How to Start a Journaling Habit (and Actually Stick to It)
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You've probably thought about starting a journaling habit more than once. Maybe you bought a beautiful notebook, wrote in it twice, and then watched it collect dust on your nightstand. No judgment — it happens to almost everyone.
The truth is, journaling isn't hard. But starting a journaling habit — and actually sticking to it — requires a little more than just buying a pretty journal and hoping for the best. It requires intention. And that's exactly what we're here to help with.
Here's everything you need to know to start a journaling habit that genuinely fits your life.
Why Journaling Is Worth It
Before we get into the how, let's talk about the why — because understanding the benefits of journaling makes it a whole lot easier to show up for yourself on the days you don't feel like it.
A consistent daily journaling practice has been linked to:
- Reduced stress and anxiety — writing things down gets them out of your head
- Greater self-awareness — you start to notice patterns in your thoughts, feelings, and behaviors
- Improved emotional processing — especially helpful after difficult days or major life transitions
- Clearer goal-setting — writing your intentions regularly keeps them front of mind
- Better sleep — offloading your thoughts before bed can quiet a racing mind
The best part? You don't need to write for an hour to feel the benefits. Even five to ten minutes a day makes a real difference.
1. Choose a Journal You Actually Love
This sounds obvious, but it matters more than you think. If you don't love the feel of your journal — the cover, the paper, the weight of it in your hands — you'll find every excuse not to pick it up.
Look for a journal that:
- Feels good to write in (quality paper makes a difference — 100gsm or higher won't bleed through)
- Suits your style — lined if you like structure, blank if you prefer freedom
- Is the right size for where you'll be writing (A5 is ideal for desk or bag use)
- Reflects the energy you want to bring to your practice
Our Beautiful Thoughts Daily Journal and Your Growing Season Daily Journal are both designed with exactly this in mind — matte hardcovers, 100gsm bleed-resistant paper, ribbon markers, and undated pages you can start any day of the year.
2. Start Smaller Than You Think You Should
The biggest mistake beginners make is committing to too much too soon. "I'll write two pages every morning" sounds great in theory — until day three when you skip it and feel like you've already failed.
Start with just three to five sentences a day. Seriously. That's it.
Three sentences is sustainable. Three sentences builds the habit. Three sentences, done consistently over 30 days, will do more for your journaling practice than a single two-hour deep dive session you do once and never repeat.
Once writing feels natural and easy, you can expand. But always start smaller than you think you need to.
3. Pick a Time and Protect It
Habits stick when they're attached to an existing routine. The most popular journaling times are:
- Morning — before the noise of the day starts, when your thoughts are clear and intentions are fresh
- Evening — to decompress, reflect, and process what happened
- Lunch break — a midday reset to check in with yourself
There's no wrong answer. The right time is the time you'll actually show up for.
Try attaching your journaling to something you already do every day — making your morning coffee, eating breakfast, winding down before bed. "After I make my coffee, I write in my journal" is a much stickier habit than "I'll journal whenever I have time."
4. Don't Worry About What to Write
This is the number one thing that stops people before they even begin. They sit down with their journal, pen in hand, and suddenly their mind goes completely blank.
Here are a few simple ways to get started when you don't know what to write:
- Write about your day — what happened, how it felt, what surprised you
- Write what's on your mind — literally whatever is taking up mental space right now
- Answer a question — "What am I grateful for today?" or "What do I want to let go of?"
- Use guided prompts — this is where a prompt journal completely removes the guesswork
Our Be Present 100 Guided Prompt Journal includes 100 thoughtfully crafted prompts across 10 themes — including mindfulness, emotional wellness, relationships, creativity, and personal growth. It's perfect for anyone who wants the benefits of self-reflection journaling without staring at a blank page.
5. Drop the Rules
Your journal is not a diary you'll submit for grading. It doesn't need to be grammatically correct. It doesn't need to be written in full sentences. It doesn't need to be inspiring or poetic or profound.
It just needs to be honest.
Write in fragments if that's how your thoughts come out. Skip a day when life happens — and then come back without guilt. Write the same thing three days in a row if that's what's on your heart. Your journal is a judgment-free zone, and the only rule is that there are no rules.
6. Track Your Streak (But Don't Let It Trap You)
Some people find it incredibly motivating to track their journaling streak — seeing a row of consecutive days builds momentum and makes it harder to break the chain. If that works for you, go for it.
But if you miss a day and your inner critic turns it into a reason to quit entirely, then the streak is working against you. The goal is a sustainable long-term habit, not a perfect record. Missing a day doesn't undo the progress you've already made.
Come back tomorrow. That's all it takes.
A Simple Journaling Routine to Try This Week
Here's a beginner-friendly daily journaling structure you can start tonight:
- Open your journal. (That's it — just open it.)
- Write today's date.
- Answer one question: What's one thing on my mind right now?
- Write until you naturally stop — even if that's three sentences.
- Close your journal and put your pen down.
That's your habit. Simple, repeatable, sustainable.
Ready to Start?
The best journal for building a daily practice is one that meets you exactly where you are — whether you need blank lined pages to free-write or guided prompts to get you started.
Browse our full journal collection at In Perennial and find the one that feels like yours.
Because the best time to start journaling was yesterday. The second best time is right now.
Put It On Paper is the In Perennial blog — your space for journaling tips, planning strategies, and intentional living inspiration. Browse more posts or shop our full stationery collection at inperennial.com.