Journaling Resource

Getting Started 

(From the Center for Advancement of Well-Being) 

Consider the following questions when you start to Journal:

1. What do I want to get out of journaling? There are many reasons to keep a journal, such as tracking your goals, preserving your memories, and processing your feelings. Understanding your intentions can help you craft a journaling practice that meets your unique needs.

2. How much time do I have to dedicate to journaling? Journaling does not have to feel like a chore or another task on your to-do list. Creating a journaling practice that works with your schedule can help you to be more consistent in your practice.

3. What materials do I already have to work with? It can be tempting to buy new journaling supplies, but try starting with what you already have and going from there. This keeps your focus on the journaling practice itself.

Bullet Journaling

Click on the image above for a YouTube Video to help you get started

Bullet journaling is a customizable organization system that combines elements of a planner, diary, and to-do list. Created by Ryder Carroll, it uses bullet points to log tasks, events, and notes in a rapid, minimalist format. Users often incorporate symbols (like dots for tasks, circles for events, and dashes for notes) and organize entries in sections such as a future log, monthly log, and daily log. While it starts simple, many personalize it with drawings, trackers, and reflections to suit their lifestyle and goals. 

Gratitude Journaling

Gratitude journaling is the practice of regularly writing down things you’re thankful for, which helps shift focus from what’s lacking to what’s positive in your life. Typically done daily or weekly, entries might include anything from meaningful relationships to small joys like a warm cup of coffee or a kind gesture. This habit has been shown to boost mood, improve sleep, and increase overall well-being by fostering a mindset of appreciation and contentment. 

Art Journaling

Art journaling is a creative form of self-expression that combines visual art and written words in a personal journal. It often includes drawings, paintings, collages, mixed media, and handwritten thoughts or reflections. Unlike traditional journals, art journals focus more on the creative process than on structured writing, making them a powerful outlet for emotion, exploration, and stress relief. Each page becomes a unique expression of the artist's thoughts, feelings, and experiences. 

Guided Journals 

Click on the image above for some guided journals you can purchase

Struggling with what to write?

Guided journals are designed for people who need some help on what to write by offering prompts, questions, or themes to focus on each day. These journals remove the pressure of coming up with ideas, making it easier to start writing and reflect meaningfully. They can cover topics like self-discovery, mindfulness, gratitude, or goal setting, and are especially helpful for beginners or anyone looking for more structure in their journaling practice. 

Ready to go Prompts

Click on the image above for more prompts!

(From the Center for Advancement of Well-Being) 

How can Journaling help me and my well-being?

(From University of Rochester Medical Center)

Stress Reduction

Improved Mood

Enhanced Self-Awareness

Emotional Processing

Anxiety & Depression Management

Improved Cognitive Function

Goal Achievement

Improved Memory

Enhanced Writing & Communication Skills

Self-Discovery

Improved Physical Health

Therapeutic Value