If you're stuck on what to write in a journal, start with three things: what happened today, how you feel about it and one thing you want to remember. There are no rules about length, spelling or structure. Below are 25 ideas, the main types of journals, short examples and simple tips to keep your journal private.
What happened today, in five sentences or fewer
The best and worst moments of the day
Something someone said that stuck with you
Where you went, what you ate and who you saw
One thing you did today that you're proud of
Something you noticed for the first time
How you feel right now, and what might be causing it
Something that's worrying you, and one small step you could take
A conversation you wish had gone differently
Something that made you angry, then what you'd like to happen next
What you need more of this week
Three things you're grateful for, with details
Where you hope to be a year from now
A decision you're weighing, with pros and cons
A habit you want to start or stop
What a perfect ordinary day would look like
What a recent mistake taught you
People you want to see more of
A list: favorite songs, books to read, places to visit
A memory from childhood
Your dream from last night
A letter you'll never send
A letter to yourself one year from now
A description of the room you're sitting in
A quote, doodle or ticket stub, with a line about why you kept it
Daily diary. A plain record of what happened. Great for memory.
Gratitude journal. A few things you're thankful for. UC Berkeley's Greater Good Science Center suggests being specific and going for depth over a long list. These gratitude journal prompts can get you started.
Reflection journal. Answers to questions about how you're doing and what you're learning. Try these journaling prompts for self-reflection.
One line a day journal. A single sentence per day, often kept for years.
Expressive writing. Writing about something stressful. An article in the American Psychological Association's Monitor on Psychology reports that venting alone may not be enough, and that benefits seem tied to finding meaning. People who used words like "because," "realize" and "understand" tended to benefit more. It also notes that writing about trauma can be upsetting at first.
List or bullet journal. To-dos, trackers and quick notes.
Letter journal. Entries written as letters to yourself or to other people.
Dream journal. Notes jotted down right after you wake up.
These are short made-up examples. Yours can be longer, shorter or messier.
Daily diary: "Rained all morning. Took the long way to work anyway so the podcast could finish. Lunch with Priya. She's moving in June, and I'm sadder about it than I let on."
Gratitude: "Grateful for my brother, who drove 40 minutes to help me move the couch and wouldn't take gas money. He turned a chore into a day of bad jokes."
Worry to plan: "I'm anxious about the bill that came today. Because I haven't looked at my budget in two months, I don't know if it's a problem. I realize the not knowing is the worst part. Tomorrow I'll spend 20 minutes on it after dinner."
It's easier to be honest when you know your journal is private. The University of Rochester Medical Center points out that you don't have to share your journal with anyone, though you might choose to show parts of it to trusted friends or family.
Paper: keep it somewhere others don't casually look, like a drawer or a bag you always carry.
Phone or computer: use a device passcode, and choose an app that can be locked.
Skip sensitive data: don't write passwords, account numbers or ID numbers in your journal.
Use initials for other people if you're worried about someone finding it.
Back up digital journals in a way you trust, so a lost phone doesn't mean a lost journal.
Decide what happens later. Some people want their journals kept and others want them destroyed. Tell someone you trust.
Journaling is a personal habit, not a treatment. If what you're writing about feels overwhelming, talk to a doctor or a mental health professional. In the US, if you are in crisis, you can call or text 988 to reach the 988 Suicide and Crisis Lifeline. It is free, confidential and available 24/7.
Try a quick formula: what happened, how you feel and one thing to remember. On busy days, one line is enough.
As long or short as you like. A sentence counts. The University of Rochester Medical Center suggests setting aside a few minutes every day.
Leave out passwords, account numbers and ID numbers. Beyond that, it's your space, and there's no wrong topic.
Yes. The University of Rochester Medical Center notes that you can use pen and paper or a smartphone app. Choose what you'll actually use, and lock it if privacy matters.
If a blank page is the problem, Dear You: Daily Letters gives you a daily letter that ends with a question, plus 'Open When' sealed envelopes for moments such as trouble sleeping or starting over. Your replies go into a searchable private library, with an app lock using Face ID, Touch ID or a passcode, PDF export and an optional password-protected backup. It needs no account, shows no ads and keeps your writing on your iPhone.
Get Dear You free on the App Store
Journaling for Emotional Wellness (University of Rochester Medical Center)
Writing to heal (Monitor on Psychology, American Psychological Association)