronic record: https://store.moleskine.com/usa/en-us/Moleskine-/Evernote/C26

I haven’t tried this system, but it looks pretty interesting. I also like the idea of using Scrivener. I prefer to journal with pen and paper, but am currently doing a hybrid: early morning brain dump online at http://750words.com , and then a notebook and my pretty new purple fountain pen throughout the day.

Hi GirlGriot, So nice to see you here! Thank you for the suggestion to combine the handwritten and the electronic. Maybe I need to get a pretty purple fountain pen too. Something to remind me to take notes on my life. I will check out the 750 words site, and dump out my brains too. Hope you are well. xo Pamela

(FYI, 750 words is a paid site now. Not sure what it costs. I joined when it was free and was grandfathered in when they switched over.)

Hello TerriblyTerrific, You could always swallow the key. (This is meant to be funny, and is not a real suggestion, in case you do swallow the key, and then want to hire a lawyer and say we told you to eat a key) How old is your daughter? Maybe she needs to find a safe spot to hide her journal. 🙂 xo Pamela

I started writing journals when my children grew up and went to college. I felt lost in myself and wanted to get the emotions out of my system. I then began to cycle long distances with some friends. We cycled from coast to coast in various countries including Australia, Vietnam; parts of Europe and the Himalayas. I have recently been expanding some of my journals and one thing I noticed is that, throughout all the scary parts of the journeys; when we thought we were in dire states, someone came out of the blue and saved the day. When the bike broke, when we ran out of food or water on the mountains, or when we had no shelter. I call them the Angels on my journeys all of which I am deeply thankful for.

The journal in 2014 helped me deal with a lot of sudden deaths of close family and friends, there was almost one a month that year. When I look at that year I realise we are all challenged and no matter how hard that challenge with a bit of help we can get through it. Journals can be lifesavers reminding us to be grateful and how lucky we are.

Hello Elizabeth McKenna, You have lived some amazing adventures. I love your perspective on how “journals can be lifesavers reminding us to be grateful and how lucky we are.” I am sorry about the sudden deaths of family and friends in 2014. That sounds like a hard year. Sending you hugs and sunshine, xo Pamela

In Julia Cameron’s book “The Artist’s Way,” she teaches her students to writing their “Morning Pages,” as a way to get back their creativity. Sometimes they are referred to as our “Mourning Pages,” because we mourn the ills of our life. I wrote faithfully for about a year then quit. It’s something that cleansed the soul and helped me dig down deep to the heart of my frustration with a certain family members and clear out some junk. Journalling is so important to our mental health and to bring us clarity. It can help us clear our mental blocks to our creativity as well. Thanks for the post.

April 20, 2008

We had breakfast with Uncle Jerry today after church. He made waffles, and we brought the side dishes: sausage, fried potatoes, cheese soufflé, and crunchy cantaloupe. It was nice to be together. He’s having more trouble with his breathing, but he isn’t taking any treatments for it. He’s refused what treatment the doctors have offered, although for his condition—interstitial lung disease—there really isn’t much they can do. He is allowing the disease to run its course. It’s strange seeing it happen to him because I know that I will follow soon.

In truth, I’m simply afraid. I have always had a horror of drowning, of suffocation, of being unable to breathe. Since I’ve got late-stage pulmonary hypertension, that’s exactly how I’ll die: one gasp at a time. I might get lucky, though. People with this disease often die of sudden cardiac death. The heart just stops, and they’re dead before they hit the ground. I like Door Number 2 much better than Door Number 1.

“Writing is the only way I have to explain my own life to myself.” Love that. Must try it, but I need to be ‘plugged in’. I thought I’d never write again after the shakes got me. Now I can even read my writing!

Hello Pamela, Many thanks for your article on keeping a journal. Very handy. I wrote a journal in the past, for a year, when I was grieving. There was no one to confide in, and writing my feelings and the events that filled my day, brought a little solace. Now I write daily, (in longhand, in a small blue booklet) to record my husband’s medication, (the names of his medicines and the hour in which he took them) his moods, and in brackets, a little about myself. The journal is a verification of what we did. My husband contests me on many things, declaring that ‘we did not’. Out comes my journal to satisfy his verification. I’m glad I recorded it on paper. In the blue booklet, I write the day, then the date, and below, the weather and mean temperature. I record where we went and why, like, shopping for shoes, meat, presents, etc:. I write of guests who came to lunch or to visit.

I write a line about Minnie and her friends. Yesterday I recored that she vomited… a bunch of grass.

Please give our love to Harper and the users of the other six litter boxes.

With love, Lilian

I love journaling and have even taught journal workshops. It is what helps untangle my thoughts and make sense of life. I make a practice of re-reading (currently once a week). That’s when I’m reminded of things I need to follow up on. It’s about the only time I use paper and pencil now, which really sets it apart from all other activities.

Great article. I took a trip to Europe a few years ago and I was so happy when I came across my travel journal. All the details that I had forgotten are in there! I’ve now converted to a digital journal since it’s accessible from anywhere and I usually have my phone on me to jot down entries when I have a few minutes. (Disclaimer: I blog for JRNL.)

I have an urgent need to journal, and I do so, but always with a feeling of trepidation because am afraid my kids will judge me poorly when I’m gone. Haven’t committed crimes or anything like that but am somehow ashamed of the strong feelings of insecurities that come up again and again. But I need very much to write them. Anyone else have this problem?

Yes. I sometimes feel like you as well. That is why, I write a lot and then get rid of it. This helps me with my self awareness. When you write everything down as true as it has happened and you read back to yourself, you somehow judge yourself and that would become very valuable to you for many reasons. 1) you might realise, it was not as important, good or bad or even important as you first thought. 2) You can realise what went wrong or right in that occasion and you might have the opportunity to make it better or try to accept it and draw a line under it. 3) you have become your own best imaginary friend whom you can talk to in confidence and get help without any worry of it going further or be judged. The list of benefits are endless and can go on and on and on, but I am sure, you got the gist of it. 🙂

I love this articular because it explain how writing journals makes you a better writes. it help you express your emotions also your daily lifestyle. I never really writing a journal before but I starting to write down my thought in my journal. it’s the best way to practice writing or express yourself for example I wake up seven in the mourning eat breakfast brush my tooth and wash my face.I get dress walk out the front door to wait at the bus stop.

Journaling leads to growth, which is especially important for a writer. Benjamin Franklin had the habit of keeping a journal, which helped him to become healthy and wealthy: https://constantrenewal.com/keeping-a-journal/

Great post. I have journaled ever since junior high and maybe even a bit earlier. As time goes on I think I’m writing down better things, descriptions and such and digging deep into my real feelings about things and life. It’s a good way to explore and figure out who I am and what I’m thinking. 🙂

I started journaling few months ago and I think it really improved my mental health a bit lol. Usually, I write at night and sometimes, I forget what just happened hours ago (which I have to reopen my gallery to find some specific photos that have to do with my “day”). Anyways, it’s a great and a helpful article btw!

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• How to Write a Journal: 6 Tips - - […] article How to Write a Journal: 6 Tips appeared first on The Write […]

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How to Write a Journal Entry

Last Updated: February 21, 2024 Fact Checked

This article was co-authored by Nicolette Tura, MA and by wikiHow staff writer, Danielle Blinka, MA, MPA . Nicolette Tura is an Empowerment Expert based in the San Francisco Bay Area. She holds a decade of experience creating change in various non-profits then went on to operate her own wellness business for 10 years. Most recently, she worked as a Therapy Associate to a chiropractic neurologist for 15 months working hands-on with patients, helping them heal from neurological disorders like concussions, long covid, migraines, and more. Nicolette guides groups and individuals on transformative meditation journeys and game-changing mindset management workshops and retreats on empowering everyone to keep expanding beyond past conditioning and self-limiting beliefs. Nicolette is a 500-hour Registered Yoga Teacher with a Psychology & Mindfulness Major, a NASM certified Corrective Exercise Specialist, and an expert in psychophysiology with experience in nervous system regulation and breath work. She holds a BA in Sociology from the University of California, Berkeley, and a Master’s degree is Sociology from San Jose State University There are 16 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 2,839,529 times.

Keeping a journal allows you to record what’s happening in your life and to work through your thoughts and feelings. Sometimes, you might write a journal for school to help you deepen your understanding of what you’re studying. Fortunately, writing a journal entry is a simple process. First, choose a topic to write about, like what's happening in your life. Then, write an opening for your entry and express your thoughts.

Choosing a Topic

• This is a great way to help you document things you want to remember.
• For instance, you might write about something funny that happened at lunch, scoring the winning goal in a soccer game, or a fight you had with your friend. The events can be positive or negative.

• Let’s say you’re feeling sad because you’re going through a breakup. You could write about how you feel and what you’ll miss about the relationship. This will help you release your feelings so you can start to feel better .

• Write about what you’d like to do this weekend.
• Discuss a place you’d like to visit.
• Pretend that you found a fantasy creature.
• Write about something you want to change.
• Write from the perspective of your favourite book or movie character.

• A summary of a reading or lecture.
• Your analysis of the course material.
• Connections between topics you’ve studied.
• Personal connections you made with the coursework.
• Questions you have about the text or lecture.

Tip: Keep a journal for school focused on studying and analyzing your course material. For instance, you might summarize your coursework, record your reflections on it, and write down questions you have. Leave out how you feel about what you’re reading or studying.

Opening Your Journal Entry

• Your instructor has assigned journaling to help you deepen your understanding of your coursework and to improve your writing skills . Following their instructions will help you best achieve these goals.

• For instance, you might write, “July 24, 2019,” “07-24-19,” or “24 July 2019.”

• For instance, you might write “Good Beans Coffee House,” “School,” “Paris,” or “My bedroom” for your location. For the time, you could write the actual time, such as “12:25 p.m.,” or the time of day, like “Early morning.”

Tip: You usually don’t include a salutation when you’re writing a journal for school.

Expressing Yourself in a Personal Journal

• If mistakes really bother you, it’s okay to go back and correct them after you finish writing your journal entry.

• Turn a memory into a story.
• Record what you dreamed last night.
• Write a list, such as what you did that day or what you’re grateful for.
• Doodle or paste pictures into your journal.
• Record song lyrics or quotes that mean something to you.
• Write your own lyrics or a poem.
• Write in stream of consciousness.

• For instance, you’d write, “I went to lunch with Sari today,” not “Amy had lunch with Sari today.”

• For instance, let’s say you’re on vacation at the beach. You might include details like, “sea spray hitting my face,” “the smell of burning wood from bonfires on the beach,” “the taste of salt on my lips,” “the sun glinting off the surface of the water,” and “the shouts from other beach goers having fun.”

• With journaling, it’s more important to write often than to write a lot.

Drafting an Academic Journal Entry

• If you’re telling a story, try to follow a narrative structure to give it a beginning, middle, and end.
• Read over your journal entry before your submit it to check that it makes sense.

• For handwritten journals, your instructor may require that you simply fill up a page. Make sure you know the exact requirements so you can do your assignment correctly.
• If you’re struggling to think of something to write, make a mind map about the topic to help you brainstorm some new ideas.

• If you’re struggling with your grammar, visit your school’s writing center or ask your instructor about tutoring options. Additionally, you can find online programs that help you with grammar.

• This is especially important if you’re keeping your journal as a graded assignment.
• If you’re typing your journal entries in an online portal, there may be a spellcheck tool you can use. However, you should still proofread the entry to look for other errors.

