What Is Journaling?

How To Start Your Self-Care Journal

For many of us, the idea of keeping a self-care journal feels a little… intimidating. Maybe you’ve bought beautiful notebooks only for them to gather dust. Or perhaps you’ve tried writing about your day, but it turned into a to-do list rather than anything that felt restorative. So, what is journaling really?

At its heart, journaling is a way to connect with yourself. To notice, reflect and gently process what’s going on in your mind. It might be just a few lines, or a full page. But for those moments, the rest of the world fades. You’re no longer scrolling, replying or rushing. You’re listening to yourself.

Just as you might enjoy a weekly face mask for soft, supple skin, or a daily hair oil treatment that strengthens your strands, journaling can become part of a self-care rhythm that supports you emotionally and physically.

In this article, we’ll explore what journaling means (and how it differs from keeping a diary) as well as the fascinating neuroscience behind it. We’ve also got practical advice on how to start journaling alongside real-life prompts and examples to get going straight away.

Whether you’re interested in journaling for mental health, boosting creativity, or simply creating more space for yourself, here’s everything you need to begin journaling with confidence.

What does it mean to do journaling?

At its simplest, journaling is the practice of writing down your thoughts, feelings and observations in a structured or unstructured way. It’s an intentional act. Not just scribbling notes for work or jotting down errands, but creating a space to capture what’s truly on your mind.

People keep self-care journals for so many reasons:

To untangle complicated thoughts or emotions
To reflect on daily events and how they felt
To practise gratitude, reinforce affirmations and shift focus to the positive
To work through decisions or plan for the future
To track progress towards personal or professional goals
To capture moments of joy or inspiration
To build and deepen a personal meditation practice

As a result, the “meaning” will be different for each and every person. There’s no “right” format or “right” purpose. Some people use lists and bullet points, others write long, flowing paragraphs. You might include sketches, quotes or photographs.

The most important thing is what feels most natural to you. Not what looks best to anyone else.

What is journaling vs. diary keeping?

Before we discuss journaling in greater detail, it’s worth clearing something up. Journaling and diary writing are definitely linked, but diary writing doesn’t carry the same focus on mindfulness and self-care.

A diary is often a straightforward log of events: “Went to the gym, met Sam for lunch, watched a film.” Of course, it can be longer and more literary. But diaries focus more on events and explanations, rather than personal growth and insights per say.

Journaling may include those details, but it’s more about reflection than record-keeping.

For example:

Diary entry: “Met Sam for lunch at La Trattoria. Really great food (enjoyed the pasta) and catching up with an old friend.”
Journal entry: “Lunch with Sam reminded me how much I value having someone who truly listens. I left feeling lighter and more optimistic.”

So while a diary captures what happened, journaling explores what it meant and how it felt. That’s why a self-care journal often brings deeper benefits, especially if you’re using journaling for mental health.

What happens in the brain when journaling?

You’ve probably seen journaling recommended as a helpful way to navigate big life changes or emotional shifts, especially around significant times such as menopause, pregnancy or postpartum. These are periods when hormone fluctuations, shifting identities and new routines create a swirl of emotions.

So it’s natural to ask: does journaling help?

The answer is a resounding yes, and there are fascinating neurological reasons why. Here’s what’s happening beneath the surface.

Prefrontal cortex activation: The prefrontal cortex is the “executive centre” of the brain, responsible for planning, decision-making and rational thinking. When you translate thoughts and feelings into words, you force this region to organise and structure your experiences. This turns a sense of overwhelm into specific, actionable ideas - making challenges feel manageable. Studies show “positive affect journaling” is particularly effective for anxiety and depression
Amygdala regulation: The amygdala is your brain’s emotional alarm system, triggering fight-or-flight responses when you’re stressed, anxious or fearful. Journaling acts as a kind of “neural bridge,” engaging the prefrontal cortex to calm the amygdala’s reactivity. It’s similar to the way breathing exercises work. By naming what you’re feeling (“I’m worried about X…”), you’re essentially telling your brain: I’ve acknowledged the threat, and I’m working through it
Hippocampus engagement: This region stores and contextualises memories. When you reflect in writing, you’re linking present experiences to past ones, which strengthens neural pathways for learning and perspective-taking. Over time, this can help you spot recurring patterns in your emotions or behaviour
Neurochemical balance: Journaling (and particularly “gratitude journaling”) can influence brain chemistry by triggering the release of dopamine (linked to motivation and reward) and serotonin (associated with mood stability and overall well-being). This explains why even a short writing session can leave you feeling lighter and more focused
Lower cortisol levels: Expressive writing has been shown to reduce cortisol, the stress hormone. This isn’t just a “nice side effect”. Chronically high cortisol is linked to poor sleep, inflammation and hair loss (to name just a few). Lowering it through regular journaling supports both emotional balance and physical health

In other words, journaling isn’t just an abstract “self-care” concept. It’s a practical, evidence-based way of training your brain to process emotions more effectively, reduce stress and create a calmer mental landscape.

