journal entry essay example

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Basics of journal entries, related webinar.

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Module 1: Success Skills

Assignment: writing in college journal entry.

https://youtu.be/RH95h36NChI

The video above discusses beliefs students hold about college and demonstrates how those beliefs relate to test performance. Consider how beliefs might also impact a student’s performance on writing assignments.

Develop a 200–400 word journal entry that identifies three beliefs, mentioned in the video or discovered through your own observations, that relate to a student’s ability to write academic essays. Explain how these beliefs might be adjusted through the practice of metacognition to improve writing results.

Worked Example

Journal entry assignments tend to be more flexible than other types of writing assignments in college, and as a result they can be tailored to your own experiences as long as they answer the primary questions asked in the assignment.

One model of a successful entry about this topic can be found below. Feel free to include your own experiences and examples from real life as they pertain to the issue at hand.

Writing in College Journal Entry by Sandy Brown Belief: Learning is fast Related to writing essays, I could see how I could easily fall into this trap of thinking that fast is good. I have such limited time in the day to work on school assignments, that I think that whatever I can manage to get done must be the best possible work that I’m capable of doing. I should allow myself more time, though that’s easier said than done. Even with smaller writing assignments, like this one, if I give myself a day or two to sketch out ideas for what I want to say, and then reflect on it before writing it, I think I’ll do a much better job in the long run. Belief: I’m really good at multi-tasking This one is very related to the “learning is fast” idea. Watching the girl in the video do a million things while she’s studying is just like watching my own kids at night! And I’m pretty guilty of this, as well. If I can set aside a quiet part of my night, and just focus on only one assignment at a time, I think I’ll do a lot better with my writing overall. And I’ll be happier with the results. Belief: Being good at a subject is a matter of inborn talent This is actually not a belief I personally hold. I always loved to read growing up, and I still do read fiction as much as time allows. But working as a business administrator for the past 15 years has shown me that I’m pretty good with numbers and bookkeeping, too, which I wouldn’t have guessed before this job. One of my daughters is very drawn towards English and writing, and another struggles with it. They both seem to feel this is a matter of fate. I’m going to share this video with them, because I think there are ways that my daughter who struggles can be empowered to think that she CAN get better at writing, if she just keeps practicing. (This is also something I’m going to do myself…I’m very out of practice with writing for school!)

• Revision and Adaptation. Provided by : Lumen Learning. License : CC BY: Attribution
• Writing Strategies. Provided by : Lumen Learning. Located at : https://courses.candelalearning.com/lumencollegesuccess/chapter/writing-strategies/ . License : CC BY: Attribution
• How to Get the Most Out of Studying: Part 1 of 5, Beliefs That Make You Fail... Or Succeed. Authored by : Samford Office of Marketing and Communication. Located at : https://youtu.be/RH95h36NChI . License : All Rights Reserved . License Terms : Standard YouTube License

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How do I write a journal entry?

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Answered By: Paul Lai Last Updated: Jul 17, 2023     Views: 44640

Journal entries are often, though not always, meant to be reflective. To write a strong journal entry, take the following steps:

1. Read the prompt carefully.

What is the required mode of reflection? Are you supposed to be comparing ideas? Asking a question? Presenting information? Highlighting thoughts? Be sure to follow the instructions given.

2. Consider requirements.

How many words should the journal entry be? What is the due date and time? What should the format look like? Follow your instructor's guidelines. If no specific formatting is indicated, follow general  APA guidelines , or  use a template .

3. Reflect.

After reading the required material, reflect on specific elements, examples, or experiences you would like to include in your journal entry. Use other prewriting techniques to get your ideas flowing. If you get stuck, see the Writing Center’s  tips on avoiding writer’s block .

4.   Outline.

Create a thesis (even if it is only a miniature) to give your readers an area of focus. Then outline the points that you will cover. Be sure to include a brief introduction and conclusion (one sentence for each is often sufficient). Even journal entries can benefit from outlining, so  view some outlining strategies  to get started.

5.   Draft.

Go ahead and get started! Use your outline as a starting point, and review the Writing Center's  resources on using scholarly tone  as you write. Give credit to outside sources if you use them. See  an explanation of how to cite  if you are not sure how to best give credit to your sources.

Additional Resources:

• See the Writing Center's  tips for how to write other common course assignments.  
• View the archived and recorded webinar, "What About Me? Using Personal Experience in Academic Writing."

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Other questions about your doctoral capstone or the Form & Style review? E-mail the Dissertation Editors at  [email protected] .

Want to peruse other writing resources?  Go to the Writing Center’s homepage . 

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How to write and structure a journal article

Sharing your research data  can be hugely  beneficial to your career , as well as to the scholarly community and wider society. But before you do so, there are some important ethical considerations to remember.

What are the rules and guidance you should follow, when you begin to think about how to write and structure a journal article? Ruth First Prize winner Steven Rogers, PhD said the first thing is to be passionate about what you write.

Steven Nabieu Rogers, Ruth First Prize winner.

Let’s go through some of the best advice that will help you pinpoint the features of a journal article, and how to structure it into a compelling research paper.

Planning for your article

When planning to write your article, make sure it has a central message that you want to get across. This could be a novel aspect of methodology that you have in your PhD study, a new theory, or an interesting modification you have made to theory or a novel set of findings.

2018 NARST Award winner Marissa Rollnick advised that you should decide what this central focus is, then create a paper outline bearing in mind the need to:

Isolate a manageable size

Create a coherent story/argument

Make the argument self-standing

Target the journal readership

Change the writing conventions from that used in your thesis

Get familiar with the journal you want to submit to

It is a good idea to choose your target journal before you start to write your paper. Then you can tailor your writing to the journal’s requirements and readership, to increase your chances of acceptance.

When selecting your journal think about audience, purposes, what to write about and why. Decide the kind of article to write. Is it a report, position paper, critique or review? What makes your argument or research interesting? How might the paper add value to the field?

If you need more guidance on how to choose a journal,  here is our guide to narrow your focus.

Once you’ve chosen your target journal, take the time to read a selection of articles already published – particularly focus on those that are relevant to your own research.

This can help you get an understanding of what the editors may be looking for, then you can guide your writing efforts.

The  Think. Check. Submit.  initiative provides tools to help you evaluate whether the journal you’re planning to send your work to is trustworthy.

The journal’s  aims and scope  is also an important resource to refer back to as you write your paper – use it to make sure your article aligns with what the journal is trying to accomplish.

Keep your message focused

The next thing you need to consider when writing your article is your target audience. Are you writing for a more general audience or is your audience experts in the same field as you? The journal you have chosen will give you more information on the type of audience that will read your work.

When you know your audience, focus on your main message to keep the attention of your readers. A lack of focus is a common problem and can get in the way of effective communication.

Stick to the point. The strongest journal articles usually have one point to make. They make that point powerfully, back it up with evidence, and position it within the field.

How to format and structure a journal article

The format and structure of a journal article is just as important as the content itself, it helps to clearly guide the reader through.

How do I format a journal article?

Individual journals will have their own specific formatting requirements, which you can find in the  instructions for authors.

You can save time on formatting by downloading a template from our  library of templates  to apply to your article text. These templates are accepted by many of our journals. Also, a large number of our journals now offer  format-free submission,  which allows you to submit your paper without formatting your manuscript to meet that journal’s specific requirements.

General structure for writing an academic journal article

The title of your article is one of the first indicators readers will get of your research and concepts. It should be concise, accurate, and informative. You should include your most relevant keywords in your title, but avoid including abbreviations and formulae.

Keywords are an essential part of producing a journal article. When writing a journal article you must select keywords that you would like your article to rank for.

Keywords help potential readers to discover your article when conducting research using search engines.

The purpose of your abstract is to express the key points of your research, clearly and concisely. An abstract must always be well considered, as it is the primary element of your work that readers will come across.

An abstract should be a short paragraph (around 300 words) that summarizes the findings of your journal article. Ordinarily an abstract will be comprised of:

What your research is about

What methods have been used

What your main findings are

Acknowledgements

Acknowledgements can appear to be a small aspect of your journal article, however it is still important. This is where you acknowledge the individuals who do not qualify for co-authorship, but contributed to your article intellectually, financially, or in some other manner.

When you acknowledge someone in your academic texts, it gives you more integrity as a writer as it shows that you are not claiming other academic’s ideas as your own intellectual property. It can also aid your readers in their own research journeys.

Introduction

An introduction is a pivotal part of the article writing process. An introduction not only introduces your topic and your stance on the topic, but it also (situates/contextualizes) your argument in the broader academic field.

The main body is where your main arguments and your evidence are located. Each paragraph will encapsulate a different notion and there will be clear linking between each paragraph.

Your conclusion should be an interpretation of your results, where you summarize all of the concepts that you introduced in the main body of the text in order of most to least important. No new concepts are to be introduced in this section.

References and citations

References and citations should be well balanced, current and relevant. Although every field is different, you should aim to cite references that are not more than 10 years old if possible. The studies you cite should be strongly related to your research question.

Clarity is key

Make your writing accessible by using clear language. Writing that is easy to read, is easier to understand too.

You may want to write for a global audience – to have your research reach the widest readership. Make sure you write in a way that will be understood by any reader regardless of their field or whether English is their first language.

Write your journal article with confidence, to give your reader certainty in your research. Make sure that you’ve described your methodology and approach; whilst it may seem obvious to you, it may not to your reader. And don’t forget to explain acronyms when they first appear.

Engage your audience. Go back to thinking about your audience; are they experts in your field who will easily follow technical language, or are they a lay audience who need the ideas presented in a simpler way?

Be aware of other literature in your field, and reference it

Make sure to tell your reader how your article relates to key work that’s already published. This doesn’t mean you have to review every piece of previous relevant literature, but show how you are building on previous work to avoid accidental plagiarism.

When you reference something, fully understand its relevance to your research so you can make it clear for your reader. Keep in mind that recent references highlight awareness of all the current developments in the literature that you are building on. This doesn’t mean you can’t include older references, just make sure it is clear why you’ve chosen to.

How old can my references be?

Your literature review should take into consideration the current state of the literature.

There is no specific timeline to consider. But note that your subject area may be a factor. Your colleagues may also be able to guide your decision.

Researcher’s view

Grasian Mkodzongi, Ruth First Prize Winner

Top tips to get you started

Communicate your unique point of view to stand out. You may be building on a concept already in existence, but you still need to have something new to say. Make sure you say it convincingly, and fully understand and reference what has gone before.

Editor’s view

Professor Len Barton, Founding Editor of Disability and Society

Be original

Now you know the features of a journal article and how to construct it. This video is an extra resource to use with this guide to help you know what to think about before you write your journal article.

Expert help for your manuscript

Taylor & Francis Editing Services  offers a full range of pre-submission manuscript preparation services to help you improve the quality of your manuscript and submit with confidence.

Related resources

How to write your title and abstract

Journal manuscript layout guide

Improve the quality of English of your article

How to edit your paper

Artist Blog

Personal Growth

Reflective writing: personal journal entry examples, what is reflective writing.

According to the  UNSW , reflective writing is:

“A form of personal response to experiences, situations, events or new information. It is a processing phase where thinking and learning take place.”

It is a critical form of in-depth learning, as it bridges the gap between our external experiences and you – in a way that can be traced (through writing).

The beauty of reflective writing is that there is no wrong way of going about it.

It is tentative, private, and solely about exploring your thoughts and insights about life.

Today, I wanted to write to you a more personal blog post, because I feel as if I’ve been missing this for quite a while from my blog.

I want to share with you a couple of my recent reflective journal entries.

I like to journal everyday during my spare time.

It’s a great way to piece my thoughts together and be a little more self-aware about my life.

I would like to say that these are my raw writings: They have not been edited and I do not premeditate very much before I start writing.

My writing may be elementary in that regard and not so eloquent, but I hope this helps any of you who are wanting to get into reflective journaling.

