Well, there are several reasons!

Journaling can be a record or documentation of important life events, creative ideas, or big life wins. It's also an established location for gratitude, meaningful quotations you want to remembers, and daily affirmations. You have a place to refer back to when you are looking for ideas or special moments. And writing things down frees up mental space, thus reducing stress, and helping to keep you organized.

Journaling gives us a private space to explore our thoughts, emotions, and experiences without judgment. As you build your journaling habit, you'll see patterns in your thinking, gain clarity on what you want out of life, and have a better understanding of your behavior. You'll identify areas of your life that need attention or change and determine the best course of action. 

When we go about our day, thoughts are floating in and out of our mind so quickly that we take no notice. Journaling forces us to slow down and acknowledge our thoughts. By acknowledging our thoughts, we have to the space to notice and correct negative thought patterns (we all have them). Journaling also gives us the space to notice the positive thoughts and document them for reference later when we need a boost.

The boost to mental health is the biggest benefit to journaling. Journaling is an opportunity for emotional expression and stress reduction. It improves mood, sleep, and memory. It can also reduce anxiety and give you an increased sense of control.

There are several key questions to ask when sorting through different journaling options to find the one best suited to you.

Or to put in another way, what do you want to get out of your journaling practice? There are many reasons to keep a journal. Certain types of journals may be best suited to your reason. These reasons could include:

Keep your reason in mind as we explore specific journaling methods.

You are more likely to keep up your journaling habit if you have a set time (and maybe space) for journaling. Your mode of journaling may help you determine the best time - and vice versa.
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​Consider what your schedule looks like. If your morning is rushed, then the early hours of the day may not be the best time. Look for other downtime opportunities when you might otherwise reach for your phone and journal instead. An easy adjustment would be to replace your go-to downtime apps (like social media or games) with a journaling app. You can also look for activities that you want to do less of (TV comes to mind) and replace it with journaling.
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​When reviewing your current schedule, find areas where journaling could be a seamless addition. If you have a long commute, a voice recording app could be a good fit. Have to wait in a long line for school pick-up? Bring a notebook and pen to jot down your thoughts. If you already have a daily walking routine, use this as an opportunity to take a daily photo. 

Because there are so many ways to journal, it's best to find one that will naturally fit your personality and lifestyle. If you want to avoid screens in the morning, an app-based or digital form of journaling wouldn't be optimal for your situation. 
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​If you are constantly on the go or travel frequently for work, a notebook and pen would be one more thing you have to remember to pack. But your phone is always with you, right? There are plenty of app-based journals out there.
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​Don't like to write? No problem. A voice recorder, drawing, or photo journal are all great tools. On the flip side, you may have trouble vocalizing your thoughts, if so, writing or drawing are good options.

Journal makes a great reference tool for ideas, thoughts, and insights. If this is your primary reason for journaling, you need to consider the ease with which you can find your important notes when you need them. 
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​Digital journals are easily searchable and can be organized with a few clicks. Audio journals may be more challenging to reference, but not insurmountable with the prevalence of affordable AI and transcription tools.

Most of us are not David Sedaris, the author made famous from publishing excerpts from his journal. Journals are private and it's completely understandable and expected that no one else should read them.
Unfortunately, not all living situations come equipped with a foundation of personal space and boundaries. This is a lesson we (Evie and Emily) learned the hard way. Our mother always kept a journal and we had an understanding that no one was to read it - an understanding that still holds true today. We have never read her journals. As kids, we kept journals and never worried about anyone reading them. 
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​Fast forward to after our parents divorced and our dad remarried. His wife did not share the belief of personal space and respect of boundaries. At different times, she read both of our journals. We, of course felt violated and embarrassed and were faced with the realization that mutual respect and trust are not universal. 
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​If you find yourself in a similar situation, you'll want to factor that in when choosing your journaling method. Most digital versions offer password protections. Or you can use art as journaling, which may not be as revealing as the written work. For an analog version, you may need to find a super secret hiding place.

This is just like it sounds. You write one sentence a day.
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Pros: There is a low barrier to entry, and it's manageable - especially when you are just starting out. It's easy to reflect on and notice patterns in your life.
​Cons: With one sentence, you may not be able to explore difficult emotions or experiences. Plus, you may put unnecessary pressure on yourself to create the perfect sentence - since you only get one.
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​There are journals specifically designed for this practice and will often have space for two or three years worth of daily sentences.

This is also referred to as a time capsule journal. Photos and other keepsakes from special moments or events and often contain a short description highlighting important memories
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​Pros: There is unlimited creative potential with this method. It gives you a designated space for keepsakes and mementos. You can write as much or as little as you want and at the end, you have a beautiful way to remember key points in your life.
​Cons: It can be a time-consuming and expensive. Storage of the scrapbook and all the stuff you need may be an issue. And scrapbooking is not the method for day-to-day happenings. You typically think of scrapbooking for major or significant events and not a random Tuesday.

This is the way to structure your journaling that focuses on each of the five senses as you go through your day. You write one thing you've noticed throughout the day that correlates with each sense.
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​Pros: It gives you direction if you aren't sure what to write about. It also makes you notice new things in your daily life.
​Cons: Because it is rigidly structured, depending on your purpose for journaling, you may not be able to work out your emotions or explore your problems.
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​If you want a done-for-you journal, check out Gretchen Rubin's Five Senses Journal. You can also go with a blank book, which would allow you more freedom for additional writing if you are so inclined. 

