Introduction
For years, I struggled with journaling. The idea of sitting still for 20 minutes every day, pouring my heart onto paper, felt forced and unnatural. I’d get antsy, distracted, and frustrated. I thought journaling wasn’t for me—until I realized I was doing it all wrong.
Journaling doesn’t have to be a rigid, formal practice. It doesn’t require perfect handwriting, poetic prose, or even a set time of day. Once I let go of the “rules,” I discovered a world of creative, flexible, and deeply therapeutic ways to journal. Now, journaling is my go-to tool for stress relief, clarity, and staying aligned with my goals.
If you’ve ever felt like journaling isn’t for you, this post is for you. Let me show you how to make journaling work for your life—no rules, just results.
1. Journaling Throughout the Day: No Rules, Just Flow
Who says journaling has to happen at a desk? One of my biggest breakthroughs was realizing I could journal anywhere, anytime.
I always keep a journal or notebook with me. When I feel stressed at work, I take a pause and jot down my thoughts. I write about the situation, how I want to feel, and how I want to show up. This “micro-journaling” helps me process emotions in real-time and approach challenges with clarity and intention.
Try This:
- Carry a small notebook or use a journaling app on your phone.
- When you feel overwhelmed, take 2 minutes to write:
- What’s happening?
- How do I want to feel?
- How can I show up as my best self in this moment?
2. Voice Journaling: Capture Ideas on the Go
Sometimes, writing isn’t practical—or even possible. That’s where voice journaling comes in.
I often hit the recording button on my phone when I’m walking, driving, or doing something creative. I’ll share my feelings, brainstorm ideas, or capture inspiration that pops up. Voice journaling is raw, spontaneous, and incredibly freeing. It’s like having a conversation with yourself.
Try This:
- Use a voice recording app (like your phone’s built-in recorder or a journaling app like Day One).
- When inspiration strikes, hit record and let it flow. No editing, no overthinking—just speak your truth.
3. Morning and Night Journaling: Setting Intentions and Reflecting
While I love the flexibility of journaling throughout the day, I also have two non-negotiable journaling moments: morning and night.
In the morning, I write down my goal for the year in a few phrases. Let’s use the below as an example:
“In 2025, my final destination is to earn $5,344 per month. I am a wealthy woman.”
At night, I reflect on the day and reaffirm my goals. I also write down one thing I’ll do when I achieve that goal. This practice keeps me focused, motivated, and aligned with my vision.
Morning: Write your goal for the year in one sentence. Add an affirmation (e.g., “I am capable, confident, and unstoppable”).
Night: Reflect on your day. What went well? What can you improve? Reaffirm your goals and celebrate small wins
4. Visual Journaling: Doodling Your Dreams
Not a fan of writing? No problem. Visual journaling is a powerful way to express yourself and manifest your dreams.
One of my favorite techniques is using an A3 paper to doodle my goals. For example, if I’m looking for a new place to live, I’ll draw a circle in the center and write, “Looking for an amazing place to live.” Then, I’ll doodle what I want to experience: coffee shops, a swimming pool, a gym, a park, a train station. This visual map helps me clarify my desires and stay focused on what matters.
Try This:
- Grab a large piece of paper and some colored pens or markers.
- Write your goal in the center and doodle everything you associate with it. Let your creativity flow!
5. The Therapeutic Benefits of Journaling Your Way
However you choose to journal, the benefits are undeniable. Here’s what journaling has done for me:
- Releases stress and anxiety: Writing or speaking my thoughts helps me process emotions and let go of negativity.
- Provides clarity: Journaling gives me a bird’s-eye view of my life, helping me untangle complex situations.
- Keeps me on track: Regularly revisiting my goals ensures I stay focused and motivated.
- Captures ideas and insights: Some of my best ideas have come from journaling in the moment.
The best part? There’s no right or wrong way to journal. It’s all about finding what works for you.
6. Tips for Making Journaling Work for You
Ready to start your journaling journey? Here are my top tips:
- Experiment with different methods: Try writing, voice recording, doodling, or a combination.
- Keep it simple: You don’t need fancy supplies or hours of free time. Start with 2-5 minutes a day.
- Make it personal: Journal about what matters to you—your goals, feelings, dreams, or challenges.
- Let go of perfection: Your journal is for you. It doesn’t have to be pretty or polished.
Conclusion
Journaling has transformed my life. It’s helped me navigate stress, clarify my goals, and stay connected to my dreams. And the best part? It’s a practice that adapts to me—not the other way around.
If you’ve ever felt like journaling isn’t for you, I hope this post inspires you to give it another try. Remember, there are no rules. Just pick up a pen, hit record, or start doodling. Let your journal be your safe space, your creative outlet, and your personal guide to a more intentional life.
With all my love,
Salima
Ready to dive deeper into journaling? Join my Journaling Membership for exclusive prompts, resources, and a supportive community. Plus, download my free “ Magazine where I shared a 5-Minute Journaling Starter Kit” to kickstart your practice today!
What’s your favorite way to journal? Share your thoughts in the comments—I’d love to hear from you!