You definitely don’t have to be a great writer.

There will be a lot of cringey things that come out during your writing sessions… but there will also be so much of yourself that you will love that comes out as well.

So I hope you enjoy. I hope this inspires you even just a little bit.

Reflective Journal Entry #1: From 1/6/19

The time I have with myself is the most important.

I change. I grow. I know myself a little more each time.

I want my voice back.

This year, I would like to work on that a bit more: Finding my voice.

Knowing who I am just a little bit better.

So that I can love me more with each and every passing day.

The thought is a little sad actually: We are all so busy with our lives, we don’t have enough time to grow.

And I find that just spending 1-2 hours by yourself, for yourself, isn’t enough at all.

It takes 5+ hours sometimes of contemplation, of feeling, or exploring that tentative zone of darkness within us.

Because it’s within that dark zone where the best and beautiful parts of ourselves “hide”.

And they “hide” only because there is nothing like it in the physical world for us to compare it to.

For it to be known as real.

It takes time and presence to translate those “things” in the darkness into something of words, feelings, thoughts, and ideas.

The beginning is never easy.

More than anything in life, we as people need this.

For art. For beauty. For poetry. For love. For souls.

It all begins this way.

In understanding.

Reflective Journal Entry #2: 1/6/19

My eyes are getting heavier tonight.

I should sleep soon.

It’s funny how I always think I have nothing to say but once I play with the start of ideas, it all starts to come down like rain.

I needed this.

To know I still have it in me.

If I were to ever lose this part of myself… I’m not sure how I’d take that.

For sure, I would feel so sad and so alone. Lost even.

Writing is another love of mine.

Writing is a form of looking in the mirror.

Like drawing a figure.

It is the drawing of one’s soul.

Of one’s subconscious.

Perhaps if you write the cusp of one’s soul and draw it out like a thread from the tangle of nothingness.

And perhaps soon – it can become poetry.

Reflective Journal Entry #3: 1/7/9

The mind can be its own worst enemy sometimes… More so than any angry comment, uncaring action, or thoughtlessly spewed words by others to you.

You say the worst things to yourself.

You make yourself cry and you mean to make yourself cry. Why?

Why are you so mean to yourself? 

The world can be so hurtful sometimes, so why must you stoop so low to even yourself?

You must take care of yourself even more so during the times the world is busy and can’t seem to care at the moment for you.

Later, they will ask for forgiveness.

Later, they will be kind and care.

Later they will explain.

But right now, you must not hurt yourself even more.

Reflective Journal Entry #4: 1/8/19

Am I always going to keep others at arm’s length?

You will never be able to make true, close friends like that.

You must learn to give completely.

Not be afraid.

Freely love.

Freely give love and affection to everyone.

It is what you are missing the most from life right now.

Love not just internally.

Let the love go everywhere around you.

Stop being so afraid of getting hurt.

You will gain more than what you could ever lose.

I named my painting “What I See of You”. My art is a reminder of how much I love and care for people.

Reflective Journal Entry #5: 1/12/19

Why would I care about how I look?

What’s the purpose for it?

So that I can be liked by others?

I won’t fall for it. 

Because when I open my eyes and look around – I already know how beautiful I am.

To be able to see a world as rich, peaceful, beautiful as this – whether I am in a messy, ill-lit room or in a forest path – it is all so, so very beautiful.

And only beautiful eyes can do that.

Only a beautiful mind.

Only a beautiful heart.

So I don’t care how I look.

This life is beautiful.

I know I am beautiful.

Reflective Journal Entry #6: 1/12/19

Every person has a story that will make you cry.

Make you feel everything a human being should feel from another person: Love. Sympathy. Care.

It is all there. Hidden –

Until you ask. Until there is trust. Until there is vulnerability.

So never be afraid of the past and never be afraid of sharing your truth.

It is meant to be shared.

Your story has the power to change someone’s life merely through a few sentences.

RELATED BLOG POSTS:

100 Life Lessons I’ve Learned Stream of Consciousness in Journal Writing  100 Questions to Ask Yourself for Self Growth  100 Journal Prompts for Self Discovery

Thank you again my lovely readers for another blog post.

This one was a bit harder to put out as it is leaning more on the personal side and the writing is not something I would normally feel comfortable sharing with others, but I hope that there is even the smallest thing you can take with you from this little piece of writing.

Also, these journal entries may seem a bit random because I do not offer a backstory of what happened to instigate the certain train of thought.

I rarely go into detail in my journals of my daily happenings.

I’m not exactly sure why.

I don’t personally feel the need to record the exact things that happened during my day: Just the afterthoughts that come from such experiences.

I guess, I find those the most important in my day-to-day.

Please like, comment, or share down below if you enjoyed this blog post. Let me know if you would like more blog posts like this in the future. This is a fairly exploratory piece for me.

Anyways, I hope you have a wonderful day my lovely readers! Thank you <3

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5 comments on “ Reflective Writing: Personal Journal Entry Examples ”

Hi, dear! I was looking for journaling prompts when I found you. And now I’m here for already an hour. I like your self-discovery path. It so resonates with what I experience in my life. Especially about finding and getting my voice back. And I’ve been dreaming about my personal blog to share my thoughts. My name is Irina, I’m 32. I live in Russia near Moscow. Your 100 Journal prompts for Self Discovery go to my journal. I have an idea to take A4 notebook and share every page in three parts and fill one part for one day, f.e. 23/1/19. And feel the same page next year this day and see where I am and where I was. I can take one question. Or different questions. And use one journal for three years to see my growth, my transformation.

Hi Irina, thank you for leaving such a beautiful comment! I love your journaling idea to see how one’s mind changes over the course of each passing year. I have never tried that – but I can see how beautiful such a self-discovery would be. I’m glad you enjoyed these blog posts and I hope you have a wonderful day <3

I love it🖤. And the design of the website is very aesthetic.

I loved this!! Hoping to read more like this in the future. Great work. – getsuga tenshou

I looooove these! My reflective journal has played a huge, helpful part in helping me to process things that have happened to me and ensure that I don’t just continue to cycle, repeating patterns that don’t serve me well.

Sample Papers

This page contains sample papers formatted in seventh edition APA Style. The sample papers show the format that authors should use to submit a manuscript for publication in a professional journal and that students should use to submit a paper to an instructor for a course assignment. You can download the Word files to use as templates and edit them as needed for the purposes of your own papers.

Most guidelines in the Publication Manual apply to both professional manuscripts and student papers. However, there are specific guidelines for professional papers versus student papers, including professional and student title page formats. All authors should check with the person or entity to whom they are submitting their paper (e.g., publisher or instructor) for guidelines that are different from or in addition to those specified by APA Style.

Sample papers from the Publication Manual

The following two sample papers were published in annotated form in the Publication Manual and are reproduced here as PDFs for your ease of use. The annotations draw attention to content and formatting and provide the relevant sections of the Publication Manual (7th ed.) to consult for more information.

• Student sample paper with annotations (PDF, 5MB)
• Professional sample paper with annotations (PDF, 2.7MB)

We also offer these sample papers in Microsoft Word (.docx) format with the annotations as comments to the text.

• Student sample paper with annotations as comments (DOCX, 42KB)
• Professional sample paper with annotations as comments (DOCX, 103KB)

Finally, we offer these sample papers in Microsoft Word (.docx) format without the annotations.

• Student sample paper without annotations (DOCX, 36KB)
• Professional sample paper without annotations (DOCX, 96KB)

Sample professional paper templates by paper type

These sample papers demonstrate APA Style formatting standards for different professional paper types. Professional papers can contain many different elements depending on the nature of the work. Authors seeking publication should refer to the journal’s instructions for authors or manuscript submission guidelines for specific requirements and/or sections to include.

• Literature review professional paper template (DOCX, 47KB)
• Mixed methods professional paper template (DOCX, 68KB)
• Qualitative professional paper template (DOCX, 72KB)
• Quantitative professional paper template (DOCX, 77KB)
• Review professional paper template (DOCX, 112KB)

Sample papers are covered in the seventh edition APA Style manuals in the Publication Manual Chapter 2 and the Concise Guide Chapter 1

Related handouts

• Heading Levels Template: Student Paper (PDF, 257KB)
• Heading Levels Template: Professional Paper (PDF, 213KB)

Other instructional aids

• Journal Article Reporting Standards (JARS)
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Sample student paper templates by paper type

These sample papers demonstrate APA Style formatting standards for different student paper types. Students may write the same types of papers as professional authors (e.g., quantitative studies, literature reviews) or other types of papers for course assignments (e.g., reaction or response papers, discussion posts), dissertations, and theses.

APA does not set formal requirements for the nature or contents of an APA Style student paper. Students should follow the guidelines and requirements of their instructor, department, and/or institution when writing papers. For instance, an abstract and keywords are not required for APA Style student papers, although an instructor may request them in student papers that are longer or more complex. Specific questions about a paper being written for a course assignment should be directed to the instructor or institution assigning the paper.

• Discussion post student paper template (DOCX, 31KB)
• Literature review student paper template (DOCX, 37KB)
• Quantitative study student paper template (DOCX, 53KB)

Sample papers in real life

Although published articles differ in format from manuscripts submitted for publication or student papers (e.g., different line spacing, font, margins, and column format), articles published in APA journals provide excellent demonstrations of APA Style in action.

APA journals began publishing papers in seventh edition APA Style in 2020. Professional authors should check the author submission guidelines for the journal to which they want to submit their paper for any journal-specific style requirements.

Credits for sample professional paper templates

Quantitative professional paper template: Adapted from “Fake News, Fast and Slow: Deliberation Reduces Belief in False (but Not True) News Headlines,” by B. Bago, D. G. Rand, and G. Pennycook, 2020, Journal of Experimental Psychology: General , 149 (8), pp. 1608–1613 ( https://doi.org/10.1037/xge0000729 ). Copyright 2020 by the American Psychological Association.

Qualitative professional paper template: Adapted from “‘My Smartphone Is an Extension of Myself’: A Holistic Qualitative Exploration of the Impact of Using a Smartphone,” by L. J. Harkin and D. Kuss, 2020, Psychology of Popular Media , 10 (1), pp. 28–38 ( https://doi.org/10.1037/ppm0000278 ). Copyright 2020 by the American Psychological Association.

Mixed methods professional paper template: Adapted from “‘I Am a Change Agent’: A Mixed Methods Analysis of Students’ Social Justice Value Orientation in an Undergraduate Community Psychology Course,” by D. X. Henderson, A. T. Majors, and M. Wright, 2019,  Scholarship of Teaching and Learning in Psychology , 7 (1), 68–80. ( https://doi.org/10.1037/stl0000171 ). Copyright 2019 by the American Psychological Association.

Literature review professional paper template: Adapted from “Rethinking Emotions in the Context of Infants’ Prosocial Behavior: The Role of Interest and Positive Emotions,” by S. I. Hammond and J. K. Drummond, 2019, Developmental Psychology , 55 (9), pp. 1882–1888 ( https://doi.org/10.1037/dev0000685 ). Copyright 2019 by the American Psychological Association.

Review professional paper template: Adapted from “Joining the Conversation: Teaching Students to Think and Communicate Like Scholars,” by E. L. Parks, 2022, Scholarship of Teaching and Learning in Psychology , 8 (1), pp. 70–78 ( https://doi.org/10.1037/stl0000193 ). Copyright 2020 by the American Psychological Association.

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These papers came from real students who gave their permission to have them edited and posted by APA.

How to Write a Reflective Journal with Tips and Examples

• How To Create a Reflective Journal

One of the most commonly used and therapeutic ways to utilize your journal is to reflect upon experiences you deem profound or that had an impact on your life. Getting it all down on paper can really give you a completely different perspective on things. Writing in your journal can be an incredibly useful tool to help you better understand yourself and the world you operate in. Reflective learning journals are also a great way to find creative solutions to difficult problems.

