10 types of journaling that can support your wellbeing
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Not sure where to start with journaling? Explore these 10 types of journaling that can help you find your rhythm, whether you want to reflect, plan, or just vent on paper.
If you’ve ever cracked open a fresh notebook to start journaling, only to stare blankly at the page for twenty minutes, you’re in good company. The idea of journaling can feel oddly high-pressure, like it’s supposed to lead to personal breakthroughs or some big-time emotional catharsis. But most days, journaling looks more like superficial personal updates or rambling on about life's latest frustration or excitement.
While this may not sound like a ringing endorsement for journaling, the truth is that there are many different ways to journal, and they can all benefit your mental health and wellbeing.
It’s normal to want your journal to be filled with beautifully written prose that tells the story of your life, but it’s not necessary. Journaling can be whatever you want it to be: A simple way to check in, an easy way to slow down, or an effective tool to help you notice what’s going on inside of you.
If you want to take the pressure off journaling and create more space for it in your life, here’s what you need to know.
What is journaling?
Journaling isn’t about creating a perfect chronicle of your life. It’s about capturing what’s happening inside you in whatever format feels best: Structured, freeform, handwritten, digital, intentional, or impulsive. There’s no fixed formula, just a place to hold your thoughts and feelings.
This type of writing creates a private space where you can be completely honest about what’s happening in your life (and how you feel about it). It’s a way to notice patterns and make room for joy and discomfort without fixing anything.
There are many different ways to journal, too. You could write a checklist, fill many pages, or jot down a few half-finished thoughts. The goal with journaling is to make space to slow down, check in, and meet yourself exactly where you are.
10 types of journaling
To help you get started, here are 10 beginner-friendly journal styles you can try:
1. Gratitude journaling: Jot down three to five things you feel grateful for, and don’t overthink it. This style gently reorients your brain toward joy. It helps you recognize the small things that tend to slip by unnoticed when life feels overwhelming.
2. Stream-of-consciousness journaling: Write whatever comes up, with zero concern for grammar or coherence. Stream-of-conscious journaling can help you process emotions and spot surprising insights.
3. Bullet journaling: This method is ideal for anyone who wants structure but doesn’t want to be boxed in. With bullet journaling, you track habits, jot down goals, and note your moods. It’s both a grounding practice and a form of low-key self-expression.
4. Reflective journaling: This is your space to slow down and make sense of what happened. It helps you untangle the “why” behind your feelings. It’s about pausing long enough to hear yourself out, and it can be great for clarity and noticing patterns.
5. Prompt-based journaling: Prompts are little invitations to go deeper. They take the pressure off starting from scratch and give you a gentle direction to follow. They can range from tender with prompts like, “What does comfort look like today?” to practical, “What do I need to let go of right now?”
6. Visual journaling: This style focuses on drawing, doodling, collaging, or scribbling. It can be especially powerful when your emotions are too complex for language. It can also be liberating for those who tend to process feelings in images, color, or movement.
7. Affirmation journaling: Write out beliefs or reminders that support your wellbeing. You could say, “I am doing my best” or “This feeling is not forever.” Affirmations like this can help anchor you in self-compassion.
8. Emotional weather journaling: Describe your mood like a weather report, aka, “Partly cloudy with a high chance of emotional turbulence.” This can be a disarming way to check in with yourself. It can also be funny, insightful, and often more honest than you intend.
9. Dream journaling: Keep a notebook by your bed and capture whatever fragments you remember from the night before. Dream journaling can help build a bridge to your subconscious. Plus, it can reveal emotional themes and creative insights you didn’t know you had.
10. “What’s on your T-shirt?” journaling: The idea here is simple — if your mood or energy today was printed on a T-shirt, what would it say? This style is lighthearted but surprisingly deep. It invites emotional honesty without the heaviness.
How to find your journaling style: 11 tips to start journaling your way
Everyone’s journaling style is different. Some people like to journal to self-reflect, while others just want to vent. Plus, the style you choose can and will change depending on your mood and season of life — and that’s okay.
If you’re not sure what style would work best for you, these 11 tips can help.
1. Start where you are, not where you think you should be
Don’t wait for the perfect mood or the perfect sentence. If all you can manage is, “Today sucked,” that counts. If your only win is, “I brushed my teeth,” write that down. Don’t try to impress anyone, especially yourself. Just be honest.
(Here are six tips to help you stop being a perfectionist.)
2. Try short bursts instead of long entries
Go easy on yourself and start small. Three bullet points are enough. Go with a sentence, a word, or a sketch. You could set a timer for two minutes and write until the buzzer goes off. You may write something as simple as, “Tired. Anxious. Craving quiet.” It counts.
