Journaling examples can be the spark that finally gets you to put pen to paper—or fingers to the keyboard.
If you’ve ever stared at a blank page, feeling overwhelmed by where to start, don’t worry—you’re not alone. When I started journaling, I was desperate for some journaling examples.
So welcome! Here, I am going to share with you not one, not two, but 19 different journaling examples from various types of journaling. So next time you open your journal, you’ll know exactly what to write in it.
This blog post is all about journaling examples.
Before we dive into the journaling examples, please give me some time, to explain to you, why even bother journaling.
Well, let’s look at the brain for a second. Neuroscience tells us that writing things down engages multiple areas of the brain, including the prefrontal cortex (responsible for decision-making and self-reflection) and the amygdala (which processes emotions). This means that journaling can quite literally help you process your thoughts more effectively.
But here’s the thing: many people give up on journaling before they even start because they don’t know what to write. That’s where having a journal sample or written journal examples can be a game-changer.
19 Powerful Journaling Examples To Inspire You
Below are different journaling examples and writing styles that can help you get started.
1. Daily Reflection Journal
Daily reflection journaling is perfect if you’re new to journaling and want to gain a deeper understanding of your thoughts and emotions.
Think of it as an ongoing conversation with yourself—a safe space to unpack your day, analyze patterns, and strengthen your emotional intelligence. Research suggests that regular self-reflection enhances self-awareness and emotional regulation, helping you navigate life’s ups and downs more effectively.
Example of Daily Journal Entry
Date: January 20, 2025
Today was incredibly stressful. My morning started in a rush—I just couldn’t get out of bed. These past few days, I’ve felt utterly exhausted from everything that’s been happening. I barely made it out the door on time, and work was again an absolute emotional mess. The only moment I could truly breathe was in my car, driving home. I blasted my favourite songs and sang my heart out—it was the best stress relief of the day.
I hope next week will be calmer.
2. Gratitude Journal
You know, gratitude journaling is seriously a game-changer. It’s been shown to actually rewire your brain for positivity, strengthening those happy vibes in your brain. When you write down what you’re grateful for, it really helps shift your focus from all the stuff going wrong to the things that are actually going right. It’s kind of like training your mind to see the good more often.
Make a list of the things you’re grateful for and why. Over time, this will give you a beautiful snapshot of all the things you appreciate, helping you notice even more of the good in your life.
Example of Gratitude Journal Entry
Date: January 29, 2025
Today I am grateful for:
- The rainbow after the heavy rain. I loved seeing colour in an otherwise grey sky.
- For slow morning, I got to speed with my sister, niece and grandmother. I could finally completely disconnect and be present in the moment.
- For a slow work day, that enabled me to take a breath in this busy month.
- For freshly washed clothes, cause they smell so good.
3. Stream-of-Consciousness Journal
Okay, so this type of journaling is amazing for tapping into your subconscious. Just write whatever pops into your head without stressing over it. It’s like letting your brain flow freely. And get this—studies say that this kind of free writing can actually boost your problem-solving skills and spark creativity.
Example of Stream-of-Consciousness Journal Entry
Date: January 29, 2025
As I sit before my computer, I notice that my spine hurts. It has been so long since my last sip of coffee. I feel inspired, but my hands have trouble keeping up with my brain. At the same time, my mind is lazy with the load of everyday tasks that await me. Wow, that was a big fly. Wait, I forgot to water my plants. If I don’t send the message to my dad, I might not be able to get the payment for my car. Oh well, this is the least of my worries. How will I create the plan for my team to work on the event?
…
4. Goal-Tracking Journal
The goal-tracking journal is seriously a lifesaver. It keeps you accountable and helps break down those big dreams into smaller, doable steps. And get this—research says that writing down your goals can actually increase your chances of hitting them by 42%! So it’s basically a little secret to making things happen.
Example of Goal-Tracking Journal Entry
Goals: To write 104 blog posts this year. Go to boxing class every week.
So far, I have written 45, so I’m in a good spot to get it done by 2025. I will reward myself with a new ring when I hit 52 written blogs. Yay!
As for my second goal of going to boxing classes every week, I’ve fallen a little behind. I haven’t gone in two weeks. I really need to prioritize it and stop making excuses about being tired. I think a good thing to do would be to put it into my calendar. Cause I look at it every day.
RELATED POSTS
5. Dream Journal
You should totally start a dream journal! It’s such a fun way to see what’s going on in your subconscious, and it can even help with problem-solving. Plus, it’s hilarious looking back at all the weird dreams you’ve had. You never know what random stuff your brain is up to while you’re sleeping!