So, what exactly is a Reflective Journal?

A reflective journal (aka a reflective diary) is the perfect place to jot down some of life's biggest thoughts. In a reflective journal, you can write about a positive or negative event that you experienced, what it means or meant to you, and what you may have learned from that experience.

A well-written journal can be an important tool. As with any tool, to get the most benefits, you need practice. This could mean forcing yourself to write, at first, but after a while, it will become like second nature. Write down your entry as soon as possible after the event. This way, the details will still be fresh in your mind, which will help later in your analysis.

5 Reasons To Write a Reflective Journal

Reflective journals are most often used to record detailed descriptions of certain aspects of an event or thought. For example, who was there, what was the purpose of the event, what do you think about it, how does it make you feel, etc. Write down everything, even if you don't have a clear idea of how this information will be helpful. 

Here are some of the most common reasons why people find reflective journals so useful:

• To make sense of things that happened. What you write should sound as if you are describing the details to someone who wasn't there. Be as descriptive as possible. Just the act of writing down the details of what happened may give you perspective that you may not have otherwise considered had you just continued to think about it.
• To speculate as to why something is the way it is.  Your views can come from your own common sense, or from something you have heard at a lecture or read in a book. Either way, speculating why something is the way it is can be a very useful exercise in reasoning.
• To align future actions with your reflected values and experiences.  After positing your interpretation, continue to observe the subject of your speculation to decide whether you want to stick to your original views, or make changes. That is one of the great things about an online journal--you can make changes to your entries at any time.
• To get thoughts and ideas out of your head.  Writing down your thoughts can help relieve pressure or help resolve problems. It will also help you focus the task at hand.
• To share your thoughts and ideas with others.  Getting opinions from others about what you wrote can help you clarify your feelings for a deeper understanding of yourself.

The Reflective Journal Thought Process

When writing a reflective journal, you are simply documenting something that has happened in your life that requires you to make a change or consider the impact of your decision. Your journal, in many ways, is a dialogue that you are having with yourself. You are forcing your brain to think critically about something and to produce written words accordingly.

The worst thing you can do to a creative flow is to start inputting criticism before your thought is complete. Allow yourself the time to make a mistake and keep going. Who cares if you didn't phrase that exactly how you should have or you didn't spell that word right? Those things just aren't important here. Find whatever works for you.

4 Tips To Get Your Reflective Journaling Started

Writing a reflective journal requires not only that you describe a learning experience, but also that you analyze the topics covered and articulate your feelings and opinions about the subject matter. There is no set structure for writing a reflective journal, as the diary is meant for your own use. The writing process is entirely free-form. However, there are certain guidelines to follow that will make you more successful at this. Here are some basic tips at how to write a reflective journal. 

1. Always Keep the Journal Nearby

The first step in learning how to write a reflective journal is as simple as being prepared to jot down your thoughts and opinions on something you are learning anytime the mood strikes. For example, if you have an insightful observation about a book you're reading while on the bus, it pays to have your journal with you. Penzu's free diary software  come in handy in such a situation, as online and mobile entries can be made in your Penzu journal from any location.

2. Make Regular Entries

While you can write in whatever form and style you please, it's important to write regular entries, even if a moment of inspiration doesn't arise. This ensures you are reviewing content and actively thinking about what you have learned. This will develop your writing and critical thinking skills while keeping you organized. In the end, this should enable you to better understand specific topics you are studying.

3. Participate, Observe, Summarize and Contemplate

While reflecting is the main part of keeping a reflective diary, it's also vital that you first participate in a learning activity, make observations and summarize facts and experiences. For example, if you are writing a lab for science class, be sure to first cover what you did and what the goal and outcome of the experiment was prior to elaborating on your ideas and opinions of what was discovered. Reflective journaling is first about participating and observing before writing.

4. Review Regularly

Take time to read over previous journal entries and see how new experiences, additional knowledge and time have altered how you think and feel about the material you've been analyzing and contemplating. This will make the journal more valuable to you personally, as it will shed light on how you've grown. 

Reflective Journal Topic Examples

To create a reflective journal that really provides detail on your overall perspective on a variety of different situations, consider using one of the prompts below to help with your thought process.

• Write about which relationships have the most meaning to you and why. Include ways you can grow to help maintain these close relationships and get rid of the toxic relationships currently in your life.
• Write about what you are learning at school or in college.
• Write about someone in your life who has experienced a positive change and how you can learn from their situation.
• Write about what you want out of the next five years of your life and what you can do to achieve these goals.

If you’re looking for more topic examples, check out these great reflective journal prompts

Reflective Journal Example

The passage below is a sample reflective diary entry about losing a job:

“This week I lost my job because my employer thought I was not consistent in my work. At first I was a little upset, because I'm always on time, and I complete what I can by the end of the day. I couldn't figure out what she meant by stating that I wasn't consistent in my work. After thinking about the situation, I realized that I can only complete the work assigned to the best of my ability. What she doesn't realize is that the problem started because I constantly received incomplete reports. Whoever ends up with my former job will have the same issues if that problem isn't addressed first. However, knowing that I did what I could will allow me to continue to move forward with a positive outlook for the future.

A reflective journal is a personal account of an educational experience that offers a variety of benefits, from enhancing your writing skills and helping you retain information to allowing you to express your thoughts on new ideas and theories.

When keeping a reflective journal, it's important that you have privacy and convenience. Penzu's online account and mobile platform offer secure access and the ability to write entries from anywhere, and your diary will never get lost or stolen.

There's no time like the present - start your free online journal today!

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Turning a Journal Entry Into a Personal Essay

Your journal can be a great resource for personal writing for publication

Although for many people a journal is something that contains thoughts, ideas, and feelings that will never be shared with others, for some people, a journal can serve as a resource for future writing projects. Ralph Waldo Emerson called his journal his “savings bank” — a library he could reference when he needed an idea for a new piece of writing.

For writers who are interested in writing personal essays for publication, a journal is an invaluable resource. Since a journal often contains your contemporaneous thoughts, it can help you navigate the truth in what you were feeling in the moment. Journaling also gets us into the habit of using the written word to express our thoughts, fears, and feelings, which is a necessary skill for personal essay writing.

There can be some traps for personal essay writers when it comes to journals, though. Mainly: you sit down to read through an old journal entry and you think, “Hey, this is pretty good. Maybe I’ll just publish it like this.”

More times than not, publishing a journal entry as-is is not the way to go. Below, you’ll find some tips on what you should consider if you are ready to take something from your journal and turn it into a personal essay, either to publish on your own blog or to submit for publication in a literary journal or magazine.

Think about structure

One of the best things about writing in a journal is that we don’t have to worry about structure. For an essay, though, we do need to think about structure. Although a personal essay is perhaps less structured than an academic one, we still need to draw the reader in, establish what it is we’re going to be exploring, and we should ideally have both a climax and a resolution that sums up what we learned through the experience detailed in the essay.

Sometimes, the structure an essay will require will not mean laying out the events as they happened chronologically in real life. It’s possible your journal might. Creating an outline may help you to extract the details you need from the journal in a way that will best serve the essay.

Borrow phrasing from yourself

When we write in our journals, we’re typically writing in a way that is unfiltered and pure. Some of the best writing lies in phrases that were not prepared for an audience, because when we wrote them, we weren’t worrying about how they would be perceived, but rather how they represented what we were truly experiencing or feeling at the time. Our journals are chock full of these pure phrases. Though it may not make sense to directly transcribe your journal entry into an essay, it definitely makes sense to pay attention to some of the phrasing you created in your private writing, and use it where effective.

Poetic licence

Though the personal essay is a non-fiction form of writing, sometimes we need to condense timelines or reduce minutia when preparing to relay an experience to a wider audience. When we’re using our journals as resources, we will sometimes come across details that had otherwise slipped our minds but, because they’re in the journal, are brought to the forefront of our memories. Just because something was included in your journal doesn’t necessarily mean it’s a detail that is required for a reader to understand your story in your essay. Choose your details wisely. Just like how in fiction writing most details should move the story along, in non-fiction writing, most details should have relevance to the ultimate topic we are exploring. This isn’t necessarily true when we’re just writing in our journals. Be choosy about what details you extract.

Be True to Yourself

The number one authority on you is, well, you. When we are writing personal essays from memory, sometimes we mix perspective, grudges, and time into the original ingredients, which in turn creates a retelling of something that is not as accurate as it could be. A journal affords us the opportunity to visit with, in a sense, our former self — the person who was experiencing something in the moment and was reflecting about it right there and then, before time, perspective, and other things had had time to meddle. Though sometimes it can be hard, it is at the very least a good exercise (if not good practice) to use those impressions to describe what you were going through at the time, rather than to let your current perspective color your descriptions. This is where journaling can help the personal essay writer the most.

We hope that as you navigate your journaling practice and your work as an essayist, you’ll find that they will be beneficial to one another. Your journal is, much like Emerson said, a savings bank for your future writerly self — it is chock full of ideas, emotions, and notions. Happy writing!

Diarly is secure, simple & beautiful. Start your digital journal today!

Lauren Harkawik

Lauren Harkawik is a journalist, essayist, and fiction writer based in Vermont. You can read her writing on her website.

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Journal Writing for Graduate Students

By  Justin Dunnavant

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Justin Dunnavant is a PhD student in Anthropology at the University of Florida. You can find him on Twitter @archfieldnotes or at his blog AfricanaArch .

As archaeologists, it is customary for us to keep research journals while conducting fieldwork. Earlier this year I found myself excavating in a remote part of Ethiopia, camped out on the side of a mountain. Every night I would sit down for 15 to 30 minutes and write about the day’s work, weather, new foods, and other day-to-day experiences. But in the midst of field research, the journal was not only an opportunity for personal reflection, but a source of data in and of itself. My leather-bound notebook included commentary about excavations, people, and places. I jotted down comments about interesting finds, unsolved questions, and potential research ideas. I even made a few sketches and doodles to help think through some of the more complex problems with which I was confronted. Writing in the journal at the end of the day forced me to synthesize my data and situate my work within the larger context of my overall research agenda. More importantly, I was able to reference my notes when it came time to write up my research and prepare my dissertation proposal. Near the latter part of my time in Ethiopia, I made a commitment to experiment with the idea of keeping a permanent journal when I returned to the States. Since my return in April of this year, I’ve been keeping a daily journal and seen many positive changes in research, health, and overall productivity.

My journal serves as a point of reflection for the articles I read, the writing I complete, and the conversations I have with colleagues and advisors. From these notes, I’ve been able to outline new publications as well as weigh the pros and cons of undertaking certain research projects. Perhaps most important of all, I’ve found myself consulting my journal as I compose grant proposals and research agendas. Looking back on the process, journaling has helped me to understand how much work I can realistically complete in a given day and saved me a lot of time and stress associated with overcommitting myself to too many tasks.

In addition to keeping track of my research, journaling has enabled me to track my progress in a number of other health-related goals. Over the years I’ve found that I’m bad at keeping New Year’s Resolutions but much better at “New Academic Year’s Resolutions”—for some reason, August has always been a better month than January for starting and maintaining new habits. In an effort to get healthier this school year , I’ve started cooking more, snacking less, and staying active. In my journal I keep track of recipes that taste good, healthy snack alternatives, and my 5K training regimen. Since I’ve stopped eating past 9:00pm and started eating breakfast on a regular basis, I’ve noticed that my 5K times have improved and I’ve been able to cut back on coffee while still having more energy during the day. In the past I’ve also had trouble with waking up early and convinced myself that I’m just not a morning person. However, forcing myself to wake up early on the weekends—as well as the weekdays—has made it much easier to maintain the habit of the 7:00am wake-up call.

