Journaling is one of the simplest wellbeing habits there is. All you need is a notebook and a few quiet minutes. Writing things down can help you sort through busy thoughts, notice patterns in your mood, and end the day feeling a little more settled.
There’s no right or wrong way to do it. Your journal is just for you: no one is grading the spelling or the handwriting.
How to get started
- Keep it short. Five minutes, or a few lines, is plenty. A small habit is easier to keep.
- Pick a regular time. Many people like the morning, to set an intention for the day, or the evening, to clear their head before bed.
- Keep your notebook visible, for example on your bedside table or next to the kettle, as a gentle reminder.
- Don’t worry about missed days. Just pick it up again the next day.
Simple prompts to try
If a blank page feels daunting, choose one of these prompts and write whatever comes to mind:
- Three things that went well today, however small.
- What is on my mind right now?
- One thing I’m looking forward to this week.
- What helped me feel calm today?
- What can I let go of before tomorrow?
- One kind thing I did for myself or someone else.
Recommended from the Twily library
- Twily
The 21-Day Stress Less ChallengeSmall daily practices for a calmer mind. Coming soon
PDF eBook 30 pagesThe 21-Day Stress Less Challenge
Small daily practices for a calmer mind.
- 21 daily activities
- Breathing guide
- Mindfulness exercises
Try a “brain dump” before bed
If your mind races at night, try writing down everything you’re thinking about: tasks, worries, ideas, reminders. Then, if it helps, note one small next step for anything that needs action. Getting it all onto paper can make it feel more manageable, and you’ll know it will still be there in the morning.
Other ways to journal
- One-line journal: a single sentence about each day.
- Mood notes: a word or a score for how you feel, alongside what you did that day.
- Lists: favorite walks, songs that lift your mood, or people you’d like to catch up with.
Journaling pairs well with other calming habits. Read Simple Mindfulness Exercises for Beginners and How to Build a Calmer Evening Routine for more ideas.
When to reach out
Journaling is a self-care tool, not a replacement for support. If you often feel low, anxious or overwhelmed, please talk to your doctor. If you are struggling to cope or feel unsafe, contact NHS 111, or call Samaritans free on 116 123, any time of day or night. In an emergency, call 999.
Further reading
- NHS, 5 steps to mental wellbeing
- NHS Every Mind Matters, Stress
