How to Get Into Journaling: The One Thing That Can Change Everything

How to get started journaling and benefits

Across the ages, great men have been united by qualities, disciplines, and habits that transcend both time and culture. Their codes of conduct, relentless ambitions, inextinguishable passions, and perhaps most surprisingly, this simple, daily habit:

Keeping a journal.

Marcus Aurelius had one. So did Mark Twain. Theodore Roosevelt wrote faithfully in his, and so does Henry Rollins. From Da Vinci to Dostoevsky, Ernest Hemingway to Ernesto Guevara (and we haven’t even scratched the surface here), good and great men have all regularly devoted a portion of their day to writing and reviewing their actions, thoughts, and feelings. Ralph Waldo Emerson, one of the grandfathers of self-development, even went so far as to declare that there were only two things young men truly needed: a room to themselves, and a journal.

“…Keep a journal… It is not for what is recorded… but for the habit of rendering account to yourself of yourself in some more rigorous manner and at more certain intervals than mere conversation or casual reverie of solitude require.

-Ralph Waldo Emerson,
“The Head,”The Early Lectures of Ralph Waldo Emerson

Yet in spite of that, somewhere in the last century, we lost that art. Our focus shifted, moving away from self-reflection and towards self-promotion. Daily entries have given way to blogs, vlogs, tweets, status updates, and photo captions. Yes, we write more in a month than many of our ancestors did in their lifetimes, but we’re inevitably writing for others, searching for an audience or pitching to our followers. And while there’s nothing wrong with that, it’s exactly those reasons that make journaling such an indispensable discipline for the modern man. Simply put, we need journals now more than ever.

The Benefits of Journaling & How It Helps

Perhaps the most obvious benefit of journalism is the opportunity it gives us to simply vent and vent safely. Not on some forum where our rants and raging will be recorded for all time (or worse, come back to bite us). This is a completely private space for us to spill our souls onto the page, and once we’re done, examine what we’re feeling and identify what’s causing us to feel that way.

If that sounds familiar, it’s because it’s the exact same principle behind mindful meditation – not an absence of thought, but a time and place for us to work through our thoughts. If you tend to be a natural worrier like me, then journaling isn’t just helpful but essential in offering some much needed perspective. There’s few things that are better at grounding us than a black-and-white record of how we’ve gotten through tough times before.

man journaling flat lay notebook watch iphone

Beyond the simple therapeutic aspect, journaling is a fantastic tool for developing self-discipline. The famed Meditations of Emperor Marcus Aurelius – the quintessential handbook on basic virtue – was originally simply a journal. The proverbs that inspire us even to this day were simply written by a man trying to remind himself to be everything he could be. Our journals can do the same thing for us, as the entries we write in our finest moments encourage us when we’re feeling our worst.

Of course, keeping track of our progress is an essential step in accomplishing everything we mean to, whether it’s something as simple as a weekend to-do list or as extensive as building your physique. Further still, journaling simply makes us better writers and better at expressing ourselves in general, and there’s mounting evidence that regular journaling has a direct impact on improving overall mental and physical health, even increasing the rate at which we heal.

How to Journal

For many folks, the toughest part of keeping a journal can just be getting started. After so many decades out of common practice, a few myths and misconceptions have sprung up around journaling that we’ll need to get rid of if we’re going to do this right.

bust the myths

Myth: Journaling Needs A Journal

While there’s something to be said for taking the time to slowly and deliberately penning your thoughts on actual paper, there’s no reason why a password protected Word document or an e-mail chain with yourself can’t work just as well (I personally do all three). The medium isn’t important, the self-assessment is.

Myth: Journaling Needs To Be Daily

While doing anything daily is a big help, turning journaling into just another chore or obligation is probably the quickest way of getting us to give up on it. Write when you need to, and you’ll likely find yourself writing daily, or even twice daily. One way or another, don’t think that you have to hit some perfect streak, and that missing a day, a week, or even a month is somehow a sign you should give up entirely.

Myth: Journaling Needs To Be Emotional

In the rare instances in which we see journaling brought up (usually in movies and on television), it’s usually done when the characters are at the heights of joy or the depths of despair. As we start out on journaling ourselves, it can be easy to feel that we’re not doing it “right” if we’re not wrestling with something profound. That’s absolutely not how it works – journaling isn’t about being deep, it’s about effectively reviewing and processing your days whatever they might contain. On that same note…

Myth: Journaling Needs To Be Eloquent

Journaling is, now and forever, a completely personal exercise. It’d be great if we developed the ability to write beautifully moving prose, but that’s not the point. The goal here is to “have a conversation with oneself”, and how we do that is going to vary from person to person. Some of us might write a soul-searching paragraph, some of us might pump out a stream-of-consciousness screed, some of us might jot in bullet points, and some of us might even just use hastily scrawled pictures like Charlie of It’s Always Sunny In Philadelphia.