Journal Entry Template

Community Q&A

• It’s best to write regularly so that journaling becomes a habit. To help you remember, write in your journal at the same time everyday. [19] X Research source Thanks Helpful 1 Not Helpful 0
• You can write about anything you want, so don’t feel like you can only write about how you feel. You might instead prefer to write about your daily accomplishments or what you enjoyed that day. Thanks Helpful 24 Not Helpful 4
• While you can use a paper journal, there are journaling apps and websites you can try. Additionally, it’s okay to use a word processor like Google Docs or Microsoft Word for journaling. Thanks Helpful 15 Not Helpful 8

• Since your journal is private, prevent people from reading it by keeping it in a safe place. If it’s a digital journal, you might even password protect it. Thanks Helpful 25 Not Helpful 3

You Might Also Like

• ↑ https://libguides.usc.edu/writingguide/title
• ↑ Nicolette Tura, MA. Empowerment Expert. Expert Interview. 23 January 2020.
• ↑ https://positivepsychology.com/benefits-of-journaling/
• ↑ https://www.readingrockets.org/article/journal-writing
• ↑ https://www.hamilton.edu/academics/centers/writing/writing-resources/journal-writing
• ↑ https://writing.wisc.edu/handbook/assignments/writing-an-abstract-for-your-research-paper/
• ↑ https://www.niu.edu/citl/resources/guides/instructional-guide/reflective-journals-and-learning-logs.shtml
• ↑ https://psychcentral.com/blog/ready-set-journal-64-journaling-prompts-for-self-discovery
• ↑ https://psychcentral.com/lib/the-health-benefits-of-journaling
• ↑ https://www.bates.edu/biology/files/2010/06/How-to-Write-Guide-v10-2014.pdf
• ↑ https://files.eric.ed.gov/fulltext/EJ1081806.pdf
• ↑ https://writing.wisc.edu/handbook/style/connectingideas/
• ↑ https://positivepsychology.com/writing-therapy/
• ↑ https://apastyle.apa.org/style-grammar-guidelines/capitalization
• ↑ https://libguides.usc.edu/writingguide/proofreading
• ↑ https://www.psychologytoday.com/us/blog/modern-minds/202301/10-good-reasons-to-keep-a-journal

About This Article

To write a journal entry, first find a quiet, comfortable spot where you won’t be disturbed. Take a moment to brainstorm what you want to write about. You can journal about anything, like your day, your dreams, work, school, friends, or an upcoming project. If you’re not sure, choose a writing prompt for your entry, like “What was your earliest childhood memory?” or “What is your biggest secret?” Open to a new page in your journal and write the date at the top. Then, start writing. Let your thoughts flow and don’t edit yourself. Write whatever comes to mind. It’s okay to be honest since nobody else will be reading what you write. Draw pictures if specific images come to mind while you’re writing. Try to journal for somewhere between 5 and 20 minutes every day. The more you journal, the easier it will become! Keep reading to learn how to write a journal entry for school! Did this summary help you? Yes No

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Writing for an academic journal: 10 tips

1) Have a strategy, make a plan

Why do you want to write for journals? What is your purpose? Are you writing for research assessment? Or to make a difference? Are you writing to have an impact factor or to have an impact? Do you want to develop a profile in a specific area? Will this determine which journals you write for? Have you taken their impact factors into account?

Have you researched other researchers in your field – where have they published recently? Which group or conversation can you see yourself joining? Some people write the paper first and then look for a 'home' for it, but since everything in your article – content, focus, structure, style – will be shaped for a specific journal, save yourself time by deciding on your target journal and work out how to write in a way that suits that journal.

Having a writing strategy means making sure you have both external drivers – such as scoring points in research assessment or climbing the promotion ladder – and internal drivers – which means working out why writing for academic journals matters to you. This will help you maintain the motivation you'll need to write and publish over the long term. Since the time between submission and publication can be up to two years (though in some fields it's much less) you need to be clear about your motivation.

2) Analyse writing in journals in your field

Take a couple of journals in your field that you will target now or soon. Scan all the abstracts over the past few issues. Analyse them: look closely at all first and last sentences. The first sentence (usually) gives the rationale for the research, and the last asserts a 'contribution to knowledge'. But the word 'contribution' may not be there – it's associated with the doctorate. So which words are used? What constitutes new knowledge in this journal at this time? How can you construct a similar form of contribution from the work you did? What two sentences will you write to start and end your abstract for that journal?

Scan other sections of the articles: how are they structured? What are the components of the argument? Highlight all the topic sentences – the first sentences of every paragraph – to show the stages in the argument. Can you see an emerging taxonomy of writing genres in this journal? Can you define the different types of paper, different structures and decide which one will work best in your paper? Select two types of paper: one that's the type of paper you can use as a model for yours, and one that you can cite in your paper, thereby joining the research conversation that is ongoing in that journal.

3) Do an outline and just write

Which type of writer are you: do you always do an outline before you write, or do you just dive in and start writing? Or do you do a bit of both? Both outlining and just writing are useful, and it is therefore a good idea to use both. However, make your outline very detailed: outline the main sections and calibrate these with your target journal.

What types of headings are normally used there? How long are the sections usually? Set word limits for your sections, sub-sections and, if need be, for sub-sub-sections. This involves deciding about content that you want to include, so it may take time, and feedback would help at this stage.

When you sit down to write, what exactly are you doing:using writing to develop your ideas or writing to document your work? Are you using your outline as an agenda for writing sections of your article? Define your writing task by thinking about verbs – they define purpose: to summarise, overview, critique, define, introduce, conclude etc.

4) Get feedback from start to finish

Even at the earliest stages, discuss your idea for a paper with four or five people, get feedback on your draft abstract. It will only take them a couple of minutes to read it and respond. Do multiple revisions before you submit your article to the journal.

5) Set specific writing goals and sub-goals

Making your writing goals specific means defining the content, verb and word length for the section. This means not having a writing goal like, 'I plan to have this article written by the end of the year' but 'My next writing goal is to summarise and critique twelve articles for the literature review section in 800 words on Tuesday between 9am and 10.30'. Some people see this as too mechanical for academic writing, but it is a way of forcing yourself to make decisions about content, sequence and proportion for your article.

6) Write with others

While most people see writing as a solitary activity, communal writing – writing with others who are writing – can help to develop confidence, fluency and focus. It can help you develop the discipline of regular writing. Doing your academic writing in groups or at writing retreats are ways of working on your own writing, but – if you unplug from email, internet and all other devices – also developing the concentration needed for regular, high-level academic writing.

At some point – ideally at regular intervals – you can get a lot more done if you just focus on writing. If this seems like common sense, it isn't common practice. Most people do several things at once, but this won't always work for regular journal article writing. At some point, it pays to privilege writing over all other tasks, for a defined period, such as 90 minutes, which is long enough to get something done on your paper, but not so long that it's impossible to find the time.

7) Do a warm up before you write

While you are deciding what you want to write about, an initial warm up that works is to write for five minutes, in sentences, in answer to the question: 'What writing for publication have you done [or the closest thing to it], and what do you want to do in the long, medium and short term?'

Once you have started writing your article, use a variation on this question as a warm up – what writing for this project have you done, and what do you want to do in the long, medium and short term? Top tip: end each session of writing with a 'writing instruction' for yourself to use in your next session, for example, 'on Monday from 9 to 10am, I will draft the conclusion section in 500 words'.

As discussed, if there are no numbers, there are no goals. Goals that work need to be specific, and you need to monitor the extent to which you achieve them. This is how you learn to set realistic targets.

8) Analyse reviewers' feedback on your submission

What exactly are they asking you to do? Work out whether they want you to add or cut something. How much? Where? Write out a list of revision actions. When you resubmit your article include this in your report to the journal, specifying how you have responded to the reviewers' feedback. If your article was rejected, it is still useful to analyse feedback, work out why and revise it for somewhere else.

Most feedback will help you improve your paper and, perhaps, your journal article writing, but sometimes it may seem overheated, personalised or even vindictive. Some of it may even seem unprofessional. Discuss reviewers' feedback – see what others think of it. You may find that other people – even eminent researchers – still get rejections and negative reviews; any non-rejection is a cause for celebration. Revise and resubmit as soon as you can.

9) Be persistent, thick-skinned and resilient

These are qualities that you may develop over time – or you may already have them. It may be easier to develop them in discussion with others who are writing for journals.

10) Take care of yourself

Writing for academic journals is highly competitive. It can be extremely stressful. Even making time to write can be stressful. And there are health risks in sitting for long periods, so try not to sit writing for more than an hour at a time. Finally, be sure to celebrate thoroughly when your article is accepted. Remind yourself that writing for academic journals is what you want to do – that your writing will make a difference in some way.

These points are taken from the 3rd edition of Writing for Academic Journals .

Rowena Murray is professor in education and director of research at the University of the West of Scotland – follow it on Twitter @UniWestScotland

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Journal Writing

View in pdf format, common goals of a journal.

• To encourage regular writing
• To make connections between class material, lectures, and personal observations
• To raise questions and issues that can fuel classroom discussions
• To generate ideas for future paper topics
• To provide a forum for inquiry, analysis, and evaluation of ideas
• Write regularly
• Try to make concrete connections between journal entries
• Link personal reactions to the class material
• Approach the exercise with the intention of being challenged
• Present your ideas in a coherent and thought-provoking manner
• Ignore basic rules of grammar and punctuation
• Write to fill pages; the process is more important than the product
• Wait until the last minute to make your entries
• Confuse your journal with a personal diary. Although this is your journal, the main focus should be on class assignments and their connections. Try not to focus too much on your personal feelings, such as whether or not you liked the book or the film. Instead concentrate on why your professor assigned the material.
• Simply summarize — analyze. Avoid describing what you have read. Ask probing questions: are the points well-argued? Does the writer come to a logical conclusion? What other issues should be considered?

Take your journal seriously. Keeping a journal helps develop writing, reading, analytical and critical skills that are necessary in all disciplines.  

Faculty Comments on the Value of Journal Writing

“I’ll be looking for evidence of thought and clarity of expression. The journal needn’t be polished to gem-like lustre, but it should be coherent and, I hope, thought-provoking.” — Richard Decker, Professor of Computer Science “Journals are ultimately very useful for developing good work habits by providing a venue and location for thinking through ideas in an ongoing and consistent way.” — Ella Gant, Professor of Art

by Molly Soule ’97 & Andresse St. Rose ’97

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Submitting Journal Articles

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This page is brought to you by the OWL at Purdue University. When printing this page, you must include the entire legal notice.

Copyright ©1995-2018 by The Writing Lab & The OWL at Purdue and Purdue University. All rights reserved. This material may not be published, reproduced, broadcast, rewritten, or redistributed without permission. Use of this site constitutes acceptance of our terms and conditions of fair use.

This resource provides recommendations for selecting a journal to submit your article, important details about the submission proccess, as well as helpful information on special issues of journals.

Selecting the journal

One of the most important things you can do to expedite acceptance and publication in academic journals is to select journals where your work fits best. You can do this by researching the journal on their website, reading the last several years of the journal, and asking mentors in your field.

Check the policy statements of the journals and their tables of contents from recent issues to find out the exact scope of the journal and its specialization within the field. Examine the journal's website for information on restrictions by the journal, such as who may submit articles, what topics are most appropriate for the journal, what word maximums there may be for various types of manuscripts, and what style the journal uses. The journal's website will also provide you with information on the particular methodological approach preferred by the journal and the general audience to which it caters.

You should also learn about the time from submission to decision. Usually, submissions are heaviest around the beginnings and ends of semesters, so submitting in the middle of a semester can be a better bet for a quicker decision. If you suspect the journal already has some issues backlogged, you might want to contact the editor for further information, especially if time is a factor for you and the journal publishes few issues each year.

Submitting the journal article

Once you complete your abstract and manuscript, you might decide to reconsider your choice of target journal due to a slight change in focus. In that case, you might want to ask for suggestions from peers and mentors or address the journal editor directly. Virtually all editors will look at your abstract to make an initial judgment about whether it will fit the scope of their journal and might even be willing to skim your manuscript.

You will want to make sure that your manuscript and abstract are as error-free as possible, particularly in formatting issues such as page numbers, font size, alignment, and typographical errors. Each journal has its own specific guidelines for formatting and style. Find this information on their website. Pay particular attention to requests for blind submission and mask all references that would reveal your identity - this includes school references, geographic locations, and recognizable or unique organization names.

For example, to make an abstract anonymous, a researcher conducting a study at the Subaru plant here in Lafayette, Indiana, would have to use the following terminology: “Researchers used a case study approach to collect data on the impact of “lean production” techniques on workers at a small automotive production plant in the Midwest.”

Once your manuscript and abstract are submitted, the editor for the journal will review your work and decide whether it is a good fit for the journal. If not, or if the manuscript is deemed to be of poor quality, the editor might send you a "desk rejection," or a rejection from the editor's desk rather than from other reviewers. If the manuscript is a good fit for the journal, the editor will send it out to one or a few reviewers (other scholars in the field), who will give their feedback on the piece. The editor's ultimate decision on the manuscript, informed by the reviewers' feedback and recommendations, might be one of the following:

• Accepting the manuscript in its current form
• Accepted pending (usually minor) revisions
• Revising and resubmitting

Immediate acceptance is very rare. Accepted pending revisions or revising and resubmitting are the most common responses to submissions. Changes requested by an "accept with minor revisions" are fewer and less substantial than changes for a "revise and resubmit," in which case the manuscript is often sent back to the same reviewers. Unless you have a particular reason for not implementing one of those suggested changes and are willing to explain these in the letter to the editor, you should make each and every one of the suggested revisions.

