Keeping a journal can be deeply transformative. Writing about your thoughts, feelings, ideas and experiences can help you navigate your internal world, bringing you closer to your inner boss with every page. It’s a chance to ground yourself in the now, reflect and learn from the past and envision the life of your dreams.

Your journalling process will be as unique as you are. From reflecting on daily events and scribbling down to-do lists to setting goals and asking yourself big life questions, whatever you write is up to you. The key is to let the words flow without judgement.

So, are you ready to write your way to a more empowered life? Here’s are some tips to help you get started.

Why should you journal? 

Aside from the therapeutic benefits of putting pen to paper, journalling can improve your sense of wellbeing by:

• Grounding you in the present moment
• Keeping a record of the moments that bring you joy
• Creating space in your mind for fresh perspectives on challenges
• Encouraging you to reflect on your experiences and learn from them
• Helping you to recognise patterns in your thoughts, feelings and behaviours
• Bringing your life into alignment with your core values
• Keeping you on track with your goals 

How to keep a journal 

The most important thing to remember about journalling is that there’s no right or wrong way to do it. But if you find yourself staring at a blank page with no idea how to start, you might find these tips helpful.

Work it into your daily routine

Journalling shouldn’t be just another thing to add to your to-do list. It’s something you do for yourself, so choose a time that feels best for you. Do you feel introspective in the early hours of the morning? Then set intentions for the day ahead, or jot down any dreams you had the night before. Or maybe you want to make it a nightly ritual to reflect on how your day went. Try to be consistent, but give yourself some slack if you miss a few entries. 

Make it a ritual

Taking time out of your day to sit down and check in with yourself is a mindfulness practice in itself. You can make journalling even more meaningful by adding some simple pleasures to engage your senses. Sip a soothing tea from your favourite mug, burn some incense or put on a deep-conditioning hair mask to nourish your curls as you write. Whatever helps you drop into your beautiful self, and enjoy this peaceful moment.

Begin with intention

When it comes to the actual writing, it can be hard to know where to start. Taking the first few pages of your journal to set your intentions for your practice can be a powerful way to begin. Why are you starting this journey? What are you hoping to get out of it? How are you hoping to feel? Your intentions might change over time – that’s totally fine! Just flow with it.

Embrace imperfection

Feelings can be messy – and so can your journal. Try not to get too hung up on how your writing looks, what pens you use or exactly how many pages you write each day. Use what you have, and let your thoughts take centre stage on the page. Writing a few pages without stopping allows you to flow past internal judgements. No stopping to scribble out what you just wrote. Accept whatever words arise and stay in that flow.

Still stuck for words? Try these five journalling prompts to get started.

• What are three things you’re grateful for? Why are you grateful for these things?
• How are you really feeling right now? Answer yourself honestly.
• What are you most proud of yourself for?
• What are you learning about yourself during this period of your life?
• When do you feel the most yourself? Where are you? What are you doing? Who are you with?

Looking for more inspiration? Find more journalling prompts here and see what comes up for you.

Never underestimate the power of your words. Take stock of everything you’ve achieved. Be your best cheerleader. Write your own story. And remember to be kind to yourself when you miss a day or two.