What Is Journaling? A Beginner's Guide to the Practice That Changed History

You've probably heard that journaling is good for you. Maybe a therapist suggested it, or you've seen successful people credit it as part of their routine. But what actually is journaling? And why has this simple practice persisted for thousands of years while countless other self-improvement trends have come and gone?

In this guide, we'll explore what journaling really is, why it works according to science and psychology, and how to start—even if you've never written more than a grocery list.

What Is Journaling? A Simple Definition

At its core, journaling is the practice of writing to think. It's a conversation with yourself on paper (or screen), where you explore your inner world without judgment or audience.

Unlike other forms of writing, journaling has no rules about grammar, style, or structure. There's no "right" way to do it. You're not trying to entertain anyone, prove a point, or create something publishable. You're simply translating the chaos of your mind into words—and in that translation, something shifts.

What Journaling Is NOT

• It's not a diary (necessarily) — While diaries typically record daily events, journaling can be about anything: emotions, ideas, questions, dreams, goals, or random observations.
• It's not about being a good writer — Your journal is for your eyes only. Spelling, grammar, and eloquence don't matter.
• It's not a to-do list — Though you can include tasks, journaling is more about reflection than planning.
• It's not therapy replacement — Journaling is a powerful complement to professional help, not a substitute for it.

A Brief History: Journaling Through the Ages

Journaling isn't a modern invention. Some of history's greatest minds used writing as a tool for thinking:

• Marcus Aurelius (121–180 AD) — The Roman emperor wrote what became Meditations, originally private reflections never meant for publication. His journaling practice helped him navigate the immense pressures of ruling an empire.
• Leonardo da Vinci (1452–1519) — Kept detailed journals filled with observations, sketches, and ideas. His notebooks reveal how writing helped him think through complex problems.
• Carl Jung (1875–1961) — The pioneering psychiatrist kept extensive journals, including his famous Red Book, where he explored his unconscious mind through writing and art. Jung believed journaling was essential for psychological integration.
• Virginia Woolf (1882–1941) — Kept diaries for nearly 30 years, using them to process emotions, develop ideas, and work through creative blocks.
• Anne Frank (1929–1945) — Her diary became one of the most widely read books in history, showing the power of writing to process even the most difficult circumstances.

These weren't just famous people who happened to journal—many credit their journaling practice as fundamental to their achievements and psychological wellbeing.

The Science: Why Journaling Works

Modern research has validated what these historical figures intuited. Journaling isn't just "nice to do"—it has measurable effects on mental and physical health.

How Does Writing Create These Effects?

Researchers believe several mechanisms are at work:

1. Cognitive processing — Writing forces you to organize scattered thoughts into coherent narratives, reducing mental clutter.
2. Emotional regulation — Naming emotions ("I feel anxious about...") activates the prefrontal cortex, which helps regulate the amygdala's fear response.
3. Working memory relief — Externalizing worries onto paper frees up cognitive resources for other tasks.
4. Meaning-making — Writing helps you find patterns and meaning in experiences, which is psychologically protective.
5. Self-distance — Seeing your thoughts on paper creates healthy distance, making problems feel more manageable.

Carl Jung on Journaling and Self-Knowledge

Few thinkers have explored the power of journaling as deeply as Carl Jung, the Swiss psychiatrist who founded analytical psychology.

Jung believed the unconscious mind holds wisdom, creativity, and unresolved material that influences our daily lives whether we're aware of it or not. He saw journaling—particularly what he called "active imagination"—as a bridge between conscious and unconscious.

"Your visions will become clear only when you can look into your own heart. Who looks outside, dreams; who looks inside, awakes." — Carl Jung

Jung's own journaling practice, documented in his Red Book, involved writing dialogues with figures from his dreams and fantasies. While you don't need to go that deep, his work demonstrates that journaling can access parts of ourselves typically hidden from view.

For those interested in Jungian approaches to journaling, explore our guide to Carl Jung Shadow Work.

Types of Journaling

There's no single way to journal. Different approaches serve different purposes:

Reflective Journaling

The most common form—simply writing about your thoughts, feelings, and experiences. No structure required. This is where most people start.

Gratitude Journaling

Regularly writing what you're thankful for. Research shows this simple practice can significantly boost happiness and life satisfaction. See our 150 gratitude journal prompts.