Productivity

Related to my overall health, I’ve also see dramatic changes in my productivity as a graduate student. Keeping a journal has forced me to establish a regular writing routine . Creating and maintaining a writing routine has been one of the most fundamental pieces of advice promoted in books on writing and completing the dissertation . It helps to build momentum in research and writing, making it easier to push past writer’s block . Setting small goals of a few hundred words per day in a journal can lead to real progress when it comes to writing longer journal articles, grants, thesis chapters, and ultimately the dissertation. I usually begin or amend a journal entry just before I start working on a larger focused writing project to clear my mind of any lingering distractions. As a form of writing yoga , “It is a way to let your mind run around for a little while, after being penned up for so long in the strict confines of the dissertation-style of writing.”

Journal-Writing Prompts

Many people are hesitant to keep journals because they feel they have to commit to writing a lot of words or stick to a heavy regimen. When I began writing, my initial entries were short—no more than a couple hundred words per day. It wasn’t until several weeks later that my entries began to top 400-500 words. Writing journal entries should be therapeutic, not cumbersome, and you should feel no requirement to meet word limits—at least in the initial phases.

The most difficult aspect of keeping a journal is trying to determine what you should write about. There are a number of writing prompts out there, but I’ve found that writing about new habits, goals, and interesting life occurrences is the best starting point. I determined early in the journaling process that my goal was to track my research, health, and productivity. With those goals in mind, I began to track my progress and adopt new habits that worked for me. If you are teaching this semester or working as a graduate assistant, you may want to consider keeping a teaching journal to better understand which lesson plans work and note potential areas for improvement.

Journal-Writing Apps

If you are considering keeping a journal, there are several different ways you can go about it. There are plenty of journaling apps for iOS and Android devices, but many people prefer the traditional pen and pad for their journaling needs. It provides a moment to detach and unplug from the electronics at the end of the day and the freedom to doodle when necessary. If you are comfortable with being more open with your journal, you can turn to the internet and start blogging about your research.

I currently use at traditional pen and pad when writing in the field and the DayOne app for everyday writing back when I’m back at school. The DayOne app sits on my phone’s home screen and my desktop, allowing me to make notes throughout the day and upload a photo for reminders and note-taking. More importantly, the app allows me to tag entries so that I can quickly search for #researchideas, #health, and #productivity. I use my journal to track my study hours, workout routines, and other aspects of my research that I need to more critically analyze. For those who like to keep more private information, DayOne also allows you to protect your journal with a unique password. It should be noted that the one of the major drawbacks of mobile journals is their inability to accommodate doodling and sketching, which I find important, especially for fieldwork.

Do you keep a journal? How has it helped you in your research and as a graduate student?

[Image by Flickr user Abizern and used under Creative Commons licensing.]

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Writing in a Journal: A Short Course on Journal Writing for 2023

Do any of the following statements or questions sound like you?

• “I don’t have time to write a journal!”
• “I don’t know what to write about!”
• “How do I get started?
• “I’m a lousy writer!”

If so, then this short course on journal writing is for you! Here are five easy steps to get started with writing, eight suggestions for new journal writers, and 14 writing techniques for your journal.

How to Get Started with Journal Writing

It’s Easy to W.R.I.T.E.

Just try these five easy steps. You’ll be writing in no time!

W – What do you want to write about? What’s going on? How do you feel? What are you thinking about? What do you want? Name it.

R – Review or reflect on it. Close your eyes. Take three deep breaths. Focus. You can start with “I feel…” or “I want…” or “I think…” or “Today….” or “Right now…” or “In this moment…”

I –  Investigate your thoughts and feelings. Start writing and keep writing. Follow the pen/keyboard. If you get stuck or run out of juice, close your eyes and re-center yourself. Re-read what you’ve already written and continue writing.

T – Time yourself. Write for 5-15 minutes. Write the start time and the projected end time at the top of the page. If you have an alarm/timer on your PDA or cell phone, set it.

E – Exit smart by re-reading what you’ve written and reflecting on it in a sentence or two: “As I read this, I notice—” or “I’m aware of—” or “I feel—”. Note any action steps to take.

In summary….it’s easy to W.R.I.T.E. ! W hat topic? R eview/reflect I nvestigate T ime yourself E xit smart

Looking for free journaling workshops?  Check out our on-demand courses including “ J is for Journal: A Short Course on Writing for Healing, Growth, and Change ,” with seven lessons containing a total of 68 writing prompts!

Eight Suggestions for New Journal Writers

1. protect your privacy..

Store your journal in its own special place so that the temptation for others to read is diminished. Ask for agreement with your housemates that your journal is private. Reserve the first page of any new journal for your name and phone number or e-mail address, along with a notice: This is my personal journal. Please do not read it without my permission. If none of that would stop whoever might read your journal, get a shredder. Find a creative way to protect your privacy, such as a new gmail or yahoo account, freshly passworded, from which to write yourself at that address. Or keep your journal on a flash drive. Make your privacy an intentional act.

2. Start with an entrance meditation.

Nearly every journal technique benefits from a few minutes of focused quieting. Use visualization, soft music, candles, deep breathing, stretches, whatever works for you.

3. Date every entry.

If you only establish one habit in your journal, let it be this one! Dating every entry allows you to chronologically reconstruct your journal by date. It also lets you hear the silence between your entries.

4. Keep (and re-read) what you write.

Often the writes that feel like throw-aways contain the seeds for future insight. Keep it, re-read it later, and surprise yourself with how much you knew that you didn’t know you knew!

5. Write quickly.

You can outsmart dreaded “journal block” by writing so fast that the Internal Critic and the Internal Censor can’t keep up. Keep your pen moving!

6. Start writing; keep writing.

Start with the present moment (“What’s going on?”) Or start with a feeling (“I’m so mad I could bust!”) Or start with a story (“Today the weirdest thing happened….”) Once you’ve started, don’t go back to edit or rewrite. And don’t think too much. Let it flow.

7. Tell yourself the truth.

Your own truth is not your enemy. Don’t try to talk yourself out of knowing what you know or feeling what you feel. Give yourself permission to tell the truth. Also give yourself permission to pace yourself. If the truth seems too bright or harsh, then slow it down.

8. Write naturally.

If there is one inviolate rule of journal writing, it is that there simply are no rules! Do what works. Don’t worry about what you’re not doing. Give yourself permission. Let yourself enjoy the process!

14 Writing Techniques for Your Journal

1. sentence stem..

A sentence-completion process. Fill in the blank with a word or phrase. May be very universal (Right now I feel———-) or highly customized to an individual’s immediate question, problem or interest.

Start with the beginning of a sentence:

• Today I will—
• Right now I feel—
• The most important thing to do—
• I want—
• I need—-
• What I wish I could say to you—
• If only I could—
• I wonder–

—and finish it with a word, a thought, the rest of the sentence.

Boom. You’re done.

2. Five-Minute Sprint .

A timed writing process designed to bring focus and intensity in short bursts. Excellent for those who are resistant or aversive to journal writing, or who are uncertain about how to start, or who state they do not have time to write journals.

It’s a two-step process that couldn’t be more simple:

• Set the timer on your phone or kitchen stove. Stop writing when signaled!
• Keep your pen or fingers moving the entire time. It’s only five minutes. It goes fast.

Ready? Set your timers–and WRITE! Start with this prompt: What’s going on?

3. Inventory.

An assessment of life balance in major areas of living (health, family, home, work, spiritual/religious, emotional well-being, etc.) Gives a quick picture of which life areas might need attention.

4. Structured Write.

A series of Sentence Stems grouped and sequenced to reveal consistently deepening layers of information and awareness.

5. Clustering.

Visual free-association from a central word or phrase. Lines and circles connect key thoughts and associations to the central core. Work quickly to maximize results. A brief writing to synthesize findings may follow.

6. Lists of 100.

A list of 100 items, many of which will probably be repetitions, on a predetermined theme or topic. Repetition is an important part of the process. Topics can be about any current issue (for example: 100 Things I’m Sad About; 100 Things I Need or Want to Do; 100 Places I Would Like to See). At the end of the list, group the responses into themes and synthesize the information.

In this video, Kathleen Adams, Founder of the Center for Journal Therapy, shares what she likes about using short lists as a journaling technique.

7. Alphapoem.

Write the alphabet, A-Z, or any collection of letters, vertically down the side of a page. Then write a poem in which each successive line begins with the next letter. Excellent for groups as it promotes a high level of participation and sharing. Adolescents and reluctant writers respond well.

Check out this example of an Alphapoem:

An Alphapoem on Alphapoems   

by Kay Adams and Scribe (journal group members)                             

A nticipate a B lossoming of                                                          C reative                                                                          D elight!                                                                          E asy, really, once you                                                    F ind the rhythm and the pace.                                                      G ather up the thoughts you                                          H old secret in your heart.                                                I magine them                                                                            J ust drifting out, a                                                                    K aleidoscope of                                                                        L etters                                                                                              M aking words. N o rules to follow–except the O bvious one. P erhaps you’ll find a poet inside? Q uite likely! R ead your Alphapoems; you’ll find them S tartlingly T rue–an U nusual way to give V oice to the W himpers, wonderings, whys, wins. X hilerating feeling to find Y ou’ve reached the Z enith of the poem!

8. Captured Moments.

Vignettes capturing the sensations of a particularly meaningful or emotional experience. Written from the senses with strong descriptors. Captured Moments of beauty, joy, blessing, calm can add balance, hope and perspective to a challenging time.

9. Unsent Letters .

A metaphoric communication to another that is written with the specific intention that it will not be shared.

10. Character Sketch .

A written portrait of another person or of an aspect of the self. Can also be written about emotions by personifying an emotion and giving it a characterization – an appearance, a style of dress, a personality and temperament.

11. Dialogue.

A metaphoric conversation written in two voices. Anyone or anything is an appropriate dialogue partner. There is no constriction by time, space, physical reality or literal voice.

On the page, it looks like a script:

Me:  So how do I do this?

Dialogue Partner:  Just ask me a question, and I’ll respond.

Me:  Seems a little silly.

D.P.:  Just make it up! Write the next thing in your head.

You can write a dialogue with anyone or anything: Your Wise Self, your spouse/partner/child, your job, your body, your feelings, your dreams and desires – anything goes!

12. Perspectives .

An alteration in point of view that provides a different perspective on an event or situation. Through magical realism, we can jump time, compare alternative realities and walk a mile in another’s moccasins. The writer experiences a new dimension of time, place or voice.

• A different time:  Using imagery, time-travel to a date in the near or distant past or future. Write that altered date at the top of the page. Imagine who you are, how you feel, what is different, how a problem got solved or an issue resolved. Write in the present tense, as if it were that time.
• A different place:  When faced with a tough choice or decision, jump time and write Perspectives entries in the present tense as if you’d made each choice. One man, conflicted about applying to medical school or a psychology program, saw himself miserable as a psychiatrist and fully engaged as a psychotherapist working with veterans and their families. See what nudges forward from your subconscious mind!
• A different voice:  Write in someone else’s “I” voice, in the present tense, as if that person were writing in a journal about you or a disagreement (argument, conflict, painful difference) the two of you are experiencing.
• Another different voice:  Alter your own voice by writing in past tense, in the third-person voice (s/he, her/his), about your own experience. This pulls back the camera lens, puts you in the role of omniscient  narrator/compassionate witness and allows useful distance and objectivity. This is particularly helpful if you are working with difficult stories that can create intense emotional states.

13. Springboard.

A free-write with a prompt. Starting a free-write with the smallest structure of a question, thought or topic can focus and frame the writing session.

Here are some sample springboards:

• What’s the next thing to do?
• A year from today, I will ….
• Why don’t I … ?
• I’m sorry I didn’t….
• What am I avoiding?
• If I knew I would succeed, I would ….
• I want to overcome….
• Where am I going?
• What do I want?
• If I weren’t scared….
• What’s the best thing? What’s the worst thing?

