Journaling is simply writing down your thoughts and feelings to understand them more clearly. There is no right way to do it. The University of Rochester Medical Center suggests writing a few minutes every day, keeping pen and paper handy, and not worrying about spelling or structure.
Pick one prompt, write for five or ten minutes, and stop. You do not need to answer every question in a theme, and you do not need to reread what you wrote. The page is private unless you choose to share it.
The list
1.Checking in with yourself
Any day, especially busy ones
Best for: Building a short daily habit
Short prompts for days when you have little time or energy. The aim is just to notice where you are before the day carries you along.
- Right now, I feel... and I notice it in my body as...
- What is taking up the most room in my head today?
- What do I need most today, and what is one small way to get some of it?
- On a scale of one to ten, how full is my tank, and what would move it up one point?
2.Naming what you feel
When emotions feel tangled
Best for: Sorting out mixed or confusing feelings
Feelings are often easier to handle once they have names. These prompts slow things down so you can separate one feeling from another.
- What emotion keeps coming back this week? When did I first notice it?
- If this feeling could speak, what would it say it needs?
- What am I feeling underneath the feeling I show other people?
- Where did I feel most like myself today, and where least?
3.Working with worry
When your mind will not settle
Best for: Anxious or racing thoughts
Getting worries onto paper can make them look more manageable, or at least more finite. The University of Rochester Medical Center notes that a journal can help you identify what is causing stress so you can plan how to deal with it.
- Write every worry down, big or small, without sorting them. Then circle the ones I can do something about this week.
- What is the worst I am afraid will happen, what is most likely to happen, and how would I cope with each?
- What would I say to a friend who had this exact worry?
- What is one thing I can do today, and what can wait?
4.Noticing what went well
End of the day
Best for: Balancing a mind that notices only problems
The National Institute of Mental Health includes gratitude in its self-care tips: remind yourself daily of things you are grateful for, be specific, and write them down. Specific beats general, so a particular conversation is better than "my family."
- Three specific things I am grateful for today, and why each one mattered
- Something I handled better than I expected to
- A small moment today that I would like to remember
- Who made my day a little easier, and have I told them?
5.Relationships
Partners, family and friends
Best for: Understanding your side of a conflict before you talk
Writing before a hard conversation can help you get clear on what you actually want to say. These are for your eyes only, not to hand to anyone.
- What do I wish the other person understood about how this felt for me?
- What might this look like from their side?
- What do I need from this relationship right now that I have not asked for?
- When did I last feel close to this person, and what was happening then?
6.Change and loss
Transitions, endings and grief
Best for: Moves, job changes, empty nests and bereavement
Even changes we choose involve losing something. These prompts make room for both what ended and what might come next. If writing about a loss becomes overwhelming, set the page aside; it will keep.
- What have I lost, even in a change I wanted?
- What do I miss, and what do I not miss at all?
- What would I like to say to the person or the part of my life that is gone?
7.What matters to you
Once a week or once a month
Best for: Stepping back from the day to day
Bigger questions for a quieter moment. They are less about how you feel today and more about the direction you want to face.
- When have I felt most like the person I want to be?
- What am I spending time on that does not reflect what I value?
- What would I like to be different a few months from now, and what is one first step?
What the research says, and does not say
Much of the research on writing and wellbeing grew out of "expressive writing" studies by psychologist James Pennebaker at the University of Texas at Austin, beginning with a first study in 1986. In these studies, people are asked to write about emotionally important experiences in short, focused sessions.
The findings are encouraging but modest. A 2006 meta-analysis in Psychological Bulletin pooled 146 randomized studies and found a positive but small average effect, with results varying by who was writing and how. Journaling is worth trying as a way to reflect. It is not a treatment for depression, anxiety or trauma, and it does not replace care from a professional.
Journaling and therapy
Some people bring journal entries to therapy, and some keep them entirely private. Both are fine. At Laura Bass Counseling, the core of the work is talk therapy. If a client chooses, it can also include practices such as grounding, meditation or journaling, and the client decides what to include. You can read more about Laura's approach on the About page.
If writing brings up more than you can manage on your own, or you notice the same painful theme coming back week after week, that is a good reason to talk with someone. If you are thinking about suicide or are in crisis, call or text 988, and call 911 if you are in immediate danger.
Questions people ask
- How long should I journal each day?
- A few minutes is enough. The University of Rochester Medical Center suggests setting aside a few minutes daily; what matters most is doing it regularly.
- Should I write by hand or type?
- There is no single right format. The University of Rochester Medical Center notes you can keep a journal on your phone as well as on paper. If privacy is a concern, choose whichever you can keep private.
- What if journaling makes me feel worse?
- Stop, and switch to a lighter prompt such as gratitude or a quick check-in. If difficult feelings stay stirred up, talk with a therapist.
Sources
- Journaling for Emotional Wellness, University of Rochester Medical Center
- Expressive Writing in Psychological Science (Pennebaker, 2018), abstract, Perspectives on Psychological Science, via PubMed
- Experimental disclosure and its moderators: a meta-analysis (Frattaroli, 2006), abstract, Psychological Bulletin, via PubMed
- Caring for Your Mental Health, National Institute of Mental Health
Published by Laura Bass Counseling as general information, not personal advice or an endorsement. Details change: confirm anything you rely on with the organization itself. Published .