How to Start Journaling: A Realistic Guide

How to Start Journaling: A Realistic Guide

by | Feb 4, 2026 | Uncategorized

We are often told that journaling is good for us and that we should be doing this, but we aren’t taught how to journal. So our Practice Assistant Daisy is here to give you some tips! …

“You don’t have to journal every day to be successful at it! Because some days, you may not feel the need to, it is on your terms.

Finding your feet with journaling can be trial and error. Explore and pick method(s) that you think will help you in that moment.

I believe it is also important to say that journaling is not for everyone! Mindfulness practices are not one size fits all, it is finding what works for you.

What is journaling?

Journaling is a practice of recording your thoughts, emotions, experiences and reflections, usually by writing in a notebook or on a phone/ laptop.

Why journal?

Many of us have thoughts that we don’t feel comfortable to share; because it may hurt someone’s feelings, or we just don’t know how we’re feeling in the first place. Journaling allows you the freedom to say how you truly feel. Writing your feelings means that there is no judgement from anyone else. Creating your safe space with your journal is powerful as you are connecting with your present self and allowing yourself to be 100% honest.

When you journal, you can set the tone and the atmosphere of the conversation. It’s important to think about where you are and create a space you enjoy. You could be sat in a comfy chair or on the train or in a coffee shop surrounded by strangers. Romanticising journaling can encourage you to understand the importance of being true to your present self.

Where do I start?!?

Choose a journal!

You can purchase mindfulness journals that have prompts so you know where to start.
You can grab a blank pretty notebook and see what comes out of your mind.
You can just open the notes page on your phone.

Just get started. You could write something as simple as how are you feeling, how present did you feel today on a scale of 1-10 or what was on your mind the most today. If you feel that you don’t know where to start or what to write this can be a guide to help you get started!

OR… If you don’t want any prompts, that’s ok too! Just get your note space (decorate it/ make it yours!) and start writing.

This leads me onto a method that I feel for me, works every time…

#1: The Blurting method

This is when you just write down everything and anything or as little as you want to. Just starting to write anything, this could just start with how you’re feeling or writing about a situation that you are currently in. Then just let your thoughts flow and write them down, this allows you to release what you have been holding onto, even if you didn’t know it was there! When blurting, it is important to realise that you don’t have to worry about perfect handwriting, punctuation and grammar, the aim is to get everything out onto the page.

Why?

To feel relief! 

Many of us can find ourselves bottling up our true emotions and thoughts in order to save others or not feel embarrassed. By using the blurting method, this allows you to fully express yourself and can give you the mental clarity that you need.

#2: Self Compassion journaling

It can be easier to think negative about ourselves than positively. If you struggle with this, a way to encourage positive self-talk can be through journaling. Instead of saying how you feel, write a letter to yourself. This can be a letter addressed to you that you can read when you want. Or it can be a letter you write and then discard or delete too. Writing a letter of compassion to yourself teaches you to be kinder to yourself and cut yourself some slack! Treat the letter to yourself like you would a loved one because we can be great at lifting others up but forgetting ourselves!

An example could be:
Dear (name here)

You have been really trying lately, even when you don’t feel your best,
but you’re still turning up every day and that is amazing!
I am so proud of you.

OR… instead of writing a letter, you could write down how you made yourself proud today. This could be that you were super organised with something or that you finally got an annoying task out of the way with. Writing down a proud moment or a reminder that you need to hear right now can boost your confidence in your ability.

#3: Here is a Reminder That…

For a quick and easy journal prompt, start with the phrase “here is a reminder that…”
What do you need reminding of today? Do you need strength to face the day? Do you need to remind yourself you can do this? Do you need to plan someone to have the kids so you can breathe in silence for 5 minutes? Do you need to book some time off work just so you know a break is coming?

Whatever you need, remind yourself of that.

Journaling is a reminder that it is ok to take time for you! Even if its 5-10 minutes with your journal, this can help you to feel more connected to yourself as well as understand more about your emotional processing. Consistent journaling can help you to identify patterns and triggers which can enhance your emotional literacy and self-awareness.”

The Healing Benefits of Journaling - Mind & Spirit Counseling Center

Let’s try New Year, Same Me instead!

Let’s try New Year, Same Me instead!

by | Dec 18, 2025 | Uncategorized

It is that time of year when New Year is looming around the corner. In this post, I will be providing you with some perspective as to why New Year isn’t always a joyous occasion. In addition, I also talk about self-acceptance and provide a couple mindfulness practices that can encourage this.

Firstly, I want to start off with a quote that stopped me in my tracks:

‘Comparison is the thief of joy’.

I find that this quote encapsulates how many of us feel at the end of the year.

How so?

The end of the year can be exhausting for many; as it is common to reflect on certain life events that have or haven’t happened during the past 12 months. Often our inner self-critic can contribute to this.

When reviewing the year through our own perspective, many will instantly think about what didn’t go right rather than what we did achieve. This can be the more common option for people due to societies strive for perfection.

If we are not where we thought we would be with our life goals at a certain age, the milestones we map out for ourselves lead us to believe that we need to change.

We can be so quick to find ourselves comparing the year we’ve experienced against people we know or see online.

Maybe a friend got promoted at work and you have stayed in the same job this year. This is an outside perspective as this is only one area of their life; maybe that same friend was going through a fractious relationship and may compare themselves to someone who has recently gotten engaged. Even though people see what they choose to see, so many of us always find something to put us down.

These negative thoughts are unhelpful, which could explain why people feel the need to make changes to their life. This time of year, it is commonly ‘New Year, New Me!’ which reinforces the NEED to change and make the next year better than the last; but the same time next year we can repeat the cycle.

So, I want to offer an alternative perspective on this force-fed narrative of New Year’s.

Let’s replace the negative inner self-critic with self-acceptance.

But… why?

Imagine if someone you care about was telling you about all the negative reflections about their year  and you responded with “that’s not good enough”, “you didn’t try hard enough” or “you didn’t do your best”.

That’s harmful and you wouldn’t want to hurt a loved one. So why is it ok to do it to yourself?

Maybe this year didn’t go as you hoped and may have been the worst year you’ve experienced in a long time. But there will still be many things worth commemorating.

We often think that we have to look for the stereotypical BIG life events, but we don’t.

If it helps you, write a list or type in your notes app, write down what you accomplished this year that made you proud.

It could be that you started going to the gym more. You finally read that book you said you were going to. Maybe you did a good deed and helped spread some kindness.

You don’t always realise the positive impact you make in people’s lives!

I also find it important to note that I am not saying that change is bad.

It is also ok to want to change something about your life as we are constantly evolving as people. What I am reinforcing is that you should never change because society expects you to, or you think it does.

If you make the decision to create change, it should be because you want to, not because you were told or think you ‘should’

I want to leave you with this. Instead of saying ‘New Year New Me’, why don’t you try and say ‘New Year, Same Me’.

Why?

Because you are amazing as you are.

Instead of setting resolutions, why not switch it up to positive affirmations.

Repeating these to yourself can help you feel strong and loved. This mindfulness practice can encourage you to find your self-acceptance.

Try saying these or think of your own that resonate!

  • I am worthy
  • I am loved
  • I always do my best
  • Today is going to be a good day
  • I am a good person
  • I accept love and kindness
  • I turned up

Myself and the Wellbeing Therapy Solutions Team wish you all the best for 2026.