Journaling tips aren’t for just anyone. Leonardo da Vinci. Marie Curie. Albert Einstein. Thomas Edison. 

They were some of the most brilliant thinkers of their time. They also had something else in common: They all kept journals. 

Most of us have tried journaling at one point in our lives, but stopped — whether it was after a few days, a few weeks, or a few months. 

If only it were as easy to keep journaling as it is to start journaling!

But between work, family, friends, and exercise, it’s just hard for most people to find the time.  

You have to make time! Think about it: You take care of your body, your teeth, your skin — you need to take care of your mind, too! The journaling tips that follow are designed to make it a habit, just like washing your face, that you wouldn’t dream of going to bed without doing. 

Journaling is part of a holistic approach to total well-being, and it comes with some serious benefits. It helps you:  

Practice mindfulness. Focusing your attention on your thoughts and the present moment relieves anxiety and increases happiness. 

Make the most of your day. Knowing that the events of your day will be recorded encourages you to make good choices.

Reduce stress. Writing down negative thoughts and feelings releases them from your mind and enables you to move on.

Manifest your goals. Seeing your goals on paper causes your brain to focus on them and motivate you to action. 

Establish discipline. Making time to journal regularly strengthens your self-discipline, which will filter into other areas of your life! 

Keep in mind: There’s no one right way to journal. Whether you are putting pen to paper or journaling in a smartphone app, whether you do it every day or every week — it’s all about what works for you and your busy schedule!

But here are some tried and true journaling tips: 

Tip 1: Make it part of your morning routine. 

Like with exercise, many people find they’re most successful with journaling if they do it first thing in the morning. It helps you start your day already feeling a sense of accomplishment. A popular practice among artists is writing what are called “morning pages” — three pages of stream-of-consciousness writing first thing every morning to clear your head for the day. 

Tip 2: Write just one sentence. 

You don’t have to fill pages upon pages to reap the benefits of journaling. To make a habit of it, just write down a few words — one sentence — every day. It’s easy, it’s fun, and when you feel successful, you’ll keep doing it! At the end of each day, choose a prompt and write one sentence. Here are some ideas:

• What was the best part of today?
• What am I grateful for today?
• What did I accomplish today? 
• What did I struggle with today?

Tip 3: Schedule it. 

Maybe journaling every day doesn’t make sense for you. Maybe once a week — or even once a month — works best for your schedule. Whatever it is, schedule it. Write it down in your datebook like an appointment that you wouldn’t dare miss, and when the day comes, sit down and do it whether you “feel like it” or not!

Tip 4: Set a timer. 

Don’t know what to write about? Try this trick: Set a timer (it doesn’t need to be very long — 5-15 minutes is plenty) and just write. Don’t worry about grammar or spelling or even whether or not you’re making sense. Just move your pen across the paper until the timer goes off. 

Tip 5: Choose your favorite tools. 

Make journaling as pleasurable as possible. Choose a satisfying pen that you enjoy writing with and a beautiful, high-quality notebook. (Or maybe you really like those old composition books from school — you do you!) Maybe using a set of colored pens (a different color for every mood, perhaps?) or drawing pictures to illustrate your stories makes journaling more fun. Whatever it is, go for it! 

Tip 6: Take it with you. 

You never know when inspiration will strike. Carry your journal (or a small, secondary notebook) with you wherever you go in case you have the urge to write on the train or during lunch break.

Tip 7: Be forgiving. 

Let’s be honest: You are most likely going to miss a day of journaling here or there. Life happens. It’s no big deal! Don’t adopt a defeatist attitude if you mess up now and then. Simply pick it back up the next day. 

Happy journaling, THRIVERS!