Journaling how to write deeper can feel overwhelming, but trust me—once you find the right method, it becomes an irreplaceable tool for self-discovery, emotional well-being, and mental clarity.
When I first started journaling, I quickly realized that if I really wanted to get deep into my thoughts, emotions, and experiences, I needed the right approach. It’s not always easy to face the painful parts of ourselves or put a difficult situation onto paper. But trust me, it’s worth it.
In this blog post, I’m sharing the best journaling methods that will help you create a safe space for those deeper, transformative journaling sessions. These methods are all about breaking through those walls and really getting to the heart of what you’re feeling and thinking.
This blog post is all about journaling how to.
Before we dive into the methods, I want to share with you why deeper journaling will change your life.
Deeper journaling is a space. It is where you give yourself time and space to process emotions, reflect on patterns, thoughts, and experiences and even rewire your brain.
Science actually backs this up! When you write about what’s going on in your head, it activates this awesome part of your brain called the prefrontal cortex. This part helps you think things through, stay calm, and get your emotions in check. Meanwhile, it calms down the amygdala (that’s the part of your brain that freaks out during stress or danger).
So, in short, journaling helps you chill and see things more clearly.
But here’s the thing—just writing “Today was fine” won’t cut it. If you really want to use journaling to boost your mental health, you’ve got to go deeper.
And to actually dive deeper, you need to prepare the space for it. You wouldn’t expect to have a heart-to-heart with someone in a messy, chaotic room, right? It’s the same with journaling. You need to create a space where your mind feels safe, clear, and ready to explore what’s going on inside.
1. Create Your Own Cozy Space (Clean Up)
Okay, so you know how sometimes it’s just impossible to get in the right headspace if the room is messy or there’s too much going on?
That’s why setting up a little cozy corner for journaling is a game-changer. You want it to feel special and relaxed—like your own personal sanctuary.
BIOPSYCHOLOGY INSIGHT: Our environment plays a crucial role in setting the tone for how we feel and focus. A clean and serene space can activate the brain’s parasympathetic nervous system, which promotes relaxation.
🌿 What to do: Find a quiet spot that feels good to you—maybe near a window or you can go outside to nature. You could even light a candle or put on some calming music. Whatever makes you feel relaxed and ready to reflect.
2. Mindful Breathing Before Journaling (Breathe, Babe!)
I know, I know—it sounds simple, but taking a few deep breaths can totally shift your energy before you start journaling. It’s like telling your body, “Okay, now it’s time to slow down and focus.”
BIOPSYCHOLOGY INSIGHT: Deep breathing reduces cortisol (the stress hormone) and increases dopamine and serotonin, making it easier for your brain to focus and remain in a positive state.
🌿 What to do: Close your eyes for a minute and take five deep, slow breaths. In through your nose, out through your mouth. Focus on the air going in and out—feel your body relax. When you open your eyes, you’ll feel ready to dive in.
3. Silence or Soft Background Music? (Setting the Right Vibe)
Everyone’s different, right? Some people love writing in total silence, while others like a bit of background music. Either way, figuring out what works best for you can really help set the right vibe.
BIOPSYCHOLOGY INSIGHT: Silence may help some individuals focus better by reducing external stimuli, while others find that low, instrumental music can increase relaxation and creativity.
🌿 What to do: Try both! Start with silence and see how it feels, or put on some chill music. Instrumental stuff works great—nothing with lyrics that could distract you. Find whatever makes your mind feel at ease.
4. Set an Intention (It’s Like Your Journal’s ‘Vibe’)
Before you even pick up your pen, think about what you want to get out of your journaling session. Maybe you want clarity on something or need to process a tough day. Setting an intention helps keep you on track and makes journaling feel more meaningful.
BIOPSYCHOLOGY INSIGHT: When you set a clear intention, your brain activates the prefrontal cortex, the region responsible for goal-setting, focus, and decision-making.
🌿 What to do: Ask yourself, “What do I want to explore today?” It could be a feeling, a problem, or just some gratitude. Whatever feels right for you. Once you’ve got it, write it down at the top of your page as a reminder of what you’re focusing on.
If you need help with setting your journaling goals you can use my FREE GUIDE TO SET JOURNAL GOALS AND PAGES.
5. Stream of Consciousness Writing (Just Let It Out, No Filters!)
Okay, this one’s a game-changer. When your mind is racing and everything feels jumbled, stream of consciousness writing is like hitting the reset button. The idea is simple: you just write whatever comes to mind, no rules, no judgment. It’s all about getting the chaos out of your head and onto paper.
BIOPSYCHOLOGY INSIGHT: This method gets your brain’s default mode network (DMN) firing, which helps improve creativity, reduce stress, and even gives you breakthroughs in problem-solving. It’s like giving your mind permission to let go.
🌿 What to do: Set a timer for 5-10 minutes and write nonstop. Don’t worry about grammar, spelling, or structure. Just go! If you’re stuck, start with something like, “I don’t know what to write, but right now, I’m feeling…” Keep writing until your brain starts to calm down.
6. Reflective Questioning (A Heart-to-Heart with Yourself)
Sometimes, we need to get real with ourselves. Reflective questioning is like having a conversation with your innermost self—asking the tough questions that bring out the answers you didn’t even know you needed. It’s all about digging deep and exploring your thoughts and emotions from different angles.
BIOPSYCHOLOGY INSIGHT: Asking reflective questions strengthens your brain’s ability to process emotions and make decisions. It activates your anterior cingulate cortex, which helps you understand your feelings and take action.
🌿 What to do: Ask yourself some deep, thought-provoking questions. Write out your answers honestly, and let them guide you through your feelings and thoughts.
Here are some most liked journal prompts to get you that depth that you are looking for.
