The benefits of journaling include stress management, reduced anxiety, and potential improvement of depression symptoms.
But the advantages of a journaling practice can also extend beyond mental health.
Some people find greater academic success when they start journaling and even improved physical well-being.
Grace Cary / Verywell Health
Journaling as a therapeutic activity is different than keeping a diary.
Over recent decades, it has become clear that many different groups can benefit from this practice.
Benefits range from physical benefits to mental benefits and even academic benefits.
Below is a list of the various journaling styles and research associated with each style’s benefits.
In one study of 70 adults with elevatedanxiety symptoms, participants were assigned to PAJ or standard care.
The 3MM technique may also have long-term benefits.
Narrative Writing
This form of journaling uses a repeated recounting of a traumatic event.
How to Start and Keep a Journaling Practice
Journaling looks different for everyone.
There are many different styles and forms.
For instance, some prefer a pen and paper while others use a computer.
Choose a technique that feels natural and that you’re able to do consistently.
Below are some tips on how to start journaling and how to build and maintain a journaling routine.
Prioritize Convenience
Keep your journaling supplies conveniently located to ensure that the ritual is front of mind.
Handwritten vs. Digital Journaling
Journaling does not have to be handwritten.
It can be done digitally.
Consider using a journaling app like Penzu, Day One, Five Minute Journal, or others.
Just Write
If you’re wondering how to start journaling, try not to think too hard.
There is no right or wrong thing to write about…just write!
There are many ways to find journaling prompts.
you’re free to use the example journal prompts provided further in this article.
You could also write your own journaling prompts to use later.
Use Habit Stacking
Making journaling part of your routine is easier said than done.
One way to make this easier is with “habit stacking.”
You do this by “stacking” your new habit onto an existing part of your routine.
For example, most people brush their teeth every morning.
Soon, it will feel natural!
What Is the Best Time of Day to Journal?
There is no ideal time of day to journal.
The best time is what works for you and that you could do regularly.
Many people like to start or end their day with journaling.
have a go at keep going with your journaling as you build up this new habit.
Consider consulting with amental health providerif negative emotions affect your daily life or last for weeks or longer.
There are various styles of journaling.
This can happen when writing about a past traumatic event, like with expressive writing journaling.
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