If you’ve ever been told to “just start journaling,” you might have wondered where to begin—or if it was even worth trying. While it’s often recommended as a recovery practice, journaling can feel overwhelming at first glance. But at its heart, it’s simply a way to connect with yourself in a way that’s private, honest, and constructive.

Everyone approaches journaling differently. Some people write every day; others pick it up when they’re feeling stuck, inspired, or in need of clarity. There’s no universal formula—only what helps you reflect and move forward.

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What Could You Include in a Journal?

Your journal can capture any part of your experience. Here are a few ideas to get started:

Daily snapshots: Write a quick overview of what happened during your day.
Emotional check-ins: How are you feeling, and why?
Intentions and priorities: What do you want to focus on?
Challenges and setbacks: What’s feeling hard right now?
Small wins: What are you proud of today, no matter how small?
Encouraging statements: Words you wish someone would say to you.

It doesn’t have to be polished or structured. Even a few scribbled lines can be powerful.

Is There a Right or Wrong Approach?

Journaling isn’t about producing something perfect, it’s about being real with yourself. That said, it helps to be aware of patterns that might not serve you. For instance, if you find yourself only revisiting painful memories or self-criticism, you may notice it starts to cloud your sense of progress.

Try this: when you read back over your words, ask yourself:

Does this story reflect who I am today?
What’s one thing I can reframe or challenge here?

This process can turn journaling from rumination into an opportunity to reshape your inner narrative.

Why Journal at All?

There are countless reasons people turn to journaling. Here are a few possibilities:

Sorting out thoughts
Writing can help you make sense of tangled feelings or decisions.
Creating consistency
A regular journaling practice can ground you in routines and self-awareness.
Clarifying goals
When you write down an intention, it can feel more concrete and achievable.
Recognizing growth
Over time, your journals can show you how far you’ve come.
Letting go
Putting worries on paper sometimes helps release their grip on your mind.

You may find that some of these benefits resonate more than others—and that’s completely fine. Journaling is about discovering what feels meaningful for you.

Keeping Your Journal Private

One concern many people have is privacy. If you’re worried about others reading your writing, consider:

Using a locked notebook or a password-protected app
Keeping it in a secure drawer or box
Using shorthand or symbols that only you understand

Protecting your sense of safety and trust is essential.

Helpful Resources and Prompts

If you’d like more guidance as you begin, you might find it useful to explore resources like:

Lists of emotions to help you pinpoint feelings
Personal values worksheets
Positive affirmations and self-compassion exercises
Goal-setting frameworks like SMART goals

These tools can be found in many workbooks and online guides. If you’re in a structured recovery program, your counsellor may also have resources to share.

Take What Serves You

Remember, this is just a starting point. Journaling doesn’t have to look a certain way or follow any set rules. You’re free to experiment, adapt, and change your approach over time.

If you’re curious, keep researching. Look up different journaling styles, try out prompts, or talk to others in recovery about what’s worked for them. The most important thing is finding a practice that feels authentic and supportive to you.

Disclaimer

The information provided in this blog is for educational and informational purposes only and is not intended as a substitute for professional medical, psychological, or therapeutic advice, diagnosis, or treatment. Always seek the advice of your physician, therapist, or other qualified health provider with any questions you may have regarding a medical or mental health condition. If you are in crisis or need immediate assistance, please reach out to a professional or crisis service in your area or visit epicrecovery.ca/crisis.

Journaling in Recovery: A Personal Tool for Growth