The Complete Guide of How to Start Journaling

how to start journaling
Journaling can do a lot more than you think -
If you're not journaling in at least one area of your life you're really missing out!


Learn about the Power of Journaling: the benefits of journaling, how to start journaling, all the different ways to journal, and more...

Here's The Complete Guide to How to Start Journaling:

 What is Journaling?
 The Benefits of Journaling
 Why Journaling is Important
 Famous People and Historical figures who journaled
 Journaling Ideas 
 Spiritual Journaling - The Woo side of Journaling 
 How to Start Journaling 
 Journaling Tips
 Journaling Prompts
 Types of Journals 
 Journaling Books
 Studies on Journaling


journaling quotes


What is Journaling?

Journaling is the art of writing down your thoughts, feelings, ideas, dreams, and more to gain clarity, explore the Self, connect with Source, and achieve your dreams!  

It's an easy way to tap into your feelings, raise your vibrations, get aligned, inspired, and motivated!  


Why does journaling work?

It helps you to shift your energy, your beliefs, and update the program that you’re running on!

It’s a way to enter your subconscious and...

1.) let go of what you need to so that it doesn’t run you or make you sick 
2.) you can become clearer about who you are, what you want and start ALIGNING with what’s possible! 
3.) connect to gratitude, high-vibes, Source, and guidance.

It’s the easiest way to rewire your brain, change how you think and act, and connect to something bigger:

You can begin to change yourself from the inside out!   


Journaling - inspire good vibes


Journaling (or keeping letters or diaries) is an ancient tradition,
one that dates back to at least 10th century Japan. - Maud Purcell


the benefits of journalingThe Benefits of Journaling:

Spiritual Benefits:

Connect with your Higher-Self and Source
• Have more gratitude
Be happier
• Raise your vibrational frequency
Explore your spiritual side 

Success Benefits: 

• Achieve goals faster
Solve problems faster
• Become more creative
Flush out new ideas
• Dream even bigger 

Personal Benefits

• Build self-confidence and gain clarity
• Work through fears, doubts, and worries
• Heal faster 
Lower your stress levels
• Reflect on your life choices 


I write in a journal daily. This extraordinary ritual has revolutionized my mindset, transformed my heart set and generally influenced my life exponentially. - Robin Sharma


Seven Reasons Why Journaling is Important  (a deep dive)


• You're more in tune with your thoughts, feelings, and desires.

• You can get out of your head and connect to your heart easier - connecting to the heart, which is the energy of love, is a very powerful, high-vibe frequency!

• You become more aware of who you are and what you want out of life - clarity is the name of the game. 


journaling quote



• When you align with positive energies you raise your vibrational frequency and that makes it easier to manifest.  

• You're a happier person when you're living in these good vibes so you can attract even more positive energy to you! 

• You're available to more information when you're in the higher frequencies.


the power of journaling - inspire good vibes



• You can begin to tap into your intuition when you allow yourself to let go and be open to whatever comes up - and that's when it gets really interesting! (Create an avenue to connect with your Higher-Self.)

• You can connect with Source Energy, your angels, and spirit guides too. (When you're open and available it's much easier for higher energies to reach you!)

• You're available to more ideas and creative solutions.


I’ve often wondered if it was only me writing or if I’ve tapped into something bigger - whatever the answer, I’m glad I found a way in. - Denise Beaulieu 



• Journaling helps you to become clear on your dreams and goals. It enables you to gain clarity on exactly what you want and why - which is paramount to success.

• And when you have clarity, the Universe can jump in and assist you! 


When you know what you want, the Universe can get to work for you.


brian tracy quote on goals

• If you tap into your why and fully align with your true desires, you can begin to feel some passion and excitement - and that's fuel for manifesting!

• You can also use a journal to track your habits and start looking for patterns.

If you're not getting the results you want then start tracking your actions:

What you measure you can manage - Peter Drucker

When you track your actions you see what's going on, which also means how you're actually thinking on a subconscious level.

(Action always follows thought.) 