Morning Pages

Made popular by Julia Cameron's The Artist's Way—writing three pages of stream-of-consciousness first thing in the morning to clear mental clutter and access creativity.

Prompted Journaling

Using specific questions or prompts to guide your writing. Helpful when facing a blank page feels overwhelming. Browse our journaling prompts for mental health.

Bullet Journaling

A more structured system combining task management, habit tracking, and reflection. Good for those who like organization.

Shadow Work Journaling

Exploring the hidden or suppressed parts of yourself—what Jung called the "shadow." Deeper work that can lead to profound self-understanding. See our shadow work prompts.

Dream Journaling

Recording and reflecting on dreams upon waking. Jung considered dreams messages from the unconscious, and many find dream journaling reveals patterns invisible to waking awareness.

AI-Assisted Journaling

Modern tools like Life Note use AI to ask follow-up questions, identify patterns, and deepen reflection. It's like having a thoughtful conversation partner who helps you explore your own thoughts. Learn more in our complete guide to AI journaling.

Journaling and Spirituality

For many people, journaling becomes a spiritual practice—a way to connect with something larger than themselves, whether they call it God, the universe, their higher self, or simply their deepest wisdom.

Writing creates space for:

• Listening to intuition — When you quiet the noise of daily life and write, subtle inner guidance often emerges.
• Processing synchronicities — Recording meaningful coincidences helps you notice patterns and potential messages in your life.
• Exploring big questions — What's my purpose? What do I believe? What matters most? Writing helps you think through questions that matter.
• Connecting with dreams — Many spiritual traditions view dreams as communication from the divine or unconscious. Journaling captures these messages before they fade.

For a deeper dive, explore our guide to spiritual journaling.

How to Start Journaling: A Beginner's Guide

Step 1: Remove the Pressure

The biggest obstacle to journaling isn't time—it's perfectionism. Let go of expectations about:

• Writing beautifully
• Having profound insights every time
• Writing every single day
• Filling entire pages

Your only job is to show up and write something. Even "I don't know what to write" counts.

Step 2: Choose Your Medium

• Paper notebook — Tactile, no distractions, private by design. Some research suggests handwriting may enhance memory and processing.
• Digital document — Faster for many, easier to search, accessible anywhere.
• Journaling app — Dedicated apps like Life Note offer features like prompts, pattern recognition, and guided reflection.

There's no "better" option—only what you'll actually use.

Step 3: Set a Tiny Commitment

Start smaller than you think:

• 5 minutes
• 3 sentences
• Once a week

You can always write more, but making the barrier to entry extremely low increases the chance you'll actually begin.

Step 4: Try a Simple Prompt

If facing a blank page feels daunting, use one of these:

• Right now I'm feeling...
• Something on my mind lately is...
• Today I noticed...
• I'm curious about...
• What I really want is...

Step 5: Don't Edit

Write without stopping to fix typos, cross out sentences, or judge what's coming out. This isn't a draft to be refined—it's thinking made visible. You can always not read it later if you prefer.

Common Journaling Questions

How often should I journal?

There's no magic frequency. Some people journal daily, others weekly, others only when they need to process something. Consistency helps, but don't let "I missed yesterday" stop you from writing today.

What if I run out of things to write?

Try prompts, or write about having nothing to write. Often, the interesting stuff emerges once you push past the surface. You might also explore different journaling techniques to find what resonates.

Should I keep my journals?

Personal choice. Some people find value in re-reading old entries; others process through writing and then discard. Neither approach is wrong.

What if I don't want anyone to read my journal?

Privacy is important for honest journaling. Use password protection for digital journals, or choose a secure location for physical ones. Some people write and then destroy entries—the processing happens in the writing, not the keeping.

Start Your Journaling Practice Today

You don't need to wait for the perfect notebook, the right time, or a major life event. You can start right now with whatever you have.

Open a document, grab a piece of paper, or try Life Note for a guided experience. Write one sentence about how you're feeling. That's it. You're journaling.

The great minds who came before us—Marcus Aurelius, Carl Jung, Leonardo da Vinci—all discovered what you might: that the simple act of writing to yourself, about yourself, can change everything.