
The human mind is a complex operating system constantly running through various thoughts at a fast pace. Researchers conclude in this study that an adult human’s mind processes about 6,000 thoughts or more daily. Crazy, right?
It’s almost like being put in the middle of a whirlwind; without a post to hold on to, you will get blown away. Journaling can be the post to hold on to when different thoughts, positive or negative, assail your mind. Journaling is simply a way of freezing your many thoughts, experiences, and emotions on paper. It is the process of attempting to understand yourself that eventually leads to self-discovery.
Yes, journaling is great. However, it can be confusing for beginners who want to do journaling right but do not know where to start. In this blog post, beginners to journaling can find answers to confusing questions and get samples that can guide them while they create their first journal entry.
Let’s get started.
Table of Content
Is there a Difference Between a Diary and a Jornal?
When you began your search for how to start journaling, you probably had an idea in your mind of what it would entail. However, there is a thin chance that what you had in mind was about keeping a diary.
Though the two words, diary and journal, are frequently used interchangeably they have some key differences. While there are a lot of benefits in journaling and in keeping a diary, knowing the differences can help you decide which of the habits you need to build at the moment (no one says you can’t keep both though). Moreover, it also sets the tone for other information you will get in this blog post.
The difference between a diary and a journal exists on these four levels:
The style of writing/ depth
In journaling, a person not only identifies his thoughts and emotions but also thinks through them on paper. Journaling involves analyzing your observations, emotions, thoughts and dreams in an attempt to answer the question of how and why. Therefore, the writing style for journaling is usually more expressive. On the other hand, a diary entry is usually a chronological account of activities that occur in a day. It may or may not contain emotions and thoughts you get from the activities.
Focus
While writing journals focus on recording emotions, thoughts, and observations, diaries focus on recording facts about activities or personal experiences.
Frequency
Since a diary is a daily account of what happens to a person, it should be written every day, as much as possible. Diary entries also come with a date to not only identify when the entry was made but also to account that the entry records the event of the said day. However, journaling can happen less frequently than diary writing, it simply depends on your personal needs and goals.
The purpose
The purpose of keeping a diary is to keep track of daily activities and thoughts that you have. In Anthony Quinn’s words: Writing a diary is a great way to offload – and, if memory fails, it’s a wonderful window into the past. However, the purpose of journaling goes beyond keeping a record of goals and thoughts. It is geared towards growth and self-discovery.
How to Start Journaling for Beginners (7 Steps With Sample Entries)

Now, that you have decided to start journaling, these steps will guide you through the basics so you can start writing your journal entry.
Identify your journaling goals and purpose.
There are different types of journals which you can keep, from personal reflective journals to creative journals and even travel or food journals. The type of journal you should keep and the theme that governs its writing depends on the answers to the question; why do I want to start journaling? What are the goals I hope to achieve? Answering these questions also helps to keep you going when you don’t feel so motivated.
To get you started with some ideas, here are examples of journals you can keep, with some sample entries.
Personal journals
These cover reflections of your thoughts, personal relationships and emotions. They contain inner broodings of activities that occur during the day. Reflective journals are an example of personal journals used for therapy.
Sample Entry
Date: January 15, 2025
Today felt like an emotional rollercoaster. I had an unexpected argument with Sarah, and I can’t stop replaying it in my head. I feel like I overreacted, but there’s also a part of me that feels unheard. Why does it always feel so hard to express myself without sounding defensive?
I think this tension stems from the stress of work lately—juggling deadlines has left me feeling drained. I need to work on better communication, even when I'm under pressure. I’ll try to talk to Sarah tomorrow and clear things up.
On a positive note, I felt such warmth when I looked at the sunset this evening. It reminded me of the family vacations we used to take when I was little. Moments like that make me want to hold on tighter to what really matters.
Dreams/ideas journals
You can record creative ideas and aspirations that pop into your mind in this journal. This type of journal contains a bank of your ideas and a future you see.
Sample Entry
Date: January 15, 2025
Idea: A Community Garden for Mental Health
I had this idea about creating a community garden where people could volunteer, grow their own produce, and use the space to unwind. It could include little therapy nooks hidden among the plants, and maybe even journaling stations.
The idea feels so fulfilling—combining nature, mental health, and creativity. If I start small, maybe I could pitch this to a local community center. I’ll research grants for community projects tomorrow.
Goal-oriented journals
These types of journals help you plan, track and review your goals. It is like your goal sketchbook containing goals, actionable steps to achieve them and periodic reviews. You can do this with our wellness journal.
Sample Entry
Date: January 15, 2025
Monthly Goal: Read 3 BooksDaily Actions:
Finish Chapter 7 of Atomic Habits
Research summaries for two other books I’ve shortlisted
I’m on track with my goal so far. Reading has helped me manage my screen time better. The key is consistency—just one chapter a day, and I’ll get there. By the end of the month, I hope to incorporate some of the tips I’ve learned about habit stacking into my daily life.
Bullet journals
This helps you track daily habits and plan your daily to-dos. With bullet journals, you can better organize your daily schedule, ensuring you do key things relevant to your goals per day.
