Maybe you’ve heard journaling is a good idea but you can’t figure out how to start. If that’s you, then here are some tips to keep in mind.

#1. You’re not writing your autobiography.

Sometimes people get so overwhelmed with where to begin that the task itself seems burdensome. If this is you, then remind yourself that the goal is not to create a perfect timeline with curated memories. You’re not trying to be the next famous writer. Instead, you are simply trying to get what’s stuck inside of your head out.

#2. It’s okay for it to be nonsensical.

This is not a paper you have to turn in. You will not get red marks for missing punctuation or misspelled words. Fragment sentences, they’re okay. Sloppy handwriting, doesn’t matter. Think of your journal as a way of researching what is in your brain. Writing it out is a way of collecting all the data. So, if journaling feels like a brain dump, know that it is.

#3a. Be honest, even if it’s not pretty.

Journaling is supposed to be beneficial. But, it won’t be beneficial if you’re not real, if you’re not honest. Think of it this way – if you’re friend is trying to tell you directions to her house, but you tell her you’re home when you’re really at the store, then the chances that her directions will be helpful decrease. Start with where you really are, no matter where that is.

#3b. Remember God is unshakable; He can handle your honesty.

For Christians, I think this is actually the hardest part about journaling. We might know the right answer but that doesn’t mean we always believe it. So writing out what we’re actually thinking feels wrong and maybe even heretical at times. Here’s the thing, God already knows. He’s not surprised by your sadness or even your anger. So, get it out first and then give it to Him.

 #4. Some days you’ll have epiphanies and other days will be mundane.

If you expect to have a major breakthrough everyday, then you might deal with unrealistic expectations. Just saying. Life is mundane at times. So you’re journaling will be too. But, just like exercise, working that journaling muscle pays dividends in the long run. In those moments when you’re really feeling stuck or angry, journaling can help mitigate your fog so that you can find your momentum again. But, you’re less likely to journal in hard times if you don’t do it in the first place. So, make time for it regularly. Even if nothing “big” happened that day.

#5. Be old school and use pen and paper.

There’s actually research on the benefits or handwriting your journals versus typing them on a computer. While typing might be faster it’s not always the most effective. When writing in a notebook you’re less likely to erase what you’ve already written. Whereas on a computer, the option to edit and delete sentences can stifle the creative, stream of conscious process that makes journaling beneficial in the first place. Yes, it takes extra effort. But, it’s worth it.

So, with that said, go find a pen and some paper and start writing today.