How to Start and Keep Journaling

Why if I told you there’s one habit that boosts creativity, lowers stress and helps you set goals, all in just 10 minutes a day? Journaling has been my go-to habit for creating a life that feels fuller and more aligned.

Here’s how to make it work for you.

1. Make It a Ritual
I journal in the mornings or at night (maybe even both). In the mornings, matcha in a favorite mug, shades up and my favorite playlist. At night, dimmed lights, warm tea and calming music. These little rituals signal that it’s metime. It turns writing into something I look forward to.

2. Use Tools You Love
Good paper and a smooth pen matter more than you think. I’m obsessed with my Five Minute Journal notebook and Uniball Micro Point gel pens. It makes the whole process feel intentional and elevated.

3. Use Prompts to Get Unstuck
Blank page syndrome? ChatGPT can make this practice way more creative and tailored to your needs. You can ask for general prompt, get specific to your moods or goals, or simply turn your ideas into prompts.

4. Stay Inspired
When journaling starts to feel stale, I revisit favorite books, prompts, and creators, like Atomic Habits, 100 Essays that Will Change The Way You Think.

5. Start Small
Don’t overthink it. One sentence is enough. Just start. Momentum builds from there.

6. Begin with Gratitude
List 3 things you’re grateful for. Shifts your mindset instantly and sets a positive tone for everything else.

7. Try Stream-of-Consciousness
No editing, no censoring. Just write whatever comes to mind for 10 minutes. It’s messy, and kind of magic.

8. Reflect on Challenges
Journaling isn’t just for the good stuff. Use it to unpack tough moments too. You’ll be surprised what clarity and growth come from reflecting honestly.

9. Visualize Your Future Self
Write about the version of you you’re becoming. What does their life look like? Be specific. This can be incredibly motivating.

10. Revisit and Reflect
Flip through old entries every few months. Patterns will pop up—what’s working, what’s not. That awareness is everything.