In this video, Kathleen Adams, Founder of the Center for Journal Therapy, talks about using props to get started with writing.

14. Free Writing.

Unboundaried, unstructured, unpaced narrative writing. Useful for creative flow or spontaneous writing sessions. Can be structured by adding a time limit or page limit.

(c) Kathleen Adams. All rights reserved. For reprint permission please email us .

Center for Journal Therapy

3440 youngfield st., #411 wheat ridge, co. 80033 phone: (303) 209-9599 contact us >>.

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Examples of Reflective Writing

Types of reflective writing assignments.

A journal  requires you to write weekly entries throughout a semester. May require you to base your reflection on course content.

A learning diary is similar to a journal, but may require group participation. The diary then becomes a place for you to communicate in writing with other group members.

A logbook is often used in disciplines based on experimental work, such as science. You note down or 'log' what you have done. A log gives you an accurate record of a process and helps you reflect on past actions and make better decisions for future actions.

A reflective note is often used in law. A reflective note encourages you to think about your personal reaction to a legal issue raised in a course.

An essay diary  can take the form of an annotated bibliography (where you examine sources of evidence you might include in your essay) and a critique (where you reflect on your own writing and research processes).

a peer review  usually involves students showing their work to their peers for feedback.

A self-assessment task  requires you to comment on your own work.

Some examples of reflective writing

Social science fieldwork report (methods section).

Engineering Design Report

Learning Journal (weekly reflection)

Brookfield, S 1987, Developing critical thinkers: challenging adults to explore alternative ways of thinking and acting , Open University Press, Milton Keynes.

Mezirow, J 1990, Fostering critical reflection in adulthood: a guide to transformative and emancipatory learning , Jossey-Bass, San Francisco.

Schön, DA 1987, Educating the reflective practitioner , Jossey-Bass. San Francisco.

We thank the students who permitted us to feature examples of their writing.

Prepared by Academic Skills, UNSW. This guide may be distributed or adapted for educational purposes. Full and proper acknowledgement is required. 

Essay and assignment writing guide

• Essay writing basics
• Essay and assignment planning
• Answering assignment questions
• Editing checklist
• Writing a critical review
• Annotated bibliography
• How do I write reflectively?
• Examples of reflective writing
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How to Write a Journal Entry

Have you always wanted to express yourself but you just would not like to share it with somebody? Then writing journal entries can be of great of help to you especially if you want your thoughts materialized into words. Plus, you do not have to be worried about having another person knowing about it.

• 19+ Travel Journal Writing Examples
• 5 Reflective Writing Examples & Samples

Understanding Journal Entries

Journal entries are pieces of writing, which come individually, that will take and fill up a journal or even an ordinary notebook. It is in a journal entry where you will be able to express yourself, your personal growth, your interests, your opinions, and even the mundane things you have done and encountered in a day.

Journal entries usually come in between 500–1000 words. A journal entry may not be connected or related to a previous or the following entry unless stated. Journal entries are considered as something that is private since it is where you can be able to write with no holds barred.

When it comes to content, a journal can contain anything and everything. You can include a chronicle of what happened in your day, the summary of your deep thoughts, and you could even include your to-do tasks for the next day or tasks that you have already completed within the day.

When you would decide to write journal entries for the first time, you may want to consider starting with writing even the most ordinary events that happened in your day, the secrets you want to spill but could not spill to others, and even your most random train of thoughts.

You could also get assigned to write a journal entry for school, you may have to read the stated instructions properly as it could contain only the necessary items that you have to write for your journal entry assignment and that it could also save you some time from writing irrelevant content.

Starting a Journal

Before you would step into the world of journal writing, you just have to have the will to write in the first place. Without the will and the desire to write a journal entry, you will surely not reach even to the half of your journal. You might get discouraged at first especially if you are not confident with your writing, but do not worry because you do not have to be a renowned author to start a journal.

Keep in mind that when in writing a journal, you just have to be honest with yourself. Once you are assured that you really are willing to start writing a journal, here are the steps that can guide you:

1. Decide a comfortable space to write.

There are two spaces to consider when writing a journal. First, you have to consider where you are going to sit when writing a journal and the second is where you should be writing your journal entries.

For the first space, you have to decide on a place where you are at your most comfortable state that you would not be worrying that someone is standing behind you reading your journal entry. You would not want that, right? Additionally, you might want to remember some things that happened during your day and that you could not do so if there will be background noises and distractions as you write.

For the second space, you have to decide on a writing space where you would be writing your journal entry. Do not write anywhere and choose a kind of writing space, be it a notebook or a journal, where you will be able to write comfortably as well. You could also opt for a digital journal where you can easily add, edit, or delete some parts easily without having to deal with the mess; plus, you could easily add other elements, such as photos, that could make your journal entry more detailed.

2. Reflect on your day and ask yourself questions.

Once you have found a perfect place to write and a perfect writing space to write your journal entry on, you should now have to reflect on what happened during your day and what are the events that are journal-worthy for you. You do not have to write on this step.

If you are a newbie at journal writing, do not be too hard on yourself and just write what you can manage to write since your journal entry can just be about anything you want. If you want to write down the moments in your day that you want to have a keepsake out of, you can totally do it even by just closing your eyes and reflecting on what happened throughout your day, including what you may have felt about it.

If you find it hard to reflect, you can just start on basic questions that could help you generate content for your journal entry.

3. Start writing!

You already have what you need so that only means that the only thing left to do is the actual writing of your journal entry.

Again, if you are a beginner at writing journal entries, you can start with simple sentences that start with  “I feel,” or “I think,” or “I wonder.”  Also, do not be afraid to have a central topic for your journal entry and do not be afraid to exclude some parts of your day that you don’t feel recording, most especially if it is just too mundane and basic, such as taking a bath. Unless something remarkable happened during your bath, then you might find it important to write it down. Make sure that you make your journal a space where you can feel at your most comfortable state.

However, if you are to write a journal for an assignment in one of your classes, be sure that you will be able to follow the instructions given by your teacher or professor.

4. Re-read and add.

When you would get into writing your journal writing, there is a tendency that you might forget some things, this is why it is advised that you should go back and re-read your journal entry right after writing it. It is not really necessary for you to check whether grammar, especially the spelling and syntax, is done right and flawless, but if you see the need to edit it since it can affect the message you want to convey, then, by all means, do so.

However, if it is a journal assignment, make sure that you would also check up on your grammar and syntax since your journal will be graded by your teacher.

Additionally, add and enter any missing details on your journal entry once you notice it during your re-reading period. Write it down immediately for it may be difficult to try and remember about it the next time.

Tips for Writing Journal Entries

If you are just getting started to write your first batch of journal entries, it could get difficult for you at some point. However, once you would finally get the hang of it, your journal entries would just easily flow. Here are some tips you can make use of should you want to get better at this activity:

1. Be creative.

Journal entry writing has no limits. You do not have to stick to words and long paragraphs if that bores you. You can make use of any visual material, such as an artwork or a photograph that would make your journal writing even more memorable.

2. Write a dialogue and a memory

In your day, you might have gotten yourself into a conversation so striking you want to have a record of it and you can freely do so on your journal entry. If there was a significant moment that happened to you on that day, write it as a memory on your journal entry. When you find starting to write an entry journal difficult, you can always go these basic things to write and start from there.

3. Set a schedule.

As we mentioned earlier in the article, setting a schedule is a great first step. Decide how many times you want to write and set a schedule. Whether it be once a day, or once a week, decide on a time you want to write and don’t skip it.

4. Have fun.

Of all the things that have been written above, the only thing that you should always stick in your mind is to have fun while writing your first batch of journal entries. It is in having fun that you would just let go of anything that holds you back from writing what you want to write and just let your pen, your hand, and your thoughts do all the action.

Journal entry writing is not a chore or a requirement (unless it’s a given assignment) that you should feel so much pressure from. Free yourself from doubts and just write.

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How to Start a Journal

Last Updated: September 2, 2024 Fact Checked

This article was co-authored by Nicolette Tura, MA . Nicolette Tura is an Empowerment Coach based in the San Francisco Bay Area. Through her work, Nicolette helps high achievers discover their true potential and grow personally. She recently founded the non-profit Celestial Wellness Network and started a musical project, The Feather and Stone. With over ten years of experience in nonprofit leadership and running her own wellness business, Nicolette combines her background in psychology, mindfulness, and psychophysiology to create profound change. Nicolette has hands-on experience as a Therapy Associate, and has worked with patients recovering from neurological disorders. She offers one-on-one coaching tailored to each client's needs, with options for short-term, transformative engagements. Her personalized coaching sessions help individuals break free from self-limiting beliefs and achieve their goals. She completed a 500-hour Registered Yoga Teacher certification and is a NASM Certified Corrective Exercise Specialist. She holds a BA in Sociology from the University of California, Berkeley, and a Master’s degree is Sociology from San Jose State University. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 518,226 times.

In order to start a journal, you'll need a notebook, a writing tool, and a commitment to yourself. The first move is to write your first entry. Then, you can think about keeping up a regular journal! Use the journal as a way to explore your innermost thoughts and feelings – the things that you cannot tell anyone else.

Journal Entry Template

Preparing a Journal

• Choose between a lined or an unlined notebook. A lined notebook can be better for writing, while an unlined notebook might facilitate art and drawing. Think about how you prefer to set down your ideas, and choose a notebook that inspires you to fill it.
• If you plan to carry your notebook with you (in your purse, pack, or pocket,) make sure to use a notebook that is small enough to conveniently pack around.

• Consider numbering the pages. You can do this all at once, or you can gradually number the pages as you fill them. This can be a great way to keep track of what you write.

• Consider using a system that you can access with a password through a cloud or over the Internet. This way, you can open and edit your journal from any computer or device! Try WordPress , or even using your email client.
• For all the benefits of digital journal-keeping, you may miss the charm of a physical journal. Try it out, if you're curious. Consider keeping some notes in a physical notebook, and others in a drive on your computer.

Starting to Journal

• Write about what happened today. Include where you went, what you did, and who you spoke to.
• Write about what you felt today. Pour your joys, your frustrations, and your goals into the journal. Use the act of writing as a way to explore your feelings. Consider keeping a dream journal.
• Keep a learning log. Write about what you learned today. Use the journal as a way to explore and connect your thoughts. [4] X Research source
• Turn your experiences into art. Use the journal to write stories or poetry, to make sketches, and to plan out projects. Feel free to mix this in with your other entries.

• Imagine that you are talking to someone. Whether you are talking to a close friend or pouring your thoughts into a journal: you are putting them out into the world, and thus making them real. It can be hard to really get a grasp on what you're thinking until you make your thoughts real.

• If the timer goes off and you haven't finished journaling, then feel free to keep going. The point of the timer is not to limit you, but rather to spur you.
• This can be a great way to fit your journaling practice into the busy flow of everyday life. If you have trouble finding the time to write in your journal, then you may need to schedule it in. [9] X Research source

Keeping a Journal

• Carrying the journal around has the added bonus of keeping your words private. If you always keep your journal close, then it's less likely to fall into the wrong hands.

• Behind the books on your bookshelf.
• Under your mattress or pillow
• In the drawer of your bedside table
• Behind a picture frame
• If you do want to label it "My Journal" or "Private!" be sure to hide it well.

• Try scheduling journal time into your day-to-day flow. Some people journal before bed, or immediately after they wake. Some people journal during their daily commute or during their lunch hour. Find a time that works for you.

