How to Start Journaling for Beginners + 30 Day Challenge with pdf

How to Start Journaling for Beginners + 30 Day Challenge with pdf

Journaling sounds easy enough—just you, your thoughts, and a pen… how hard can it be? Right? And yet, there you are, staring at the first blank page like it’s judging you. Practically whispering, “Well? Come on, write something!” Haha.

You probably even splurged on the cutest journal—maybe leather-bound, maybe rose gold edges—and thought, This is it. I’m so excited! But the moment you open it? Crickets. Your brain goes blank. Blanker than the page itself.

If you’re feeling a little stuck (or mildly betrayed by your own mind), this beginner-friendly outline is the perfect place to start. Trust me, stick with it, and before you know it, your journal will be filling up faster than your online shopping cart.

How to Start Journaling for Beginners + 30 Day Challenge with pdf

1. Why Journal? / What’s Your Journaling Goal?

Let’s be real—we all have our own reasons for wanting to journal. Maybe you’re aiming for emotional clarity, or maybe you just really liked the aesthetic of that notebook aisle at Target. No judgment.

There’s no wrong reason to start. Your goal can be big, small, or even just, “I don’t know, I’m giving this a try because TikTok said it’s life-changing.”

Still, having a personal reason can give your journaling more meaning—and meaning tends to make us a little more consistent (goals, right?).

Personally, I like to journal so I can look back and see how far I’ve come. It’s honestly wild to read through my old entries and see what I was thinking years ago—some of it deep and wise, and some of it… well, let’s just say dramatic me had a flair for the overly emotional. But hey, growth.

Example Journaling Goals

Not sure what your journaling goal is yet? No pressure. Here are some common reasons people pick up the pen (aside from just loving cute stationery):

• To feel calmer or less anxious
• To get to know myself better
• To track moods or habits
• To practice gratitude (even when coffee is the only thing you’re grateful for that day)
• To stay present and mindful
• To help clear your mind when it feels like 47 tabs are open
• To process emotions or survive a tough day
• To dream big, set goals, and actually track them (instead of just thinking about them at 2am)
• To spark creativity and reflection
• To hold onto memories before they disappear into the mental black hole
• To improve relationships (starting with the one you have with yourself)

And honestly, you can just begin with:
“I’m journaling because…”
Then finish the sentence with whatever comes to mind—no pressure, no poetry required. Just keep it honest, and keep it simple.

If one of your goals is self-reflection or personal growth, check out these journal prompts for self-reflection and growth to go deeper into your thoughts and track your personal development.

2. What Things Do You Need For Journaling?

Good news — you don’t need a Pinterest-worthy setup or a $40 journal that smells like eucalyptus. Seriously. Just the basics:

• A cute notebook, digital note app, or journaling app (yes, your Notes app totally counts)
• A pen, pencil, or just your thumbs on a keyboard
• Five quiet minutes a day — preferably not in the middle of a chaotic group chat

That’s it. No fancy tools, no complicated rituals. Just you and your thoughts.

3. How Do You Practice Daily Journaling?

Ok, this might sound like a silly question because… there are no rules! Seriously. You can journal wherever, whenever, however — there’s no journaling police waiting to grade your entries.

For some people, it’s about finding a quiet pocket of time during the day (a rare gem, I know). Others like to pair journaling with their morning coffee — because nothing says “get your life together” like caffeine and self-reflection. Or maybe it fits better into your bedtime routine, right after you’ve scrolled TikTok for 45 minutes and remembered you wanted to be “more intentional.”

Here’s a little tip: try tying journaling to something you already do daily.

• Leave your journal next to your coffee mug.
• Set a gentle reminder.
• Trick your brain into thinking it’s part of the plan.

Personally? I love mornings for setting intentions and goals — and evenings for unloading all the mental clutter. One gets you ready for the day, the other helps you close the tabs in your brain.

4. What Should I Do on the First Page?

Ah, the scary first page — it can feel like it has to be something special, right? But truthfully, it can just be your name, address, and date if you really wanted. (Although… maybe skip the address part. Can you imagine if someone ever found your “Dear Diary” rants.)

It doesn’t need to be perfect. Seriously. You could even just start writing mid-thought — no plan, no greeting, whatever you want, just your vibes in the moment.

Here are a few easy (and low-pressure) ways to start:

• Introduce yourself. Write a short note like, “Hi, I’m [your name], and this is my journaling space.”
  
• State your reason for starting. “I’m starting this journal because I want to actually process my feelings instead of texting my ex again.” (No shame.)
  
• Write a date and one feeling. Keep it simple: “Today is [date], and I’m feeling [emotion].”
  
• Add a quote or affirmation. Something that inspires you or keeps you from spiraling.
  
• Doodle, list, or free-write. Your first page doesn’t even have to be full sentences. Just get something down.
  
• Add a photo. A comforting memory, a pet, a random aesthetic Polaroid — anything that makes you smile when you flip it open.
  
• Create a mood board. Tape in scraps, stickers, washi tape, or a mini collage of your “main character” era.
  
• Make a ‘journal rules’ list. Like: “No judgment, no grammar checks, and no rereading emotional rants during PMS.”
  
