"I'd love to journal, but I hate writing."
I hear this constantly. And I get it—staring at a blank page, trying to find the "right" words, worrying about grammar and structure... it can feel like homework, not self-care.
But here's the thing: journaling doesn't have to mean writing paragraphs.
The goal of journaling is to process your thoughts, understand yourself, and create clarity. Words are just one tool for that. There are many others.
why traditional journaling doesn't work for everyone
Writing long-form entries requires a specific kind of processing that doesn't suit everyone:
- Some people think in images, not sentences
- Some people process by talking, not writing
- Some people feel blocked by perfectionism—every sentence has to be "right"
- Some people have learning differences that make writing effortful
- Some people just... don't enjoy it
All of these are valid. And none of them mean you can't journal.
You just need to find the method that works for your brain.
12 ways to journal without "writing"
1. bullet journaling (the minimal version)
Forget the elaborate Instagram bullet journals. At its core, bullet journaling is just rapid logging—short bullets instead of sentences.
How it works:
- Use symbols: • for notes, – for tasks, ○ for events
- Write fragments, not sentences: "stressed about meeting" not "Today I felt really stressed about the meeting I have tomorrow..."
- Keep entries to 3-5 bullets max
Example:
• anxious morning
• good coffee with Sam
• work presentation went ok
• tired, need earlier bedtime
2. one-word journaling
Literally just write one word that captures your day or your mood.
How it works:
- Each day, write the date and one word
- Over time, you create a pattern of words that tell a story
- Look back monthly to see themes
Example: "Exhausted." "Hopeful." "Meh." "Proud."
3. mood tracking only
Skip the words entirely. Just track how you feel with colors, numbers, or emojis.
How it works:
- Rate your mood 1-10
- Or use a color (green = good, yellow = okay, red = hard)
- Or use emojis
Apps like Nuuko have built-in mood tracking that makes this effortless.
4. voice journaling
If you process by talking, speak your journal instead of writing it.
How it works:
- Use your phone's voice memo app
- Or use a transcription app that converts speech to text
- Talk for 2-5 minutes about your day or how you feel
No editing, no perfect sentences—just stream of consciousness out loud.
5. photo journaling
A picture is worth a thousand words, right? Let images do the talking.
How it works:
- Take one photo each day that represents how you feel or what happened
- Save them in an album or app
- Optionally add a short caption
Your camera roll becomes your journal.
6. list journaling
Lists are structured, finite, and way less intimidating than blank pages.
Try these formats:
- 3 things I'm grateful for
- 3 things that happened today
- 3 things I'm feeling
- 1 win, 1 challenge, 1 lesson
That's it. Three lines and you're done.
7. question-and-answer format
Instead of open-ended writing, answer specific questions with short responses.
Example daily questions:
- How am I feeling? (one word)
- Best part of today?
- What's on my mind?
- What do I need tomorrow?
Structured prompts remove the "what do I even write?" paralysis.
8. art journaling
Express yourself visually instead of verbally.
How it works:
- Doodle, sketch, or paint your mood
- Use colors to represent feelings
- Collage images from magazines
- Create abstract representations of your day
You don't need to be an "artist." Stick figures count.
9. junk journaling
Collect physical items that represent your life instead of writing about it.
What to include:
- Ticket stubs, receipts, postcards
- Notes, doodles, stickers
- Pressed flowers, fabric scraps
- Anything that tells the story of your days
It's a scrapbook meets a journal.
10. text message journaling
Text yourself. Seriously.
How it works:
- Create a chat with yourself (or use an app designed for this)
- Throughout the day, text quick thoughts, feelings, observations
- No pressure for complete sentences or deep reflections
You're already texting all day—this just redirects some of it inward.
11. the one-sentence journal
Commit to exactly one sentence per day. No more, no less.
How it works:
- At the end of each day, write one sentence that captures something
- It can be about anything: a feeling, an event, a thought
- Over a year, you have 365 sentences that tell your story
Low commitment, high insight.
12. the brain dump
Not so much "journaling" as "mental evacuation."
How it works:
- Set a timer for 5-10 minutes
- Write every thought in your head—no structure, no editing
- Misspellings, fragments, tangents, all allowed
- The goal is to empty your brain, not create literature
This works especially well for anxiety or overwhelm.
The "best" journaling method is the one you'll actually do. If elaborate writing doesn't work for you, don't force it. Find what feels natural and sustainable for your brain.
combining methods
You don't have to pick just one. Many people combine:
- Mood tracking + one sentence
- Photo + short caption
- Bullet points + weekly longer reflection
- Voice notes during the day + quick written summary at night
Build a system that works for you, even if it looks nothing like "traditional" journaling.
what matters isn't how you journal
It's that you create a practice of checking in with yourself.
Whether that's five paragraphs or five bullet points or one emoji—the act of pausing to notice your inner world is what creates the benefit.
So if you hate writing? Great. Don't write.
Journal anyway.
