How to Write your Daily Journal?


Journaling has been a long-standing tradition and an art form of self-expression for centuries. Many people have found that writing down their thoughts, emotions, and experiences helps them process their feelings, manage stress and anxiety, and gain a better understanding of themselves. This article draws from the experiences of 10 mental health professionals and enthusiasts who share their perspectives on the power of journaling. From its cathartic effects to its ability to bring about personal growth and change, these experts shed light on the many benefits of this powerful tool.

This post continues our guide to Journaling. We dig a little deeper into the finer nuances of Journaling.

how to write daily journal

“When it comes to Journaling, a person should gradually grow comfortable penning down his thoughts, feelings, and emotions. Also, they understand that difficult emotions can surface during this process, so they need to be mindful if the process is actually helping them or affecting them adversely.”

-Ainey Aggarwal

“The most crucial point while Journaling is

  • Being Truthful

  • Expressing everything that’s going inside your mind (by writing, drawing, in poetry form or picture form)

  • Jotting points or topics which are making your head puzzled.

  • Writing & Reviewing helps you see the situation from different angles.

  • Writing minute details.

All these points help me in journaling and sorting out my mind. I guess it will help others too.”

-Anmol Varma

“Journaling is a form of self-talk and your private space. Letting your words and thoughts flow freely and expressing your emotions and feelings is imperative. It’s essential to give yourself the time to resonate on all aspects of your day instead of bottling everything up.”

-Sonia Udaikumar

“I believe it’s great to keep in touch with your thoughts and so many things. I like to write down many things, like notes and random thoughts, which helps. The personal journal helps with keeping track of everything. The improvements, the mess, the highs and lows of life.”

-Akshima Singla

“Journaling helps to pour out our feelings and express ourselves without any qualms. It gives a cathartic effect. Once it’s all poured in, the writer can read through it later and see which thoughts lead to what emotions and whether they serve rationally.

If not, then with the help of a therapist, alternative thoughts can be replaced, and the narrative can be changed. Doing this every day can help bring change in rebooting the thought patterns, thereby obtaining a shift in personality.”

-Amrita Achrekar

“The most important thing about Journaling is offering yourself a safe space to reflect on what you are trying to process. In addition, it often serves as a helpful tool to map your emotional journey.”

-Zarana Mithani.

“Journaling, an activity involving the expression of one’s inner self, an art of self-reflection, and a facilitator of perspective building. It is a channel through which an individual turns resilient and develops a calculative approach towards one’s thoughts, actions and behaviours.

As part of an activity or homework assignment for the clients under therapy, Journaling is a practical intervention in accomplishing therapeutic goals. To name a few, behavioural and attitudinal change enhances coping, facilitating decision-making and personal development.

Scientific research supporting the beneficial impacts of Journaling concludes that it helps increase performance, enhance physical and psychological health, reduce emotional distress, and improve well-being after traumatic events.

What can be journaled? The answer is anything and everything that helps. One should journal the problems encountered, the destructive thoughts, the future self, etc. It helps track, plan, review the day, jot ideas, and build an outlook.

One of the essential precursors to Journaling is that one must journal, forgetting all the rules and boundaries. The flow should be free-floating and unbiased. Journaling has the inherent purpose of gaining insight, reflection, clarity, realizations, getting rid of baggage, learning, and transformation.

Adapting the habit of Journaling can make the stormy sea easier to surf. A shift of focus from an unhealthy to a healthy lifestyle can be witnessed by acquiring the practice of Journaling.”

-Mansi Shukla.

“I have been journaling since I was 13 years old, and it has helped develop my ability to reflect on my memories and emotions.

Through the years, I’ve realized that Journaling can be so essential. Since it can be a gateway to yourself, finding yourself, affirming yourself, and being more aware of your day-to-day triggers and thought patterns. It helps us become more mindful, helps calm us down, aids memory and reflective abilities, clarifies our thoughts and feelings better, helps us develop a stronger sense of self - knowing how we feel and think about things, and also allows us to reduce stress and anxiety.

The common struggle with mental health is that you feel like no one understands you or have difficulty expressing yourself. And that’s where Journaling comes in; it gives you a way to express yourself. You can say whatever you feel like; it doesn’t have to be concise, it doesn’t have to be fully formulated yet; you can write.”

-Nikita Murali

“It includes evaluating whether you like to write or find solace in it. Any technique and practice can only work when the person sees some interest in it.

Secondly, look for whether you prefer to go with the flow while writing or like to have prompts and structures.

Lastly, not forcing the length of Journaling and focusing on what it feels like to do so. It could be a line and a page, but the most important is your experience of Journaling.”

-Himani Kulkarni

“Journalling helps identify repetitive thought, feeling & behaviour patterns. Writing the daily life script helps to distance from the problem by putting it in an observer’s position.

Listing the strengths reinforces self-acceptance. Journaling also gets into the habit of tracking the positive events in their life.”

-Preeti Somani

“The most important thing to me when it comes to Journaling is that it should be done in a very uninhibited manner. One must only think a little about grammar, punctuation, spelling, etc., or even if a lot of what they are writing is making total sense at that moment!

The idea is to express your thoughts and feelings; there is no universal format for that. People should start journaling, and eventually, they will find the style that suits them, comforts them, and helps them in the way they want.”

-Shireen Dhar

“The most important thing about journaling is that it helps to make the vague thoughts and feelings more concrete. This gives clarity for self-work”.

-Nilom Shah

“Journaling helps a person identify the triggers. The most important thing that links to the practice of habitual Journaling is the emotional upheavals and their regulations. When identified in the process, whether oneself or with the help of a therapist, can make a difference in the way we react to the same problem which initially would have disturbed us.”

-Aryan Dhiman


In conclusion, journaling is a valuable tool that has the potential to improve our physical and mental well-being, bring clarity and perspective to our lives, and help us develop a deeper understanding of ourselves. Whether you are an experienced journaler or new to the practice, this article provides a wealth of insights and inspiration that can help you get the most out of your journaling experience. So, pick up your pen and start exploring the power of this timeless art form today.

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