Self-Care Through Journaling: Writing Prompts and Junk Journaling

The first month of the year is almost over, but if you haven’t made your resolution list yet, or picked up a new healthy habit—don’t worry! It’s never too late to start. I remember picking up journaling in late March last year—not as part of a grand New Year’s scheme but as a coping mechanism after a pretty rough breakup (shoutout to my friend for the suggestion). Little did I know, this simple habit would define my 2024 and help me navigate everything that came my way.

So, what exactly is journaling, and how do you get started?

First off, it’s not quite the same as the “Dear Diary” days of childhood. Sure, the honesty and simplicity with which you write down your feelings still apply, but journaling has evolved into a powerful wellness practice. It’s been everywhere lately, from TikTok users sharing journal prompts, entries, and tips to YouTube videos about categorizing your journals’ continent. At its core, journaling is about putting thoughts to paper— unclouding your mind, gaining perspective, and processing past experiences. Think of it as self-care, like yoga, meditation, or therapy, but in written form. 

Finding Your Journaling Style 

One technique that works really well is stream-of-consciousness journaling. This is where you let your thoughts flow freely, writing down whatever comes to mind—your fears, ideas, frustrations, or intrusive thoughts. It feels like venting to a best friend, but instead of seeking external advice, you turn inward and tune into the sound of your own voice. For those who struggle to express emotions openly, journaling offers the perfect safe space to unpack what you’re feeling.

If writing doesn’t come naturally at first (been there, done that), prompts can be a great starting point. Gratitude journaling, for instance, is one of my favorites—it’s as simple as listing things you’re thankful for. You can also reflect on the week or month, writing down lessons learned, moments to remember, or even a theme or word that define that time. Feeling creative? Try writing letters—to your parents, your ex, or even your future self. These exercises not only help untangle your thoughts but also give you a deeper understanding of yourself.

Get Creative with Junk Journaling

Not all journaling has to be about writing! If you’re more of a visual thinker, junk journaling might be what you’ve been searching for. It’s basically scrapbooking, allowing you to use concert tickets, postcards, photos, packaging from snacks you loved, or even fabric swatches to create collages. It’s perfect for capturing memories in a creative, tactile way. Imagine dedicating pages to your graduation day or a cool trip you’ve recently made—way more fun than tossing the memories into a random shoebox, right?

A Few Final Tips

No matter how you choose to journal—whether it’s pouring your thoughts onto paper, using prompts, or getting crafty—remember: there’s no “right” way to do it. Your journal is your space, free from the pressure of perfection. Just be consistent. Like any habit, journaling takes time to build, but trust me, it’s worth it. And don’t forget to revisit what you’ve written—you never know what might lay hidden in between the lines!