30 Simple Journaling Tips for Beginners to Build a Consistent Writing Habit

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Foundation

(Foundation written from “Writing Down the Bones” by Natalie Goldberg)

• First, consider your ink pen. Ensure it’s fast and can keep up with your thoughts. Keep it simple and inexpensive.

• Buy a notebook that speaks… Nothing expensive. FYI, the clearance bin is a great place to start.

• Consider a digital journal if that works best. I’ve tried using digital journals but prefer pen to paper.

• Commit to start. Focus on timing yourself and commit to keeping it. Begin small if needed.

• “Keep your hand moving.” Don’t stop, just let the words flow. You’ll be surprised by what comes out.

• “Don’t cross anything out.” I’ll admit to doing this myself. Let’s commit to stop doing it.

• Ignore the rules! Spelling and grammar have no place in your immediate journaling.

• Let go! This is your time to write whatever you need. Write this down: Crap, crap, crap, crap, crap! Crap in life, crap at work, you fill in the blank.

• Don’t wait for inspiration. Sometimes a single entry of your day is best. Other times go deeper.

• “Don’t think” about what you’re going to write. Just write.

• Don’t avoid the hard stuff. If it surfaces within your entry, face it and keep writing.

• Be honest in your entry. No need to try and impress. This journal is for you.

The Habit of journaling is a commitment to yourself. To your own personal growth.

Be consistent, and you will see growth.

Implementation

• Select a specific time of day to write. Maybe it’s during lunch or a break.

• Keep your journal safe.

• Date each entry to track your growth. Consider also writing the time for multiple entries.

• Write from a place of truth regardless of the entry’s length.

• Be mindful of your thoughts. Ask the question, “How does this impact me?”

• Reflect on the day’s events and how you felt. If you enjoyed the day, express the emotions you experienced.

• Keep a list. If writing is too difficult, create a list.

  • Refer to #8.

• Reread old entries for a reminder of how much you’ve grown.

• Determine who you’re journaling to. Is it your audience of One, your future self, or something else?

• Be sure to capture those important moments you’ve lived and enjoy writing about them.

• Use your journal for decision-making. Process your thoughts and arrive at a conclusion while journaling.

• Include gratitude, not as a last resort, but as a first thought.

• Incorporate different styles of journaling. The object is to enjoy the journey.

• Do not pressure yourself about the length of the journal entry.

• Be silent when you’ve completed your entry. Allow time to reflect and how to proceed.

• Celebrate your achievements. Use a habit tracker and treat yourself when completed.

• Allow yourself room to learn and grow.

• Remember: Journaling is a tool for understanding yourself, and not comparisons.

After completing these prompts, continue to ask yourself:

• What patterns am I noticing in my thoughts?

• What is one truth I need to replace a harmful belief with?

• What is one small, realistic step I can take this week toward maintaining my peace?

Yevette C. Gooden