Only then you can make the necessary changes, but until you track what's going on, you're still in the dark.

You don't get what you want in life, you get your habits - Jim Fortin


• You should also journal on your mistakes and "failures" - figure out what went wrong and why so you can get the lesson and move on!


yanik silver quote



I write not in order to be understood, I write to understand. - C. Day-Lewis 

• You can build up your self-esteem, self-worth, and confidence.

• You can process your fears, doubts, and worries and start working through them.  

• It’s easier to process your thoughts and feelings in a journal - when you write you by-pass the thinking mind which makes it easier to tap into your emotions and feelings. 


Get it out by writing it out - reveal and heal! 


journaling quotes


"Writing accesses the left hemisphere of the brain, which is analytical and rational... While your left brain is occupied, your right brain is free to do what it does best, i.e. create, intuit and feel.
In this way, writing removes mental blocks and allows us to use more of our brainpower to better understand ourselves and the world around us." Maud Purcell, a psychotherapist 


When you get everything out of your head and on to the page you gain so much clarity and understanding - You'll be amazed at what flows out of the pen! 


I don’t journal to ‘be productive.’ I don’t do it to find great ideas or to put down prose I can later publish. The pages aren’t intended for anyone but me. It’s the most cost-effective therapy I’ve ever found. - Tim Ferriss


 be creative journaling


• A journal is a safe place to organize all your ideas - and in any form, you might want!

• Journaling is also a gateway for creative ideas; it allows for even more awesome ideas to come through - not to mention the muses! 

There are countless stories from those who have written books, songs and more where they felt as if they were a vessel or a vehicle for the information to come through - that they were almost channeling something and it just poured out onto the page. 



subconscious mind power - quotes



• It helps you to bypass the thinking mind and go directly to your unconscious or subconscious mind. 

• Your subconscious is always on and paying attention - so you can use journaling to prime your brain and focus on what you want - which also helps you achieve your goals faster!


Once your subconscious mind accepts your goals as commands from your conscious mind, it will start to make all your words and actions fit a pattern consistent with these goals. 

Your subconscious mind will start attracting people and circumstances into your life that can help you to achieve your goals. - Brian Tracy 


 • Journaling can also help you with mindfulness - you can start being fully present in your day to day life.



journals of famous women


Famous people and historical figures who journaled: 

Leonardo Da Vinci, Marcus Aurelius, Marco Polo, Sir Isaac Newton, Charles Darwin,

Marie Curie, Thomas Edison, Abraham Lincoln, Benjamin Franklin, Winston Churchill,

Lewis and Clark, Ludwig Van Beethoven, Ernest Hemingway, Louisa May Alcott,


Oscar Wilde, the 19th-century playwright, said: “I never travel without my diary. One should always have something sensational to read on the train.”


journal pages

Albert Einstein kept a diary of his travels to the United States - November 1930 to June 1931.


Mark Twain, George Bernard Shaw, Sylvia Plath, Anais Nin, Ralph Waldo Emerson,

Henry David Thoreau, Agatha Christie, Pablo Picasso, Frida Kahlo, Andy Warhol, Jack Kerouac,

Maya Angelou, and many, many, more ... 



Marie Curie's notebooks are so radioactive that they must be kept in lead-lined boxes. (Photo: Wellcome Trust)



Journaling Ideas

There are many different ways to journal, but here are just a few of the journaling ideas you can use: 

Stream-of-Consciousness: You can just start writing and see where it takes you -  not only is this fun to do but it's also great if something's bothering you.

(Sometimes, you don’t even know that something's bothering you until you start writing.) 

Automatic Writing: This is when you feel pulled to write something or if you just sit and begin writing and the next you know you're writing as if you've tapped into something - you're in the flow and channeling words from somewhere. Go with it! 

Many books have been written this way - don't judge, just write. (I do this all the time and have stacks of journals to prove it!) 


Julia Cameron, the author of The Artist's Wayhas what she calls, "Morning Pages. These are three pages of longhand, stream-of-consciousness writing that you do every morning.