The Best Journal Prompts and Reflective Questions that hit deep:
- 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. Mindful Journaling (Just be Present)
We’re always thinking about the past or future, but sometimes, the best way to reset is to just be in the moment. Mindful journaling helps you focus on right now, letting you tune into your senses and emotions.
BIOPSYCHOLOGY INSIGHT: When you’re in the present moment, your body relaxes, and the part of your brain that deals with stress (hello, amygdala!) gets a break. Plus, it helps you process emotions more smoothly.
🌿 What to do: Start with some slow, deep breaths to center yourself. As you write, keep your focus on what you’re feeling and sensing right at this moment. How does your body feel? What’s going on in your heart? Let it all unfold without rushing.
Here are some of the most liked mindfulness journals, that journalers absolutely love and are available on Amazon:
The Five Minute Journal
The journal offers a transformative daily gratitude experience. Designed to enhance happiness, mindfulness, and reflection, this journal features a simple guided format that empowers users to start and end their day with intention.
The Mindfulness Journal
This comprehensive paperback offers daily practices, writing prompts, and reflections tailored to help you live mindfully. With its accessible format and insightful content, it’s the perfect companion for anyone seeking to deepen their mindfulness practice and find peace in the midst of daily life.
A Year of Mindfulness
This beautifully crafted guided journal, designed as a day-to-day calendar, invites you to explore 52 weeks of insightful reflections and prompts. Explore the art of living in the moment as you contemplate mindfulness of the body, connect with nature, or even find serenity in everyday tasks like cleaning your home.
Let That Sh*t Go
This journal by Monica Sweeney offers a refreshing approach to journaling, infused with humor and practical wisdom. Through thought-provoking prompts and exercises, this journal empowers readers to release negativity, embrace self-compassion, and cultivate a more fulfilling life.
8. Guided Journaling with Templates (Because Sometimes We All Need a Little Structure)
Okay, not all of us are the “just let it flow” types, right? And that’s perfectly fine! Guided journaling with templates is like having a personal roadmap to keep you on track. It gives you a structure to follow, so you can dive deep without feeling lost or overwhelmed.
BIOPSYCHOLOGY INSIGHT: Templates help your brain focus and organize your thoughts, which makes it easier to express complex feelings and ideas without overthinking.
🌿 What to do: If you don’t know where to start, grab a template that feels right. Here’s one for your morning vibes:
- Today, I want to focus on…
- I’m feeling…
- I’m grateful for…
9. Sensory Journaling for Emotional Release (Let Your Senses Take Over)
Sometimes, words aren’t enough, and we need a way to feel our emotions in a deeper way. That’s where sensory journaling comes in! By focusing on your senses, you give your emotions a language all their own.
BIOPSYCHOLOGY INSIGHT: Engaging your senses activates the insula, a part of your brain that helps process emotions. Describing how you feel physically makes your emotional experience clearer and less overwhelming.
🌿 What to do: Next time you’re feeling something intense, close your eyes and tune into your senses. What does this emotion feel like in your body? Is it tightness in your chest? A flutter in your stomach? What color would it be? What does it sound like? Writing down those sensory details helps you release and process your feelings in a totally different way.
10. Emotional Word Journaling (Let It Out)
Ever feel like you have a lot of feelings, but no clue how to express them? Emotional word journaling is all about focusing on one emotion and digging into it—letting it have its say.
BIOPSYCHOLOGY INSIGHT: Focusing on emotions helps your brain process and regulate them better, especially if you give them a name. When you put your emotions into words, you create space for healing.
🌿 What to do: Pick one emotion you’re feeling right now, whether it’s happiness, stress, sadness, or excitement. Write about how it feels in your body. What triggers it? What do you want to do with it? Let the words flow and give that emotion a place to exist.
11. Turn Journaling Into a Ritual (A Rest For Your Soul)
Ever noticed how it’s easier to get into the groove when you’ve got a little routine? A journaling ritual helps signal to your brain that it’s time for reflection and can make the process feel extra special.
BIOPSYCHOLOGY INSIGHT: Routines create neural pathways that enhance focus and reduce distractions, leading to deeper and more productive journaling sessions.
🌿 What to do: Pick a time each day (like right after breakfast or before bed) and stick with it. Pair that with a little ritual, like making your favorite tea or sitting in your comfy chair. This will make your journaling sessions feel more intentional and peaceful.
FAQ: Journaling How-To
Q: How do you start journaling properly?
A: Starting journaling properly involves setting up a space where you feel comfortable and free from distractions. Begin by choosing the right journaling method, such as digital or paper, and select a format that feels authentic to you. Use prompts or free write to get started.
Q: How do you write journaling?
A: Writing in a journal is about expressing your thoughts and feelings. There are no strict rules, but it’s important to be honest and reflective. You can use guided prompts, stream of consciousness writing, or simply jot down your thoughts without a specific structure.
Q: What are the rules of journaling?
A: While there are no hard and fast rules, journaling is most effective when done regularly and with authenticity. It’s essential to be honest with yourself, avoid self-judgment, and allow your thoughts to flow naturally. The key is consistency, not perfection.
Q: What are the three methods of journaling?
A: The three common methods of journaling include:
- Gratitude Journaling – Writing about things you’re grateful for.
- Shadow Work Journaling – Exploring your subconscious to uncover hidden feelings.
- Future-Self Journaling – Imagining and writing about your future goals and dreams.
Q: How do you journal for mental health?
A: Journaling for mental health involves using writing as a tool for emotional release, self-reflection, and stress management. Techniques like writing about your feelings, using reflective prompts, and setting intentions can help improve mental well-being and emotional regulation.
✨ P.S. For all the mentioned methods I have created free journal templates to help you on your journaling journey. Want more journaling tips? Sign up for my newsletter for exclusive prompts and journaling templates! ✨