Our purpose here is simply to communicate effectively with ourselves, which should lead us to…

Write For Yourself

For our generation in particular, this can be an especially tough habit to break. In a world where everyone’s online, it’s a daily battle just to stand out as an individual against the anonymous masses. We’re used to branding ourselves. We’re used to self-promoting. We’re used to relentlessly maintaining a pristine persona and assuming that everything we ever do will be permanently recorded. And that’s all the more reason for us to have a refuge from that.

It won’t be easy, but the more we’re able to let go of that urge and explore ourselves uncritically, the more effective this discipline will become. Fundamentally, journaling gives us a place to be honest with ourselves while simultaneously training us to be more honest. When we’re switching from one mask to another, it can be dangerously easy to lose track of the real us, and journaling gives us a chance to truly examine our own lives and grapple with the people we are.

Write Everything


To do lists. Deepest, darkest fears. Epiphanies. Insights. Questions. Band names (just not “Brute Strength Parade” – I’ve got dibs on that one). Our journals aren’t supposed to be record of our thoughts but rather a place to figure out what those thoughts are. Every one of us is a twisted jumble of impulses, instincts, insights, irrational fears, and Game of Thrones trivia. These pages are where we’re going to untangle what we’re thinking and feeling, and that’s only going to happen by letting ourselves spill out everything (again everything) onto the page.

In a world where it feels like everyone’s watching (or equally terrifying – like no one’s watching), it can be strangely difficult for us to truly see ourselves. Journaling not only helps us discover that, but allows us to ultimately become the people we actually are. Whether you’ve been on the road a while or if you’re just starting out on your journey, every one of us could benefit from the tried-and-tested practice of logging our distance.

14 Journal Prompts to Get You Started When You're Blank

Journaling doesn't need to start with a question but on some days or when just figuring out the habit, it's helpful to have something to center your thoughts on.


What is a negative emotion I remember feeling today? Anxiety, anger, depression, guilt, jealousy, impatience? What led up to that moment? In retrospect, do I feel justified that I felt that way about it?


Where was I and what was I feeling 5 years ago? How has that changed?


Think of an area in your life that you're frustrated with: What am I doing that isn't producing the results I want?


Who are the most important people in my life for maintaining my current lifestyle?


What is one thing I could do this week, no matter how small, that could start a snowball for the better? This month? This year?


What was the most intense positive emotion I remember feeling today? What was the situation?


Where have I made progress, even a small step, in a project I care about?


What is something that has happened recently that you're proud of but didn't receive credit for, either because no one recognized you for it or because you can't tell anyone?


What was the last disagreement you recognize being in the wrong about in your current or previous relationship? Without regret or guilt, knowing what you know now, would you do anything differently in a similar situation in the future?


What is something you judge yourself too harshly for?


What are three ways, large or small, that I've changed this year?


Describe the “character” you play in the lives of others. Is that the same or different from the character you'd like to be?


Without judgment, guilt, or pressure to do anything differently, what is a vice you have that may be unhealthy?


What was on your mind while you were getting ready this morning? On lunch break? While you were coming home from work?

Stay tuned for part 2, where Andrew, Primer's editor and founder, details his daily, weekly, and monthly journaling process.

Do you journal? Share your process, routine, prompts, and ideas in the comments below!

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Gordon Brown is a former ex-pat recently moved back to the US from the Middle East. He spends his time working as a vocational counselor and downing more energy drinks than is healthy and/or sane. You can find more of his fevered scribblings and subversive, revolutionary tracts over at


  • Reply June 7, 2018


    I’ve been journaling for years, it has helped me work through problems and get a better perspective of decisions. It also allows me to vent frustrations and see patterns of emotions that I wouldn’t normally see unless I was logging them. It’s a fantastic way to clean your mind if you have something that’s bothering you, like writing a letter to someone and not sending it.

    • Reply June 7, 2018


      Absolutely! That’s what I love about it as well. What’s your process look like?

      • Reply June 8, 2018


        After years, I have a few favorite fountain pens and a favorite notebook that I love to use. Honestly, what you use is very subjective and it doesn’t have to be complicated nor expensive, like mine, haha.

        Remember, be honest – You’re writing for YOU. Don’t let self-consciousness of how you write, what you write get in the way of the writing. This isn’t a sonnet or some great work for anyone but YOU and your eyes. Now on to the meat:

        I start with a check of how I’m feeling, then move to what’s on my mind.

        Some days, I have a lot to write – Writing it and reading it is very cathartic, you get it off your chest and get a slightly different perspective.