Community Q&A

Reader Videos

• Consider naming your journal. It might help you get into the writing mood if you feel that you are telling your story to someone. Instead of "Dear Diary," you could try something like "Dear Amanda," "Dear Julio," "Dear Puppy," etc. Thanks Helpful 22 Not Helpful 2
• Add personal information on the first page in case something happens to you and people need to know who to contact. This is also useful if you ever lose your journal. Don't add information that you aren't comfortable revealing, though. Thanks Helpful 19 Not Helpful 2

• Make sure to keep your journal safe if you don't want anyone to read it! Hide it where no one will find it: family, friends, acquaintances, or enemies. Thanks Helpful 89 Not Helpful 3

You Might Also Like

• ↑ https://www.artofmanliness.com/character/behavior/30-days-to-a-better-man-day-8-start-a-journal/
• ↑ https://www.theguardian.com/lifeandstyle/2014/mar/22/how-to-start-journal-writing-drawing
• ↑ https://www.niu.edu/citl/resources/guides/instructional-guide/reflective-journals-and-learning-logs.shtml
• ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4552
• ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
• ↑ Nicolette Tura, MA. Empowerment Coach. Expert Interview. 23 January 2020.

About This Article

To start a journal, first find an empty notebook to write in. You can decorate the notebook with stickers, drawings, magazine clippings, or anything else you want to use to personalize it. Then, open to the first page and start the first entry by writing today’s date at the top. Journal about what happened to you today, how you’ve been feeling, what your goals are, what you dreamed about last night, or anything else that’s on your mind. Journaling can be a helpful way to reflect on your feelings, keep track of important information, or organize your goals and accomplishments. Try to set aside 10-15 minutes per day to write in your journal. Whenever you start a new entry, open to a new page and write the day’s date at the top. Remember to keep your journal somewhere safe if you don’t want other people to read it, like a drawer in your room or underneath your pillow. To learn how to pick a journal that’s right for you, keep reading! Did this summary help you? Yes No

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20 Journaling Examples to Inspire Your Practice

• March 10, 2023

Home » Day One Blog » 20 Journaling Examples to Inspire Your Practice

Journaling examples can be incredibly helpful in giving you ideas and inspiration for your own journaling practice. When you’re new to journaling or feeling stuck, it can be challenging to know where to start or what to write about. But by looking at different journaling examples, you can get a sense of the possibilities and find what resonates with you.

In addition to providing ideas and inspiration, seeing some different journaling examples can help you discover new techniques and approaches to journaling. You might find that a particular type of journaling works well for you, or that a combination of different types of journaling is the most effective.

In this blog post, we’ve compiled a list of 20 journaling examples to help you get started. Whether you’re new to journaling or looking for a way to deepen your practice, there’s something here for everyone.

How to Use These Journaling Examples

When it comes to keeping a journal , the format you choose is a personal choice and should be based on your preferences and lifestyle. Some people enjoy the tactile experience of writing by hand in a physical journal, while others prefer the convenience of typing their entries on a digital device. Handwriting can be therapeutic for some and may help with memory retention, but it can also be time-consuming and difficult to organize. On the other hand, typing allows for easy editing, searchability, and accessibility on multiple devices. The format you choose for journaling should be one that you enjoy and are more likely to stick with consistently.

To make it easy for you to adapt theses journaling examples to your preferred journaling medium, we’ve focused on the content and structure of each journal entry example. Whether you prefer a physical journal and a pen, a word processor on your computer, or a journal app like Day One , the principles of effective journaling remain the same. Ultimately, the key is to choose the medium that works best for you and that you’ll be most likely to stick with over time.

Here are a few tips for using these journaling examples in your own journaling practice:

1. Choose a few journaling examples that resonate with you.

Look through the various examples and choose ones that you feel drawn to. This will make it more likely that you will actually use them and find them helpful.

2. Adapt the examples to your personal style.

Don’t feel constrained by the format or content of the examples. Customize them to your personal writing style and preferences.

3. Experiment with different formats.

Try out different journaling formats, such as a journaling app like Day One , a physical journal, or a combination of both. See which format feels most comfortable and easy to use for you.

4. Set a regular journaling schedule.

Establish a regular time as you build your journaling habit , whether it’s daily, weekly, or on a different schedule that works for you. Consistency is key when it comes to reaping the benefits of journaling .

5. Don’t worry about perfection.

Remember that your journal is for your eyes only, so don’t worry about writing perfectly or having everything figured out. Just write from the heart and let the words flow.

6. Use journal prompts for even more inspiration.

If you’re feeling stuck, use journal prompts to inspire your writing. The journaling examples provided in this post can be used as prompts or inspiration for your own writing.

7. Celebrate your progress.

Journaling can be a powerful tool for personal growth and reflection. Celebrate your progress and accomplishments as you look back on your journal entries over time.

Now, let’s dive into some journaling entries!

1. Gratitude Journal

A gratitude journal is a type of journaling where you focus on the things you’re grateful for. The practice of gratitude journaling involves writing down several things you’re thankful for each day, no matter how big or small they may be. Gratitude journaling has been shown to have numerous mental and emotional benefits, including reducing stress, improving mood, and increasing overall well-being.

By taking the time to reflect on the positive aspects of your life, you can shift your focus away from negativity and cultivate a more positive and grateful outlook. Gratitude journaling can also help you develop a greater sense of perspective and appreciation for the people, experiences, and things in your life.

To get started with gratitude journaling, simply set aside a few minutes each day to reflect on the things you’re grateful for. You can write them down in a notebook or journal, or use a gratitude app on your phone. Some people prefer to do their gratitude journaling first thing in the morning, while others find it helpful to do it at the end of the day. The most important thing is to make it a regular practice, and to focus on the positive aspects of your life.

Example Gratitude Journal Entry

Date: March 9, 2023

Today, I am grateful for:

• The warm cup of coffee I had this morning that helped me start my day off right.
• The beautiful sunrise I saw on my way to work that reminded me of the beauty in nature.
• The supportive friends and family in my life who are always there for me when I need them.
• The fact that I have a job that allows me to support myself and pursue my passions.
• The opportunity to take a walk outside during my lunch break and soak up some sunshine and fresh air.

Writing down these things I am grateful for helps me appreciate the positive aspects of my life and shifts my focus away from negativity. It reminds me that even on the toughest days, there are still things to be grateful for and that there is always something to look forward to tomorrow.

2. Travel Journal

A travel journal is a type of journaling where you record your experiences, thoughts, and observations while traveling. It’s a way to document your adventures, memories, and personal growth as you explore new places and cultures.

Travel journaling can take many forms, from a simple notebook where you write down your thoughts and observations, to a more elaborate journal with photographs, ticket stubs, and other mementos. Some people also incorporate drawings, sketches, or watercolors into their travel journals to capture the visual beauty of their surroundings.

In a travel journal, you can record things like the sights and sounds of a new city, the flavors of local cuisine, the people you meet, and the challenges and triumphs of your journey. You can also reflect on how your travels are impacting you personally and emotionally, and what you’re learning about yourself and the world around you.

Travel journaling can be a deeply personal and rewarding experience, allowing you to look back on your travels and relive your experiences long after your trip is over. It can also be a way to share your adventures with others and inspire them to explore the world around them.

Example Travel Journal Entry

July 12, 2022

Location: Paris, France

Today was my first day in Paris and it was absolutely magical. I woke up early and headed straight to the Eiffel Tower to catch the sunrise. The view from the top was breathtaking, with the sun just peeking over the horizon and casting a warm glow over the city.

After breakfast at a local cafe, I spent the rest of the day exploring the city on foot. I walked along the Seine River, admiring the beautiful architecture of the buildings and bridges. I stopped at Notre-Dame Cathedral, which was just as stunning as I had imagined.

In the afternoon, I visited the Louvre Museum and was completely blown away by the art collection. I spent hours wandering through the galleries, taking in the beauty and history of the paintings and sculptures.

As the day came to a close, I sat in a small park and watched as the sun set over the city. I felt so grateful to be here, experiencing all of the amazing sights and sounds that Paris has to offer.

This trip has already been such an incredible adventure, and I can’t wait to see what the rest of it has in store for me.

Here are a few of my favorite photos from the day. I think I’ll get these framed when I get home.

3. Bullet Journal

A bullet journal is a customizable organizational system that combines elements of a planner, diary, and to-do list. It was created by designer Ryder Carroll as a way to simplify and streamline his note-taking process, and has since become a popular method of journaling for people all over the world.

The basic structure of a bullet journal involves creating an index or table of contents at the beginning of the journal, followed by a future log (for long-term planning), a monthly log (for monthly planning), and a daily log (for daily tasks and notes). Each entry is typically formatted using a system of bullets, symbols, and shorthand to denote tasks, events, notes, and ideas.

One of the key benefits of a bullet journal is its flexibility and adaptability. Users can customize their journals to fit their specific needs and preferences, and can add or remove sections as needed. Some people also use their bullet journals to track habits, set goals, practice gratitude, and record memories and reflections.

Example Bullet Journal Entry

In this example, the bullet journal entry includes a list of tasks for the day, with completed tasks marked off with checks and incomplete tasks left unchecked. The notes section includes reminders and personal thoughts, and the gratitude log is a space to reflect on positive things from the day. This format allows for easy tracking of tasks and progress, while also providing space for reflection and self-care.

Date: March 10, 2023

Today’s Tasks:

• Write blog post on journaling examples
• Schedule dentist appointment
• Complete 30-minute yoga session
• Attend team meeting at 2pm
• Respond to client emails
• Remember to follow up with Sarah about the new project proposal
• Need to buy groceries after work – add to tomorrow’s task list
• The idea of my next art project keeps coming up. Start sketching this weekend.
• Feeling a bit stressed today – make time for self-care activities tonight

Gratitude Log:

• Morning coffee
• Sunny weather
• Supportive team members

4. Reflective Journaling

A reflective journal is a type of journaling that involves introspection and self-reflection. It’s a way to explore your thoughts, feelings, and experiences in a deeper and more meaningful way. Reflective journaling can be used for personal growth, self-discovery, and developing self-awareness.

In a reflective journal, you can write about a wide range of topics, including your goals, challenges, successes, fears, values, and beliefs. You can also reflect on your interactions with others, your relationships, and your personal and professional development.

Reflective journaling often involves asking yourself thought-provoking questions and engaging in self-analysis. You might ask yourself questions like: What did I learn today? How did I handle a difficult situation? What emotions did I experience and why? What are my core values and how do they impact my decisions?

Reflective journaling can be a powerful tool for personal growth and development, allowing you to gain deeper insights into yourself and your life. It can also be a therapeutic outlet for processing difficult emotions and experiences.

Example Reflective Journal Entry

Date: January 15, 2023

Today’s Journal Prompt: What are my core values and how do they impact my decisions?

Today I’ve been considering my core values and how they impact the decisions I make in my life. I realize that my values are an essential part of who I am, and they play a significant role in shaping my thoughts, actions, and choices.

One of my core values is honesty. I believe that it’s essential to be truthful with myself and others, even when it’s difficult. When I’m faced with a decision, I always try to consider whether it aligns with my values of honesty and integrity. If I feel that a decision would compromise these values, I know that it’s not the right choice for me.

Another value that’s important to me is kindness. I believe that everyone deserves to be treated with respect and compassion, regardless of their background or circumstances. When I’m making a decision, I try to consider how it will impact others and whether it aligns with my values of kindness and empathy.

Finally, I value personal growth and self-improvement. I believe that life is a journey of learning and self-discovery, and I always strive to grow and evolve as a person. When I’m making a decision, I try to consider whether it will help me grow and develop as a person, both personally and professionally.

Reflecting on my core values has helped me gain clarity on what’s important to me and how I can make decisions that align with my values. I know that when I make choices that align with my values, I feel more fulfilled, purposeful, and true to myself.

5. Daily Reflections Journal

A daily reflections journal is a type of journaling that involves writing in a journal every day. This type of journal offers a way to document your daily experiences, thoughts, and feelings. Daily journaling can be used for personal growth, self-reflection, and mindfulness.

In a daily journal, you can write about anything that’s on your mind, from the mundane to the profound. Some people use daily journaling as a way to process their emotions and work through challenges, while others use it to set and track their goals.