Special Issues

Many journals run special issues one or more times per year. These special issues are usually focused on a particular topic that is growing in the field. In the past, articles in special issues have been less favorably viewed than articles published in regular runs of the journal, but this is changing in many fields since the peer review process for special issues is now often exactly the same as for regular runs.

Special issues are an especially helpful type of journal issue for graduate students, because they are typically produced on a specified timeline and because they tend to garner far fewer submissions than the journal gets day to day for all kinds of work. In other words, the odds of acceptance in a special issue tend to be higher than in regular runs, and special issue articles are more likely to be published in a timely manner.

To publish in special issues, researchers typically need to send a proposal, which will be either rejected or conditionally accepted. If the proposal is conditionally accepted, the researcher will be invited to submit a full article for the special issue, which will usually then be peer reviewed like any other journal article. These articles can still be rejected at this stage, like any other article, but it is less likely given the smaller pool.

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How To Start Journaling: The Best Journal Writing Guide For Beginners

I remember the first time I tried to start a journal, I was in my early 20s and I had just read a book that recommended journaling as a way to process thoughts and emotions. I was really skeptical at first but decided to give it a try anyway. I grabbed a rather beautiful notebook that I’d been given for Christmas a few years before, picked up my pen, and stared at the blank page in front of me. I’m not going to lie, it was awkward!

I didn’t know how to start journaling!

I didn’t know what to write about, or how to express myself. I had no idea where to start with my first journal entry. I then also realized that I really didn’t want to mess up the beautiful journal in front of me – the pressure was intense !

After a few minutes (that felt like years) I placed my pen on the paper and started writing about how nervous I was about writing!

After a little while something unexpected happened. I started to feel a sense of calm and before I knew it, I had one full page of writing!

Was it good? No.

Was it eloquent? No.

Was it masterful and life-changing? Also no!

Would someone who read it think I was crazy? Absolutely yes!

But it was a start!

Over the years I’ve continued to journal. I wish I could say that I’m 100% committed to the process but sometimes life gets on top of me and I’ll go weeks without writing a single thing. But, whenever I come back to it, I’m always surprised by how much it helps me !

In this article, I want to help you start your journal if you are a beginner. And trust me, once you’ve done your first page, it becomes a whole lot easier so let’s get started!

But before we begin…

• Journal Writing and Its Benefits

If you are here then I’m sure you already know what journaling is and you probably also have a good idea of what its benefits are.

But if you would like a refresher, then check out my two previous articles, “ What is Journaling and Why Should You Try It ?”, and “ 15 Amazing Benefits Of Keeping A Journal “.

Choose A Journal

Setting a journal writing routine, decorating your first page, let go of any preconceived ideas you might have, write a letter to your future self, create a bucket list, self discovery, favorite memories, future aspirations, thankfulness & gratitude, reflect on your day, creative expression, brain dumping, today i am feeling…, i am grateful for…, my goal for the next 30 days is…, i am proud of…, i am looking forward to…, my favorite memory from my childhood is…, i am currently reading/watching/listening to…, my favorite quote or mantra is…, i am feeling stuck/overwhelmed/frustrated because…, my dream job/vacation/adventure is…, don’t compare yourself to others, set small achievable goals for yourself, allow yourself to write freely, use promps or templates, journal with a friend, track your progress, choose a quiet, comfortable place to write, be patient and kind to yourself, fear of not doing it “right”, lack of time, self-criticism & perfectionism, lack of motivation, difficulty expressing your emotions, privacy concerns, feeling overwhelmed, how to start journaling.

Let’s jump into getting you started with your first journal entry! As a journaling beginner , I know that starting a journal can feel really intimidating so I’ve tried to create a step-by-step process that you can follow to try to make it a bit easier.

Need some ideas about the different types of journals that you can start? Check out this article: 35+ Different Types Of Journals To Keep

I don’t know about you but when I was a kid I used to love shopping for new stationery at the beginning of the school year. It was so exciting! It was like a fresh start and a new beginning . As an adult, I still love choosing new notebooks and stationery!

But where do you start when choosing a journal? My recommendation is to choose something that fits your personality and gives you that warm and fuzzy feeling when you look at it. Your journal is going to be like a loyal companion to you so the very last thing you want is a notebook that you hate looking at!

And if you feel inspired, you can also choose colorful markers and pencils to add to your journaling stash!

Make your journaling journey even more special with one of our personalized journals!

That said, of course you don’t need a fancy notebook or stationery to start your journal . If you are just starting out, start with anything you have! It might actually be easier with a notebook that you don’t consider beautiful or special.

Remember how much I didn’t want to mess up my beautiful first journal?

Don’t be me!

If you feel a bit overwhelmed by the idea of filling the big blank pages in an A4 notebook or journal then choose a smaller notebook that is easier to fill and less intimidating.

As a beginner, consistency is the key when it comes to journaling ! So the easiest way to get started is by choosing a time and place where you can write in your journal peacefully and without distractions.

This could be first thing in the morning , before bed, or even during your lunch break. Just choose a time that you know you will be able to stick to on a daily basis.

Remember, you don’t want journaling to become a chore so choose a time when you won’t feel rushed or pressurized!

Once you have decided on a time, commit to sticking to it, and if necessary, set a reminder on your phone so that you don’t forget!

And, if you feel that writing on a daily basis is too much, then set a routine that is easier to stick to even if it’s just journalling a few times a week . The trick is to get into a routine that you can stick with.

And what if you don’t feel like writing on a particular day? Don’t beat yourself up about it. Simply journal in your next timeslot… or! Open your journal and write about why you don’t feel like writing on that day… even if it’s short and sweet!

Writing Your First Journal Entry

You’ve got your journal, you’ve got your pens and other stationery, now where do you begin?

Some people find that a great way to start their journal is by decorating their first page .

This is a fun way to get your feet wet without committing to actually writing anything!

Plus you get that “I’m going to mess up this beautiful journal” feeling out of the way. But remember, journaling is all about you so, if you don’t want to decorate the first page, then skip this bit.

Decorating your first journal page is a great way to make your journal feel more personal and special. Here are some ideas to get you started:

• Use Colorful Pens or Markers – You can get started by writing your name or a quote that inspires you in bright colorful letters using pens and markers that you love. Get color palette ideas here!
• Add A Doodle or Sketch – Adding drawings and sketches that you’ve drawn is a great way to make your journal feel even that much more personal.
• Stickers and Washi Tape – You can use stickers or washi tape to add color and interest to your first page. You can also use them to create a border or frame around your page.
• Use Stamps or Stencils – If you have a stamp or stencil collection then use them to add patterns, images, or words to your page.
• Add a Collage – You can create a collage using images, words, or other things that inspire you! This is a great way to celebrate your personality and interests.
• Add a Quote or Lyrics – If you have a quote or specific lyrics that inspire you then add those to your page, and decorate around them with colors, doodles, stickers, and other fun things.
• Create a Vision Board – A great way to start your journal is by using your first page as a vision board where you can include images and words that represent your goals and dreams.
• Play WIth Fonts – Sometimes you might find it easier to create headings or titles in Word or Canva. Doing this allows you to play with different fonts and print out pages you can stick inside your journal (check out some awesome free font ideas here ).
• Keep It Simple – Don’t feel like you need to over-decorate your first page – sometimes simplicity is best! Remember that the most important thing is to have fun and make your journal your own!

Before you start your journal you must remember this…

There is no right or wrong way to journal!

Say it with me, “There is no right or wrong way to journal” 🙂

Okay great, I’m glad that is out of the way.

Oh and before I forget…

Your journal is personal and for your eyes only!

When you start journaling you might need to make a conscious effort to let go of the idea that someday someone might read your personal journal .

I remember that this is one of the things that held me back from truly expressing myself when I first started journaling ! Subconsciously I was scared that someone would find my journal and read it – I would then be incredibly embarrassed and would need to move to another town!

I get it, the fear is real!

I really had to learn to let go of the idea that someone might see my writing and you will need to do the same because you’ll never be able to fully express yourself as long as you hang onto the idea that someone is going to read your personal journal . And if all else fails, hide your journal under your mattress or in the ceiling!

Start Writing!

As I mentioned before, there is no right or wrong way to journal so you really can do anything you like!

Some people like to start their daily entries by recording the date at the top of the page so that their journal becomes almost like a diary. Others like to divide up their personal journals into categories or sections where they can record or write about specific things such as what they are grateful for.

Although there is no “proper” way to start journaling here are a few suggestions on what to write when you begin writing in your journal:

Write a letter to yourself a year from now. Write about your hopes, dreams, goals, and aspirations and what you hope to achieve in the coming year. Write as if you are writing to a special friend or family member that you love deeply and trust completely. Someone who doesn’t judge or criticize.

Take this idea a step further and write letters to people in your life . This is a great way to explore how people make you feel.

For example, if someone has hurt you, write about what happened and why you feel the way you feel. Likewise, if someone is an important, loving part of your life, write a letter to them expressing why you love them.

Remember that these people will never see your letters so you can be completely open and honest.

Create a bucket list of things that you want to achieve or experience both in the coming year and in the future. Make notes to explore why these goals and experiences are important to you.

Once your bucket list has been created. Go through each item and write about how you will feel once you have achieved specific items on the list. And if you like, add pictures and drawings that inspire you!

Write down any traits or qualities that you love about yourself . Describe your talents, gifts, beliefs, hopes, and dreams. Here you can also explore your fears and anxieties.

You can also write about the things that you don’t like about yourself and how you want to work towards becoming a better person. You can also write about things that you would like to learn or explore about yourself.

Another great way to start writing is to close your eyes, take a few deep breaths, and in your journal describe how you are feeling at this moment. You can also write about the thoughts that are circulating in your mind as you begin writing.

Begin your first personal journal entry by writing about your favorite memories. Think back to when you were younger and write about the happiest times you can remember . You can also include what made each of these memories so special for you.

Write about what your perfect day would look like in five years’ time . Record everything from what you will have for breakfast or who you will spend time with. You can include steps you can take today to help you move closer to that ideal day.

Start your journal by writing down some of the things you are most grateful for today. Write about how each of those things makes you feel and why you are so grateful for them.

If there are specific people that you are grateful for, write about why these people are so special to you and how they make you feel. Write about ways that you can show them how much they mean to you.

One of the best ways to start your journal is simply by reflecting on what happened during your day. What were the highlights and what were the challenges? Were there any particular moments that stood out and how did they make you feel?

Imagine that your emotions and feelings are colors . What colors would they be? Create drawings and sketches to represent how you feel in the moment using some of the colors you’ve chosen.

Brain dumping is where you simply write, you don’t think, you just write ! If you find it tricky to start then set a timer on your phone for a few minutes, turn your brain off, and just write.

Don’t think, don’t edit, don’t worry about spelling, just write.

After your timer goes off you can continue writing if you would like to, otherwise you can stop and reflect on everything you have written during your session.

Prompts To Get You Started

If you still feel a bit stuck with getting started with your personal journal, then here are a few beginner prompts to help you . Write these prompts down in your journal and then write your responses underneath them.

Remember that journaling is a safe space for you to express yourself honestly. Don’t worry about grammar, spelling, or how your writing flows. Write freely and without judgment by allowing your thoughts and feelings to flow onto the page.

This prompt can help you check in with your emotions and reflect on your current state of mind.

This prompt can help you create a sense of gratitude and appreciation for all the good things you have in your life.

Explore how to include gratitude in your journaling with our giant list of over 300 Gratitude Journaling Prompts

This prompt can help you set a short-term goal for yourself. Of course, your journal is also a great way to track your progress!

This prompt can help you reflect on your accomplishments and build your self-confidence.

This is a great prompt to help create a sense of excitement and positivity in your life. By using this prompt you can explore why the things you are looking forward to are important to you and how you can create more of them in your life.

This prompt is a great way to tap into your nostalgia and reflect on happy memories of the past.

This is a wonderful prompt that helps you reflect on your current interests and hobbies and it can help you explore new ones.

This prompt can help you reflect on your values and beliefs and provide inspiration and motivation for your journaling journey

This prompt can help you identify and explore areas of your life where you may be struggling and it can give you space to brainstorm solutions and strategies to help you overcome those challenges.

The prompt helps you to think about your aspirations and dreams. It also gives you the space to brainstorm ways to make them a reality.

Need more prompts? Get Hundreds Of Prompts In Our Free Prompt Library!