Sample Entry
Date: January 15, 2025
Daily Habits:
☑ Drink 8 glasses of water
☑ Morning meditation
☑ 30-minute workout
☐ Read for 30 minutes
To-Do List:
Email clients about the project timeline
Call Mom
Schedule dentist appointment
Prep dinner for tomorrow
Spiritual journals
These type of journals is used to record your walk with God. Your lessons about Him as learnt from His words, experiences, mistakes and even by listening to other people of faith. This keeps you more mindful of God’s presence with and will for you.
Sample Entry
Date: 30th May, 2024
Date: January 15, 2025
Psalm 46:10 — “Be still, and know that I am God.”
This verse feels so timely. My heart has been restless these past few days, worrying about things I can’t control. Tonight, I meditated on the idea of surrender—letting go and trusting in God’s plan.
During prayer, I felt a sense of Christ's peace wash over me. It’s like a reminder that I don’t have to carry every burden alone. I also want to work on extending grace to myself when I fall short, just as God extends grace to me daily.
Artistic journals
This type of journal allows you to express your ideas through art.
Sample Entry
(Doodled flowers and clouds on the margins of the page)
Today, I sketched an idea for a mural inspired by the colours of dawn. It’s a gradient of soft pinks and blues, with silhouettes of birds in flight. I want to use this piece to symbolize hope and new beginnings.
I’m thinking of experimenting with watercolours for this project—it’ll give the sky a dreamy, ethereal feel. I’ll practice blending techniques this weekend.
It is important to state the sample entries only give you a clue of what each journal type looks like in action. It is not a set-on-stone pattern for writing your journal.
Digital or journaling on paper? Decide
In this next step, you must decide what platform to start writing your journals. Both journaling platforms have their benefits, depending on your preference and journal needs. The table clearly states what to expect from both journaling platforms so you can decide. Since you would mostly be required to keep more than one type of journal, you can use a mix of the two journaling platforms.
Feature | Paper Journaling | Digital Journaling |
Ease of Use | Simple to start with just a notebook and pen. | Requires a device and sometimes an app. |
Writing Experience | Tactile and personal; feels more connected. | Typing can be faster and easier to edit. |
Creativity | Allows for doodling, sketches, and hand-drawn art. | Includes features like adding photos, videos, or audio. |
Searchability | Hard to find past entries quickly. | Easy to search with keywords. |
Organization | Requires effort to organize manually. | Automatically sorted with folders or tags. |
Portability | Can be heavy to carry if you use large journals. | Easily carried on a phone or laptop. |
Privacy | Can be read by others if left out. | Can be password-protected but at risk of hacking. |
Durability | Vulnerable to damage like water or fire. | Can be backed up to prevent data loss. |
Cost | Affordable but needs regular supplies. | Apps are often free, but devices may be costly. |
Eco-Friendliness | Uses paper and ink, which impacts the environment. | Reduces paper use but creates electronic waste. |
Distraction | No interruptions from notifications. | May lead to distractions from apps or alerts. |
Set a routine
As we mentioned previously, journaling can be done less frequently than diary writing. However, it is important to set a routine for your journaling. This helps you stay consistent and get the most benefits from journaling. Your routine should be something that works for you taking into account the goal for each journal type. For instance, your goal-oriented journal would require you to journal periodically maybe on weekends or month ends. Settle the frequency and time of the day workable for you and stick to it.
Choose a comfortable environment
So you have settled all the pre-writing steps. Now for you to actually start writing, this is the first thing you need to do. Seek out a space that allows you to focus and with minimum distractions. Remember that journaling should act as a post that slows down your thoughts, avoiding distractions means that you can focus on your thoughts one at a time to make sense of them. While it is advised that you stick to the journal writing schedule you have set up, you must not have a fixed place for journaling. Try out written in different places that stir your imagination without distracting you.
Start small
This tip is quite clear. Start small. Begin with one or two lines. Don’t pressure yourself to write a full-page journal entry. Simply record a thought that stood out for you during the day or simply note down how and what you feel at the moment. You would also find prompted journals to be a great help.
Experiment and adapt
Try out expressing your thoughts in different forms. If just expressing your thoughts through writing feels repetitive, try out writing poetry or using bullet points to note down what you want to say.
Celebrate small wins
Appreciate the little steps you have taken so far. Treat yourself and reward yourself for the effort you have put into self-awareness and growth. Also, when you record an achieved milestone, don’t forget to celebrate that too. Your gratitude journal will be a good place to record your wins.
Conclusion: Start Journaling Today
Starting something new can feel overwhelming, but remember that journaling doesn’t have to be perfect. It only has to be yours. As a beginner, if you want to start journaling, an important step to take is to start. Write one word, one sentence, or even just jot down how you’re feeling right now. There’s no right or wrong way to journal; it’s all about what works for you.
Think of journaling as a gift you’re giving yourself—a moment of peace amidst the chaos, a place to dream, reflect, and grow. Don’t wait for the perfect time or the perfect words. Your journal is not the place to strive for perfection. Start small, stay consistent, and watch how your journaling habit transforms your perspective, bringing clarity to your thoughts.
Ready to begin? Take the first step by choosing a journal that inspires you. Whether it’s a beautifully bound journal or a digital app, the key is to make it yours. Start today, and let the pages of your journal become the foundation of your personal journey.
ABOUT THE AUTHOR

Akpadolu Chioma is a writer who strives to use the power of words to heal, inspire and give value to her readers. When she is not lost in the world of writing, you can find her engrossed in mystery novels, enjoying a good movie, cherishing moments with family or deepening her Christian faith.
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