Example of Dream Journal Entry
Date: September 11, 2024
Today, I dreamt that a witch attacked me. I opened the door to my house, and a woman, dressed in a long black dress, with a witch hat and long nails, started scratching and biting me on the neck. I screamed really loudly. As hard as I could, I began biting her back and scratching at her until she escaped. I stood before my door, bloody and riled up, but steady because I had been able to defend myself.
6. Prompt-Based Journal
Ugh, I get it—sometimes a blank page just feels so intimidating. But that’s where journaling prompts totally save the day. A simple question can seriously unlock some deep stuff you didn’t even know was there. It’s like your brain starts flowing once you have that little nudge!
Example of Prompt-Based Journal Entry
Prompt: Imagine your anxiety is a character in a story. Describe its appearance, behavior, and how you interact with it.
Date: January 7, 2025
My anxiety feels like this sneaky little character that shows up out of nowhere. It’s small at first, like a little cloud hovering over my head, but when I feed into it, it gets bigger and darker. It has this constant buzzing energy, like it’s always rushing me or making me second-guess myself. Its appearance is kind of like a whirlwind—constantly moving, never settled. When I interact with it, I sometimes try to ignore it, but that only makes it louder. Other times, I try to talk to it, asking what it needs, but it doesn’t really have an answer. It’s just there, pushing me in all sorts of directions. And yet, every time I acknowledge it, it slowly starts to shrink, reminding me that it’s okay to sit with it and breathe through it.
The Best Journal Prompts and Ideas
- 33 Uplifting Journaling Prompts for Self love to Empower Yourself
- 11 Powerful Journaling Prompts for Healing to Tap Into Your Potential (Shadow Work)
- 13 Best Ideas in Journaling for Anxiety (Psychologist Approved)
- 10 Fun and Creative Journal Entry Challenges to Spark Self Discovery
- 80+ Powerful Journaling Prompts for Depression to Reclaim Your Life
- 31 Therapeutic Daily Journaling Prompts for Mental Health: Heal and Thrive
- 17 Tranquil Mindfulness Journal Prompts pdf for a Stress-Free Day
- 12 Unique and Creative Daily Journaling Questions for Self-Care
- 21 Vital Prompts for Journaling Through Breakup to Find Closure
- 13 Thought-Provoking Journaling Ideas for Adults to Help You Gain Transformative Wisdom
- 21 Game-Changing Stress Relief Journal Prompts to Elevate Your Day
7. Book and Movie Journal
A dedicated space to jot down your thoughts on books and movies—like capturing those little insights, favorite quotes, and all the feels you get while watching or reading.
Example of a Movie Journal Entry
Movie: Spirited Away *****/5
Blown away by the creativity. What I love most about Ghibli movies is that not everything is so obvious. They take you on an adventure depending on what season you’re in in life. It made me think about how I face my fears my fears. Plus, the characters were wild and weird, but somehow comforting. And the scary shadow that grew bigger the more it ate—it reminded me of my own anxiety. The more I feed it, the bigger it gets.
8. Art Journal
A mix of sketches, doodles, and written reflections—it’s such a fun and creative way to express yourself, especially when words just don’t cut it. This is a place to let your imagination run wild on the page!
Example of an Art Journal Entry
Here are some tools that can help you on your journey to creative calligraphy writing:
If you want to learn how to doodle, I recommend you choose one of the following guides:
9. Food Journal
Track your meals, recipes, and food experiences—it’s such a great way to practice mindful eating or explore new cuisines. Plus, it’s fun to look back at all the yummy things you’ve tried!
Example of Food Journal Entry
Date: August 16, 2024
As I sit here, swirling my wine and the taste of freshly made pasta still on my tongue, I can’t help but wonder: is there anything better than butter? I mean, it makes everything sooo creamy and rich. And the sage, the flaky salt… I am in heaven.
10. Planner Journal
A hybrid between a planner and a journal—it helps you stay on top of your tasks while also giving you space to reflect on your progress and any setbacks. It’s like keeping everything organized while still making time for self-reflection!
Example of Planner Journal Entry
Date: January 29, 2025
Today’s Vibe: Let’s make it happen!
To-Do List:
- Morning:
- 7:30 AM: Breathe in, breathe out – a quick meditation to start my day (15 minutes of zen)
- 8:00 AM: Sip on some coffee, savor the moment, and think about what today holds
- 8:30 AM: Check emails & make my “power list” for the day
- Work Mode:
- 10:00 AM: Team meeting – time to share ideas and collaborate!
- 12:00 PM: Dive into blog content, let creativity flow
- 2:00 PM: Catch up with a client – keep it fresh and engaging
- Self-Care Break:
- 5:00 PM: Grocery shopping – picking up something new to try for dinner
- 6:00 PM: Boxing class – get those endorphins flowing!