Journaling Tips For Beginners

If you are new to journaling it is important to keep a few things in mind to make the most of your experience. Here are some tips to help you get into it.

Remember that everyone’s journaling journey is unique so don’t get caught up in comparing yourself to others. Don’t worry about how often other people journal, how long their journal entries are, or how “good” their writing is. Focus on yourself and let your journaling evolve naturally.

Don’t feel you must journal for hours a day. Set yourself small, achievable goals such as writing for 5 to 10 minutes a day and gradually increase your time as you become more comfortable.

Journaling is a safe space for you to express yourself freely and honestly. Don’t worry about grammar, spelling, or how your writing flows.

If you are struggling to come up with ideas to write about then use prompts or templates to get you started. You can find prompts and templates online or you can create your own based on your interests, feelings, or experiences.

Our Prompts Library Contains Free Prompts For The Following Topics:

• Shadow Work
• Anxiety And Stress
• Self-Improvement & Success
• Relationships
• Self-Love And Self-Care
• Spirituality
• Manifestation
• Visualization

When you start journaling it can be great to get started with a friend who can give you support. You can share ideas, prompts, and feedback with each other and you can encourage each other to keep going.

Keep track of your journaling by marking off days on a calendar or using an app to help you. Use reminders on your phone to keep you on track. This will help you make journaling a consistent part of your routine.

Find a place to write that is quiet and comfortable so that you can focus without distractions . This could be your bedroom, a park, or even a cozy local coffee shop.

Remember that journaling is a habit that takes time to develop. Be patient and kind to yourself as you start to journal and don’t get discouraged if you miss a day or two – simply get back on track and keep moving forward.

Things That Might Be Holding You Back From Learning To Journal

If you’ve made it this far then that means you are really committed to starting to journal! That’s great. However, there might still be some things that are holding you back from getting started. Let’s take a look at some common things that people experience and how you can overcome them:

There’s no right or wrong way when it comes to journaling! Just write! If you are feeling stuck try brain dumping or freewriting where you write whatever comes into your mind without stopping or worrying about things like spelling or grammar.

“I don’t have time to journal” is a common excuse. But if you think about it, journaling can actually save you time in the long run by helping you prioritize your thoughts, feelings, goals, and priorities. Start small with only a few minutes a day and don’t beat yourself up if you miss a day or two.

Trust me, it is really easy to get caught up in self-criticism, especially when it comes to something like journaling.

Remember it’s okay not to be perfect.

Trust the process and don’t be too hard on yourself. It’s okay to make mistakes, write messily, or have unfinished thoughts and pages. The goal of journaling is to learn and grow not to create a perfect work of art so enjoy it!

It is very normal to feel unmotivated sometimes, especially when you are just starting to journal.

You can overcome this by committing to writing for a few minutes, a couple of times a week. You can also find an accountability partner by journaling with a friend or joining a journaling group.

Journaling is an emotional experience and it can be difficult to express your emotions especially at first. It is okay to take your time and start small.

Try starting by writing about your day and as you get used to writing, you can gradually explore deeper emotions and topics.

We’ve spoken about this one already but if you are still concerned that someone is going to read your journal then you could consider using a password-protected digital journal or a journal with a lock.

You can also try using pseudonyms when writing about people so that if someone does read your journal they won’t know who you are talking about.

Although journaling can be a powerful tool for self-reflection, it can also feel overwhelming sometimes. If you are feeling stuck or overwhelmed, try breaking your journaling down into smaller more manageable chunks.

For example, write three things you are grateful for in the morning and then write about your day in the evening.

Try brain dumping or freewriting with a stopwatch to get you unstuck.

Journaling Is A Journey, Not A Destination

Remember, journaling is a journey, not a destination. It is a habit that needs commitment, patience, and kindness. Be gentle with yourself as you start your journal and don’t be scared to explore new methods and techniques.

As you continue to write in your journal it will become easier and you will find that it becomes a great tool for making your way through life. You will find it a great help with facing difficult decisions, struggling with setbacks, and even celebrating successes!

I hope this article has helped you if you have been stuck on how to start journaling! I’d love to know if you managed to get started or if you need help. Let me know in the comments section below!

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How To Write a Journal: Step-By-Step

Discover how to write a journal quickly and easily in our step-by-step guide.

I’ve kept journals in various forms on and off for twenty years. Journal writing is a skill that asks for commitment, practice, and honesty. It’s also a perfect practice for creative and successful people. And anyone can do it! This article walks through how to write a journal step-by-step and includes some advanced tips. It pairs nicely with our list of journal writing topics . But first, why even bother with journaling?

The Benefits of Journal Writing

1. journaling cultivates a daily writing habit, 2. journaling documents your life, 3. journaling tackles self-doubt, 4. it’s cheaper than therapy, 5. it cultivates personal growth, 6. journaling is a type of writing practice, step 1: pick a time for journaling, step 2: select a topic to write about, step 3: journal for a pre-determined period, step 4: don’t stop to edit , step 5: explore your thinking, step 6: stop and tidy up, step 7: review your journal entries regularly, keeping multiple journals, how to find time for journal writing, journal writing tools and resources, what do you write in a personal journal, how do you structure a journal, what is an example of a journal, what is the purpose of journal writing, journaling resources.

Journaling is a great pursuit for writers and creatives. I’ve journaled for years and recommend it to many writers. It’s easy to start a daily journaling practice, and it doesn’t take much time. But why should you keep a journal in the first place? To answer that question, let’s explore how some famous journal writers approached this craft.

Anytime, I avoid writing because I’m tired, bored, or devoid of ideas, I remind myself of the importance of discipline. Almost every writer I’ve read about sacrificed to pursue their work. They rose early or worked late into the night and they wrote because they had to and not just when they felt the hand of inspiration.

Like many famous journal writers, Virginia Woolf kept hers with a pencil and paper. She recorded entries every morning until the early afternoon. She wrote about her routine, her ordinary moments :

“I generally write with heat and ease till 12.30 and thus do my two pages. So it will be done, written over that is, in 3 weeks, I forecast from today”

Cheever bemoans his lack of discipline throughout his journals. However, in an entry written shortly before his death in 1982, he recognizes he possessed this essential and departing personal strength that comes with adhering to a writing routine.

“I have climbed from a bed on the second floor to reach this typewriter. This was an achievement. I do not understand what has happened to the discipline, or character, that has brought me here for so many years,” he writes.

Yes, discipline is important, but not at the cost of day-to-day life. For a long time, I thought there was nothing more important than filling a blank page with sentences.

Now, I spend time running, reading, traveling, meeting friends, and sitting quietly . I do other things that aren’t writing. And I’m OK with that.

Even if you’ve found a passion, side-interests are essential. When you’re in danger of burning out, taking time to pursue a side-interest will stoke the embers of what inspires you. Woolf chronicled her long walks while Cheever wrote dozens of entries about swimming, cycling, and meeting friends.

“I do have trouble with the dead hours of the afternoon without skating, skiing, bicycling, swimming, or sexual discharges or drink,” he writes.

The Russian writer Nabokov had little time for eating, socializing, or drinking coffee with friends.

Instead, he loved to solve chess problems and study butterflies. Both of these interests informed his work; his novel, Zashchita Luzhina (The Luzhin Defense), features an insane chess player. He writes in his memoir:

“And the highest enjoyment of timelessness…is when I stand among rare butterflies and their food plants. This is ecstasy, and behind the ecstasy is something else, which is hard to explain. It is like a momentary vacuum into which rushes all that I love.”

Self-doubt is a problem for many writers. They worry about what others will think of their ideas and stories. Years ago, I didn’t like writing articles like this one. I worried about how people will perceive me, and if I’ll upset or offend anyone. I learned from Virginia Woolf’s journals that many writers are insecure about their work. However, criticism can help writers improve their craft. She writes:

“What is the use of saying one is indifferent to reviews when positive praise, though mingled with blame, gives one such a start on, that instead of feeling dried up, one feels, on the contrary, flooded with ideas?”

Cheever wasn’t one for paying too much attention to his critics. He rarely re-read his works or reviews about them. That said, even Cheever occasionally dreamt (worried) about how people saw him. He writes in his journal:

“…and last night I had a dream that a brilliant reviewer pointed out that there was an excess of lamentation in my work.”

One way to overcome insecurity is to practice expressing gratitude. I try to do this by thanking those who take the time to read or even share my work, and by appreciating that writers today have more places to express themselves than before.

Several years ago, I became a father for the first time. It was a happy time but after my son was born, I dreamt about death and how my life would end. I knew I wasn’t depressed but I worried there was something wrong with me. Then a friend (also a recent father), confessed the same thoughts. As we get older, it’s natural to consider mortality and death. To pretend death doesn’t exist is to live in ignorance of the bond we all share.

There are echoes of death in Woolf’s, Cheever’s, and Nabokov’s memoirs, and these authors taught me it’s unnatural to avoid considering our place in the world. In the opening pages of Speak Memory, Nabokov unpacks the notion of time as a single linear event. He challenged the reader to see not just the endpoint of life, but the beginning of life as well. He writes:

“….my mind has made colossal efforts to distinguish the faintest of personal glimmers in the impersonal darkness on both sides of my life.”

In short, journaling is good for your well-being and mental health.

Journaling is a good way of exploring your ideas, opinions, and inner beliefs. Through this habit, you can mark accomplishments and failures and also reflect on important life lessons. You could:

• Set goals and track your progress towards these goals
• Review your setbacks and move past them
• Marking accomplishments and failures

The journals of Cheever, Woolf, and Nabokov taught me that keeping a journal helps identify negative patterns, thoughts, and behaviors. Woolf writes about her depression at length. In 1934, she describes the period after she finished her experimental novel The Waves .

“I was, I remember, nearer suicide, seriously, than since 1913.”

John chronicles his alcoholism at length in his journal and towards the end of his book, it’s hard not the feel the same sense of relief as he does upon finally becoming sober. If you want to learn how to write a journal, I don’t want to be too morbid and put you off. The journals of these authors aren’t all filled with dark life lessons and lamentations. Sometimes, these writers express gratitude.

Nabokov writes at length about his love for his mother and father, his son, and Russia of old. And I’ve yet to read a more powerful personal mission statement than Cheever’s aspiration for the blank page:

“To write well, to write passionately, to be less inhibited, to be warmer, to be more self-critical, to recognise the power of as well as the force of lust, to write, to love.”

Writer’s block describes feeling uninspired and having no great ideas to write about. Thankfully, you don’t need to worry about that while journaling. After all, your journal ideas and entries are for you and you alone. Simply, turn up for a few minutes at the same time each day and jot down what you’re thinking or doing. It’s also helpful for:

• Articulate your arguments and ideas privately
• Reflect on recent lessons from your personal or professional life
• Chart your progress towards your goals
• Reflecting on your to-do list or creative projects

Even if you don’t turn journal entries in public works, reading back on older entries from your own life is entertaining and revealing.

How to Start Writing a Journal: 7 Easy Steps

You don’t have to be a writer to learn how to journal. To practice journaling, write a short entry at the same time of day, every day. If that sounds like too much work, try once a week.

If you want to learn how to start a journal on your computer, use a dedicated journaling app like Day One. It’s built for digital journaling and supports images and videos as well.

Alternatively, create a password-protected file using Word, Pages, or another writing app on your computer. Ideally, it should sync with a service like Google Drive so you don’t have to worry about losing entries. With that in mind, follow these steps:

Open your journaling tool of choice, close the door, and relax. If you have one to hand, pick a single journal writing prompt. Eliminate any distractions including your phone and social media. It’s easier to follow a journaling habit if you stick to it at the same time every day.

A journal entry works well if it’s about a single topic, e.g. your daily routine, creative projects, or a personal problem. That said, there are no rules. Free write if you have to. Often the biggest challenge with creating a journaling habit is figuring out what to write about. You can start a journal entry in several different ways. Here are some creative things to write about in a journal:

• What you did yesterday
• You plans for today
• An inspiring book, film or album
• Lessons from a course you took
• How you’re feeling
• An argument you had
• A memory from you past
• Progress towards a goal
• A problem at work or in your persona life

Julia Cameron, the author of The Artist’s Way, advocates keeping morning pages. These are a great way of starting a journal entry . All you have to do is get up, sit down at your desk and write a stream of consciousness entry first thing.

Set a timer for twenty-five minutes. If that’s too long, aim for five minutes. Consistency is more important than duration. Depending on what’s happening, you may have time to write longer journal entries at the weekend or evening time. Oh, and keep writing!