• Write a note to your future self. Something dramatic. Or encouraging. Or both.

Want to add some positivity to your first page? Browse these self-love and compassion affirmations to find one that speaks to you and sets a kind tone you want for your journaling journey.

5. What If You Miss a Day (or a Week)?

Oh, the horror—you missed a day, or even an entire week of journaling! (Sorry, bad sarcasm lol) Truthfully, don’t worry, the world is not going to end.
It happens. It’s fine, no judgment here.
When you’re ready to get back at it, just pick up your pen and go for it—no guilt attached. You can catch up by either reflecting on what you missed or keeping it simple and bullet-pointing life’s highlights.
And let’s be real, even if you skipped a couple of days, you didn’t lose your entire life story in the process. The whole point is the process—and the occasional emotional rollercoaster you’ll probably ride while journaling anyway.

Fell off the wagon? lol If you need a little motivation to get back on track, these inspirational quotes about change and growth might be just the encouragement you need to pick up your pen again.

So without overdue, I put together 30 days of journal prompts to help you get started anytime. They’re simple, thoughtful, and beginner-friendly. Perfect for you to work through without feeling overwhelmed — exactly what you need for a 5-minute journaling session.

PRINTABLE: 30 Day Journal Challenge for Beginners

Day 1: How are you feeling today?
Try to describe your mood using a few words. What’s behind the feeling — anything specific?

Day 2: What made you smile recently?
Think about a moment, big or small, that brought you joy or made you laugh. What made it special?

Day 3: What’s your favourite way to relax?
Write about something that helps you unwind — maybe a cozy routine, a quiet moment, or something sensory like a smell or sound.

Day 4: List 5 things you love.
These can be people, hobbies, snacks, songs — anything that lights you up. Describe why you love each one.

Day 5: What’s your favourite go-to comfort food and why?
Share the memory or feeling attached to this food. Is it connected to someone or a certain season?

Day 6: What’s a fun memory from your childhood?
Close your eyes and picture a happy moment from when you were little. What were you doing, and how did you feel?

Day 7: What’s something you’re grateful for today?
Even on rough days, there’s always something to be thankful for. Look around. What feels like a blessing today?

Day 8: If today had a theme song, what would it be?
Pick a song that fits your mood or mindset today — and say why it fits!

Day 9: Describe your perfect weekend.
If you had two free days to do anything, what would they look like? You can be playful or dreamy. Anything at all.

Day 10: What’s something small that makes your life better?
Maybe it’s a candle, a walk, your morning coffee, or a pet. Write about the little thing that adds brightness to your day.

Day 11: What’s one thing you’re good at?
Think of a talent, skill, or quality you’re proud of. How did you develop it? How does it show up in your life?

Day 12: What’s your favourite time of day and why?
Morning, afternoon, or night — when do you feel most at peace or most alive?

Day 13: What does your ideal morning look like?
Imagine your dream routine — how would you start the day if you could create it from scratch?

Day 14: What’s a compliment you’ve received that stuck with you?
Write it down and explore why it meant something to you. Did it change how you saw yourself?

Day 15: What are 3 things you’re proud of (big or small)?
They can be personal wins, habits, or even moments of kindness. Brag a little — you deserve it!

Day 16: What’s your current favourite TV show, movie, or book?
Why do you love it? What characters or themes speak to you?

Day 17: If you had an extra hour today, how would you spend it?
No responsibilities — just you and 60 bonus minutes. What would feel most fulfilling or fun?

Day 18: What’s something new you’d like to try this year?
A hobby, class, style, or challenge. Why does it call to you?

Day 19: What’s a place you’d love to visit someday?
Describe the sights, sounds, and feeling of being there — even if it’s just a dream for now.

Day 20: What’s something that always cheers you up?
Write about your go-to pick-me-up. How does it lift your mood?

Day 21: What would your dream job look like?
Forget limits for a moment — what would you do if you could do anything? Describe it fully.

Day 22: What’s your favourite way to spend a lazy day?
Describe your perfect slow day — no obligations, just super comfy cozy.

Day 23: What’s something you’re curious about?
Is there a topic you want to learn more about or explore? What draws you to it?

Day 24: Who’s someone that inspires you and why?
This could be someone you know or someone famous. What about them speaks to you?

Day 25: What’s a goal you have for the next month?
It can be personal, creative, or wellness-based. Write it down and why it matters to you.

Day 26: What helps you feel calm and grounded?
Explore the things — actions, spaces, or people — that bring you peace when life feels chaotic.

Day 27: What’s a random fun fact about you?
Share something quirky, silly, or unique that makes you you.

Day 28: What does self-care look like for you?
List a few ways you take care of your mind, body, or spirit. What helps you feel recharged?

Day 29: If you could give yourself one gift, what would it be?
Time, rest, encouragement, something physical? What would you gift your present self?

Day 30: How have you changed or grown this month?
Reflect on what you’ve noticed about yourself after 30 days of journaling. Celebrate the little shifts.

30 Day Journal Challenge for Beginners

Click on the picture to download pdf