The most common reason people don’t keep a journal is because they don’t know what to write.
You open your journal and have a staring contest as the page dares you to record your deepest and darkest secrets. Or you open the page and you literally have nothing to write, at least nothing that you want to go back and read later. Maybe you purchase a fancy journal and get overwhelmed by the layout, so you go down the rabbit hole of researching how others are using it. Journaling is a free flow experience for some and for others, prompts and questions are helpful to get things going.
Try these 8 journal ideas when you don’t know what to write
1. Freeform
Let your thoughts flow onto the page in no particular order of relevance or importance. This can be a collection of thoughts of the events of your day, the events of the past month or something that you’d like to reflect back on. Your freeform ideas can be memories that have resurfaced and your thoughts about them, plans, observations of your patterns and behaviors or a stream-of-consciousness. Writing whatever comes to mind can be challenging for some and intimidating for others. It takes practice to allow your mind to wander. The goal is to write whatever comes to mind to get it out of your head and onto the paper.
2. Daily reflections
You can answer the same questions every day or write a freeform style of all the events of your day. You might capture significant events, observations of your energy levels and mood, your thoughts, and feelings about certain interactions, challenges you faced and a list of things that brought you joy. The goal is to cultivate mindfulness for the little moments that make up your everyday lived experiences.
3. Gratitude journaling
Writing a list of all the things you’re grateful for is a mindfulness practice that helps shift your perspective to the positive. Notice all the little things that you’re grateful for each day; these are the moments that matter most. Waking up with all of your senses intact, enjoying the perfect cup of coffee, taking a walk, talking to your best friend, seeing the smile of someone you love. There are no limits to what you can write on this list. We’re reminded that less is more when we focus on gratitude.
4. Mind maps
A mind map is a visual representation of your thoughts and ideas. It starts with a central topic or concept and branches out with related thoughts, associations or connections. The goal with a mind map is to help organize complex thoughts using the power of creativity. Mind mapping is great if you’re a visual learner and need room to be creative beyond the written word.
5. Bucket list
Note the feelings you’re aiming for with these items and why you want to do or experience them. Be careful not to write someone else’s story and ask yourself:
- Where did I get this idea?
- Does this idea align with how I want to feel?
- Is this something I really want to do or something I think I have to do based on someone else’s opinion?
The more intentional your list, the more likely you are to check things off.
6. Letters to your younger self
What would you tell your younger self about the trap of trying to have it all figured out? What would you tell teenage you about relationships and self-worth? If you could go back to your senior year of high school, what advice would you tell yourself based on where you’re at right now in your life? Writing letters to your younger self can be therapeutic and cathartic, being the friend you wish you had.
7. Ideas and brainstorming
Think of this like less of a to-do list, you have plenty of those, and more of an inspiration tracker. Keep track of the inspirations behind each idea. Have you noticed that most of your best ideas and brainstorming sessions come at the most inconvenient times – the times when you don’t have a pen and paper? Keep this ideas journal near your bedside or outside your bathroom for those late night and shower ideas. Record your ideas on voice notes while you’re out and about and then write them down later. No idea is too small or too big to live and grow on the page.
8. Mood tracker
Write down things you did and how they made you feel; start to recognize patterns. This is key to self-awareness. For a while, it’s going to feel like nothing is happening but when you can track your moods and responses, you’ll see that doing the work is paying off.
Be intentional with your journal practice
- Slowing down and focusing on each word as you write
- Taking breaks and not forcing the ideas and creativity
- Reflecting on things you’ve written to notice your growth
- Thinking about your feelings as you write
The power of journaling lies in its simplicity and personalization. You don’t need fancy tools to capture your thoughts and reflections—just a plain notebook and your own ideas.
Comment below, which journal idea are you going to try?