While writing a journal entry, don’t stop to edit yourself or edit for punctuation until the buzzer sounds. Editing and journaling are different activities. Also, journal entries are for you alone, so it doesn’t matter if you write a stream-of-consciousness .

Allow for negative thoughts, expressive writing, and random ideas to make their way into your journal entries. Reflective journaling is a type of therapy and a window into the soul. So, don’t hold back.

When the timer sounds, re-read your journal entry and tidy it up. Then, move on with your day.

Review your journal entries and writing process once a week, month, or quarter. Past entries should inform future entries. I don’t recommend revising old entries much though, beyond fixing typos and grammar errors. It’s easy and unhelpful to judge an old version of yourself. When in doubt, write a new entry.

I’ve kept various journals on and off since I was fifteen years old. These days, I record a personal journal containing the types of entries you would expect to find in someone’s journal or diary, i.e. it’s about my day-to-day life.

I write 200-300 word entries every morning and a longer entry at the weekend. It’s kind of like my morning pages (an idea advocated by Julia Cameron). I also record a professional or business journal . Here, I write about how this blog and my work is progressing. I also describe the challenges I’m having and what I’m working on.

Finally, I keep a type of Zettelkasten in Day One, which acts as a repository of ideas and information I come across for future writing projects. Here, I record snippets and other information from books I read, courses I take and talks I watch. I also include the links and write a reaction to these. This journaling habit gives me more source materials for future articles. For example:

This Zettelkasten or Slip box contains dozens of entries about writing advice from creative masters like John Cheever and Virginia Woolf. I used a few of them for this article! If you want to learn more about the Zettelkasten method, check out my podcast interview with Sacha Fast .

I won’t lie; if you want to keep writing a journal, you must commit to the practice. Some people who want to keep a journal say they find the process time-consuming, that they forget to write regular entries, and that it can become a chore.

These are valid concerns for journal writers. I spend several hours each week on journal writing. However, if you’re new, start with five minutes a day, ideally in the morning before you forget. Wake up early if you have it.

If you’re experiencing these problems, accept that there will be times when you don’t or can’t write. Instead, remember the benefits of journal writing and that no one needs to read or see this work (i.e. it doesn’t have to be perfect or even polished). You don’t need to keep more than one either. I’ve shared how I practice journal writing in case it helps.

Using Journal Writing Prompts

Some mornings it’s hard to write while tired and under-caffeinated. So I created a personal list of journal writing prompts and used those for a long time. Day One app contains daily journal writing useful prompts. I also like taking pictures of my phone while out and about and using these to start writing entries faster. Sometimes, I just write up what I did yesterday.

I occasionally use TextExpander for OS X ( Phase Express is a Windows alternative) to write entries faster. These are text-expansion apps that turn keyboard shortcuts into snippets of text that I use for my entries.

For example, when I type “; journal”, TextExpander pastes the following questions into my personal journal:

How am I feeling right now? What are my plans for today? What did I read/listen to? How did I help my family?

When I type “; blog”, Textexpander pastes the following questions:

What did I do yesterday? What lesson did I learn? What could I have done better? What one thing must I focus on this week?

I use a semi-colon to prevent Textexpander from inadvertently creating this text while I’m working on something else. These questions serve as writing prompts . When I see them appear on the page, I spend less time thinking about “what I want to write” and more time answering these questions. You can also find several dozen journal writing prompts in my book Yes You Can Write!

• A notepad: you can’t beat the classics!
• Day One : a dedicated app for Mac and iOS users
• Journey: a diary app for Android
• The Daly Stoic Journal by Ryan Holiday: Packed full of journaling prompts, I keep a copy on my desk
• The Early Morning Pages by Julia Cameron: a guide to writing in the early hours
• A password-protected file: nosey-parkers, keep out!
• Onenote or Evernote: both are useful if you like tagging entries
• WordPress: you can password-protect your entries
• Yes You Can Write!
• Speak Memory

If you want more, check out Anthony Metevier’s post How To Keep A Journal And Remember More and also my detailed guide on Medium.

FAQs on How to Write A Journal

You can write whatever you want as each entry is for you alone. Some good topics include what you did yesterday, goals, your to-do list, and personal or professional challenges.

Journal entries typically don’t require much structure. However, it’s a good idea to date your entries so you can understand your journal’s chronology.

The novelist John Cheever’s journals and Virginia Woolf’s journals are both good examples worth reading.

Journal writing enables you to clarify your thinking, work through negative emotions and record your daily life. It’s also a form of writing practice.

The Best Journals to Buy

Diary Vs Journal: What’s The Difference?

Adam Jelic interview , the creator behind MiGoals journals

Bryan Collins is the owner of Become a Writer Today. He's an author from Ireland who helps writers build authority and earn a living from their creative work. He's also a former Forbes columnist and his work has appeared in publications like Lifehacker and Fast Company.

View all posts

Module 1: Success Skills

Assignment: writing in college journal entry.

https://youtu.be/RH95h36NChI

The video above discusses beliefs students hold about college and demonstrates how those beliefs relate to test performance. Consider how beliefs might also impact a student’s performance on writing assignments.

Develop a 200–400 word journal entry that identifies three beliefs, mentioned in the video or discovered through your own observations, that relate to a student’s ability to write academic essays. Explain how these beliefs might be adjusted through the practice of metacognition to improve writing results.

Worked Example

Journal entry assignments tend to be more flexible than other types of writing assignments in college, and as a result they can be tailored to your own experiences as long as they answer the primary questions asked in the assignment.

One model of a successful entry about this topic can be found below. Feel free to include your own experiences and examples from real life as they pertain to the issue at hand.

Writing in College Journal Entry by Sandy Brown Belief: Learning is fast Related to writing essays, I could see how I could easily fall into this trap of thinking that fast is good. I have such limited time in the day to work on school assignments, that I think that whatever I can manage to get done must be the best possible work that I’m capable of doing. I should allow myself more time, though that’s easier said than done. Even with smaller writing assignments, like this one, if I give myself a day or two to sketch out ideas for what I want to say, and then reflect on it before writing it, I think I’ll do a much better job in the long run. Belief: I’m really good at multi-tasking This one is very related to the “learning is fast” idea. Watching the girl in the video do a million things while she’s studying is just like watching my own kids at night! And I’m pretty guilty of this, as well. If I can set aside a quiet part of my night, and just focus on only one assignment at a time, I think I’ll do a lot better with my writing overall. And I’ll be happier with the results. Belief: Being good at a subject is a matter of inborn talent This is actually not a belief I personally hold. I always loved to read growing up, and I still do read fiction as much as time allows. But working as a business administrator for the past 15 years has shown me that I’m pretty good with numbers and bookkeeping, too, which I wouldn’t have guessed before this job. One of my daughters is very drawn towards English and writing, and another struggles with it. They both seem to feel this is a matter of fate. I’m going to share this video with them, because I think there are ways that my daughter who struggles can be empowered to think that she CAN get better at writing, if she just keeps practicing. (This is also something I’m going to do myself…I’m very out of practice with writing for school!)

• Revision and Adaptation. Provided by : Lumen Learning. License : CC BY: Attribution
• Writing Strategies. Provided by : Lumen Learning. Located at : https://courses.candelalearning.com/lumencollegesuccess/chapter/writing-strategies/ . License : CC BY: Attribution
• How to Get the Most Out of Studying: Part 1 of 5, Beliefs That Make You Fail... Or Succeed. Authored by : Samford Office of Marketing and Communication. Located at : https://youtu.be/RH95h36NChI . License : All Rights Reserved . License Terms : Standard YouTube License

How to create a learning journal: Home

What is a Learning Journal?

A Learning Journal is a personal record of what you are learning about, and specifically how you are learning it. They are often also called Learning Portfolios or Reflection Journals, and they require you to reflect on what you have learnt in a course. In a Learning Journal, you need to detail how your thinking has changed throughout the learning process and what this means for your future studies. The writing is often quite informal, but always check with your teacher for details regarding expectations regarding specific language and formatting.

Learning Journal examples (varying subjects)

Learning Journal Tips

Learning Journal Tips & Tricks  

• Your memory is good...but not that good! If your journal requires regular entries, don't wait till the end of the week (or the day before your first submission is due!) to try to rely on your memory to fill your journal. Consistency is important - spend 15 - 30 minutes or so each day adding your thoughts and considerations as you go, rather than sitting down for hours at the end of the week trying to remember what you did and didn't learn, and how you feel about it. By being consistent, your journal will be a true reflection of your learning process and far more beneficial to you (and your teacher) in the long run.  
• Use headings and dates to your advantage A clear, clean learning journal is helpful to both you and your teacher. Add specific headings and sub-headings for each section / task you are referring to, and remember to always add the date (some teachers will even appreciate you noting the time of entry).  
• How long??? The length of each journal entry will vary, so make sure you read your assessment and marking criteria properly. Ask your teacher if you require clarification.  
• An eye for detail = marks Check your assessment notification and be aware of the specific expectations - does your learning journal need to have a minimum number of entries? Do you need to include specific definitions / terms / concepts? Do you need to provide a certain amount of photographs / images? Does the journal need to be in a particular font style and font size? 

Learning Journal inclusions

How to present a Learning Journal

How your Learning Journal is formatted / how it is presented may vary from subject to subject, so it's important to receive direction from your teacher regarding exactly what is expected from you. A Learning Journal format may be either physical (eg: physical sketchpad or notepad) or digital (eg: Google Documents or Google Slides). In your Learning Journal, you will write down your thoughts, feelings and observations regarding the learning process you are experiencing, and will often includes a combination of the following (depending on the format):

• Sketches and diagrams
• Video (including video diaries / blogs)
• Photographs
• Screen shots
• Images and illustrations
• Audio (including audio diaries / blogs)
• Links to websites / academic articles you have referred to / found useful

Why write a Learning Journal?

Why use a Learning Journal?

• To provide a “live” picture of your growing understanding of a subject experience
• To demonstrate how your learning is developing 
• To keep a record of your thoughts and ideas throughout your experiences  
• To help you identify your strengths
• To help you identify areas you do not understand or need improvement in  
• To provide you with an understanding regarding your learning preferences A learning journal helps you to be reflective about your learning -  this mean that your journal should not be a purely descriptive account of what you did but an opportunity to communicate your thinking process : how and why you did what you did, and what you know think about what you did.

Australian National University. (n.d.).  Learning journals. https://www.anu.edu.au/students/academic-skills/writing-assessment/reflective-writing/learning-journals [Photograph of learning journal re. 10 blocks]. (n.d.).  Structural Learning. https://www.structural-learning.com/post/learning-journals-for-developing-independence [Photograph of journal and pen]. (n.d.). International Association for Journal Writing. https://iajw.org/how-to-journal-complete-guide/ [Photograph of learning journal re. fuel for rockets]. (n.d.). Structural Learning. https://www.structural-learning.com/post/learning-journals-for-developing-independence [Photograph of Tammy's learning journal]. (2023). Student Learning Journal Template. http://tammyworcester.com/student-learning-journal-template/ [Photograph of reflective learning journal]. (2023). Template.net. https://www.template.net/business/journal-templates/learning-journal-template/ Price Edward Island College of Physiotherapy. (n.d.).  Learning journal.  https://www.peicpt.com/sitefiles/Documents/Portfolio/LearningJournal.pdf NazArt. (2023). H elpful tips geometric message bubble with light bulb emblem.  Adobe Stock. https://stock.adobe.com/au/search?k=tips+for+success+icon&asset_id=396116525 Too Much. (2023).  Cute girl thinking cartoon  [Image]. Vecteezy. https://www.vecteezy.com/vector-art/6096971-cute-girl-thinking-cartoon-vector-icon-illustration-people-icon-concept-isolated-premium-vector-flat-cartoon-style

• Last Updated: Aug 4, 2023 9:29 AM
• URL: https://saintpatricks-nsw.libguides.com/library_how_to_create_a_learning_journal

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3.38: Assignment- Writing in College Journal Entry

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https://youtu.be/RH95h36NChI

The video above discusses beliefs students hold about college and demonstrates how those beliefs relate to test performance. Consider how beliefs might also impact a student’s performance on writing assignments.

Develop a 200-400 word journal entry that identifies three beliefs, mentioned in the video or discovered through your own observations, that relate to a student’s ability to write academic essays. Explain how these beliefs might be adjusted through the practice of metacognition to improve writing results.

Worked Example

Journal entry assignments tend to be more flexible than other types of writing assignments in college, and as a result they can be tailored to your own experiences as long as they answer the primary questions asked in the assignment.

