First things first: Please know that there is no right way or wrong way to journal. If you are actively reflecting on your thoughts, feelings, ideas, needs and experiences through writing or art, you are probably journaling. So please put any thoughts of "doing it wrong" aside.
Let's dispense with some stereotypes, shall we?
You don't need special equipment to journal. A writing implement and a piece of paper will get you started. It's nice to have a bound journal, but if you have two sheets of paper, folded in half and stapled in the middle, you have a journal.
Your journal doesn't need to be brilliantly written. Then only person who has to understand it is you. And even that is not a requirement!
You do not need to lovingly keep and archive your journals. You can write them and keep them if that helps you. But you can also shred them immediately afterward. Most folks who journal daily don't keep them forever. They may reread them and save entries that are particularly insightful, but the rest get recycled!
You don't have to sit romantically at a window and gaze out seeking inspiration. You can journal wherever you are.
You don't have to journal for a full hour to make it count. 5 minutes a day to check-in helps a lot of people.
Now for some tips:
Keep your journal in a place that will remind you to use it! Or carry it with you during your day.
Make it part of a routine. It doesn't matter what time of day. But it often works best as part of a transition routine. For example, the transition of leaving your home to come to campus. Or getting on campus but before your first class. Or between your last class and the gym. Or between rehearsal and your late-night snack. These transitions are often when our thoughts and feelings come to the surface, so journaling then is a good idea.
If possible, use a pen/pencil and paper you like. Use highlighters or colored pencils to mark it up when you reread. Doodle on it. Add stickers to it. It's yours; have fun with it.
You can use a journal app, write on paper, use a computer, or record your spoken thoughts. Studies show that writing longhand is more effective for sorting our thoughts, but if you prefer digital, that's okay, too.
Putting pen to paper:
Start small. Begin by writing on anything of your choice – perhaps the day’s events or anything that frustrated you that day.
Use a writing prompt or a guided worksheet if that helps you.
If you only have the energy to journal in lists or bullet points, that's absolutely fine. Just getting it out of your head is
Allow 2/3s of your time for free writing or expressing feelings and thoughts without judgment.
Use 1/3 of your time to reread your expressions and consider them carefully. It's the reflection part that can really help.
Do not worry about spelling and punctuation – no one is here to judge you.