How do I begin journaling?

The hardest part of beginning a journal is often… beginning. That first blank page can feel like it’s staring back at you, daring you to write something meaningful. But the truth is, you don’t need the perfect words, the perfect mood, or even the perfect notebook to start. A few honest lines are more than enough.

Think of journaling less like “producing” something and more like checking in with yourself. You’re creating a space to notice what’s on your mind and how you’re feeling. The “right” way is whatever makes you want to keep coming back.

What do you write when you start journaling?

If you’re not sure how to start a journal, keep it simple. You don’t have to dive straight into deep reflections. Often the easiest way in is through small, focused entries. For instance:

Gratitude list: Pick three things from your day that you genuinely appreciate. They don’t have to be big. A gratitude journal example could be: “The smell of fresh coffee, sunshine on my commute, a good laugh with a friend.”
Daily highlight: One positive moment that stood out. It could be as small as a text from someone you love or finding a quiet seat on the train
Challenge check-in: Something you’re finding tricky right now, plus one or two possible next steps. Check-back and repeat the process a week, or month apart. Notice any shifts?
Intention setting: A focus or aim for tomorrow or the week ahead. This could be as simple as bringing kindness into your daily life, prioritising your work to-do list or focusing on family relationships
Mind dump: Simply write whatever’s in your head without editing or censoring. That’s it. Just go for it! No judgement or over-analysing. Just write, then stop and close the book. You’ve done it.

These little snapshots matter. Over time, they build a rich picture of your life and help you notice patterns in your mood, thoughts and priorities.

What’s the 3-3-3 method of journaling?

If you’re looking for an easy structure to follow, the 3-3-3 method is a brilliant example for journal beginners. Simple enough to stick with, but powerful enough to make a real difference.

It involves:

3 things you’re grateful for: These can be big life events or tiny everyday moments. Gratitude has been shown to shift the brain’s focus towards positivity, improving overall mood
3 things you want to achieve: This could mean tasks for the day, weekly goals or even longer-term intentions. Writing them down helps clarify priorities and gives a sense of direction
3 positive affirmations about yourself: Statements like “I am capable of handling challenges” or “I deserve rest and kindness” help reframe negative thinking and reinforce self-belief.

The whole process takes less than 10 minutes, yet it touches three core pillars of well-being: appreciation, intention and self-worth. Research into daily gratitude and affirmations shows measurable benefits for motivation, emotional balance and even resilience during stressful times - making this a quick but impactful addition to your self-care routine.

Is journaling better on paper or computer?

There’s no one-size-fits-all answer here. The “best” way is the one you’ll actually use and enjoy. That said, science suggests there are subtle differences between handwriting and typing when it comes to how your brain processes information.

Studies in cognitive neuroscience have found writing by hand activates more areas of the brain linked to memory, emotion and creativity. Because it’s slower, your brain has to filter and prioritise what you put on the page, which leads to deeper processing and stronger emotional engagement.

Typing, on the other hand, tends to be faster and more linear, which can be useful when you need to capture a lot of thoughts quickly or organise them logically.

Paper: Writing by hand naturally slows your thoughts to the pace of your pen, encouraging mindfulness and reflection. It also engages fine motor skills and sensory feedback, which embed ideas and emotions more deeply in your memory. Many people enjoy the tactile quality of pen and paper - the feeling of turning pages in a well-used self-care journal can be grounding in itself
Computer: Typing can be faster, making it easier to capture fleeting thoughts before they disappear. It’s also more private if password-protected, and allows you to search entries later (helpful for tracking how your feelings have changed over time). Digital journals can integrate prompts, reminders or mood-tracking tools, making them ideal if you prefer structure or like to connect journaling with other digital habits.

As with all things self-care, the key is trying both and seeing which helps you feel more engaged and consistent.

How often should you write in a journal?

When beginning a journal, it’s better to write briefly and consistently than to aim for long, infrequent bursts. Two or three short entries a week is enough to build momentum. Daily is great if you can manage.

But if you miss a day (or even a week), remember: it’s not “failure,” it’s part of the process.

Think of journaling a bit like hair care: brushing your hair gently every couple of days keeps it tangle-free. Leaving it until it’s knotted means a much bigger (and less pleasant) job. The same goes for your mind. Small, regular check-ins stop emotional “tangles” building up.

What’s the best time to write a journal?