        I then move to aspirations of what I want in life today, tomorrow, and the future. It can vary from day to day but the point is to remind one’s self of where you want to go. Over time it helps you direct your life.

        Finally, I take note of what I’m grateful for. We get so wrapped up in the negatives or struggles that it’s VERY important to be mindful of all the good in one’s life. I am grateful for my wonderful brothers, I am grateful for my health, and the ability to run and do pull-ups. I’m grateful for another opportunity to do something good with my life, etc.

        You end it with a good note. Like meditation, you need to make an effort at first, and at times along the way to keep it up but over time, it becomes a practice and a habit… A good one.



  • Reply June 7, 2018


    any current recommendations for journals/pens to use?

    • Reply June 8, 2018


      • Reply June 11, 2018

        Chris Cox

        Lamy Safari or Pilot Metropolitan are both good starters. Choose a fine point if you don’t know the quality of the paper you’re going to be writing on. Not all are fountain pen friendly. Rhodia works as do Field Notes, usually. Goulet sells their notebooks that are made up of Tomoe River paper! Great, young family owned company.

    • Reply June 8, 2018


      So I started with just any notebook and a comfortable gel pen as the ballpoints require too much pressure to write for lengthy times. Over time, I now use Japanese or French notebooks with really nice paper and a few fountain pens.

      The thing is, what you use isn’t important as much as doing the journaling. Find what works for you. I like nice paper and expensive fountain pens but that shouldn’t be required to enjoy the process.

  • Reply June 7, 2018


    This was great, though characterizing Che Guevara as a good or great man is pretty troubling.

    • Reply June 14, 2018


      At 28 he helped lead a revolution against what many including later US presidents recognised was a corrupt and tyrannical and was justifiably removed. By 28 what have you done?

      Side note Americans especially you would think would admire him as he embodied the exact reason so many idolise the 2nd Amendment, the right to firearms to overthrow a tyrannical government. It’s a very interesting topic when you look at it.

      • Reply June 14, 2018


        He murdered hundreds personally and ushered in a dictatorship that has wrought suffering on hundred of thousands for the past half century. That’s pure evil, no matter what age.

        • Reply June 25, 2018

          Ben Clark

          You do realise that the previous government was a dictatorship too, and US backed at that, indeed until the US got involved Cuba was a democratic country. By your definition, every American president (and other global heads of state) for the last 50+ years is just as evil having wrought suffering on millions in that time and killed even more (ordering someone to strike while you sit behind a desk does not make you innocent). As always history is written by the victor, it takes a historian to get rid of the bias and look at things with an open mind. I have to wonder what would Cuba look like today if the US hadn’t got involved, would Batista still have led his military coup to reclaim power, if he had would he have been able to stay in power without the support of the US who were only interested in exploiting the resources of the country. I’m not saying what Guevera did was right or wrong, taking another life is never justified imho, but to call him evil when what he did is what millions of Americans themselves would claim they would do is beyond ironic.

          • July 16, 2018


            Wait did you really equate US presidents with someone who murdered people with his own hands and, by many accounts, enjoyed it? A person who has the rape of their cousin in the middle of a dinner party table as their earliest known stories. While I agree the U.S. foreign policy is terrible, as are wars in general, and everything else you allude to above I can’t say they are equal. I absolutely don’t know where you’re getting the idea that millions of Americans would do the same, and even if millions of Americans were in favor of or would do the things Che Guevara did….well that does not make it any less evil (note: if you are surrounded by people like Che Guevara please for your own safety find better friends).

  • Reply June 8, 2018


    Great topic and particularly useful at keeping the “black dog” at bay! I’ve personally used “Day One” for years on and off using my iPad with a bluetooth keyboard. I particularly like that it synchs to a cloud so I can write on my phone if necessary and that it’s protected by Touch ID. A question though: How often do you review previous journal entries? That’s something I’ve not yet done at this point and I can see why it would be beneficial.

    • Reply June 8, 2018


      Nice! I’ll look into that. I do it at the end of the week, and then review the 4 weeks at the end of the month.

    • Reply June 11, 2018

      Chris Cox

      On year on is a must read. Amazing!

  • Reply June 12, 2018

    Scott V Parker

    Going to try Day One. I have it on my macbook and cellphone.

    • Reply June 14, 2018

      Ben Clark

      I like the idea of an app on my cellphone but on the flip side I also recognise that my cellphone and laptop are big reasons why I don’t accomplish certain things, I think getting off them totally and actually writing things down instead will be more productive and conducive to actually improving my life.

    • Reply June 14, 2018


      Just checked it out, looks cool!

  • Reply August 18, 2018


    “Write everything. Everything”
    Dear diary,
    I envy the Primer writer, “Brute Strenght Parade” is an epic band name. I can’t think anything better.

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