3. Use what you have on hand
Your Notes app, a napkin, the back of a receipt, or the margins of your planner can all do the trick. The best journal is the one you’ll actually use. Do whatever works for you, and don’t judge yourself for it.
4. Pick a consistent moment to check in
Choose a time that makes sense for your schedule. Maybe you write while waiting in line during school pick-up or during your end-of-day wind-down.
Also, if you anchor journaling to an existing habit, you’re more likely to stick with it. Try doing it while you’re drinking your morning coffee or afternoon tea.
5. Experiment with different styles
Switch it up. One day, try gratitude journaling, and the next day, try stream-of-consciousness. See what leaves you feeling lighter and more grounded. Then, keep following that and let the rest go.
Here’s a sample schedule you could try:
Monday: Bullet list
Tuesday: “T-shirt check-in”
Wednesday: Dream notes
Thursday: Gratitude
Friday: Visual doodles
6. Use prompts when you’re stuck
Prompts can help on days when your brain’s mush. Here are a few you could try:
“Today I noticed…”
“Right now, I need…”
“One thing I’m avoiding is…”
“A truth I’m trying to live by is…”
(Here are 10 other journal prompts that can help boost your mental health.)
7. Ditch perfection — messy is honest
Don’t worry about spelling errors or half-finished thoughts — you’re not writing your memoirs. This isn’t for anyone other than you, so give yourself permission to be messy. The more real you are, the more healing it will be.
💙 Release yourself from the pressure of being perfect during this session on Perfectionism with Jay Shetty.
8. Track how you feel before and after
Make a quick note of how you feel before and after journaling. You could just write that you’re tense, calm, foggy, or clearer. This feedback loop can help show you which styles help you.
💙 Listen to Tamara Levitt’s Emotion Series to better help you understand how you’re feeling.
9. Let your journal reflect your reality
If your life’s chaotic, your journaling can be too. Let your style adapt with your energy. If you don’t have time for a deep dive, just jot down five emotions and move on. There’s absolutely no shame in that.
10. Create rituals that invite you in
To help you get into your practice, create a journaling ritual. You might consider lighting a candle, putting on a playlist, or making some tea. You could also designate an area of your home or garden as your writing space. Small, consistent rituals like this can help gently tell your brain it’s time to journal.
11. Remember that you can stop and come back anytime
Remind yourself that it’s okay to miss a day (or a year). You’re allowed to return whenever you want, because journaling’s a practice, not a test. And to be honest, not all seasons of life need to be processed the way others do.
Lean on your journal when it feels like a helpful processing tool. Come back when you’re ready, and be compassionate with yourself along the way. (Here are five exercises to help you be nicer to yourself.)
Types of journaling FAQs
What are the benefits of journaling?
Journaling supports your mental and emotional health in more ways than one. At its core, it gives your thoughts, emotions, and experiences somewhere to go. By naming what you’re feeling, you can activate parts of the brain that help regulate those emotions. This could help to lower stress and anxiety over time.
Journaling is also a way to boost self-awareness and help with emotional processing. Over time, it can improve your mood, enhance your resilience, and even help you sleep better.
How many types of journaling are there?
There’s no set number, but there are at least a dozen commonly practiced types of journaling. Three common ones are gratitude, reflective, and dream tracking.
Also, many people blend styles over time. You could start with stream-of-consciousness writing and end with a list of things you’re grateful for.
Try to think of journaling styles as tools in a mental health toolbox. You don’t have to use every tool every time; just use the ones that feel useful at that moment.
How do I know which journaling style is right for me?
Generally, the best journaling style is the one that feels doable and honest. If you feel overwhelmed by long entries, try a structured approach like bullet journaling. And if you find words exhausting, visual journaling could be a little more accessible.
Ask yourself what you’re hoping to get from a practice, like clarity, relief, or creative expression. Once you know your intention, it’s a lot easier to match the style.
Your style is allowed to shift as well. What works during a busy season might not work during an emotional one. Let your journaling adapt as you go.
I’m not a writer — can I still journal?
You don’t need to be a writer to journal. Journaling’s just about being honest and expressing your feelings and experiences. All that matters is that you’re showing up for yourself on the page, however you can.
Some of the most honest journal entries are fragmented thoughts or lists of things you wish you could say out loud. If you can write a grocery list, you already have all the skills you need to journal.
How often should I journal to see benefits?
There’s no official length of time you must journal for in order to benefit from it. Journaling once a day can be helpful if it fits your life, but journaling once in a while can also bring clarity and emotional release.
A good rule of thumb is to be consistent over time. Journaling for even five minutes once a week can support your mental wellbeing. Think of journaling like exfoliating your emotional skin. Do it often enough to keep things clear, but don’t panic if you miss a day or a week.
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