One model of a successful entry about this topic can be found below. Feel free to include your own experiences and examples from real life as they pertain to the issue at hand.

Writing in College Journal Entry

by Sandy Brown

Belief: Learning is fast

Related to writing essays, I could see how I could easily fall into this trap of thinking that fast is good. I have such limited time in the day to work on school assignments, that I think that whatever I can manage to get done must be the best possible work that I’m capable of doing. I should allow myself more time, though that’s easier said than done. Even with smaller writing assignments, like this one, if I give myself a day or two to sketch out ideas for what I want to say, and then reflect on it before writing it, I think I’ll do a much better job in the long run.

Belief: I’m really good at multi-tasking

This one is very related to the “learning is fast” idea. Watching the girl in the video do a million things while she’s studying is just like watching my own kids at night! And I’m pretty guilty of this, as well. If I can set aside a quiet part of my night, and just focus on only one assignment at a time, I think I’ll do a lot better with my writing overall. And I’ll be happier with the results.

Belief: Being good at a subject is a matter of inborn talent

This is actually not a belief I personally hold. I always loved to read growing up, and I still do read fiction as much as time allows. But working as a business administrator for the past 15 years has shown me that I’m pretty good with numbers and bookkeeping, too, which I wouldn’t have guessed before this job.

One of my daughters is very drawn towards English and writing, and another struggles with it. They both seem to feel this is a matter of fate. I’m going to share this video with them, because I think there are ways that my daughter who struggles can be empowered to think that she CAN get better at writing, if she just keeps practicing. (This is also something I’m going to do myself…I’m very out of practice with writing for school!)

• Revision and Adaptation. Provided by : Lumen Learning. License : CC BY: Attribution
• Writing Strategies. Provided by : Lumen Learning. Located at : https://courses.candelalearning.com/lumencollegesuccess/chapter/writing-strategies/ . License : CC BY: Attribution
• How to Get the Most Out of Studying: Part 1 of 5, Beliefs That Make You Fail... Or Succeed. Authored by : Samford Office of Marketing and Communication. Located at : https://youtu.be/RH95h36NChI . License : All Rights Reserved . License Terms : Standard YouTube License

If you’re exploring how to start a journal, I can’t recommend it highly enough. Journaling has transformed my life, and it can do the same for you. In this article, I’ll walk you through how to journal daily, drawing on my own experiences, and point you to key choices you’ll want to make as you navigate how to start journaling.

How to Start Journaling: What Is a Journal?

“Keeping a journal” could technically be any ongoing, regular record (like recording your resting heart rate), but I personally journal about my own experiences of life: what I’m going through, what I’m struggling with, what I like, stray thoughts I have, ideas for poems or book titles, and anything else I feel like sharing with myself.

I journal about my experience of life: what I’m going through, what I’m struggling with, what I like, and anything else I feel like sharing with myself.

For me, journaling is primarily a spiritual and wellness practice. (I’ll write about these elements specifically in a separate article.) For now, I would say that journaling, as I mean it in this article, is an ongoing practice of recording and reflecting on our own lives.

Journaling, as we’ll discuss it here, is an ongoing practice of recording and reflecting on our own lives.

You can call this a “diary,” if you want—definitions vary, but people seem to see a diary as being more structured and having a stronger emphasis on once-per-day than my own approach to journaling. To me, the journal vs. diary discussion doesn’t matter too much, as it’s just writing down my own life for myself, whatever one calls it.

As a last piece of terminology, each piece of writing in a journal is known as a “journal entry.” You might have one entry each day, or many—in my own journal, I’m usually entering snippets of things throughout the day, so the “entries” are really strings of thought and experience that bleed into each other, much more than they are defined, organized, once-per-day units. A more structured approach may work better for you as you begin journaling regularly.

How I Started Journaling

I wasn’t looking to start a journal—I stumbled into it. About two years ago. I was trying to write a book about my spiritual tradition, and as I started to gather the material I thought I’d share, I found myself more and more often recording my personal thoughts and reflections. At some point, I started noting the date of those thoughts and reflections. Just like that, I was journaling. So for me, how to start journaling was: accidentally.

My journal grew out of my book project the way mushrooms grow out of an old log. I can watch this process happen in the Google Doc where I started journaling. And now the mushrooms are huge, and they mean a lot more to me than the original log.

What Journaling is Like

Journaling, as I do it, is extremely personal.

Journaling, as I do it, is extremely personal! It’s much too private to show to anyone else. There are no other people (friends, families, relatives) who wouldn’t be shocked by much or even most of it. I’m not embarrassed by this. Evidently, it’s just the case for us humans that what we can show to others happens to not be close to 100 percent of what we are.

It turns out that what we humans can show to others isn’t close to 100 percent of what we are.

To me, an enormous pleasure of journaling is to write (thousands of pages of) what is so searingly personal that I can’t share it with anybody else. I love being that naked and open with myself, with no need to look over my shoulder. I had nothing like that outlet before I started journaling, and it was a love I fell into on accident.

To me, an enormous pleasure of journaling is to be able to write what is so searingly personal that I can’t share it with anybody.

How to Start a Journal: 7 Benefits of Journaling

These have been the major benefits of journaling for me. There are many others.

1. Journaling records life.

The first, maybe obvious, benefit is that I’m not in danger of forgetting what my life has been like. This is like having a shopping list when you go to the grocery store. Rather than try to keep things in my mind, which I have to stress out about remembering (and will certainly forget), I record them. Then there’s no danger I’ll forget them.

I can often let them go at that point, which I’ve found is very helpful for personal development: many things come up and then release without needing to be something I focus on for a longer time than that. So the act of recording my life actually helps me move through it rather than get stuck on it, afraid I’ll forget something important.

The act of recording my life helps me move through it rather than get stuck on it, afraid I’ll forget something important.

I can look back on two years of journals and remember exactly where I was at different times, how I felt, what I was struggling with, what I hadn’t yet realized or encountered, and even specific details—little interactions with my daughter or my wife that I never would have remembered and that are quite wonderful to me. Journaling records life, and in that sense, it preserves life.

2. Journaling maps the arc of life.

This is related to the first benefit. Having a clear picture of my life over time helps me see the sweep of life in a way I can’t when I’m up-close, day-to-day. It’s like looking at a “100 Years of Fashion” coffee table book: you can see very clearly where today’s fashions came from. They didn’t just pop up out of thin air, but it takes added perspective to see that.

It’s the same in my own life: I can see where I am now more clearly, because I can see exactly where I was one week, one month, one year ago. I find that this benefit adds up the longer I continue journaling regularly.

3. Journaling helps us listen.

For me, journaling is a way to listen, to hear—I could say “hear myself,” but it also feels broader than that, like hear life itself. Before I started journaling, I was much less attuned to life, because I didn’t have this type of listening practice.

Before I started journaling, I was much less attuned to life.

4. Journaling is cathartic.

I find that recording words helps bring the feelings that accompany them to the surface. It helps those feelings find full expression. If I didn’t have journaling, I’d feel quite bottled up with the things I carry.

Sharing words helps bring the feelings that accompany them to the surface, and it helps those feelings find full expression.

Journaling has many, many times helped me say something I needed to say—knowing that only I could hear it, so it could be as embarrassing as it needed to be.

5. Journaling feels good.

For me, the act of journaling is pleasurable. I enjoy being in relationship with my feelings, and with the voice and voices that come through my mind. Sometimes I’m feeling good, sometimes I’m feeling bad, but I feel much less lonely and more connected. I find an intimacy in my own life that is wonderful in a way I never expected when I accidentally started journaling.

6. Journaling brings self-knowledge.

When I journal, I often make connections and understand what I need to do much better than if I’m just sitting with my experiences, even thinking about them.

I’ve often recorded impactful experiences, and seen deeper meanings in them only once they were in my journal.

I’ve often recorded vivid dreams or impactful experiences, and seen deeper meanings in them only once they were in my journal. Again, our memory can only hold so much: if I’m trying to remember something that happened while also working to understand it, it’s a bit like trying to both remember and analyze the Gettysburg Address. If I can instead see the Address on the page, I can make connections with the burden of memory relieved.

7. Journaling brings self-love.

When I look through my journal, I can see very clearly that I am good.

When I look through my journal, I can see very clearly that I am good. I am quite clearly working with challenges and with my own flaws and imperfections, but I am also obviously well-intentioned and kind, basically a good person.

Journaling is like a mirror, and I see myself better for having it.

Without a mirror, we can’t see ourselves easily, because we are too close. Journaling is like a mirror—a record of my mind that is external to my mind, not just the moment-to-moment thrum of my mind itself—and I see myself better in it than without it.

This is a bit of a spiritual statement to make, but if you give yourself genuinely to journaling, you will see yourself in the mirror, and I promise that what you will see is good. Depending on what you may be struggling with, you may not  see it as good, but I promise you that it is good, and that seeing that goodness is possible.

I hope those benefits have you motivated and oriented. Let’s start to look at the specifics of how to start journaling.

How to Start Journaling: Choose the Right Formats

I could not have started, or continued, journaling without finding formats that were right for me.

Where and how you’ll record your thoughts turns out to be extremely important in how to start a journal. I could not have started, or continued, journaling without finding journaling formats—tools and technologies—that were right for me.

Finding these right-for-me formats took me a very long way past pen and notebook (although I use that too!), and I’d like to share with you what I’ve learned about the strengths and weaknesses of the different options.

Freehand (Pen-and-Paper) Journaling: 2 Advantages and 3 Disadvantages

Freehand writing—writing by hand onto paper—is, of course, the traditional way to journal. Here are some advantages and disadvantages I’ve found to journaling freehand.

Advantage #1: More Embodied

Freehand writing is known to engage the brain better than typing or than to dictate into a transcription app. Freehand writing is a much more embodied experience, and to me it feels much more powerful. I feel much more powerfully connected to what I’m writing.

Advantage #2: More Versatile

Freehand writing opens up all kinds of artistic possibilities.

Freehand writing opens up all kinds of artistic possibilities. The freehand parts of my journal often have wildly varying fonts and font sizes. They might incorporate drawings, or if I’m really upset I might write in a jagged hand whose letters heavily overlap each other. Anything is possible.

Here’s a page from my paper journal that I’ve blurred, to show the contrasts in handwriting as I feel different things.

Changing fonts in a Google Doc or hitting italics in a phone’s notes app is not the same, and so freehand writing just packs a lot more information and feeling. It has dimensions that typing just doesn’t.

Disadvantage #1: Slow

If I’m having a vivid experience and try to journal about it freehand, the writing will sometimes slow that experience down.

Relative to talking or typing, freehand writing is by far the slowest. If I’m having a vivid experience and try to journal about it freehand, the writing will sometimes slow that experience down: the experience will start to fade as I wait to finish writing out my current thought word-by-word. Another thing that can happen is that I feel compelled to share only little snippets of the experience, maybe terse bullet points rather than everything that happened or is happening in as much detail as I can give.

I have vivid dreams, and I sometimes narrate everything I can remember about them into a transcription app on my phone. It would take me literally hours to write those several thousand words freehand, and by that time much of my dream would be forgotten. It simply wouldn’t be worth the work to try this way. When I go back months later and read the transcripts of these dreams, I find that they are extremely vivid and detailed, and I can remember much more than I could if I was just writing the highlights freehand.

Disadvantage #2: Tiring

I find writing freehand to be quite strenuous.

Perhaps because it is slow, I find writing freehand to be quite strenuous. It’s not something I could easily do for long periods on end—typing or speaking isn’t either, but I would definitely find those less draining.

Especially if you’ve been feeling like you ought to journal, but can never get around to it, it’s possible that recording your thoughts by hand with pen and paper is part of the difficulty. Maybe not, but I feel it’s worth playing with other options to see.

Disadvantage #3: No Backups

With freehand writing, if you lose your journal, you lose your journal.

With freehand writing, if you lose your journal, you lose your journal. If your journal gets wet or a roommate or spouse throws it out, you may lose everything you’ve written. A simpler scenario is that you might also simply lose interest in your journal—and then, five or ten years later, realize that you really wish to review something in it. If you had everything saved in a Google Doc or emailed to yourself, you could probably find it, but with a physical journal you might be looking through your attic, storage containers, and so on.

You can overcome this lack of backups by taking pictures of every journal page with a smartphone, which leads us into the other technology options for how to start journaling.

Other Journaling Formats

If you’re open to considering other formats and technology choices as part of how to start journaling, here’s what works for me based on trial and error. Again, I would not personally be journaling if it was only freehand, so this choice is quite important.