This is a simple premise: note one (or several) things for which you are grateful each day.
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​Pros: It gives you a direction for your journaling practice. Plus, research shows that taking time for gratitude helps shift your mindset, boost mood, and increase overall happiness. 
​Cons: It may not help you fully explore your emotions, but it makes a great addition to any method of journaling.

A commonplace book (or journal) is a catchall for anything that interests you and pops into your head - quotes, passages, ideas, and observations. Many people who use this type of journal will carry it with them everywhere so they have it ready. A phone app (even the Notes app on your phone) would be well suited for this type of journaling.
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​Pros: There's no set structure, so it could be a journal or it may turn into a to-list or planner. 
​Cons: It may be difficult to find anything later.

Manifesting is when you think of your future dreams and goals as if they have already happened. A manifestation journal is used to write or document your vision as reality. It seems a little woo-woo, but there is science to back it up. When you visualize this stuff, it rewires your neural pathways - and, for lack of a better word, tricks your brain into believing it is happening. When your brain is on board, your actions and behaviors will follow. You begin to act and behave like the person living this life. The more you behave like your visualized self, the more it becomes reality. Plus, you are more open to and aware of opportunities that support your vision.

Journaling helps because the clearer and more specific your vision is, the more real it feels to your brain and the more likely it is to come to fruition.

Pros: It's easy to get started
Cons: It may feel like there's a lot of pressure to "get it right," so you may not ever get started. It also takes intention and concentration. You may procrastinate, waiting for the right time to feel like it.

A bullet journal or BuJo is a combination of to-do list, planner, and journal. It's system that allows you to note events, tasks, and notes with symbols.
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​Pros: Your notes are easy to reference and keeps you organized. There's a large community of BuJo uses, so you have a place to turn for support and advice.
​Cons: There's a bit of a learning curve around the BuJo system and it seems to be geared around productivity and organization rather than feelings and emotions.

This is a journal you keep for a set period of time or for a specific activity or event. The options for your target are endless:

Pros: This method helps your document events in your life and provides a great way to reflect. It also gives you direction in your writing
​Cons: Depending on what you are targeting and what you want to get out of your practice (exploring feeling, having a creative breakthrough), it may not be a good fit.

A guided journal provides done-for-you prompts. You can find journal based on your specific interests or intentions, like getting to know yourself better. The Dig Deeper Journal guides you through intentions, healing, and growth.
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​You can also use an online prompt generator like Living in Becoming, which is also accompanied by a quote and timer to keep you focused as you write.
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​Many app-based journals also have journal prompt features. The Reflection app (functional on both phone and computer) has prompts, customizable templates, AI guidance and you can opt to text or type.
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​Pros: It's a great way to get started and give structure to your practice.
​Cons: The prompts may not be helpful or relevant to you.

The Morning Pages practice comes from The Artist's Way by Julia Cameron. It was originally designed to help artists break through their creative blocks and has since expanded to include just about anyone that needs to work through challenges.
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​Morning Pages is three pages of longhand stream of consciousness writing first thing in the morning. You write down everything that comes to mind - no editing, no overthinking, just writing. It doesn't matter what you write and you write until you've completed all three pages. For the first several weeks, you are encouraged to not reread what you've written.
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​Pros: There is a low barrier to entry. A pen and paper is all you need.
​Cons: It's overly prescriptive and may take a longer amount of time than you may have. Plus, the blank page is daunting.

Identify when and where you will journal. Be as specific as possible. Bonus points if you write it down. It could look something like this: "Everyone morning I will journal at the kitchen table while I drink my coffee." 

When you are ready to journal, the last thing you want to do is hunt around for the things you need. If you're going analog, keep your notebook and pen close to where you plan to journal. If you are concerned about prying eyes, consider a digital version that can be password protected. 
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​If you are always on the go, keep your journal in your bag or purse so it's always handy. Or consider a phone app - you always have your phone with you, right?

When you have items you like using, you'll be more likely to use them: A pen that fits well in your hand, a lay-flat or spiral bound notebook with an attractive cover, or a user-friendly app. It's a small thing, but it makes a difference.

Habit stacking is when you add your new habit to an existing habit or routine. You likely have an established morning or evening routine. Add journaling to your routine at a point that makes sense for you. For example, you make brew your coffee in the morning and take a few minutes to scan headlines and scroll the social. Instead of brewing your coffee and picking up your phone, take a few minute to journal before turning to the digital world. 

The first method you choose doesn't have to be the method you stick with. Try different types until you find the right fit. You can also change up the time of day or place you journal. Nothing has to be permanent.

If you have a history of starting and stopping your journaling practice, identify why you've stopped. You don't have to journal every day, but you do benefit when you engage regularly. If you identify what caused you to stop, you can avoid the tripping point this time. 
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​Don't let the perfect be the enemy of the good. Something is always something. And something is better than nothing.

Start with a level of journaling that feels manageable. It could be one sentence (whether or not you choose the one-sentence journal as your method) or five minutes, or once a week, or only on the weekends. It all counts!

Here are a couple of things to keep in mind as you get started:
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​It may take a while to feel like it's "working." Your brain may need time to adjust and feel safe to put all your feelings into the world. Even if it doesn't feel like it's "doing" anything, eventually, it will - so keep it up.
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​Don't let your journal turn into another to-do list or planner. Keep your planner, your planner and your journal, your journal. To help with this, start your practice by reflecting on your previous day or experiences, rather than looking forward (unless you are manifesting).