Keeping a personal journal can help you explore your own thoughts, feelings, and opinions. Start journaling by writing 10-15 minutes a few times each week

Good journal habits focus on creativity and personal learning -- not skill development. Your journal is whatever you need it to be. Write as quickly and easily as you can. Do not worry about punctuation or repetition. Common journal types include:

  • Thought journals to explore thoughts, beliefs, opinions, attitudes, ideas, and memories
  • Feeling journals to explore and process feelings
  • Gratitude journals to reflect on what stirs your gratitude or thanks
  • Dream journals to describe dreams and analyze their symbols, meanings, and emotions
  • Goal journals to set goals, document progress, and celebrate achievements
  • Career journals to explore passions, values, and career options
  • Art journals to express thoughts and feelings through colors and images
  • Spiritual journals to reflect on spiritual practices and explore spirituality


Journal Methods


Freewriting is a popular journal method in which you write whatever comes to mind without consequence

Prompts help focus writing on a specific question or idea

List-writing asks you to list responses to a prompt as quickly as possible

Unsent letters allow you to release all emotions about a person or experience

Dialogues let you explore different perspectives by holding coversations with people or situations


Video Lesson