Very Reluctant Mac Plug

To get it out of the way, I have to say that these most of options use smartphones, and that iPhones work better than Androids or other choices. It upsets me to write that, because I used Androids for a long time, and because I dislike Apple (or, honestly, any $3 trillion company) just as much as the next person. But iPhones simply are more seamless. They work , without making you figure things out. Also, a lot of app developers are snobs, and only write cutting-edge apps for iPhone, not for Android—two of the tools I use everyday for journaling are iPhone only.

I also believe the whole experience would be even more seamless with a Mac computer. I’ve used Windows my whole life, and I’m considering switching—partly for the sake of my journal. So, if you’re considering making technology switches, I reluctantly but firmly recommend Apple products. They work best for the anytime-in-the-field-in-the- moment writing that journaling is for me.

With that (not sponsored; I wish!) plug out of the way, here is the mix of technologies I’ve found work well for journaling. If you’re looking into how to start journaling, you might want to consider these.

1. Notes app on phone

On an iPhone, this app is specifically called Notes. You can write an endless amount in a single Note, which is what my journal looks like.

The default method of text entry is by typing on your phone’s keyboard, or with “Slide to Type,” which is a bit faster. This method is slow, perhaps just a bit faster than free handwriting, but I do use it fairly often.

What I most often do is dictate what I want to say into the best transcription app I can find. For a long time, that transcription app was the ChatGPT app for iOS. The little gray microphone here connects to ChatGPT’s Whisper AI transcription service, which is the best transcription I’ve found. I will dictate a journal entry into the Whisper service and then paste it into Notes, without ever sending it to ChatGPT.

However, ChatGPT does have a habit of sometimes returning nothing at all, meaning you lose hundreds of words that you may not remember, so that’s not great. Also, the interface makes it too easy to delete the block of text that you’re trying to copy. I still use this from time to time, though.

2. Google Doc

My journal started in a Google Doc, which is now over 3,000 pages long. Most of those pages are images, screenshots from my computer, which I paste in, and I imagine there would be about 500 words worth of text as well. Google Doc is great because you can access it from any device. Access it and update it from any device, as long as that device is connected to the internet. It also lets you type, rather than write freehand, which is much faster, and which is the way that I journaled for the first year or so. Lastly, I can’t overstate how helpful adding computer screenshots and other pictures to my journal has been, because they often illustrate  exactly , not approximately, what I’m thinking about or dealing with.

I skimmed the 3,000+ pages of my Google Doc journal for an example, and here is one screengrab that didn’t feel too personal to share. It’s of a drawing my daughter made when she was 3, which, to me, looks like a blue dragon soaring in front of the moon and stars (once I figured out how it might want to be oriented).

With those upsides of Google Doc journaling described, here’s a downside: it requires a robust, arguably unhealthy trust of big tech companies. I was willing to do this, but you might not be, especially if you are considering running for US President on an anti-tech platform, or anything else that could turn the whole situation cyberpunk. Actually, this warning applies for all the higher-tech options explored here.

3. Whisper Memos app

This app allows you to dictate 15-minute chunks of spoken text, which it transcribes almost perfectly.

Snobbishly available for only iPhone, this app allows you to dictate 15-minute chunks of spoken text, which it transcribes with almost perfect accuracy. It automatically emails the transcript to you for long-term storage.

This is quickly becoming my most used way of journaling, because I record my thoughts at the speed of speech itself, which for me is just about the speed of thought. So I can be fully in an experience, and be describing it at the same time. In an odd way, it’s actually more embodied than freehand writing, because I’m not stuck in one position. I often narrate multiple energies, or multiple points of view, and my tone of voice often changes from quiet to loud, or from slow to slower to fast.

Whisper sometimes records these changes with exclamation marks, or ellipses, but usually not. Still, when I watch the transcripts, when I read the transcripts, I feel extremely clear on what I was feeling moment to moment, which is very rewarding, and I think is a good goal for journaling.

Whisper Memos charges a one-time fee of $30 after you record your first 10 memos. By that time, you should have a sense whether the app is worth the investment for your personal needs.

4. Phone photo and video

I highly recommend working photography into your journaling.

I highly recommend working photography into your journaling. Obviously, the most seamless way to do this is using your phone’s camera. I’ll often see something that is only there for a few seconds, like a butterfly on a branch—and exactly how it looks, its colors against the color of the branch, is quite important, part of the memory I hope to record. My phone’s camera is really the only option here, and looking back over my phone’s picture library, a picture really is worth any number of words. I wouldn’t want many of the pictures and videos I’ve taken to be written journal entries instead, no matter how vivid or detailed.

I wouldn’t want many of the pictures and videos I’ve taken to be written journal entries instead, no matter how vivid or detailed.

As well, I can often write (or dictate) hand-in-hand with taking pictures with the knowledge that exactly what the image looked like or even how it moved if I take phone video is recorded in detail as well as my personal reflections on it.

Again, I probably would not have done this on my old Android phone—because of slightly reduced picture quality, because of slight friction saving images, working with them, knowing that they’re reliably backed up to the cloud, and that they won’t overwhelm my phone storage, no matter how many I take. So having an iPhone is really what unlocked this form of journaling for me. :/

How to Start Journaling: Final Word on Journaling Format and Technology

In practice, I use all the options above.

In practice, I use all the options above—so I don’t have a single journal, but rather a physical journal, the Google Doc, lots of photos and videos, a big (tens of thousands of words) Notes note on my phone, and lots of voice memos in my Gmail.

It’s a bit of a sprawl, but what comforts me is that it’s all digitally archived. (Again, I do photograph my physical journal pages.) It’s all in one of three places: iCloud, Apple’s storage system, for the Notes, photos, and videos, Gmail, for the voice memos, and the Google Doc.

Two things I wish were different:

• I wish it was all stored in one place rather than three, as I probably won’t know where to look for things ten years from now.
• I wish I wasn’t trusting giant tech companies with the most private thoughts I could possibly share.

Overall, though, this set of tools works great for me, and it means that I can always journal, anywhere, in whatever format will be best, and have confidence that I’ll have access to it whenever I want.

I can always journal, anywhere, in whatever format will be best, and have know that I’ll have access to it whenever I want.

The point is: Please find what works with you, and do that. And I strongly you suggest you experiment as you’re getting started with journaling, even if the Unsplash aesthetic of the neatly folded smallish journal is super-gorgeous.

Just make sure you’ve explored what will work best for you as you get into journaling regularly.

How to Start Journaling: 12 Journaling Prompts

These prompts employ the extreme honesty and vulnerability of the journal form.

Here are 12 prompts to get you started journaling. A common theme is that they employ and enjoy the extreme honesty and vulnerability of the journal form.

Journaling is just for you, so you don’t have to be normal or okay, and you don’t have to make sense. You can just say it .

Remember, journaling is just for you, so you don’t have to be normal, okay, or acceptable, and you don’t have to make sense. You can just say it .

Try any of these prompts that grab your attention:

• What is the one thing you wish you could scream repeatedly at the top of your lungs? Get as close to doing that as possible, given the writing medium you’re using. You could actually scream if you’re alone and recording yourself, or you could type hard or write in a heavy hand. Repeat whatever it is over and over again until you feel like writing something else, or stopping.
• What is the most direct, honest statement of how you’re feeling exactly right now? No one has to see it but you. It doesn’t have to make sense. It doesn’t have to be pretty. It doesn’t have to agree with your politics. What is it? Write it down and go from there.
• What do you feel in your body right now? What does that seem to want to say?
• Gratitude journaling: What are you grateful for? If this is hard to access, think: What is something you would fight desperately not to lose? Imagine losing it. Now, here you are, back in reality, not having lost it. Write about the experience.
• What is something you’ve never told anyone, because there’s just no benefit that outweighs the risks and costs? Tell it to your journal .
• What wants to come out of you? You can just start writing blah, blah, blah, blah, blah, blah, blah, blah, blah, blah , or hold down the F key on your keyboard, until something else starts coming out automatically. Then go with that.
• What would it feel really good to say? Say it.
• What are you very scared to say? Say that.
• What’s most confusing to you in your life right now? You can write, “I am very, very, very, very, very, very confused about…” and then go from there.
• What makes you smile? Find something that actually causes your face to smile, and write about it.
• What hurts to remember? What words does remembering it bring up?
• Is there anything you might want to apologize for? Apologize into your journal , however feels right to you.

I’d be happy to offer you more prompts if you like, and I hope you can also go from here in terms of accessing the deepest parts of yourself in your journal with no embarrassment.

Starting a Journal: How to Journal Daily

Below is my own perspective on starting a daily journal. I think many other people’s approach may be different from mine, but I want to share mine as food for thought.

I journal quite a bit more often than once per day. I don’t set time aside in my day to journal, and I don’t make it a point to journal. It’s more like something I’m doing through my day, continuously.

I’ve found over time that journaling becomes instinctive. If there’s something I want to work with or process, I turn to journaling automatically.

I’ve found over time that journaling becomes instinctive. If there’s something I want to record, process, work with, feel into, consider, share, understand, or release, I turn to journaling automatically.

Again, this wouldn’t be possible if I hadn’t made technology choices that work well for me. I know “journaling technology” might sound a bit dismal, but I truly couldn’t do it if the only process was to open up my notebook and put pen to page. I need to be able to journal wherever I am, which is what phone applications are great for, and I often need to be able to do it at the speed of thought—meaning speaking rather than writing—which is what the new transcription technologies do so wonderfully.

Your own experience of these technologies may be very different, but I strongly encourage you to experiment, especially if you find your first form of journaling to be a chore or something you’re having trouble finding time for.

Journaling isn’t a chore, something I have to work to commit to. It’s more like having a friend with me whom I can always talk to, about anything.

I don’t feel that way at all. Journaling isn’t something I have to work to commit to, or make a priority. It’s more like having a friend with me, whom I can always talk to, about anything. It’s something I would feel desperately lost without—within minutes, or at the most hours.

How to Start Journaling: Have Fun!

That’s an introduction to journaling. I hope you have enough to get started.

How to start journaling is just part of the story, of course, as lots of people drift away from it over time. I’m going to write a follow-up article on journaling for wellness and spiritual growth specifically, and in that article I’ll address writer’s block and trouble committing to journaling in more depth. So if you do start journaling and find it difficult, painful, or hard to stick with, please stay tuned for that article.

Thank you for reading! I’d love to hear your questions or comments below.

Frederick Meyer

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How to write a journal entry for college

Do you want to write down a perfect journal entry for college? You might have been thinking about what you actually need to know to write a perfect essay for your educational institution! We will show you all top 10 factors you need to remember.

9 useful tips on how to write a good journal entry for college

1. understand what you need to write.

The first task you need to acquire before writing something is your goal! You need to understand what exactly you need to write. Have you been assigned to write a certain book or something else? Maybe you need to write something about your personal experience or your country experience.

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No matter what you need to write – you need to understand the task first. Reread your task if it’s necessary before you fully understand it!

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2. Stick to the schedule

You will probably need a number of entries to get your essay to pass the assignment. Therefore, it’s better if you try to set up a certain schedule for writing them. Do not try to write everything in one night! It’s better to divide your task into several days. Therefore, you will not get tired, and you will not get lazy when it’s time. It’s what you really need to know how to write a journal entry for college.

3. Write in the first person

You may think that it’s a good idea to write from the third person your journal but the actual truth is slightly different. It’s better to start writing something from the first person. It makes the text more believable. Therefore, your entry may actually get your personal touch. There, do not forget to use I, Me, Mine or My in your sentences.

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At the same time, do not forget about the task that you are given. If the requirements of your task clearly show that you need to write from the third person, then you have no other choice then to write from the third person.

4. Make sure that your entry is long enough

Do not forget that you need to provide at least 200-300 words of the content. This content should be unique, but it should satisfy the information hanger in many ways. You may need to specify how long your entry is provided to be.

5. Plan the details

When you write something, you need to have a certain plan in your mind to provide in on the paper. There are no good results if there are not results at all! When you write down a plan. Actually, your plan might be the first step in the task of how to write a journal. Therefore, you may need to concentrate on your plan first, before the actual writing.

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6. Use maximum amount of resources

You need to use the maximum amount of resources to provide the latest information on your journal entry. You may need to spend a lot of time researching the task instead of getting cut to the chase. Still, this time is necessary for you, as it can help you in the future. Whatever you read to write your task – it will help you to work in the future.