- 7:30 PM: Dinner, unwind, maybe read a chapter of that book I can’t put down
Reflection:
Today felt like a balancing act. The meeting was productive, but I need to work on staying present in my body during those “intense” moments and not let the stress suppress my body. I’m proud of how the blog content is shaping up! Looking forward to boxing tonight; it’s my mental reset. Now, I’m just excited to unwind with a good meal and a good book. Here’s to a peaceful evening!
Here is a selection of the best productivity planners available on Amazon!
Legend Planner: Weekly & Monthly Life Planner to Hit Your Goals & Live Happier
The Legend Planner, an undated A5 hardcover, combines productivity and happiness with a comprehensive 12-month layout. Rooted in scientific insights, it helps users explore life vision, goals, and daily rituals.
ADHD Planner for Adults: A 90-Day Planner Journey, Self Care Journal to Increase Productivity, Success in Life & Work, Gratitude Journal
The Smart Daily ADHD Planner and Gratitude Journal is a 90-day, eco-friendly planner designed to boost productivity and happiness. Backed by scientific research, it features goal-setting pages, simple routines, and tools for self-care like To-Do and Feel-Good lists.
Clever Fox Planner PRO: Weekly & Monthly Life Planner to Increase Productivity, Time Management and Hit Your Goal
The Clever Fox Planner combines intuitive design with self-development tools and positive psychology techniques. Its flexible undated format includes 12 months followed by 52 weeks, enhanced by three ribbons for easy navigation. The planner focuses on goal setting, habit tracking, and achievements, offering well-organized monthly and weekly layouts without daily spreads.
Simple Elephant: Monthly, Weekly, Daily Planner
This monthly planner is a delightful choice for elephant enthusiasts, offering a simple system for focus and productivity alongside weekly and monthly planning layouts. With dedicated journaling pages for affirmations and gratitude, as well as stickers for task organization, it strikes a balance between functionality and creativity.
11. Reading Journal
You should totally log the books you’ve read, your thoughts on them, and the key takeaways. It’s perfect for book lovers like us who want to remember all the good stuff and reflect on what stuck with us. It’s like creating your own little library of reading history.
Example of Reading Journal Entry
Book Title: Fourth Wing by Rebecca Yarros
Date Started: January 17, 2025
Date Finished: January 29, 2025
Thoughts:
Fourth Wing completely swept me off my feet! The story had everything I crave—action, romance, and a world that feels so real. I loved the action scenes; they filled me with inner strength, making me think, maybe I could do it like Violet did. I liked that she was a smart character, a bit violent, and fearless. And, oh my god, did I love the tension between her and Zayden. One of their first scenes by the college’s outer walls left me speechless. The sexual tension! There’s so much chemistry, but also so much danger lurking. I love the thrilling, dangerous aspect of the dragon bonding and riding.
I loved the supporting characters—they truly enriched the story. And now, I want my own dragon!
Favorite Quote: “Sometimes the things we want most are the things that scare us the most.”
Rating: 4.5/5 – A thrilling, emotional ride that I couldn’t put down. Definitely looking forward to the next book in the series!
12. Nature Journal
You know, keeping track of nature, the weather, and your outdoor moments is such a cool way to feel more connected to everything around you. It’s like having a little journal of all the awesome things you notice when you’re outside, and it really helps you appreciate the world more.
Example of Nature Journal Entry
Date: January 29, 2025
Location: Forest, near my home
Weather: Crisp and cold with soft snowflakes falling.
Observations:
Walked through the forest today, and it was so quiet—just the sound of my boots crunching on the frozen ground. The trees are bare but still have a kind of strength about them. I spotted a squirrel quickly darting up a tree, and a bird flew past, its wings almost glowing in the soft snow. The stream was calm, water moving slowly, like it had all the time in the world.
Reflections:
I always forget how peaceful it is here. It felt good to breathe in the fresh air, to let everything else fade for a bit. Nature has this way of reminding me to slow down, even when life feels busy.
Favorite Moment:
Watching the snowflakes swirl around me—it was like the world was wrapped in a cozy blanket.
13. One Line a Day Journal
It’s such a simple but powerful method—just write one sentence a day. Over time, it turns into this beautiful snapshot of your life, like a little memory collection you can look back on.
Example of One Line-a-Day Journal Entry
Date: January 29, 2025
I finally sent that message to my dad, and it felt like a weight lifted off my shoulders.
14. Travel Journal
You’ve got to capture all those memories from your adventures! From the places you visit to the cool cultural experiences, it’s such a fun way to relive those moments later.
Example of Travel Journal Entry
Date: 24.9.2024
Rhodes, Greece – Morning Bliss by the Sea
The world is still asleep when I slip into the Aegean, the water cool and endless, wrapping around me like a whispered promise. The first rays of the sun stretch across the sky, painting gold on the ripples. In this quiet, everything slows—no worries, no weight, just the rhythm of the waves washing away the restless night.
