What is journalling?

Journaling is a powerful tool for self-reflection and personal growth. It involves writing down your thoughts, feelings, and experiences in a private diary. Journaling can take many forms, from free-form writing to structured prompts, and can be done in a physical notebook or a digital format. It can also include drawings, pictures, affirmations, in fact anything you feel is important.

How to journal
  1. Find a quiet and comfortable space: Choose a quiet and comfortable space where you can focus on your thoughts and feelings without distractions. Make it a time when you can relax and unwind. Know that you are doing something good for your mind and body.
  2. Set a regular time: Try to set a regular time for journaling each day, such as in the morning or before bed. This will help you establish a consistent routine and make journalling a habit.
  3. Write freely: Don’t worry about grammar or spelling, and don’t judge or censor your thoughts. Write freely and let your thoughts and emotions flow onto the page.
  4. Use prompts: If you’re not sure what to write about, consider using prompts to guide your writing (see below). Prompts can be specific questions or open-ended statements that inspire reflection and self-exploration.
  5. Reflect on your day: You can use your journal to reflect on your day and explore your emotions, experiences, and thoughts. Write about what went well, what you struggled with, and what you learned.
  6. Celebrate accomplishments: Take time to celebrate your accomplishments and progress, no matter how small. Writing down your achievements can boost your confidence and motivation.
  7. Practice gratitude: Consider writing about what you’re grateful for each day. Focusing on gratitude can improve your overall well-being and increase positive emotions.
  8. Highlight mood boosters: Circle, underline or highlight anything, anywhere or anyone that makes you feel good.
  9. Add bright colours: Don’t be afraid to use colouring pencils, crayons, stickers or collage to express your mood or brighten things up. 
  10. Date each entry:
    Recording when you write is important as you will want to go back through your journal at certain times to see how you were feeling at different moments in your life.
Why is journalling good for you?
  1. Reduces stress: Writing down your thoughts and feelings can be a great way to release stress and tension.
  2. Increases self-awareness: Journaling can help you develop greater self-awareness and understanding of your thoughts, feelings, and behaviors.
  3. Boosts creativity: Journaling can inspire creativity and new ideas.
  4. Enhances problem-solving skills: Journaling can help you work through problems and challenges, and find new solutions.
  5. Improves emotional intelligence: Writing about your emotions can help you identify and understand them better, which can improve your emotional intelligence.


Here are some prompts for journal or diary entries that you may find helpful:
  1. Write about your goals for the next week, month, or year.
  2. Describe a recent experience that made you happy.
  3. Write about a challenge you’ve faced and how you overcame it.
  4. Reflect on a mistake you made and what you learned from it.
  5. Write about a book, movie, or TV show that you recently enjoyed.
  6. Describe a person who has had a significant impact on your life.
  7. Write about a place that holds special meaning to you.
  8. Reflect on your personal strengths and weaknesses.
  9. Write about something that you’re grateful for today.
  10. Describe your ideal day and what you would do.


Remember, the most important thing is to write regularly, so don’t worry too much about finding the perfect prompt. Just start writing, and the ideas will flow! Overall journaling is a powerful tool for self-reflection, personal growth, and emotional well-being. It can be a helpful practice to incorporate into your daily routine and by getting things down on paper you are clearing your mind. Journalling can also help you come to terms with fears, thoughts, and negative feelings but at the same time aid you in appreciating all the good things you have in your life.