Daily journaling can be a helpful tool for developing self-awareness , improving mental clarity, and reducing stress. It can also be a way to cultivate gratitude and appreciation for the simple things in life.

Example Daily Journal Entry

Date: April 27, 2022

Today was a busy day at work. I had a lot of meetings and deadlines to meet, which kept me on my toes all day. I felt a little bit stressed at times, but overall, I was able to stay focused and get everything done that needed to be done.

During my lunch break, I went for a walk around the park near my office. It was a beautiful day outside, and I felt grateful for the opportunity to get some fresh air and sunshine. As I walked, I listened to a podcast about mindfulness and tried to focus on being present in the moment.

After work, I met up with a friend for dinner. We caught up on each other’s lives and talked about our plans for the future. It was nice to have some social time after a busy day at work.

Before bed, I took some time to reflect on the day. I thought about the things that went well and the areas where I could improve. I also wrote down some goals for tomorrow, including getting up a little bit earlier and taking a few moments to meditate before starting my day.

Overall, today was a good day. I feel grateful for the opportunities and experiences that came my way, and I’m looking forward to what tomorrow will bring.

6. Art Journal

An art journal is a type of journaling that focuses on expressing yourself through art, writing, or other creative mediums. This type of journal offers a way to explore and develop your creative side, and can be used as a tool for self-expression, personal growth, and stress relief.

In an art journal, you can experiment with different artistic techniques, such as drawing, painting, collage, or mixed media. You can also write creatively, such as poetry, fiction, or stream-of-consciousness writing. The goal is not necessarily to create a finished product, but rather to use the creative process as a way to explore your thoughts, feelings, and ideas.

Creative journaling (or photo journaling ) can be a way to tap into your inner creativity and intuition, and can be especially helpful for people who struggle with traditional journaling formats. It can also be a way to overcome creative blocks and explore new ideas and perspectives.

Example Art Journal Entry

Date: May 12, 2022

Today, I decided to experiment with some mixed media art in my art journal. I started by collaging some old book pages onto the page, creating a textured background. Then, I used watercolors to paint over the top, blending different colors and creating a dreamy, abstract effect.

Next, I used some blank ink to add some hand-lettering to the page in big, block letters. The phrase that came to mind was “If not now, when?” This is a quote I’ve been thinking about for a long time, especially when it comes to sharing more of my artwork.

As I worked on the page, I felt my stress and worries melt away. It was like I was transported to another world, where creativity and play were the only things that mattered. I felt a sense of freedom and joy that I haven’t felt in a long time.

7. Mood Journal

A mood journal is a type of journaling that focuses on tracking and exploring your emotions and mental health. Mood journaling give you a way to monitor your mood patterns over time and gain insight into how certain activities, events, or situations impact your well-being.

In a mood journal, you can record your mood at different times throughout the day, using a scale from 1 to 10 or using descriptive words such as “happy,” “anxious,” or “irritable.” You can also record any triggers or factors that may have influenced your mood, such as sleep, exercise, stress, or social interactions.

By tracking your mood over time, you can begin to notice patterns and identify trends. For example, you may notice that you tend to feel more anxious after a night of poor sleep, or that you feel happier after spending time with friends or family.

A mood journal can be especially helpful for people who struggle with mood disorders, such as depression or anxiety. It can also be useful for anyone who wants to become more aware of their emotional patterns and learn strategies for managing their mood and improving their mental health.

Example Mood Journal Entry

August 18, 2022

Today started off on a stressful note. I got stuck in heavy traffic on my way to work, and ended up arriving late. As soon as I walked into the office, my manager confronted me about my tardiness, which only added to my anxiety.

I felt my heart rate skyrocket and my palms start to sweat. All I wanted to do was run to the bathroom and cry. I hate being late, and I felt like I was already starting the day off on the wrong foot. As the day went on, my anxiety gradually subsided, and I was able to focus on my work and be productive.

Next time, I hope to remember to pause and take a few deep breaths while I remind myself that the traffic was out of my control. I couldn’t have predicted the delay, and I did the best I could under the circumstances. I also need to remember that being late once doesn’t make me a bad employee.

In the future, I’ll try to leave earlier to avoid getting stuck in traffic, but I also know that sometimes unexpected delays happen, and it’s important to be kind and patient with myself when they do.

Other notes:

• Weather: Thunderstorms
• Sleep: Last night, I was quite restless and had a hard time falling asleep.
• Food + beverage intake: Had an extra cup of coffee late in the day yesterday. Perhaps that’s why I didn’t sleep well last night.

8. Goal-Setting Journaling

A goal-setting journal is a type of journaling that helps you identify and prioritize your goals, and create a plan of action to achieve them. This type of journal typically includes sections for outlining specific goals, breaking them down into smaller, achievable steps, tracking progress, and reflecting on successes and challenges. The goal of a journaling goals is to help you stay focused and motivated, and to provide a sense of accountability as you work towards your goals.

Example Goal Journal Entry

Date: September 14, 2022

Goal: Complete a 10k race in under an hour by the end of the year.

My “Why” for this Goal: I want to complete a 10k race in under an hour by the end of the year because I want to challenge myself, push my limits, and achieve something I’ve never done before.

Steps to Achieve Goal:

• Research training plans and choose one to follow.
• Purchase proper running gear, including new shoes and clothing.
• Begin training by running 3 times per week, gradually increasing distance and pace.
• Incorporate strength training and stretching into weekly routine.
• Sign up for a 5k race in the next 3 months as a benchmark.
• Increase distance and intensity of training leading up to the 10k race.
• Evaluate progress regularly and adjust training plan as necessary.
• Stay motivated by tracking progress and celebrating milestones along the way.

Obstacles I May Face:

• Time constraints – work is busy and that may make it difficult to consistently train.
• Mental barriers – such as lack of motivation or self-doubt, that may make it difficult to stay committed to training.
• Inclement weather – such as heat, rain, or snow, that may impact training or race day conditions.

My Plan for Facing These Obstacles:

• Schedule training sessions in advance and block off the time on the calendar to ensure that it is a priority.
• Find a training partner or group for accountability and support.
• Visualize success and celebrate progress along the way.
• Plan for alternative training options, such as running on a treadmill or using an indoor track or gym.

9. Mindfulness Journal

A mindfulness journal is a type of journal used to cultivate awareness and presence in the moment. This journaling technique can help you practice mindfulness, which involves paying attention to the present moment without judgment.

A mindfulness journal typically includes prompts or exercises to guide you in reflecting on your thoughts, emotions, and sensations, and to encourage you to approach your experiences with curiosity and non-judgment. This type of journal can help reduce stress, increase self-awareness, and develop greater emotional resilience .

Example Mindfulness Journal Entry

Date: October 21, 2022

Today, I took a few minutes to practice mindfulness during my lunch break. I closed my eyes and took a few deep breaths, feeling the air fill my lungs and then releasing it slowly. As I focused on my breath, I noticed that my mind kept wandering to my to-do list for the rest of the day. I gently brought my attention back to my breath, reminding myself that the present moment is all that exists right now.

Then, I continued to breathe deeply, noticing the sensation of the air moving in and out of my body. I became aware of the sounds around me – the hum of the air conditioner, the chatter of coworkers in the break room. Rather than getting caught up in these distractions, I simply observed them and let them be.

As I continued to breathe, I noticed a sense of relaxation spreading throughout my body. I felt more grounded and centered, and I found that I was able to approach the rest of my work day with greater focus and clarity. I am grateful for this moment of mindfulness, and I look forward to incorporating more of it into my daily routine.

10. Nature Journal

A nature journal is a type of journal used to record observations and experiences related to the natural world. This journaling technique can be used to document things like plants, animals, weather patterns, landscapes, and more.

A nature journal can include written descriptions, sketches, photographs, and other forms of artistic expression. This type of journal is often used by nature enthusiasts, outdoor adventurers, and scientists, and can help individuals deepen their connection to the natural world, enhance their observational skills, and foster a sense of wonder and appreciation for the environment.

Example Nature Journal Entry

May 17, 2023

Today, I went for a hike at the nearby nature reserve and was struck by the abundance of wildflowers in bloom. As I walked along the trail, I noticed a field of vibrant blue, white, and red poppies swaying gently in the breeze. Their bright colors stood out against the green foliage and brown earth.

I stopped to take a closer look at the poppies, admiring the intricacy of their petals and the way they seemed to dance in the wind. I picked up my notebook and wrote down my observations, describing the shades of blue, the delicate white lines on the red petals, and the subtle variations in size and shape among the different flowers.

As I sat there, a bee buzzed by, drawn to the nectar in the poppies. I watched as it moved from flower to flower, its fuzzy body collecting pollen as it went. The sound of the bee’s wings was a gentle hum that added to the peaceful ambiance of the scene.

I took a moment to appreciate the beauty of this moment, feeling grateful for the opportunity to witness the simple yet extraordinary beauty of nature.

11. Dream Journal

A dream journal is a type of journal used to record and reflect on one’s dreams. This type of journal offers a place where you can write down the details of your dreams, including the people, places, and events that you remember.

The purpose of a dream journal is to help you better understand your dreams and gain insight into your subconscious mind. By keeping a record of your dreams, you may be able to identify patterns, themes, and symbols that are recurring in your dreams, which may provide clues to your thoughts, feelings, and experiences. Additionally, a dream journal can serve as a creative outlet, allowing you to explore and express your imagination and emotions through writing.

Example Dream Journal Entry

Date: September 12, 2022

Dream Title: Flying Over the Ocean

Last night, I dreamed I was flying over the ocean, soaring through the sky with my arms outstretched. The sun was shining bright and the sky was a brilliant shade of blue. I felt a sense of freedom and exhilaration as I flew higher and higher. As I looked down, I could see the waves crashing against the shore and schools of fish swimming in the clear water. Suddenly, I felt a gust of wind and began to lose altitude. I panicked and flapped my arms frantically, trying to stay afloat. Just as I was about to crash into the water, I woke up.

• Emotions: Excitement, fear, panic
• Symbols: Ocean, flying, sun, blue sky, fish
• Reflection: This dream felt very vivid and exhilarating, but also scary at times. I wonder what the flying and the ocean represent, and why I felt such a mix of emotions. It’s interesting that I was able to maintain some control over the dream, but then lost it at the end. Overall, this dream has left me feeling curious and introspective.

12. Prayer Journal

A prayer journal is a type of journal used to record and reflect on one’s prayers, as well as to document any answers or insights received. This type of journal can be a personal space for individuals to deepen their relationship with their faith or spirituality. A prayer journal may include a record of daily prayers, gratitude lists, spiritual reflections, and any significant events or experiences related to one’s spiritual journey. It can serve as a tool for mindfulness and connecting with a higher power.

Example Prayer Journal Entry

What am I praying for today?

• Strength and guidance to make it through a difficult work project •
• Healing and comfort for a friend who is going through a tough time
• Gratitude for my family and loved ones

People to Pray For :

• My friend, Sarah, who is struggling with her mental health
• Those experiencing homelessness and insecurity

Short-Term Prayer Requests

• That I would have a productive and fulfilling day today
• That my sister’s job interview would go well tomorrow
• That I would find peace and rest in the midst of stress and anxiety

Long-Term Prayer Requests

• That I would continue to grow in my faith
• That justice and peace would prevail in the world, and that all people would be treated with dignity and respect

Verse of the Day

“ For everything there is a season, and a time for every matter .” – Ecclesiastes 3:1

Blessings & Answered Prayer Today, I am thankful for the support and encouragement of my friends and family, and for the beauty and wonder of nature. I am grateful for God’s love and provision in my life, and for answered prayers in the past week, including a positive outcome to a medical test and a renewed sense of hope and purpose.

13. Health Journal

A health journal is a type of journal where an individual can document and track their physical and mental health-related activities, behaviors, and symptoms. This type of journal helps identify patterns, triggers, and progress over time. Health journals can include a variety of entries, such as food intake, exercise routines, mood and energy levels, medication usage, and doctor appointments.

