There’s something magical about a fresh notebook or junk journal—the potential it holds, the promise of creativity, and all those blank pages just waiting for your touch. But let’s be real: sometimes that much possibility can feel overwhelming. Where do you even start?
I can’t tell you how many beautiful new notebooks I used to have lying about, completely unused as I was too scared and overwhelmed to start using them…but don’t worry, if you’re staring at those empty pages and feeling stuck, I’ve got your back. Here are some fun, simple ideas to help you get the ball rolling.
The Science of Journaling
Before we dive into the prompts, here’s a quick reminder of why journaling is so good for you. Research shows that expressive writing can help reduce stress, boost mood, and even improve physical health by lowering blood pressure and strengthening your immune system.
According to Dr. James Pennebaker, a pioneer in journaling research, writing about your thoughts and feelings can help you process emotions and make sense of challenging experiences. He puts it simply: “Writing is a way to gain control over your emotions and clarify your thoughts.”
So, even if your pages feel messy or scattered, you’re giving your brain and body a gift every time you show up.
Writing Ideas to Get Things Flowing
- Stream of Consciousness: Just let it all out. Scribble down whatever’s on your mind for five minutes—no editing, no judging. It doesn’t even have to make sense! This really is so hard at first, don’t give up on it!
- Glad List: Write three things you’re glad for today, no matter how small. (Bonus: it’s great for shifting your mood.)
- Letter to Future You: Imagine yourself six months or a year from now. What would you want to say to that version of you? Hopes, advice, encouragement—go for it.
- Brain Dump: Feeling cluttered? Spill out every thought, worry, or task swimming in your head onto the page.
- Body Check-In: How does your body feel right now? Tight shoulders? Warm feet? Jot it down—it’s a lovely way to connect with yourself and building somatic awareness.
Drawing Prompts for Some Creative Fun
- Mood Map: Use shapes, lines, or colours to show how you’re feeling today. Abstract? Messy? It’s all good.
- Neuroart: Let your pens or pencils roam to capture your energy or focus. It’s like doodling with intention.
- Nature-Inspired Sketches: Think of the last tree, flower, or landscape you noticed and draw something inspired by it.
- Freeform Doodles: Start with a random squiggle and see where it takes you—no pressure, just play.
- Bilateral Drawing: Use both hands to draw mirrored patterns. It’s surprisingly relaxing and great for calming your mind.
Collage and Mixed Media for a Hands-On Start
- Vision Board Pages: Paste clippings, photos, or scraps of things that light you up—dreams, vibes, or just what feels good right now.
- Quotes You Love: Write down or paste in quotes that inspire, comfort, or make you laugh.
- Texture Play: Use washi tape, stickers, or random scraps to create layered textures. It’s all about experimenting.
Quick Reflective Exercises
- Highlight of the Day: What’s been the best part of your day so far? Even if the day has been horrific, there is always a ‘best bit’.
- Set an Intention: Write a word or phrase to guide you for the week. (Think “calm,” “joy,” or even “let’s survive this.”)
- Snapshot of Now: Capture what’s around you—your space, the weather, your mood—through words, doodles, or both.
Journaling is more than just filling pages—it’s a way to nurture your mental health, reconnect with yourself, and process life’s ups and downs. The trick is to start somewhere. A single word, a tiny doodle, or even just slapping down some tape or stickers can help break the block.
Your journal doesn’t need to look perfect or polished—it’s for you. So, what’s calling to you today? Writing, doodling, or maybe a bit of both?
Give it a go—you’ll be surprised how quickly those blank pages start filling up.
Let me know what you try!