I first started journaling at 12. Mostly because I had thoughts I didn’t want to share with anyone else. My journal quickly became my best friend. I was sure to change its hiding spot in my bedroom daily so that my parents didn’t find it. My journal was for my eyes only, and journaling has stood the test of time for me personally. I’m now 38 and continue to keep a daily journal.
Journaling helps me with all kinds of everyday struggles. I’m an overthinker and, like every writer I know, I can be dramatic. I find that journaling helps me show up as the best version of myself in all areas of life, including at work, in business, and in friendships. These days, journaling is like brushing my teeth—I do it daily, on repeat. You can do the same if you really want to.
Getting started as a beginner
Like many things in life, starting is often the hardest part. Here are some quick-fire tips to get you going:
- Start with 5-10 minutes daily
- Take the time to write down why you want to journal—this will help to keep you on track when life gets in the way
- Forget about the quality of your writing. It doesn’t matter
- Journaling can look like many things—words, paragraphs, pages, doodling, disjointed sentences—allow yourself to explore and ‘try on’ different journaling styles
- Avoid censoring or judging yourself
- If you’re concerned about someone finding your journal, you can shred or burn it
- Choose whether to handwrite or use a digital tool like reflection (for full disclosure, I am an affiliate)
Over time, journaling becomes less about recording life and more about reconnecting with yourself. It helps you hear your own voice beneath the noise, notice patterns that no longer serve you, and uncover small truths that guide you forward.
10 journal prompts for 2026, starting with self-reflection
#1: When I reflect on 2025, what sensations surface in my body?
Notice where you feel that in your body — warmth, tightness, fluttering, heaviness. What might those sensations be trying to tell you about how the year truly felt?
#2: What surprised me the most about the past year?
Focus your attention on where you feel that surprise and what happens when you lean into it.
#3: What moments made me feel excited about life in 2025?
Excitement is one of the strongest emotions we can feel. See if you can notice any patterns about the moments that made you feel most alive.
Journal prompts to help you work towards the 2026 of your dreams
#4: Where in my body am I carrying tension as we move into 2026?
Write about what that part of you wants to release or what it’s been protecting you from.
#5: What am I ready to release or soften as the New Year begins?
Do you pick up on any hesitation as you write? If so, where is that hesitation surfacing in your body?
#6: What is life like for you right here, right now?
Remain open and curious. Allow the words to flow, and whatever is present to simply be.
#7: What feeling do I want to embody in 2026?
Think of this as being more than an intention – lean into the felt state of that feeling.
#8: What has been lying dormant inside me that I’m ready to explore in 2026?
Notice the feelings that surface as you write and what happens as you continue.
#9: How can I honour myself each day—not just at the start or end of the year?
Reflection isn’t just a New Year ritual; it’s a daily act of grounding. Commit to writing regularly, even for five minutes, to stay connected to your unfolding story.
#10: If anything is possible in 2026, write down 5 things that would take place over the course of the year.
Think big. No restrictions. If fear surfaces, allow it to be there and tune into what it might be trying to say to you.
Free Gentle Journaling Jumpstart Printable
You can download my free Gentle Journaling Jumpstart printable if you are drawn to journaling. The printable includes seven journal prompts and three steps to help you get started quickly in a trauma-informed way. Watch me talk about the printable below.
Please note: Journaling cannot replace any professional support, guidance or treatment you may need. It can definitely positively impact your life in a range of ways if you show up and stare down that blank page. And if you need some convincing, Google ‘expressive writing.’