Example Health Journal Entry

March 9, 2023

Food and Drink Intake:

• Breakfast: Greek yogurt with mixed berries and granola, black coffee
• Snack: Apple slices with almond butter
• Lunch: Spinach salad with chicken, avocado, cherry tomatoes, and balsamic vinaigrette
• Snack: Carrot sticks with hummus
• Dinner: Grilled salmon with roasted asparagus and quinoa
• Dessert: One small square of dark chocolate
• 30-minute jog outside
• Mild headache in the afternoon (rated 2/10)

Mood and Energy:

• Morning: Energized and motivated (rated 8/10)
• Afternoon: Feeling a bit sluggish (rated 5/10)
• Had trouble falling asleep last night, so felt a bit tired in the afternoon
• Tried to drink more water today and felt more hydrated
• Will take a warm bath before bed to help relax and improve sleep quality

14. Fitness Journal

A fitness journal is a type of journal where individuals track and record their physical fitness activities, including their workouts, progress, and goals. This type of journal is useful for keeping track of progress, monitoring changes, and staying motivated.

In a fitness journal, individuals can track their exercise routines, including the type of activity, duration, and intensity. They can also note any changes or improvements in their strength, endurance, or overall fitness level. Additionally, a fitness journal may include a nutrition log, where individuals can record their food intake and track their calorie and nutrient intake.

Example Fitness Journal Entry

March 9th, 2023

• Warm-up: 5-minute jog on treadmill
• Strength training: 3 sets of 10 reps of squats (50 lbs), bench press (60 lbs), and rows (40 lbs)
• Cardio: 20 minutes on the stationary bike at level 8
• Felt strong during the strength training portion, but cardio was a bit more challenging than usual.
• Increased weights by 5 lbs on squats and bench press.
• Need to focus on increasing endurance during cardio sessions.
• Breakfast: Oatmeal with almond milk and banana
• Snack: Greek yogurt with berries
• Lunch: Grilled chicken salad with mixed greens, tomatoes, and avocado
• Snack: Apple with almond butter
• Dinner: Baked salmon with roasted vegetables

Overall, felt good about food choices today and stayed within daily calorie and nutrient goals.

15. Book Journal

A book journal is a type of journal where you can record your thoughts, opinions, and reflections on the books you read. This type of journal is a way to keep track of what you’ve read, what you liked or disliked about the book, and what you learned from it. A book journal can help you to become a more thoughtful reader and can be a great tool for personal growth and development.

Example Book Journal Entry

Title: The Great Gatsby Author: F. Scott Fitzgerald Date Started: March 5th, 2023 Date Finished: March 8th, 2023 Rating: ⭐️⭐️⭐️⭐️

Synopsis: Set in the roaring 1920s, the novel follows the life of the mysterious millionaire Jay Gatsby, who throws lavish parties in hopes of winning back his lost love, Daisy Buchanan. Narrated by Nick Carraway, a friend of Gatsby’s, the story explores themes of love, wealth, and the American Dream.

Reflection: I absolutely loved reading “The Great Gatsby”! The descriptions of the parties were so vivid, and I could picture the extravagance and excess of the era perfectly. I was intrigued by the character of Gatsby and his unrelenting pursuit of Daisy, and found myself rooting for him despite his questionable past. The ending was both tragic and thought-provoking, and left me pondering the true nature of the American Dream. Overall, I would highly recommend this book to anyone who enjoys historical fiction or stories about the pursuit of love and wealth.

16. Food Journal

A food journal is a type of journal that tracks what and how much food and drink one consumes over a given period of time. The purpose of a food journal is to help you become more aware of you eating habits and patterns, identify areas where you can improve your diet, and make more informed choices about your food intake.

Typically, a food journal includes details such as the type of food, portion size, time of day, and any accompanying thoughts or feelings about the food consumed. Food journals can be used for a variety of goals, such as weight loss, tracking food intolerances, or improving overall nutrition. A food journal might also include photos of your meals to add a visual record.

Example Food Journal Entry

• 1 cup of oatmeal with banana slices and blueberries (+ some dark chocolate)
• 1 almond milk latte
• 1 tablespoon of almond butter
• Smoked salmon on toast with a poached egg
• 1 cup of steamed broccoli
• 1/2 cup of quinoa
• 1 small container of Greek yogurt
• 1 small handful of mixed nuts
• Salad with grilled chicken, avocado, tomatoes, and cucumber
• 1 small whole-grain roll
• 1 small serving of mixed berries with whipped cream

Water intake: 8 cups

Overall, I feel pretty good about my food choices today. I made sure to include plenty of fruits and vegetables in my meals, and I also had a good balance of protein and carbohydrates. I did struggle a bit with cravings in the afternoon, but I managed to stick to healthy snacks instead of reaching for something sugary. One area where I could improve is my water intake – I only had 8 cups today, but I know I should aim for closer to 10. Overall, I’m happy with how I’m nourishing my body and I’ll aim to continue making healthy choices tomorrow.

17. Video Journal

A video journal is a type of journal where you record your thoughts, experiences, or daily activities in video format. This type of jouirnal can be a powerful tool for self-reflection, documenting memories, and creative expression. A video journal is similar to a traditional written journal, but instead of writing down thoughts and experiences, you capture them on video. Video journals can be kept privately or shared with others, and can be a fun and engaging way to document your life.

Some common uses of video journals include documenting travel experiences, reflecting on personal growth and development, and simply capturing everyday moments to look back on later. A video journal entry might include footage of you talking about your thoughts and feelings, showing your surroundings, and capturing memorable moments throughout the day. Some video journals may also include music, text, or other visual elements to enhance the overall storytelling experience.

Example Video Journal Entry

Today was a really eventful day, and I wanted to capture some of my thoughts and feelings on camera.

This morning, I started off with a quick workout at the gym. I’m trying to make exercise a more consistent part of my routine, and it felt good to get my heart rate up and break a sweat. After my workout, I grabbed a smoothie from my favorite juice bar and headed into work.

Work was pretty hectic today, with lots of meetings and deadlines to manage. I found myself feeling a little stressed and overwhelmed at times, but I tried to take deep breaths and stay focused on the tasks at hand.

In the afternoon, I had a really productive call with a potential new client. I’ve been working on growing my business, and it feels great to see some progress and interest from potential partners.

After work, I met up with some friends for dinner at a new sushi restaurant in town. We shared lots of different rolls and sashimi plates, and it was fun to try new things and catch up with each other.

Now, as I’m wrapping up my day, I’m feeling pretty content. It was a full and productive day, but also had some moments of relaxation and fun. I’m looking forward to getting some rest and starting fresh tomorrow.

18. Manifestation Journal

A manifestation journal is a type of journal used for practicing the law of attraction and manifestation techniques. This type of journal is a tool for recording your desires, intentions, and goals in order to manifest them into reality. The idea behind a manifestation journal is that by focusing on what you want and visualizing it, you can attract it into your life.

In a manifestation journal, you can write down your goals and affirmations , visualize what you want, and record any synchronicities or signs that may come up along the way. It is also common to include gratitude practice in a manifestation journal, as being thankful for what you have can help attract more abundance into your life.

Example Work Journal Entry

Today, I am focusing on manifesting a new job that aligns with my passions and purpose. I am grateful for all the skills and experiences I have gained from my current job, but I am ready for a new challenge and a fresh start.

Today’s Affirmation: “I am deserving of a fulfilling and rewarding job that brings me joy and abundance. I trust that the universe is working in my favor to bring me the perfect opportunity.”

Visualization:

• I visualize myself waking up each morning feeling excited and energized to go to work.
• I see myself working alongside supportive and like-minded colleagues, using my talents and passions to make a positive impact.
• I feel a sense of fulfillment and abundance that comes with doing work that I love.

Gratitude: Today, I am grateful for my current job and all the opportunities it has provided me. I am grateful for my skills and talents, and for the confidence to pursue my passions. I am also grateful for the signs and synchronicities that have been guiding me towards my next career move.

19. Work Journal

A work journal is a journal that focuses on the workplace and job-related activities. This type of journal can include anything from daily tasks and accomplishments to personal goals and reflections on job satisfaction. A work journal can be used to track progress, record challenges, and set goals for professional growth and development. It can also be used to improve productivity, increase self-awareness, and enhance communication with colleagues and supervisors.

Some common uses of a work journal include:

• Task management: Keep track of daily tasks and deadlines, and prioritize tasks for the day, week, or month.
• Goal setting: Set specific, measurable, achievable, relevant, and time-bound (SMART) goals for professional growth and development.
• Reflection: Reflect on accomplishments and challenges, and identify areas for improvement.
• Feedback: Record feedback from colleagues and supervisors, and use it to improve performance.
• Self-care: Record self-care activities and strategies to maintain work-life balance and reduce stress (you can also do this in a self-care journal ).
• Professional development: Track progress on professional development goals, such as attending training sessions or workshops.
• Attend the weekly team meeting
• Complete the budget report for Q1
• Schedule a call with the client to discuss project status
• Follow up with the vendor regarding the delayed shipment

Reflections:

• The team meeting went well, and we were able to discuss the project status and address any concerns. I felt confident presenting the budget report and received positive feedback from my supervisor.
• The call with our new client was rescheduled to Friday, which gives me more time to prepare and gather the necessary information.
• The delayed shipment from the vendor has caused some frustration and delays in the project timeline, but I was able to communicate this to my supervisor and come up with a solution to minimize the impact.
• Attend a project management training course next month
• Improve communication with colleagues and clients by sending regular progress updates and feedback requests

Overall, it was a productive day, and I feel good about the progress I made on my tasks. I’m looking forward to implementing my professional development goals and improving my communication skills in the coming weeks.

20. Pregnancy Journal

A pregnancy journal is a type of journal used to document a pregnancy journey, including physical and emotional experiences, medical appointments, the baby’s growth and development, and preparations for childbirth and parenthood. This type of journal can serve as a keepsake for both the mother and the child, providing a way to look back on this special time in their lives.

Example Pregnancy Journal Entry

Weeks Pregnant: 20 weeks

Today, we went to our 20-week ultrasound appointment. We were both so excited and a bit nervous to see our little one on the screen. When the ultrasound technician started the scan, we saw our baby’s tiny fingers and toes, and even got to see them kicking and moving around! It was incredible to witness and made everything feel so much more real.

After the ultrasound, we met with my doctor who went over the results with us. I’m happy to report that our baby is healthy and growing right on track. We even got a printout of the ultrasound to take home with us, which we can’t stop looking at.

Baby’s Size: According to the pregnancy app, the baby is the size of an ear of corn!

Symptoms: I’ve been experiencing some lower back pain and occasional leg cramps. I also noticed that my appetite has increased lately.

Emotions: I’m feeling excited and nervous at the same time. The thought of becoming a parent is still sinking in, but I’m also looking forward to meeting my little one.

Overall, it’s been a great day filled with so much joy and excitement. I can’t wait to continue to document our journey in this pregnancy journal and look back on these special moments for years to come.

Notes: I need to start thinking about childbirth classes and making a birth plan. I also want to start looking for a pediatrician soon.

Wrapping Up

Ultimately, the goal of journaling is to cultivate greater self-awareness, reduce stress, and improve your overall well-being. By exploring different journaling examples, you can find the practices that work best for you and make journaling an enjoyable and rewarding part of your daily routine. The beauty of journaling is that it is a flexible and personal practice that can be adapted to suit your individual needs and preferences. Happy journaling!

About the Author

Kristen Webb Wright is the author of three books on journaling. With a passion for writing and self-reflection, Kristen uses her experience with journaling to help others discover the benefits of documenting their thoughts, feelings, and experiences. In her role at Day One, she helps to promote the power of journaling so people from all walks of life can experience the transformative power of journaling.

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