How to set a Daily Journaling Routine

Before dive in, I’m going to assume you’ve already collected all your journaling must-have’s. If you haven’t, check out this article and take care of that bit first!

1. Understanding the Importance of a Daily Ritual

It’s 5:00 am and my alarm rrriiiiinnnngs and my eyes slowly crinkle awake. This is how I (and millions of people worldwide) start their daily routine. Is it the best way to wake up? Obvs no. Alternative being, we Snow White this ish and wake up to the birds chirping in the trees. But the truth is, we’re already exhausted from the day before that nothing short of a rude ring (and the fact that rent needs to be paid) is going to get us up to rinse-repeat on that daily grind. So considering that we’re already operating in this type of a stressed-and-maxed-out environment, somehow flipping the switch to a space of calm and focus to journal in seems like a long shot. So rather than make journaling yet another thing on our To-Do list, we’re going to make this a ritual that we look forward to (like Christmas but without the jingling) that gives us a welcome break of peace in our busy life. If we succeed (and yes we will), we’re going to feel in control of our peace, our focus and by consequence our future, despite what life chooses to throw at us.

2. Choosing the Right Time

The first step in setting a daily journaling ritual is choosing a time that works best for you. In fact cross that. We need to choose times that work best — because if we’ve made the decision that failure is not an option, and yet understand that not all variables are predictable, we need a backup plan B time (just in case something pops up in our regularly planned slot). Things to consider when you’re choosing time slots are: possible disruptions to your schedule, your energy levels, daily routine, existing blocks in your day when you’ve observed you rarely get interrupted. Here are some popular times to consider:

Morning Journaling: Starting your day with journaling is like the picture perfect scenario that life coaches and TikTok vlogs will paint you. The truth is, the people doing journaling at this time of day either wake up with sufficient time to bake this activity into their morning routine (along with breakkie, showers, makeup, staring aimlessly at the wall for 30 min as you contemplate where your life is going… ya know…the norm), or are trust fund casualties who don’t need to work for a living so their morning isn’t rushed, or don’t have kids whose lunches, breakfasts and backpacks that need to be made, or don’t have kids who are in sports teams that have ungodly practise hours (ahem hockey) or (insert your time leech activity *here*). I didn’t chose this time slot because no matter how quiet I was in the mornings, my kids would invariably wake up in the middle of my alone time and interrupt my journaling streak. But for those who can make this time slot work, morning journaling allows you to reflect on your dreams, set intentions, and prepare you for the day ahead. You do you.

Bedtime Journaling: This time is sacred. The world is quietening, everything is shutting down and we’re all preparing for the long sleep. Sounds morbid…let’s shift gears. This time of day actually works really well IF you (or your family) are not night owls. Bake it into your bedtime routine so you associate journaling as part of your existing self care activities (skincare, red light therapy, stretching, lighting a candle etc).  Journaling in the evening can help you unwind, process the events of the day, and reflect on your thoughts and emotions. It can also serve as a way to release stress and prepare for a restful night’s sleep and ensure you have a written plan for the next day so you wake up with a clear direction and focus. This is the time I love the most, but to make sure I don’t journal into the night, I set myself a maximum time limit — you can choose an alarm, or the length of a playlist etc. whatever floats your boat.

Lunchtime Journaling: If mornings and evenings are too busy because kids / partners are around, consider journaling during your lunch break. A quick journaling session in the middle of the day can help you recharge and refocus. And if you do it while you’re at work, a quick DND on Teams and you’ve got a hopefully uninterrupted time block to journal.

Sanity run journaling: I call this the I-need-coffee break. Those times in the day where we carve out 30 min or so to go get coffee because if we don’t… well the perfectly curated image we’ve made for ourselves will crumble. Slip your journal into your bag and take those extra minutes in your coffee run to journal in the coffee shop or car. 

Ultimately, the best time to journal is when you feel most comfortable and can commit to the practice consistently. Take 10 min now to reflect on what time this would be for you and lock it into your calendar. Also make sure to share your decision with your family at dinner tonight so they can respect and support your new habit.

3. Creating a Comfortable Space

Where you journal is going to significantly impact the quality of your journaling experience. Creating a comfortable and inviting space encourages you to relax and focus (but hopefully not fall asleep). Here are some tips for setting up your journaling space:

Choose a Quiet Spot: Find a quiet, peaceful place where you won’t be disturbed. Preferably not in a room with a loud TV, radio or family conversation going on in the background – unless your powers of focus are Jedi level. This could be a cozy corner in your home, a neighbourhood coffee shop, a library, a bench in your favourite park — I tend to veer away from outside spots because they only work in good weather and so not a consistently workable area.

Personalize Your Space: Surround yourself with items that bring you joy and comfort and perhaps remind you of your WHY. This could include candles, plants, artwork, or soft blankets, a sign that reminds you of what you’re working towards… This one is going to be incredibly personal and unique to each person.

Keep Your Supplies Handy: Have your journal, favourite pens, and any other journaling supplies you need within easy reach. This makes it convenient to start journaling without interruptions. I like to go a step further and ensure all my journaling supples are in a portable case (rather than on my desk) because it allows me to move locations that day if I feel like shaking things up a bit.

Consider the Lighting: Choose soft, warm lighting that creates a relaxing atmosphere. Natural light is ideal, but if you’re journaling in the evening, consider using a lamp with a warm glow. The brighter the light, (white) the more harsh it can seem, and the softer the light (yellow) the more sleep the ambience. Choose the light level that keeps you relaxed but awake.