She says "you can write about anything and everything that crosses your mind - provoke, clarify, comfort, cajole, prioritize and synchronize the day at hand."


Journaling Prompts: Use questions to help you ease into writing and get in touch with how you feel.  

Journaling for a Specific Intention: Use a gratitude journal to align with those high-vibe feelings or a success journal to align with your goals and dreams. 

Be creative with Visual Journaling: Sketch, doodle, draw, create lists -  whatever you want to do - express yourself creatively!

Remember / Memories: Reflect on your life, write down those memories in detail so that later you can relive those awesome memories over and over again - especially since our memories tend to fade and we change the memory as the years go by! 

(Check out this article on memory: Why you may not be able to trust your own memories. 

Document Events: In case you might want to remember exactly what happened on a certain night, or day, in question - just grab your journal and document it all!  


It’s an invaluable aid when it comes to winning arguments.
  "That’s not what you said on February 3, 1996" I’ll say to someone.
— David Sedaris 



journals and notebooks



Spiritual Journals - The Woo side of Journaling 

Spiritual Journals or Devotional Journals: This can be a form of prayer, insights, etc.

- You can use this type of journal in a meditative prayer state or if you're summoned to write something - from guides, angels, etc. (which is also called automatic writing )

Meditation: Use before, during, or after meditation.

- You can record your experiences, thoughts, and any other new ideas that come up - not to mention messages! (You can connect with Source, your guides, and angels too so you should definitely have a journal nearby.)


Journaling is a key to your mind and a doorway to your soul. - Denise Beaulieu


Dream Journals: Keep a journal of your dreams and venture into your subconscious to see what's happening on a deeper level.

small journals

Manifesting Journal:  Since your subconscious is always on and paying attention, you can use journaling to help you manifest.

- You can and should write out your goals, dreams, and anything else you want to manifest in a journal.

- You can write them in list form but you should always elaborate on them for clarity, and more importantly, so that you can feel those awesome energies now! (Feeling is the key to manifesting.) 


Journaling helps you ALIGN YOUR FEELINGS TO SUCCESS and amplify your results =

10x Manifesting Power! 


Shift Journals: This is where you can shift any negative beliefs and thoughts to the positive.

- When you're aware of a disempowering thought or feeling you can override it by writing it out and aligning with an empowering thought instead - you may need to do this over and over again until you've shifted that belief.   

Doing this helps you to become aware of these negative thoughts and so when they pop up you can do a kind of mental change-up! and interrupt it with the new belief - this will help you to rewire your brain to the positive.  


 Mindfulness Journaling: Here you can bring yourself fully into the present by writing what's happening with you now, how you're thinking and feeling right now - fully connecting with yourself in each moment. 


  girl journaling

How to Start Journaling       

1. Decide what type of journaling you'd like to try - if you're unsure just move to #2.

2. Find a journal or notebook that you really like or that inspires you.

I suggest using an actual journal and pen since it’s the best way to bypass the thinking mind! 


I find that most of my patients intuitively know that hand-writing their thoughts in a journal is more effective than composing them on a laptop. - Maud Purcell



We tend to edit as we type, which is not great for journaling as Tara-Nicholle Nelson explains: 


"Your brain does not work in flow mode and edit mode at the same time, so if you’re trying to make the writing good or to edit it as you put it on the page, you will be pinching off the flow at the same time."



3. Pick a time that you think will work best for you to journal. 

Morning is great for starting your day off right and in high-vibes, but the evening can help you process your day and set you up for tomorrow.

4. Find a good-vibe place to journal - pick an inviting space where you can relax, enjoy journaling and really let yourself go. 

5. No editing yourself - be open and allow yourself to write, doodle or whatever you feel like.

Let your mind take you on a journey because that’s when it's fun and you're able to come up with great ideas or learn something! 

6. Review your Journal weekly or monthly. It's best to check back in and see where you're at, how things actually went, or remind yourself of what you want to be working on, etc. 

(You may surprise yourself too with your insights and hunches!) 




