If there is one thing that has completely changed my life, improved my mental health, pushed me closer to my goals, helped me set priorities, and simply untangle the mass of thoughts that often run through my anxious, overthinking brain, it’s journaling.

Even though I was aware of the benefits of journaling and have kept a journal since my teens, it wasn’t something I did every day. But when I developed anxiety a few years ago, I started being consistent with the practice and it helped so much! Getting all my thoughts out on paper helped me view my anxious thoughts more objectively, but journaling helped with so much more! From improving my focus, productivity and creativity, to supporting my mental health and well-being, this is one daily habit that’s truly changed my life.

And because journaling now plays a very important role in my life, I thought I’d share everything that helped make this practice into a daily habit. So if you are wondering how to start journaling consistently, then these tips will surely come in handy!

• Schedule time

I know this sounds super mechanical, but trust me, scheduling an activity on your calendar really helps when trying to form a new habit. Not only does it work like a visual reminder, but making time for it in your day helps you make it a priority. So when the notification goes off, it is a lot easier to just show up and journal.

However, it is important to be gentle with yourself, especially in the beginning. If you happen to miss a day or two, please don’t beat yourself up. Simply pick up your journal again and show up.

• Stack it with something you already enjoy

Want to journal in the morning? Do it along with your first cup of coffee. Want to get into the zone? Put on some lo-fi music or light a candle you love. When you pair a new habit with things you already do and love, the chances of you sticking to the new habit increase greatly. Creating these little rituals around journaling also help you get into the right zone, which in turn allows your thoughts to flow more easily.

• Grab your favourite supplies

I don’t know about you, but I absolutely cannot write on bad paper or use a pen I don’t love. For me to experience the whole meditative vibe of journaling, it is necessary to use the right kind of supplies. I am currently using the Factor Notes 90 GSM Hardbound Notebook. It has a dot grid, which I find works really well for when I want to get a little creative with doodling or bullet journaling. I also love that it lays completely flat, the paper quality feels amazing, and the size is perfect to carry in my bag when I am going out.

For writing, I have been using my trusty Lamy Safari Fine Nib fountain pen for years and I am officially obsessed! I love how smoothly the ink flows and my handwriting always comes out so good with this pen. Plus, it’s really comfortable to hold even when I am writing a lot (which is pretty often!).

• Use journaling prompts

I don’t always know what to write and there are days when I struggle with forming coherent thoughts, let alone putting them on paper. Especially when I started journaling as a beginner, I would often go blank and had no idea what to write about, which often made me give up on the practice. But now every time I feel like I have nothing to write about, I turn to some journaling prompts. I love how journaling prompts because the nudge you to think in a particular direction, making it easier to put them on paper. Some of my favourite journal prompts I use quite often are:

• What are some things that make me feel energised? How can I bring more of that into my life?

• What am I looking forward to right now? If there’s nothing, then how can I change that?

• What are the top three emotions I am feeling today? And what are the emotions I would like to feel today?

• Make lists

Making lists has to be one of my favourite things to do. It’s what I do when I don’t have much to journal about and something I inevitably do before starting my day, week, month and year. I find lists give my brain a sense of direction, so when I am feeling lost, I end up turning to them for some inspiration. I make lists for everything – books to read, shows to watch, places to visit, restaurants to try, things to buy… you get the idea.

But if you are not into that sort of thing, don’t worry. You can start with making a gratitude list, or ‘things-that-are-worrying-me’ list. These are great places to start journaling for beginners and help you get into the flow.

• Commit to it for 5 minutes

When you first start journaling (or any new habit for that matter), you will experience resistance and be tempted to give into excuses. It’s absolutely normal and everyone goes through it. But building new habits require repetition and sticking through it even on the days you don’t feel like it. Simply commit to journaling for 5 minutes a day and see how that goes. Most often after journaling for 5 minutes, you’d notice that words flowing so much more easily.

Journaling is a great way to notice your feelings, channel your emotions in a healthy manner, improve your mental health and bring more joy and well-being into your daily life. And it may seem like a chore in the beginning, but if you do it consistently, it will change your life.