You've bought a beautiful notebook. Maybe it's sitting on your nightstand right now, pristine and full of possibility. But every time you open it, the blank page stares back at you. What am I supposed to write?
This feeling is so common it has a name: blank page anxiety. And here's the truth: you don't need perfect words to start journaling. You just need to start.
why starting is the hardest part
Many people think journaling means writing beautiful, profound thoughts. But journaling isn't about creating literature. It's about creating space for yourself to think, feel, and process your day.
The blank page feels intimidating because we put too much pressure on ourselves. We think our first entry needs to be meaningful, insightful, or well-written. It doesn't.
Your journal is for you, not for anyone else. There's no right or wrong way to fill it.
simple ways to start writing
1. describe what's around you
Look up from your journal. What do you see? What do you hear? Start there. "I'm sitting at my kitchen table. There's a mug of tea next to me that's getting cold. I can hear rain tapping against the window."
This isn't exciting writing, but that's not the point. You're warming up. You're proving to yourself that words can flow.
2. finish this sentence: "right now, I feel..."
You don't need to explain why. You don't need to dive deep. Just name it. "Right now, I feel tired." Or "Right now, I feel okay." Or even "Right now, I feel nothing in particular."
That's a complete journal entry. Really.
3. write about your day like you're texting a friend
Imagine you're catching up with someone who cares about you. What would you tell them? "Today was long. Work was stressful. I'm glad it's over."
You don't need fancy language. Write like you talk.
4. use a simple prompt
If you're really stuck, start with one of these:
- What surprised me today?
- One thing that made me smile recently
- Something I'm grateful for right now
- What's on my mind?
- How do I want tomorrow to feel?
5. set a timer for 3 minutes
Tell yourself you only have to write for three minutes. That's it. When the timer goes off, you can stop—or keep going if the words are flowing.
Often, the hardest part is just sitting down. Once you start, momentum takes over.
what journaling isn't
Let's clear up some myths:
- It's not a daily obligation. You don't have to journal every day. Write when you need to, when you want to.
- It's not about grammar. Spelling mistakes, run-on sentences, fragments—none of that matters. This is your space.
- It's not therapy. Journaling can be therapeutic, but it doesn't replace professional support if you need it.
- It's not a to-do list. Unless you want it to be. There are no rules.
the real secret to starting
Here it is: lower your expectations.
Your first entry doesn't need to be deep. It doesn't need to solve anything. It just needs to exist. Write one sentence. Write three words. Write "I don't know what to write" over and over until something else comes out.
The page isn't blank anymore. You've started.
"You don't have to see the whole staircase, just take the first step."
what happens next
After your first entry, the second one will be easier. And the third even more so. Not because you'll suddenly become a better writer, but because you'll stop treating the blank page like a test.
You'll start to see journaling for what it really is: a quiet conversation with yourself. And conversations don't need to be perfect. They just need to be honest.