Journaling Tips

  • Don’t worry about spelling and punctuation - just write! 
  • Use pen and paper  - let your heart speak to you.
  • Always try some free writing and see where it takes you.
  • Create a ritual - light a candle, incense, have a favorite pen and a place that you like to write.
  • Journal in the morning when it's quiet and you're in the perfect state since the energy of the day has yet to set in.
  • Journal before bed and let everything go into the journal.
  • Start with a meditation or prayer to get you centered and connected.
  • Relax into journaling - let it lead you.
  • Use a pen that you really love writing with. (You could switch off using different colors too as I do.)
  • Think of journaling as a form of meditation.
  • Keep your journal where you can see it - get used to picking it up and jotting things down.
  • Have a small journal in your purse for any thoughts or ideas that pop up.
  • Journal for success - it helps you drill down on what you want and access Universal energies too!
  • Enjoy it - there are no rules - so do whatever makes it fun!


    tony robbins quote


    Journaling Prompts 

    Prompts are great for getting you started journaling! 


    Self-Discovery Journal Prompts


    Journal Prompts Self Discovery



      Self-Discovery Journal Prompts for Success and Business


      journal prompts for success - inspire good vibes



      " Writing in a journal each day, with a structured, strategic process allows you to direct your focus to what you did accomplish, what you’re grateful for, and what you’re committed to doing better tomorrow.

      Thus, you more deeply enjoy your journey each day, feel good about any forward progress you made, and use a heightened level of clarity to accelerate your results."  - Hal Elrod, author of The Miracle Morning



      More Journaling Prompts:

      30 Journaling prompts for self-reflection and self-discovery from Psychology blog.

      25 Journal prompts to motivate you from Forbes.

      Pinterest journaling prompts for even more ideas to help you start journaling. 


      journaling books


      There are so many Journals available today: 

      • Writing journal - blank or lined journal 
      • Bullet journal or dot journal
      • Grid journals
      • Inspirational journal with quotes 
      • Journals with prompts
      • Drawing journal or sketch notebook
      • Small pocket journal to carry with you
      • Journal notebook  - this is what I call it - perfect for both journaling and taking notes - See below! 


      journals and notebooks


      Journaling Ideas

      Personal Journal - morning downloads for how you're thinking
      Inspirational Journal - working out what it is your striving for and what inspires you

      Success Journal or Goals Journal
      Project Journal - to help you get organized
      Idea Journal - keep all those ideas in one place
      Time tracking Journal - if you need to see where all those hours really go

      Gratitude Journal - stay in the high-vibe energy of gratitude. 
      Manifestation Journal - write out all your dreams in present tense
      Spiritual Journal or Prayer Journal - document messages from spirit and prayers you love

      Mindfulness Journal - become more aware of how you think and feel on a regular basis
      Dream Journal - record all those dreams and see patterns
      Shift Journal - change negative thoughts to positive

      Journaling for anxiety or depression - download all your thoughts and feelings 
      Journal for therapy - let yourself completely write out all that's on your mind
      Workout Journal - track your workouts and what's working

      Art Journal or Sketch Journal

      Travel Journal

      Food Journal
      Garden Journal or Nature Journal 

      As you can see you can pretty much journal on anything and everything these days! 

      If you like to keep all your thoughts, ideas, and notes organized as I do, then try my new notebooks and journals with a custom index and numbered pages so you can find those inspired notes fast!  Click HERE to see the journals. 



      Studies on Journaling: 

      • The power of writing down your dreams and goals - Huff Post

      • The study on achieving goals from Dr. Gail Matthews

      • Why gratitude is so powerful: The grateful brain - the neuroscience of giving thanks

      • Positive Psychology: The 83 Benefits of Journaling for depression, anxiety, and stress

      • From Scientific American: Writing Can Help Injuries Heal Faster

      • 100 Benefits of Journaling 



      Julia Cameron's Morning Pages and more on creativity with journaling. 

      How to keep a spiritual journal like the saints did from the Daughters of Saint Paul 

      Journals and notebooks with numbered pages so you can find those important notes and ideas later! 


      personal journal quotes