4. Setting Intentions and Goals

Setting clear intentions and goals for your journaling practice can provide direction and motivation, and a reason to continue when you’re having a blah day. Consider what you want to achieve through journaling and how NOT having that currently in your life is causing you grief / pain / a lack of peace etc. Here are some questions to consider:

What are your journaling goals? Are you looking to explore your emotions, practice gratitude, or develop self-awareness?

How do you want to feel after journaling? Do you want to feel calm, inspired, or empowered?

What topics or themes do you want to explore? This could include personal growth, creativity, relationships, or career goals.

Setting intentions helps create a purposeful journaling practice, helps you choose the right subject to journal on, and choose the right journal for that objective.

5. Incorporating Mindfulness and Meditation

Mindfulness and meditation can help take your journaling ritual and level it up by helping you develop presence and self-awareness. Consider incorporating these practices into your pre-journaling ritual:

Mindful Breathing: Before you start journaling, take a few moments to focus on your breath. Breathe deeply and slowly, paying attention to each inhale and exhale. This can help calm your mind and prepare you for introspection.

Guided Meditation: Consider listening to a short guided meditation that aligns with your journaling goals. There are many apps and websites that offer guided meditations on many topics, such as gratitude, self-love, or stress relief.

Body Scan: A body scan meditation involves mentally scanning your body from head to toe, and noticing any areas of tension or discomfort. This practice can help you connect with your physical sensations and emotions – both will help you identify what you’re feeling and take your journaling insights to greater heights.

Incorporating mindfulness and meditation can really help you create a deeper, more intentional journaling practice. But let’s be real, it also takes more time – so use these tips if you’ve got the flexibility and / or desire to work this way.

6. Choosing Your Journal and Writing Tools

Choosing the right journal and writing tools is a game-changing decision for your journaling experience. To cover the basics, consider the following:

Journal: Select a journal that resonates with you. The key is to choose one that feels comfortable and inviting to write in. The act of writing is what connects your mind and your body and is a 50% of what makes journaling effective. You simply will not get this from digital journaling. We are tactile beings and the simple act of using a pen or pencil to paper is grounding. You cannot achieve this same effect no matter how similarly it is mimicked (like Apple pencil to iPad).

Pens: Experiment with different pens to find one that suits your writing style. Whether you prefer gel pens, ballpoint pens, or fountain pens, find a pen that glides smoothly and feels good in your hand so you don’t experience writing fatigue. Check out our favourite ones in our Shop.

Additional Supplies: If you enjoy adding creative elements to your journal, consider keeping coloured pens, markers, stickers, or Washi tape handy. The right tools can really elevate the experience from just an effective personal growth activity to a more enjoyable and calming hobby.

7. Creating a Ritual Checklist

A ritual checklist — we’re really trying to mimic the holiday checklist theme. But a checklist can help you stay organized and consistent with your journaling practice. Consider creating a simple checklist that includes the different steps of your ritual. For example:

Set up your journaling space: Light a candle, get a hot cup of tea and reading socks. Arrange your supplies, and create a comfortable atmosphere.
Mindful breathing: Take 5 deep breaths to center yourself.
Set your intentions: Reflect on what you want to achieve during your journaling session.
Start journaling: Write freely, no editing, no shame, allowing your thoughts and emotions to flow.
Reflect and close: Take a moment to reflect on your experience and express gratitude for the time spent journaling.

Having a checklist helps create a sense of structure and routine, making it easier to establish and maintain your journaling ritual.

8. Overcoming Common Challenges

Now let’s examine all the challenges – because sooner rather than later, something is going to throw off your perfectly laid plans. Here are some common obstacles and how to overcome them:

Lack of Time: If you’re short on time, identify the bare minimum that still counts – perhaps it’s one line of gratitude, writing until the kids change back into thier clothes after gymnastics practise, or writing while the pasta is boiling. Even a brief journaling session can be beneficial.

Writer’s Block: If you’re unsure what to write about, use prompts or questions to spark inspiration. Our Subscription site will keep you current with many journaling prompts on a regular monthly basis. Remember, there’s no right or wrong way to journal.

Perfectionism: Don’t worry about grammar, spelling, neatness, lack of artistic ability, or writing style. Journaling is a personal and private practice, so write freely without judgment (especially your own) – best way is to imagine when you look at your final production, imagine your inner child is showing it to you and response with the kindness you deserve.

Inconsistency: If you miss a day, don’t be discouraged. A missed day is a one-off. When you make it 2 days in a row, you’re building a habit. Be kind about interruptions to your practise, but don’t let the interruptions become a habit. Focus on getting back into your routine rather than dwelling on missed days.

9. Reflecting and Evolving Your Ritual

As you continue your journaling practice, take time to reflect on your experience and make any adjustments as you see opportunities for improvements. Consider the following:

Review Your Entries: Periodically read through your past entries — its always interesting to see your growth and change in attitude / motivation. Reflect on any patterns, themes, or changes over time — it gives you a really interesting perspective into yourself – kind of like the same perspective a coach would bring to the table.

Adjust Your Ritual: As you evolve, your journaling ritual may need adjustments. Experiment with different times, writing styles, meditation practices, tea blends, or candle scents to keep your ritual fresh and engaging.

Celebrate Your Progress: This one is big. When was the last time you celebrated your wins? Or are you the type to cross off the goal from your things to do list and immediately move on to the next topic? Acknowledge the insights you’ve gained through journaling and celebrate this new habit and the future growth that awaits you.

So there you have it! A whole lot of ways to making sure you’ve got higher chances of making your new journaling habit stick. Remember, the key to a successful ritual is consistency and intention. Allow yourself the freedom to explore and evolve your ritual, and enjoy the journey of self-discovery and reflection. So, grab your journal, set your intentions, and start your daily journaling ritual today. And as always, be kind to yourself and those around you!