The health benefits of journaling are real: Writing regularly can improve your memory, help you process your emotions, and even help you sleep better. But starting a journaling practice can feel daunting. How the hell do you start putting your days into words?

The good news is that journaling doesn't have to mean writing comprehensive, flowery summaries of how you're feeling every night. In fact, because your journal is not intended to be read by anyone except yourself, there is literally no wrong way to write in it.

The point is that you're doing it

Before I started journaling regularly, I had a very specific idea of what it would look and feel like. I'd be sitting in a plush pastel chair (which I don't have) in a well-lit living room (which I also don't have), writing pithy accounts of the day's events. My emotions, of course, would already be identified, processed, and categorized; the entry, once written, would read like a Dear America Royal Diary.

This did not happen. In practice, most of my journal entries are fairly incoherent.

Many of them are lists: pro/con lists about romantic relationships, lists of things I'd like to put in my apartment, lists of dogs I saw on my walk that day. Others are deeply focused diatribes about a single thing that was bothering me at whatever time I happened to pick up the journal — things that made absolutely no difference in the grand scheme of my week. I consider myself to have a fairly balanced life, where family, self-care, work, and relationships occupy appropriate portions of my brain. You wouldn't know it from my journal — half that shit is about my crushes.

But there's no optimal way to journal, says Sonya Matejko, a writer, yoga teacher, and communications consultant who's also hosted journaling workshops. "Some people feel a pressure to fill the page with the 'right' words and some people simply don't know what they're feeling. All of that is okay," she explained via email. "The beauty of journaling is that it's just for you. It doesn't need to go into an Instagram caption or be submitted for publication."

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While my journaling practice isn't pretty or even organized, it serves the purpose I want: helping me to make sense of my emotions. No format is worse or better than another; it's all about the process itself. And because I'm not stressing about things like grammar and style, journaling has become a low-pressure part of the day. On a particularly good day, it even makes me feel joy.

The tools

You don't need an expensive notebook, Muji pens, or a ribbon bookmark to start journaling. You should, however, try to choose materials that feel good to use — especially if you anticipate difficulty getting into the journaling habit.

"Make it pleasant," says Tanya Peterson, a certified counselor who's written two books about journaling for mental health purposes. (She also writes for the blog Choosing Therapy.) "Choose a journal that appeals to you aesthetically and matches your personality. Some people enjoy guided journals with prompts, others like bullet journals, and still others like a simple notebook. The 'right' journal is one that appeals to you."

instead of going on emotional rants on social media, invest in journaling. writing your feelings out help a lot. it doesn’t have to sound poetic, sweet, or make sense. just write to practice handling and understanding your emotions better. — AIKA. (@soignevenus) April 19, 2020

If you think you might enjoy a more chaotic approach to journaling, a blank notebook will be your best friend. (Is doodling in your future? Get one that's unlined. And yes, doodling counts as journaling.) Think you're more likely to journal with a little structure? Consider, as Peterson recommends, a guided journal. There are lots of "one entry a day" options out there, but I'd recommend one that doesn't actually require you to write every day. Even if you do want to establish a daily habit, you'll probably miss a few sessions — and that is fine. This "5-minute journal" fits the bill: It has enough prompts for daily entries, but doesn't involve specific dates.

SEE ALSO: 13 notebooks and journals that will help you meet your goals this year

And while I'd never dream of telling anyone what pen to use (I do prefer Sharpie pens, though), I do recommend writing in pen, not pencil. Since it's not possible to mess up while journaling, there's no need to have an eraser.

Or you can type in a Google Doc called "Journal." Seriously. There is no law preventing you from doing so.

Need a prompt?

If you're ready to write but not sure where to start, try a prompt. There are hundreds out there on our wide internet, but here are a few to get you started:

What is the best thing that happened to you today? The worst?

If you could have any meal right now, what would it be?

What topic did you think about the most today?

Write the first five words you can think of. Then write a short paragraph about each of them.

Is there something you wanted to say today but didn't? Write it out now.

Review a movie you saw recently.

What's one thing you're looking forward to?

Lay out some plans for your Animal Crossing island.

What's a small accomplishment that you're proud of?

What's one thing you're not looking forward to?

Describe the best beverage you've ever had.

What's one thing you wish you'd done today?

Describe a childhood experience that you remember particularly clearly.

Write a letter to your pet.

What's the best trip you've taken?

What's a good snack you've eaten? Doesn't have to be the best, just a good one.

Go to Google and type in a letter. Then write about the first search suggestion.

List 10 things you think are good. Can be anything.

Happy journaling! You'll do great. Remember, there is no way to make a mistake.