Later, I wander through the old town, salt still clinging to my skin. Fresh bread, warm honey-drizzled feta, rich olive oil and a sip of thick Greek coffee—it’s a love proclamation to this island. Rhodes feels fresh, blue and like a relaxed lady lying in the sun.
15. Work Journal
Tracking your professional growth, challenges, and wins is such a smart move. It really helps with career development and gives you a chance to reflect on how far you’ve come.
Example of Work Journal Entry
Date: January 29, 2025
Tasks Done:
- Wrote a new blog post about journaling techniques.
- Updated my Pinterest with new pins and engaged with my followers.
- Responded to blog comments and planned upcoming content.
Challenges:
- Struggled to find the right words for my post today, but I pushed through.
Reflections:
Happy with the post, but I need to start batching content to make things flow more smoothly.
What’s Next:
Focus on planning next week’s posts and growing my Pinterest traffic.
16. Hobby Journal
You should totally create a space to track your progress in whatever hobby you’re into—whether it’s knitting, gaming, or picking up a new language. It’s so rewarding to see how far you’ve come and celebrate all the little wins along the way.
Example of Hobby Journal Entry
Date: January 29, 2025
Hobby: Dancing
Today’s Dance Session:
I finally got back to my dance routine today after a little break, and it felt so good to move again! I worked on some new choreography and even nailed a few tricky moves I’ve been struggling with. It’s amazing how my body just remembers things once I’m in the flow.
Challenges:
My muscles were a little stiff from not dancing for a while, but I pushed through it.
Reflections:
Dancing always makes me feel free like I’m in my own little world. I am also noticing, that my moves are getting bigger in a way, like I am more comfortable, more sure of myself.
What’s Next:
Try not to look at your technique through the perfect lens, but rather focus on how you’ve improved since last time.
17. Mindfulness Journal
It’s awesome to jot down your emotions, thoughts, and any breathing exercises you’re doing—it really helps you stay present in the moment. It’s like a little reminder to check in with yourself and focus on the here and now.
Example of Mindfulness Journal Entry
Date: January 30, 2025
This morning, I sat by the window with my coffee, watching the steam curl into the air. Instead of rushing, I let myself be here—really here. The warmth of the cup in my hands, the scent of coffee, the soft hum of the world waking up. The sun was beautiful.
For a moment, nothing needed to be solved, nothing pulled me forward or back. Just breath in, breath out. A quiet reminder that peace isn’t something to chase—it’s already here, waiting to be noticed.
18. Bullet Journal
Okay, so imagine this: a system that mixes to-do lists, calendars, and reflections. It’s perfect for people like us who need structure but also love having the space to get creative.
Example of Bullet Journal Entry
📅 Date: January 29, 2025
🌞 Morning Routine:
- Woke up at 6:30 AM
- 10 min meditation to start the day clear
- Morning swim – the water was so calm, felt like a fresh start
To-Do List:
- [ ] Write blog post on journaling techniques
- [x] Update Pinterest with new pins
- [ ] Reply to blog comments
- [ ] Plan content for next week
- [ ] Call mom
Habit Tracker:
- ✔️ Drink 2 liters of water
- ✔️ Dance for 30 minutes (felt so freeing)
- ❌ No social media after 9 PM
🍽 Meals:
- 🥑 Avocado, eggs, toast & coffee (classic breakfast!)
- 🥗 Salad with chicken (light & refreshing)
- 🍲 Soup for dinner (hearty and cozy)
Mood: 😊 Productive and motivated
Notes: Pushing through a productive day, but need to work on giving myself time to unwind at night.
💭Reflections:
✨ The slow breakfast was such a life saver. It set the tone for my day.
✨ I’m learning to take things one step at a time – progress, not perfection.
19. Marjeta’s Personal Journal
Okay, so here’s a peek into my personal journal—it’s basically where I throw down all my thoughts, feelings, and random moments that pop into my head. It’s like my safe space for everything, from little reflections to big realizations.
Thought it’d be fun to share some of it with you, so you can see the behind-the-scenes of what’s going on in my mind!
Example of Bullet Journal Entry
How To Use These Journaling Examples To Start Your Own Practice
Now that you have several journaling examples writing, how do you actually use them? Here are a few tips to help you get started:
Pick one style to try for a week – Don’t overwhelm yourself by trying everything at once. Start small!
Write at the same time every day – Creating a routine helps make journaling a habit.
Don’t worry about perfection – Your journal is for you, not for anyone else.
Experiment and have fun – If one journaling method doesn’t click, try another!