Therefore, you need to collect as much information about your subject as possible. If you are afraid that this information might actually be useless, then you may lose the opportunity to use it. Every book that you read and every article that you grasp is actually beneficial for you. That’s the reason why you should use every opportunity to read more for your journal writing.

7. Use journal examples

There are a lot of people who wrote journal essays, and some of them might be fit for your topic. It might be a good idea to get some inspiration from people who have already written a journal essay. They can also share some knowledge about how they managed to write an essay.

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8. Ask for help

It’s never too late to ask for help. You can search different forums to find out information on your topic. It’s also possible to ask your friend to help you with this task. You can also write down what you want to say in your essay and then give your friend to ask his/her opinion. You can also ask your teachers to help you with this task if it’s necessary.

9. Write by your own

You may simply try to buy your essay for the college, but it’s not recommended. A lot of people try online services to get their essays, but not all of them get exactly what they need for these essays. Moreover, once you get into the essay service, you can be pretty sure that your essay may appear on the internet one day.

A lot of online writing services use the essays from their clients in the future to fill up their portfolio. That’s the reason why the essay that you bought may backfire you in the future. Therefore, if you buy journal entries for your task, you need to discuss this situation with the online service.

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Legit.ng highly recommend writing your journal entry with your own hands. It helps to understand the subject that you are writing and it also helps you to stay clear and not to be suspect in cheating.

Let’s sum up what should be going on in your mind when you want to know how to write a journal. First thing is your understanding of what you are actually writing. You will need to get your task clear before you even launch your writing process.

If you need to simplify your task, you need to plan a schedule for your writing. It’s almost impossible to create a good task without a schedule.

Use maximum amount of help that you may get. It includes different forums, journals and resources. Everything you write – should be written correctly. There is no other way about that. Use maximum amount of resources.

Do not forget that you need to write everything by yourself. It’s not advisable to use paid services to provide you with a journal entry for college.

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Source: Legit.ng

How To Start Journaling For Mental Health

Journaling, sometimes referred to as expressive writing, is a way to express one's emotions and thoughts, whether they’re related to upsetting or stressful events or the routine situations of daily life. Researchers at the University of Rochester Medical Center suggest that those who journal regularly may be better equipped to manage their emotions, which may positively affect their well-being and overall mental health. Read on for more information about journaling and the possible advantages of incorporating it into your routine, plus tips for getting started.

Potential mental health benefits of journaling

Writing in a journal can help you organize ideas, identify emotions, and make sense of memories. Studies indicate that expressive writing may also be useful in alleviating certain psychological symptoms. One 2017 research project in particular suggests that it "reinforces adaptive coping strategies, aids in time management, assists in the development of relationships, and improves overall well-being and quality of life."

There are many other potential benefits associated with journaling as well, including:

• Increased ability to manage stress
• Decreased anxiety symptoms
• Decreased depression symptoms
• The ability to track symptoms day to day
• The ability to identify recurrent thoughts and feelings
• Reduced intrusive thoughts and feelings throughout the day
• Increased ease in identifying possible causes of distress
• An outlet to express yourself freely 

Tips for building a journaling habit

Many people believe that they need a lot of free time to devote to journaling when in fact, research suggests that 15–20 minutes at a time can be enough to provide benefits. If you’re looking to start keeping a journal, a few tips can help you get started or stick to your practice:

• Aim to write around the same time every day. Setting time aside to journal at a particular time of day may help you stick to your routine—particularly if you associate the process with another activity. For example, you might journal while you eat your breakfast or before brushing your teeth in the evening.
• Find a space that's quiet and soothing. To get started, you may want to create a small ritual around your journal writing. It could include having a cup of coffee or tea, sitting in a favorite chair, using a special pen reserved for the process, and taking a few deep breaths before you begin.
• Find a comfortable place to write. It could be your kitchen table, a park bench, the library, or any place where you feel comfortable and focused. 
• Take your journal with you wherever you go. Having your journal within reach while you’re waiting in line, using public transport, or in other situations where you may have free time can allow you to jot down your thoughts more often.
• Use the format that you prefer. Whether it’s pen or pencil and paper or a computer, finding the format that allows your words to flow most easily is usually best.
• Think of a journal as your own personal space. This means that you’re free to express your thoughts, feelings, and ideas in whichever ways come to you. Maybe it's a kind of poem, a doodle followed by a few words, a list, or any other format that feels right to you on a given day.
• Don't worry about writing conventions. Grammar, syntax, and punctuation don’t matter when you’re writing for yourself. You can forget about writing “correctly” since the purpose is simply to get your thoughts and feelings out in words of any kind.

Other practices to support mental health

Journaling can be a valuable tool in fostering psychological well-being, and other practices can help support it. For example, research suggests that mindfulness can provide numerous potential mental health benefits , including alleviating stress and symptoms of anxiety and depression. Similarly, exercising regularly has been linked to improved self-esteem and cognitive function , reduced symptoms of anxiety and depression, and improved sleep. 

Getting out in nature is another commonly recommended mental health tip, since studies indicate that it may help reduce stress and lessen depression symptoms as well. Eating nutritious foods could be helpful to mental health too, with some studies suggesting that the Mediterranean or Japanese diet can lower the risk of depression by 25–35%. In general, cultivating healthy habits and carving out time for practices that allow you to relax, connect, express yourself, and find joy may all support mental health.

Getting additional support in therapy

In addition to expressive writing and the other healthful practices outlined above, attending sessions with a licensed therapist can support your mental health journey. If you find that having sessions in person isn't convenient for your schedule or lifestyle, online sessions may be a more sensible option for you. Through a platform like BetterHelp , you can connect with a licensed therapist and have sessions via phone, video, and/or in-app messaging from anywhere you have an internet connection.

Numerous studies indicate that online therapy may be an effective modality when it comes to addressing mental health challenges. For instance, a meta-analysis of 20 studies involving 1,400 clients suggests that cognitive behavioral therapy (CBT) delivered online was "just as effective as in-person CBT for treating anxiety and depression." CBT is a therapeutic approach that aims to address unhelpful thought patterns connected to negative emotions. This is just one study of many that proposes the effectiveness of online CBT even when compared to in-person treatment.

Journaling has the potential to provide mental health benefits even if you only have 15 or so minutes to devote to it a few times per week. Finding the medium and location for writing that is most comfortable for you and giving yourself the freedom to express your feelings in whatever written format feels right can help you get into the practice. If you’re looking for other ways to improve your mental health, you might exercise, eat nutritious foods, and meet with a therapist.

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Louisville basketball money owed with Pat Kelsey contract, Kenny Payne buyout, Chris Mack

Louisville men's basketball has its new head coach — and more checks to write.

Charleston's  Pat Kelsey will be named Kenny Payne 's successor at a news conference after a meeting of U of L's Athletic Association Executive Committee and Board of Directors at 3 p.m. Thursday, a source with direct knowledge of the deal confirmed to The Courier Journal.

Kelsey, 48, owns a 261-122 record, a .681 winning percentage and four NCAA Tournament appearances across 12 seasons of coaching, nine at Winthrop (2012-21) and three with the Cougars (2021-24).

Here's a look at how much money the Cardinals owe Charleston after poaching Kelsey — and other men's basketball coaches who are still on the books:

Pat Kelsey's buyout

Kelsey's buyout was $1.1 million through the end of his contract in 2028, per Steve Berkowitz with USA TODAY Sports.

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The Cincinnati native signed a five-year contract extension last February. According to a news release from Charleston Athletics, he earned $1.1 million annually; $600,000 in base salary supplemented by $500,000 in private funds.

Kelsey leaves the Cougars — his second head-coaching gig — with a 75-27 record, a .735 winning percentage and two NCAA Tournament appearances, both of which ended in first-round exits.

Kenny Payne's buyout

Louisville is paying Payne a total severance amount of $7,250,000, according to a copy of the separation agreement obtained by The Courier Journal via an open records request.

The payments of $201,388.88 began "on or about" April 1, the agreement says. They'll end "on or about" March 31, 2027.

Chris Mack's buyout

When Louisville  parted ways with former coach Chris Mack  on Jan. 27, 2022, it agreed to  a $4.8 million severance package .

It's being paid in monthly increments of $133,333.33 until Jan. 31, 2025.

Reach Louisville men's basketball reporter Brooks Holton at [email protected] and follow him on X at @brooksHolton.

Purdue's blueprint? Win your in-state recruiting wars. Just look at Boilers' roster.

GLENDALE, Ariz. − Bailey Good is leaning back against a Final Four backdrop in the last locker before exiting Purdue's locker room, staring down at a laptop with headphones in his ears.

Who is Bailey Good?

He's a senior manager for the Purdue basketball team.

To many, he's anonymous on this NCAA tournament run to the national title game, but he was once a star point guard at Clinton Prairie High School, a rural Indiana school about 25 miles from Purdue's campus. Inside the walls of Mackey Arena, his game is well respected.

"That’s the great part about Indiana basketball. It is kind of a brotherhood in a sense," Good said Sunday afternoon. "Even though you may not play against guys, you still see some of the headlines. You check in on how they’re doing."

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And therein lies the blueprint of Purdue's success.

Do you need some top-level national recruits? Of course.

But if you're in basketball crazy Indiana, you better win the recruiting wars in your own state.

Baby Boilers changed it all

When Matt Painter was hired by Purdue , Indiana had two of the top high school players in the country.

And Painter didn't even chase Greg Oden or Mike Conley.

Wisely, Purdue targeted the crop a year behind that group, knowing full well where Purdue's program was at the time and what it would take to shock the Boilermakers back to life in the post-David Teague and Carl Landy era.

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Painter hit the Region, an area in northern Indiana that borders Illinois just outside of Chicago. Purdue landed E'Twaun Moore, Robbie Hummel and Scott Martin, plus JaJuan Johnson out of Indianapolis. They'd become dubbed the "Baby Boilers."

Martin transferred after one season, but Moore, Hummel and Johnson became household names in college basketball and all three played in the NBA.

The footprint

When Bob Knight used to walk into a gym in Indiana, he at the very least could get a conversation with any player he wanted.

That's where Painter is.

And his staff hits the state hard.

Purdue's current roster has 17 players. Eleven of them are from Indiana, including starters Trey Kaufman-Renn, Fletcher Loyer and Braden Smith, as well as sixth man Mason Gillis. Factor in freshman Myles Colvin and five of Purdue's top eight are from its home state.

"Just playing against some of these dudes in high school and seeing them on the court and respecting them as players, then you come and get to play with them, it’s a cool experience," said freshman walk-on Jace Rayl , from Kokomo.

Friends and foes

Loyer's final loss as a high school player still stings. And to top if off, he was runner-up for IndyStar Mr. Basketball. Smith was both the winner in that regional semifinal matchup in 2022 and for the state's top individual accolade.

Water under the bridge.

Those two, who on Monday night will start their 74th straight game, will be forever linked.

But it's that way with a lot of people within a locker room loaded with former Indiana high school standouts.

"They’ve faced each other a lot. Especially with the AAU," said assistant coach Terry Johnson , himself from Anderson. "They see each other every summer and know of each other before they ever become teammates."

Success leads to success

Of Purdue's 11 players from Indiana, four won state championships in high school. Two others played for state runner-up teams.

"I expect to win every game that I play in with every team I am a part of," said forward Trey Kaufman-Renn, whose Silver Creek Dragons won 16 straight postseason games between his sophomore to senior seasons. "Last year it was such a surprise. Not because we lost to a 16 seed or whatever, but because the season ended without a win. I am so used to each team I am on being successful."

Same with Purdue reserve center Caleb Furst.

His Fort Wayne Blackhawk teams won 17 straight postseason games from 2019-21. During that stretch, Furst's team knocked out current Purdue senior Carson Barrett's Lafayette Central Catholic team in a semistate.

"When you see people in high school or whatever, you make that connection there," Smith said. "Then you go play in college together, so it definitely gives you a little bit of an advantage."

State pride

The 1987 Indiana Hoosiers are the last school from the state to win a men's basketball championship.

Purdue will become the state's first Division I program playing in the title game since Butler in 2011.

Indiana was once the basketball capital of the world. In some ways, it still is, but some of the state's top talent keeps escaping to colleges outside the Indiana border.

Purdue, though, has managed to keep its fair share close to home.

For many on the Purdue roster, a national championship wouldn't just be a win for the Boilermakers, it would be a win for Indiana high school basketball.

"It adds a sense of pride for many of us," Furst said.

Sam King covers sports for the Journal & Courier. Email him at [email protected] and follow him on Twitter and Instagram @samueltking.