Journaling 101: 7 Must-Have Tools & Habits to Begin

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Today, you’re going to start journaling—and actually stick with it! I’m sharing a few simple tips to help you get started, but remember, there are no rules here. Journaling isn’t just a hobby; it’s a powerful tool for mental clarity, self-reflection, and creativity. Whether you’ve been journaling for years or are just testing the waters, this guide will help you find a style that works for you and make the practice a natural part of your routine.

The Journey to Journaling

I’ve always loved writing. As a child, my “Dear Diary” moments evolved into meticulous planners. But nine years ago, I rediscovered the power of journaling, which has since become a daily ritual. My journey started with bullet journaling before transitioning to traditional and visual journaling. This practice is now an essential part of my personal growth and creativity.

Why Journal? The Wellness Benefits

If you need a nudge to start, consider these science-backed benefits:

1. Mental Health: Journaling reduces stress, improves mood, and helps manage anxiety and depression. Writing about your day or feelings can be a cathartic release.
2. Cognitive Boost: It enhances memory, problem-solving, and self-awareness—key tools for personal growth.
3. Emotional Regulation: Journaling encourages mindfulness and emotional release, aiding in understanding and regulating your feelings.
4. Physical Health: Believe it or not, journaling can support immune function, improve sleep, and aid trauma recovery.
5. Personal and Professional Growth: It fosters productivity, sharpens communication, and inspires creativity.

Getting Started: Analog vs. Digital

Journaling comes in two forms:

1. Analog Journaling: The traditional pen-and-paper approach offers the most wellness benefits. It’s tactile, personal, and rooted in mindfulness.
2. Digital Journaling: If you prefer a more flexible and portable option, apps like GoodNotes or Notability let you journal digitally on a tablet, preserving the feel of handwriting with added organization. For a more streamlined approach, apps like Apple Journal, Day One, or 5 Minute Journal provide a quick and easy way to reflect on your day using your mobile device. While digital journaling may not offer the same cognitive benefits as handwriting, it’s still an excellent tool for consistency and convenience.

Digital journals available at DreamsPlansIdeas.com.

What to Write About

One of the biggest questions I hear is, “What do I write about?” Here’s the secret: There are no rules! Here are some ideas to get you started:

• Document your daily activities (e.g., “Made breakfast, visited the museum, watched a movie”).
• Reflect on how you felt about specific events.
• Plan goals or track accomplishments.
• Write about experiences that stood out, adding photos or keepsakes for context.

Exploring Visual Journaling

If you’re artistic or enjoy creative expression, consider visual journaling. Combine:

• Handlettering or calligraphy: Add decorative text styles.
• Sketches or doodles: Bring events to life with basic or complex drawings of people or places.
• Stickers and washi tape: Add color and visual interest.
• Mementos: Paste tickets, photos, or receipts to create a tangible scrapbook.

Visual journaling offers a rich, reflective way to revisit your life’s journey.

Creating a Journaling Routine

Consistency is key. Here are my tips:

1. Set Aside Time: Dedicate 10-15 minutes daily. For me, evenings work best for reflection.
2. Use Tools Wisely: A journaling or notes app can help you jot down notes on busy days. Use these entries to update your journal when you have more time. I use the Apple Journal.
3. Don’t Wait Too Long: Avoid letting more than three days pass without writing. Bullet points are better than skipping entirely if you’re short on time.
4. Make It a Ritual: Find a quiet space and treat journaling as self-care. I often use Saturday mornings for longer, reflective sessions.

Most Popular Journals

• Leuchtturm1917 – A classic go-to for bullet journaling, with numbered pages, a built-in index, and archival-quality paper. Though I no longer bullet journal, I still love it for daily writing. The classic version has 80-100 GSM paper, but they now offer a 120 GSM option for those who use markers or paint. I use dotted paper, but it also comes in plain, grid, and lined.
• Moleskine Notebooks – Sleek and stylish with a soft or hard cover, expandable pocket, and smooth paper (also great for light journaling and planning).
• Archer & Olive – High-end journal with ultra-thick 160 GSM paper—perfect for fountain pens, markers, and watercolor without bleed-through.
• Rhodia Webnotebook – Features smooth Clairefontaine paper, making it an excellent choice for fountain pen users and those who love silky writing experiences.
• Stalogy 365 Days Notebook – A minimalist, lightweight option with thin yet durable pages, ideal for daily journaling and planners.
• Midori MD Notebook – A Japanese favorite with cream-colored, fountain-pen-friendly paper and a clean, distraction-free design.
• Hobonichi Techo – A planner-journal hybrid using Tomoe River Paper, which is thin yet strong enough for watercolor and ink-heavy journaling.

Journaling Supplies

All you need is pen and paper to start, but if you’re feeling extra, here’s my go-to kit:

• Tombow Markers – Great for hand lettering and adding color to a page or section. They don’t bleed through paper, making them perfect for layering.
• Pentel Fude Touch Sign Pen – Another fantastic option for hand lettering, but with a thinner profile. Doesn’t bleed, though it may cause slight ghosting on thinner paper.
• Favorite Pens – A few of my go-to pens:
  • Pilot Juice Up Gel Pen 0.5mm – Smooth and precise for everyday writing.
  • Muji Pens – Minimalist design with a high-quality ink flow.
  • Uni-ball Signo White Pen – Great for adding highlights and writing on dark or colored paper.
• Water Brushes – I don’t mind a little wrinkling in my classic Leuchtturm1917, so I’ll sometimes add a bit of watercolor. This quick and easy brush pairs well with a tiny watercolor set for on-the-go creativity.
• Scissors – I have scissors in every size (it’s a problem!). Some cute and sturdy brands worth considering:
  • Studio Carta
  • Raymay
  • Midori
• Liene 2×3” Photo Printer – Lightweight and portable, plus it prints on sticker paper—perfect for adding quick visual elements to your journal.
• Sticker Brands – Some of my favorites:
  • Midori Stickers
  • Mu Print-On Stickers
  • Sutelier
  • Sticker Marche
  • Mushi Works (small biz)
  • Pipsticks
  • Plus, there are tons of amazing sticker makers and sellers on Etsy (e.g., HananaStudio) that fit every aesthetic!
• Bags – I keep two bags handy: one for toting all my supplies around the house and another for carrying the essentials I’m using for my current monthly spread.
  • Steele Utility Tote
  • Delfonics Utility Bag
• Washi Tape, Double-Sided Tape, and Glue – All of these can take your visual journaling game to the next level by adding layers, textures, and interactive elements to your pages.
• Scrap Paper: Use patterned papers or magazine clippings to add flair. I love using Flow Magazine.

Stay Inspired

Journaling isn’t about perfection but connection—with yourself and your experiences. Reflecting on your entries can provide valuable insights into your growth. Even small entries can spark significant memories.

Are you ready to journal? Don’t overthink it. Grab a notebook, find a quiet corner, and let your thoughts flow. Journaling is your canvas—make it yours. Whether through words, art, or keepsakes, you’re crafting a unique narrative that will inspire you for years.

Add questions and comments below.