Let’s be honest-journaling isn’t about writing the next great novel or impressing anyone with your handwriting. It’s about making sense of your thoughts, finding a bit of calm in the chaos, and maybe even learning something about yourself along the way. If you’re reading this, you’re probably looking for a journaling practice that actually fits real life-not just another “10-step routine” you’ll abandon by next week.
I’ve been there. I used to think journaling was for poets and therapists. But after years of anxiety, burnout, and a head full of questions, I realised that a journal can be the most honest friend you’ll ever have. No filter, no judgement-just you and the page.
Journaling is a private rebellion against the world’s noise. It’s a way to slow down, tune in, and notice what’s actually going on inside you. Research says journaling can reduce stress, boost mental health, and help you spot patterns in your thoughts and feelings.
But honestly? The best part is having a space where you can be unfiltered, unedited, and unapologetically yourself.
Forget filling pages every day. Start with a sentence.
“Today was a mess, but I’m still here.”
“I’m grateful for coffee and the fact I didn’t yell at anyone.”
“I have no idea what I’m doing, but here goes.”
Some days you’ll write more, some days less. Both count. The act of showing up is what matters most.
You don’t need a fancy notebook. Use whatever you have-a battered notepad, the notes app on your phone, the back of a receipt. If it feels like a chore, you won’t stick with it. Make it easy and make it yours. Combat Journal just provides a more structured apporoach to ask the questions we're unable to ask ourselves.
Journaling is a mindfulness practice in disguise. It’s about paying attention to your thoughts and feelings, not judging them. Some days, just noticing your breath or writing about what you see out the window is enough. That’s mindfulness-being present, even for a moment.
Try a body scan: before you write, close your eyes and notice where you feel tension. Write about it. You’ll be surprised what comes up.
Gratitude journaling isn’t about ignoring the hard stuff. It’s about noticing the small wins-a warm cup of tea, a friend’s text, a moment of quiet. Try writing down three things you’re grateful for, even if they’re tiny.
Over time, you’ll train your brain to spot hope, even on the tough days.
If gratitude feels impossible, start with what’s neutral: “My socks are dry. The sun came out. I made it through today.”
Journaling is the perfect place to get curious:
What do I really want right now?
What’s weighing on me?
What would I do if I wasn’t afraid?
When did I last feel truly present?
What’s the most important thing I could do for myself today?
Let yourself be surprised by the answers. The best insights come when you stop trying to be profound.
If deep reflection feels overwhelming, start by just writing about your day. What did you do? Who did you see? What made you laugh, or roll your eyes? You might spot patterns or memories that help you see your life in a new light.
Your diary is the perfect playground for whatever’s swirling in your head. Don’t worry about grammar or structure. Just get it out. Sometimes, naming your frustration is enough to take away its power.
Your journal can be a goal or habit tracker. Check in on your progress, remind yourself why finishing X matters (or if it even still does), and measure your growth so far. If you’re feeling stuck, try a brain dump or a pros-and-cons list to problem-solve with yourself.
Your journal is a safe space to sort through life events and how they inform your present. Write about a highlight reel, unpack a tough time, or even jot down your dreams before they slip away.
Dream journaling can reveal patterns or worries your conscious mind misses. Keep your journal by your bed and scribble down details as soon as you wake up.
There’s no right way to journal. Mix it up:
Bullet journaling for lists and goals
Stream-of-consciousness for mental decluttering
Visual journaling (doodles, mind maps, collages)
Prompt-based journaling (use the questions above or check out curiousmindmagazine.com for inspiration)
Pair journaling with something you enjoy-a cup of coffee, your favourite playlist, or a walk. If you miss a day (or a week), don’t guilt yourself. Your journal is there for you, not the other way around.
Struggling to keep it up? Try a routine-mornings or evenings work for many. But be flexible: if it feels like a chore, cut back. If you’re not motivated, make journaling “A Thing”-light a candle, wear fuzzy socks, or bring your notebook to a café.
Worried about privacy? Use a password-protected app, code, or even tear up pages after writing. The important part is honesty, not permanence.
Every so often, look back at old entries. Notice patterns, celebrate progress, and give yourself credit for showing up-even when it’s messy. Growth isn’t linear, and your journal is proof that you’re moving, even when it feels slow.
Blank page syndrome is real. Try these writing prompts:
What’s one thing I’m grateful for today?
What’s a deep question I’ve been avoiding?
What does “enough” look like for me right now?
What’s taking up the most space in my mind?
What would I tell my younger self?
Add doodles, mind maps, or even song lyrics. Use coloured pens. Make your journal a safe space for all sides of yourself-the messy, the hopeful, the uncertain.
You don’t have to be a “journaler” to start journaling. You just have to be willing to show up, be honest, and see what comes out. Whether you’re processing thoughts, practicing mindfulness, or just trying to be a bit more grateful for the good stuff, your journal is a tool-not a test.
If you’re looking for more prompts, guided journals, or encouragement, check out resources at Combat Journal. And remember: there’s no right way to journal-just your way.
