How to Establish a Journal Routine That You’ll *Actually* Stick To

Picture this. You stumble across a journal from a year or so ago. It got shoved to the back of a drawer that you haven’t cleaned out for a while. You take a quick flip through to see that only the first few pages have been filled out. Then, you open up the written pages and begin to read and…

you are so embarrassed.

You would never, under any circumstance want anyone to read it. So you rip it out of the journal, shred it into pieces, and genuinely consider burning the scraps.

Does this sound familiar?

You and me both, my friend! I have ripped out (and possibly burned) many journal pages over the course of life

up until recently.

I now find so much peace in my journaling, and have consistently stuck with the habit for well over a year now, and if you’re ready - i’m going to teach you to do the same.

What is a journal, really?

Okay, friend. First things first. Let’s talk quickly about what a journal really is, and what it can be. A quick pinterest search on journaling is going to very quickly lead you to a place of intricate, beautifully designed pages that can feel overwhelming and make you give up before you even start. I’m here to tell you, my journal looks nothing like that. You won’t find washi tape, colored pencil or pen, or any complicated fold-out pages.

I promise you, my journal space is low-key.Here’s an example of what you will find in my journal pages:

x Grocery lists and recipes

x Goals

x Daily to-do’s

x Doodles

x Heartache

x Lists

x Gratitude

x Business/work brainstorming

I guess you could say that my journal is multi-purpose. In some ways it functions as a planner, and in other ways it functions as more of a diary. Seriously nothing is off limits. Sometimes I come to my journal because my heart needs the space to unload, and other times because my brain is at max capacity and I need to get my thoughts into a visual medium. Ultimately - this is your space to let go of anything you need to release.

There are some tips and practices that will help you solidify the habit of journaling, and to create a journal that makes you feel comfortable - no more embarrassment-ripping-of-pages, k? Let’s dive in.

Keep it nearby.

Determine and select two spaces where you will see your journal most often. For me, those spaces are my nightstand & bag. When I’m home, my journal lives on my nightstand with a pen next to it. When I head to work, my journal goes in my bag and comes out right next to my computer.

Having it where I can see it on the regular makes it easy for me to pick it up pretty much every day - just to jot down a thought, do a serious brain dump, or to snuggle in and write for a good long while.

Maybe for you this is a small space on your kitchen counter, a shelf in your closet, or the front passenger seat of your car. Your day-to-day schedule is going to look a lot different than mine, so pick the two spaces that make sense in your routine.

Choosing only two spots will help you to

a. not lose it (like how you set your phone down and forget where it is at least once a day. *ahem*guilty*ahem*)

b. get visual reminders that it is there and ready for you to pick up

“Out of sight, out of mind” is a real thing, especially with journals. So, if you want to make this a habit that you stick with and do regularly - keep it close.

Pick out a journal that you love for the function, not the design.

Ugh, I know what I just said is definitely not the fun part of picking out a journal. I know how much aesthetics can play into enjoying a journal and how it encourages you to keep it nearby. But without a function that suits your lifestyle, you will not use it, no matter how cute it is.

Personally, I am a bit of a minimalist, so I don’t reach for extra features in a journal. Just a simple, lined, black covered journal works for me. You might find that you prefer blank pages, or grids, or dots. You may want a folder built into the back to keep momentos. Or, you might want a built in ribbon bookmark.

It’s easy to get lost down the rabbit hole of features, but just think about what you’d most likely use the journal for, and then pick a feature or two that makes sense for you. The goal here is to start writing, not spend hours shopping for a journal. You likely even have one lying around at home that you can use right now.

The only feature that is an absolute must for me is: it must lay flat while open (like this one!) - crucial for when I’m working and need to reference it. I would argue that it makes for an easier writing experience too, because you aren’t holding the pages down with one hand, while writing with the other.

What the heck am I supposed to write?

Above I listed a lot of examples of things that you will see in the pages of my journal, but I’m going to go a bit more in depth here to dive in on how to journal in a way that feels authentic to you and not - *gasp* - embarrassing. When I asked you all why you don’t journal, the number one reason was because you felt embarrassed about what you wrote. So- let’s talk about that first…

I hereby declare that you do not need to reveal every deep, dark secret about your life when you start journaling.

Sooo many of us get caught up in the idea that a journaling space has to be so exposing to be healing or helpful, and I think that stops us from letting it actually be healing and helpful.

If you have heartbreak or trauma that you want to work through in a safe writing space that’s great! And, by all means, let your journal be your new best friend. When we lost our daughter, journaling became my sacred space -

I do not expect it to be that for everyone.

So, if not heartbreak and secrets, what should you write about?

I feel 1000x better when I simply take five minutes to write down all of the small, beautiful, juicy, life-giving moments of my day. I love to do this in list format, because it doesn’t require a ton of brain power, and allows me to really quickly recount my highlights. Example:

x konrad smelling mint and saying “nice!”

x drinking my lemon-water on the back patio this morning

x cozy bedding

x bike ride in the woods

x late-afternoon sunlight in our bedroom

This list is so simple, yet it immediately grounds me and makes me feel good! That’s the goal of journaling - feeling good, feeling free, & giving yourself space.

So, you might start with a simple list of daily moments, you might list gratitudes, or you might jot down one phrase that stuck with you that day. You might write a big list of complaints and frustrations. You might write a list of goals that you have for the upcoming week.

It’s all welcome and encouraged. Just begin.

When is the best time to write and how long should my goal be to write for?

I don’t really have a rhyme or reason to when I write. Sometimes it’s before bed, sometimes it’s first thing in the morning. My journal goes everywhere with me, so sometimes it’s jotting down a quick thought at work or when I’m out running errands.

You might find it beneficial though to carve out time to consistently write each day. Notice what time of the day you have a moment to breathe. Pull out your journal on your kitchen counter while you pour your first cup of coffee. Grab your journal right after you brush your teeth.

Journaling shouldn’t feel forced. This isn’t a homework assignment! But if you know you want to start but are beating yourself up over getting started, try setting a timer for 5 minutes and just let yourself write - you may surprise yourself.

How do I make this a habit?

Above you have the tips of what to write, when to write, where to keep your journal, & choosing a journal for you. So, now what’s left?

Beginning.

Find where it feels effortless, that’s your sweet spot. Lean into that. Maybe it’s copying quotes into your journal from beloved books or texts. Maybe it’s a doodle a day. Maybe it’s 3 things that made you smile that day. It doesn’t have to be long and drawn out. In fact, I really encourage you to start small. Being consistent every day with small action can lead to a lifelong habit. If you are truly wanting to dive into a journaling habit, and have books of journals filled with pages you enjoy looking back on, start small,

and start now.

happy journaling, friends!

p.s. want to see my favorite journal? Click here!