I still remember my very first journal. It had Groovy Chick on the cover, it was bright pink and green - an iconic design and character from the early 2000's. I filled it with stories, secrets, dreams and I imagine... terrible spelling, handwriting and punctuation! (a lot of that hasn't changed)
I've kept a journal in one form or another ever since, through moving from Yorkshire to London on my own after university, through building this business from my kitchen table, through the years that were hard to write about, facing pain and loss, through the challenges that felt impossible to solve, right through to the days that felt more hopeful. The mundane, to the extraordinary - to the mad thoughts in-between - are all forever immortalised in multiple volumes.
When people tell me they want to start journalling, but they don't know where to begin, or feel overwhelmed at the idea - I understand. What to write, how often and whether you can really create a habit out of it are all valid questions.
The good news is that none of that really matters, there is no right way to do it. You don't have to dramatically pour your heart out everyday, or even write at all if you don't want to. If I was starting from scratch, heres what i would do.
1. Any notebook is a good notebook to begin with
You do not need the 'right' journal to start. You don't need dot grid paper, a specific brand, or a cover that matches your aesthetic. I can bet you have an empty notebook somewhere you can use.
I know that sounds like it's missing the point when I sell journals (very nice ones in fact!), but it's true, and I'd rather you start tonight with whatever's already in a drawer than wait for the 'perfect' one to arrive. You will work out along the way what you like to use, in the meantime don't let perfectionism stop you. Turn that overwhelm into excitement... this is all new and waiting to be discovered.
2. Don't overthink it
There is no wrong way to journal. Some days my handwriting is nice and neat. Other days it's an absolute scrawl because I'm working through something and I just need it out of my head and onto the page.
Some days I don't write a single word, i get creative instead and use my stickers to create some beautiful pages to fill in later. I also don't do it everyday, its an impractical standard to set myself, some days you just don't have the time.
If all you write on your first day journalling is 'This journal belongs to' and your name ... you have started. Congratulations, you just became a journaller.
3. Try out different things
I keep several journals on the go at once, and they all serve a different purpose — a weekly planner for the practical stuff and goals, a reading journal, and a daily journal where anything goes.
Some entries are about my day. Some are affirmations. Some are me working through a fear or an old belief I'm letting go of.
Give yourself permission to try a few formats before deciding what 'your' journalling looks like. You can always change your mind or try something different. Try following other journallers and stationery companies on social media which can give you ideas for things to have a go with or layouts to try, but don't get too stuck on this.
4. Don't force yourself into one routine - unless that's what you like
A lot of journalling advice tells you to pick a time of day you will journal and stick to it, and for some people that's the best thing to do. If you love routine and that fits your lifestyle, then find a time and block it out to journal.
But if you're like me ... (Gemini who needs variety and my weeks are always varied) that doesn't work so well. Some days I journal in the morning, others at night or in-between cooking my dinner. I like to sit sometimes for a good hour or two while listening to a music while I set up some layouts and use stickers. Mixing it up works for me, but i know for some of you this won't appeal.
The goal is that journalling fits into your life, not that your life gets rearranged around a routine you saw on Instagram which you know you'll never be able to stick to. Maybe a morning ritual is perfect for you, and maybe it isn't - but you won't know until you try.
5. Set yourself a small challenge
If you've been meaning to start (or start again) for a while, don't commit to 'journalling forever' or everyday that's a hard promise to keep and an easy one to break.
Instead i have a challenge for you do it for 7 days. Just seven. But commit to those 7 days - whatever your plans for the week and wherever you are, you journal each day.
What to actually write or do? Well that's up to you, i would pick a few simple prompts to get started (these work for morning or evening journalling)
- One nice moment today/yesterday was
- What am I excited for today/tomorrow?
- One challenging situation I navigated well was...
- Who in my life do I feel grateful for today?
If you want more ideas check out my 100 journal prompts here.
At the end, check in with yourself how did you feel before you started, and how do you feel now? The real gold behind any journalling practice is how you feel, it won't solve your problems or challenges but what it can do is help you to get perspective, get out of your head, feel a little bit better and more connected to yourself. It helps us to feel more grounded, to take back control of our emotions and be more present.
And before you tell me that this all sounds rather lovely but you really don't have the time... how much time did you spend on instagram today? (be honest!)
5 minutes is all it takes to get the benefits.
Journalling has been part of my life for a long time and it's still one of the only places I let myself be completely unfiltered in a world that asks us to be perfect. So give it a go and let me know how you get on, I really want you to get all those juicy benefits too.
Happy journalling,
Rebecca x