53 Journaling Tips & Exercises for Beginners (free printables)

53 Journaling Tips & Exercises for Beginners

53 Journaling Tips & Exercises for Beginners is here for the win! You’ve probably heard about all the amazing benefits of journaling but maybe you’re not sure how to get started. If that’s you, not to worry. I’ve got you covered with 53 of my best tips, exercises, and journaling prompts you’ll love. Pour yourself a cozy cup of tea and let’s get journaling!

Journaling can help you improve your life, boost your creativity, increase your focus, and enhance mental well-being. It’s also a powerful tool to help you process difficult emotions, work through challenging situations, and develop a greater sense of self-awareness.

You don’t need to worry about whether you’re doing it right because there is no wrong way to journal. What ever works for you is perfect. What’s more important is writing in your journal regularly.

Journal writing daily has changed my life for the better.

Make your journaling time personal. Don’t be afraid to experiment. Eventually, you will find a journaling style that works for you. And if you ever feel like you’re not making progress, just keep writing—the practice of letting your thoughts flow onto the page is healing.

download a set of FREE printable journaling pages at the end of this post.

Cute set of free journaling pages

Here are 53 Journaling Tips & Exercises for Beginners to Inspire You

  1. Journal daily for best results. This allows you to see patterns in your thinking that you might not otherwise notice.
  2. You don’t have to write a novel. Just writing a few sentences can be powerful.
  3. Journal when your mind is at ease so you can focus. This may be the first thing in the morning, during your lunch break, or just before going to bed.
  4. Record more than just your thoughts. Include your feelings, the sights, sounds and smells around you. Sometimes describing your environment can be a great way to get the juices flowing.
  5. Write about where you are in life at this moment. It’s a powerful thing to witness yourself in the present moment.
  6. Write about how you got to this moment in life and where you see yourself going from here.
  7. Don’t worry about using correct grammar, full sentences, or punctuation. This is for your eyes only. Just let the thoughts flow. Your journal is a judgement-free zone.
  8. Don’t censor your thoughts or feelings. Just write exactly what you see, think, or feel right now.
  9. Create a gratitude journal for all the things you are grateful for. When you’re feeling down or discouraged, read through your entries to lift your mood.
  10. Include more than just words. Photos, drawings, stickers, poems, quotes, scriptures, mementos, and other collectibles can be a meaningful way of capturing your life.
53 journaling tips pin1
  1. Journal about your successes and failures. It will give you a deeper level of insight.
  2. When trying to solve a problem, write it down in third person so you see it from a new perspective.
  3. Don’t write superficially. Your journal is for your eyes only. Tap into your deeper emotions and thoughts to get the most benefit for your writing.
  4. Pen and paper are much more effective for journaling than typing on digital devices. There’s something therapeutic about letting your thoughts flow from your brain to the page through your hand.
  5. If pen and paper just doesn’t work for you, then go the digital route. It’s better than not journaling at all.
  6. Start with baby steps. Journal for 2 minutes or one page to begin your journaling journey. Then work your way to what feels most comfortable. Once you get into a groove, aim for 10-15 minutes of journaling. Most importantly, do what feels right for you.
  7. Do not edit. The whole point in journaling is to explore your mind and capture your thoughts as they come. Editing hinders the creative flow of thoughts.
  8. Add a memorable title and date to each entry. This makes it easier to go back to your entries at a later time.
  9. Keep your journal in a secure location to ease your mind about privacy.
  10. Journal in the same location every day to make it a habit that sticks. This might be your dining room table, your bed, or your favorite chair.
journaling how to pin2
  1. Designate the first pages of your journal as a table of contents. Once your journal is complete, you can go back and add your titles and dates. This will allow you to quickly find what you are looking for later.
  2. If you struggle to get your thoughts on paper, try using journal prompts.
  3. Build up a collection of journaling prompts to help when you feel you have nothing to write about.
  4. If you are short on time, make a few quick notes and come back to finish the writing later.
  5. Take your journal everywhere you go. You never know when an inspiring thought will come.
  6. Feel free to journal about anything that is important to you…people, places, ideas, books, poetry, or recipe ideas.
  7. Write a letter to your younger self.
  8. If necessary, create a starter phrase and use it time and again: “This is what’s on my mind today…” or “I love it when…”
  9. Get silly. Add fun, playful thoughts to your journal. You don’t always have to be serious.
  10. Enjoy a cup of your favorite coffee or tea. I love pouring myself a cup of chamomile tea in a pretty cup before I sit down to write in my journal.
journaling exercises
  1. No matter how you feel, try to write every day. Write when you’re happy, when you’re sad, or when you’re tired. Just a couple of lines is fine.
  2. Are you working on a new project? Document your progress. You’ll be amazed at the insights you gain.
  3. Use your journal to plan future events. Planning a vacation? Hosting a dinner party?
  4. Document progress toward your goals. What do you notice about yourself when things get hard?
  5. Record details about important conversations and how they made you feel.
  6. Use your journal to document your bucket list items. Or to brainstorm new bucket list items.
  7. Journal about things you are most proud of. For instance, what are your top three accomplishments in life?
  8. Write about your favorite past experiences. Use your senses to record your memories. What sights, sounds, smells, and feelings do you recall about this experience? What makes it your favorite experience?
  9. Keep a supply of your favorite beautiful notebooks on hand so you never run out.
  10. Journal about your favorite friends, family, co-workers, pets, etc.
journaling prompts
  1. Document lessons you’ve learned. This practice can be incredibly helpful in releasing regrets from past mistakes.
  2. Journal about your dreams and aspirations.
  3. Never miss more than a few days of journaling at one time. But also, don’t get down on yourself when you do. Life happens and that’s okay.
  4. Keep your journal within sight so you can write things down as they come to you.  
  5. Take in nature. Grab your journal and go for a walk. Stop somewhere to document the sights and sounds you hear and see.
  6. Don’t rush the process. Before you start writing, take a few relaxing breaths. Ground yourself in your environment.
  7. If you’re on a schedule, use a timer so you don’t have to keep looking at the clock while you’re writing.
  8. Write a forgiveness letter to someone or even yourself.
journaling how to tips
  1. At times, you may feel like you want to do a mind dump. Just write everything that comes to mind even if it doesn’t’ make sense. You’ll feel refreshed by getting bothersome thoughts off your mind. You can explore specific items of the mind dump later if you feel like it.
  2. Write a prayer to God. Your journaling time is a wonderful opportunity to pour out your deepest thoughts, hopes, and dreams to your heavenly Father.
  3. Consider writing a “Top Ten” list. “Top 10 Things I Worry About”, “Top 10 Things I Love About Myself,” “Top Ten Things I Love About My Life Right Now.”
  4. Create a sacred journaling ritual using your favorite props such as a candle, flowers, a favorite collectible, or photograph. Add a soothing music playlist for a soulful experience.
  5. Cultivate self-compassion. Your journaling practice is a powerful opportunity to nurture and support yourself emotionally. Use your writing to acknowledge yourself for things that matter to you. Expressing self-love through your journal writing can yield a rich, transformative, and healing experience.

FREE Printable to Download

Feel free to download and print this set of 10 journaling pages by clicking on the button below!

Get instant access to our Free Resource Library

Free resource library for professioal women

Check out all the goodies inside the resource library!

Leave a Reply

Your email address will not be published. Required fields are marked *