The “best” time to journal is the one that fits most naturally into your life and matches the kind of benefits you’re looking for. If your goal is setting intentions, sparking creativity or clearing your head before the day begins, mornings may work best. If you want to process emotions, wind down and sleep more peacefully, evenings might be ideal.

It’s not about one being universally “better,” but about aligning with what you want journaling to do for you.

Morning journaling

After a night’s rest, your brain is often at its most alert, with higher cortisol in the early morning helping you focus and plan. This is also when your prefrontal cortex (the area linked to decision-making and goal setting) tends to be most active.

Writing first thing can help you organise your priorities, set intentions, and clear away mental “clutter” before the demands of the day take over. Some people find it’s also when they’re most creative, because the mind is still in a more fluid, idea-rich state after dreaming.

Evening journaling

As the day winds down, your brain naturally shifts into a more reflective mode. This is thanks in part to the way your circadian rhythm signals the body to prepare for rest, making you more inclined to slow down and take stock.

Evening journaling is ideal for processing events while they’re fresh, capturing moments of gratitude, and letting go of stress so it doesn’t carry into your sleep. It can also aid memory consolidation: writing things down before bed reinforces the day’s experiences, helping the hippocampus store them more effectively.

What are journaling examples?

As we’ve seen, one of the most freeing things about journaling is there’s no single “right” way to do it. Your self-care journal can be as minimal or as creative as you like, and it can change depending on your mood, time, or even the season.

To wrap up, here are a few journaling styles to experiment with - including prompts and examples so you can picture how it might look in practice.

1. Gratitude journal

Focuses on the good, however small, and helps train your mind to notice moments of joy. Perfect if you often dwell on worries and want to shift towards more positivity and presence.

Prompt: “List three things you’re grateful for today.” For example: “The smell of fresh bread from the bakery; a video call with Mum; catching the bus just as it pulled in.”
Prompt: “Write about one person who made a positive difference in your day.” For example: “The barista at my coffee shop remembered my order without asking - I realised it made me feel seen and valued for the first time that week.”

2. Bullet journal

A mix of habit tracking, goal-setting, and reflections, laid out in a structured format. Ideal if you like order, enjoy lists, or want your journal to double as both planner and motivator.

Prompt: “List your top three priorities for the week.” For example: “Finish the book draft; schedule dentist appointment; three gym sessions.”
Prompt: “Track one habit for a month and note patterns.” For example: “Meditation: 4/7 days this week. Noticed it’s easier on mornings when I prep coffee the night before.”

3. Stream-of-consciousness journal

Writing freely without editing or censoring yourself is a powerful way to release stress. Best suited if your mind feels cluttered and you need a safe, non-judgemental outlet for thoughts.

Prompt: “Set a timer for 10 minutes and write whatever comes into your head.” For example: “I’m not sure why I feel so tense today. Maybe because the to-do list is long. I keep thinking about that conversation from yesterday. My children and my parents are both relying on me…”
Prompt: “Write about the first thing you see out the window.” For example: “A blackbird hopping along the fence. Looks like it’s searching for food. Makes me think of Dad’s garden and the way he’d talk to the birds.”

4. Goal tracker journal

Keeps your ambitions front and centre while celebrating progress. Perfect if you’re motivated by achievement or working towards a personal or professional milestone.

Prompt: “Write down one big goal and break it into smaller steps.” For example: “Goal: Run a 10K. Steps: sign up for local race, follow training plan, buy new running shoes, run 3x a week.”
Prompt: “Reflect on what worked well this week towards your goal.” For example: “Increased my long run by 1km without feeling too tired. Consistency is paying off, feeling good.”

5. Art journal

Blending words with sketches, colours, or collage allows creativity to take the lead. Great if you express yourself visually or find that words alone can’t quite capture how you feel.

Prompt: “Choose one colour and base a page around it.” - for example: “Yellow. Painted a background in watercolour, added notes about the daffodils blooming outside, and glued in a scrap of yellow fabric from my old scarf.”
Prompt: “Illustrate a mood or feeling instead of describing it.” - for example: “Messy charcoal lines for frustration, softened with light blue pastels to show the calm I’m aiming for.”

The most important thing? Start with what feels easiest and most natural. Your journal doesn’t have to be perfect or polished. It just needs to be yours.

Final thoughts: journaling as part of a self-care lifestyle

So, does journaling help? Absolutely, journaling works on both a psychological and neurological level. It helps us process emotions, feel calmer and work towards long-term goals.

Like caring for your hair or skin, journaling is a small daily or weekly investment that builds results. Over time, it helps you notice patterns, release stress and nurture a more grounded sense of self.

At Phoenix Crown, we believe self-care works from the inside out. Our luxury, 100% pure Virgin hair extensions help you feel confident on the outside, while habits like journaling support your inner wellbeing. When you care for both, you carry that confidence into every part of your life.