Journal (journaling)

What is a journal? Meaning and definition

A journal is a private place where you write down your thoughts, your feelings and what happened, and journaling (also spelled journalling) is the practice of writing in one. A diary is the same idea, usually with dated entries for each day.

It's the end of a long day. What your brother said on the phone keeps coming back, and you still haven't decided about the new role. You open the notebook by the bed and write "Long day", then a line about the call, and a few minutes later you've filled more of the page than you expected.

A journal can be a notebook, a notes app or the back of an envelope, and it doesn't need a format, a length or a schedule. In Xale, your journal stays private behind your Google or Apple sign-in. It works in the browser on Android, iPhone, Mac and Windows, and you can export any entry as Markdown or Word to keep a copy of your own.

When does journaling work well?

Journaling works best for the things that have nowhere else to go.

• When something is weighing you down. Writing out the call with your brother gets it out of your head and onto a page, so you don't have to keep replaying it.
• When you need to make up your mind. The new role looks different once every reason is written down where you can see them together.
• When you need to remember something. A few lines about an ordinary Tuesday are a pleasure to find a year later, and you'll be glad of the things you didn't know you'd want to keep.

Plenty of people think better on a walk or talking to a friend, and that's just as good. You can leave journaling alone, and come back to it the week something's on your mind.

How to start journaling

1. Use whatever's nearest. That's usually a notes app on your phone, such as Xale, Apple Notes, Google Keep or Notepad. A notebook you don't mind spoiling works just as well. Buying the right journal can wait.
2. Decide what it's for, just for today. Getting something off your chest, remembering the day, or thinking through a decision. The next section has a kind of journal for each.
3. Write the first line, however plain. The date is fine, and so is "Long day." If nothing comes, answer one of the journal prompts further down.
4. Keep going for as long as it helps. Spelling, order and full sentences don't matter, because nobody's reading this but you.
5. Stop when you've had enough. An entry doesn't need a conclusion or a hopeful ending.

Types of journal, and what to write in each

There are dozens of kinds of journal, and most of them are just a different answer to "what do I write?" Pick the one that fits what you need today. You can change your mind tomorrow. The most popular kinds have a full example further down, marked "Example below".

When something is weighing you down

• Worry or stress journal. Write the worry down, then ask whether it's yours to act on. Example below.
• Venting journal. Write after a hard conversation until you feel calmer. Nobody else needs to read the first draft of a feeling. Example below.
• Unsent letter. Write to someone who'll never read it, and say all of it.
• Dialogue journal. Write a conversation with a worry, a decision or a part of yourself, and let it answer back. Dialogue journaling sounds odd, but writing the other side often shows you what you already think.

When you need to remember something

• Daily diary. Write what happened, in the order it happened. It doesn't need any insight. Example below.
• Travel journal. A few lines a day on where you went and what stayed with you. Example below.
• Health journal, or symptom diary. Dates, symptoms and what you want to tell the doctor, so you don't have to remember it all at the appointment. Example below.
• One line a day. A single sentence is a whole entry, and it's the easiest kind to keep going.
• Dream journal, reading journal or work journal. Each has its own shape, such as what you dreamt before it fades, why a book stayed with you, or what you got done and what's still open.

When you're making a decision or a change

• Decision journal. Write out the options, then what your gut says, what the fear says, and what you'd tell a friend. Example below.
• Reflective journal. Look back at what happened and ask what you made of it. Courses and training often ask for one.
• Letter to your younger self, or your future self. Writing to another version of you is often the kindest thing you'll write.

When you want to notice what's going well

• Gratitude journal. One specific thing is better than three forced ones. Example below.
• Three good things, or highs and lows. Name a good moment and a hard one. Both belong, and the hard one doesn't cancel the good one.

When you want to see a pattern over time

• Mood journal. A word for how you feel each day, and what might be behind it. Patterns show up without any scoring. Example below.
• Weekly journal. What happened this week, what's still open, and what you want from the next one. Example below.
• Bullet journal. A notebook that holds tasks, events and notes together in short bullets. In Xale, tasks, events and habits already have their own places, so a journal can stay just a journal.
• Morning pages. Three pages written by hand first thing, to clear your head. Freewriting is the same idea with a timer.

Journal prompts for when you don't know what to write

A journal prompt is a question that gives you a first line. Prompts help most at the two extremes: when your head is racing and you need something to hold on to, and when it's empty and you can't find the words. Answer one, and wander off it as soon as something better turns up.

Prompts for the end of the day

• What stayed with me today?
• What took more out of me than I expected?
• What went fine, even if nothing went well?
• What am I still carrying that I can put down tonight?

Journaling prompts for planning

• What would make today feel good?
• What's the one thing that matters most this week?
• What am I avoiding, and what's the smallest first step?
• What can wait, and who do I need to tell?

Self-reflection questions

• What do I keep coming back to lately?
• When did I last feel like myself?
• What am I saying yes to that I'd rather say no to?
• What would I tell a friend in my position?

Prompts for a hard day

• What happened, in plain words?
• What part of it is mine to act on, and what isn't?
• What do I need right now: rest, help, or to say it out loud?

You don't have to answer a whole list. One question is a full entry, and the same question asked every day for a month, a "question of the day", turns into a record of how your answers change. In Xale, Guided (Pro) writes questions like these into a note for whatever kind of entry you describe, and the examples below show how.

How to keep each kind of journal in Xale

Every example here is a Note, in Xale's note-taking app. You don't need to know what to write before you start. Pro has ready-made shapes for a few kinds of journal, and for the rest you can tell Guided what's going on, in your own words, and it suggests a few gentle questions to answer. Without Pro, type the headings yourself. Each example ends with one thing worth keeping from the page, such as a task for the task manager, a habit for the habit tracker app or an event for the day planner app, then how to do the same in other apps, and a prompt to try with an AI assistant.

Daily diary: close the day in three headings

Try this at the end of a day that's left something on your mind. Some evenings you won't feel like it, and that's fine.

1. Start from the Daily Shutdown shape (Pro) on the Notes page. It gives you three small headings, so you never face a blank page.
2. Under "open loops, parked", let out whatever's still going round, exactly as it sounds in your head. "He said I never ask how he's doing" is a perfectly good line.
3. Under "tomorrow's first move", choose just one thing. The rest can wait, and once it's written down you don't have to hold on to it tonight.
4. Under "one thing that went fine", look for something small. On a hard day, finding it is the point.
5. If a line feels like something you want more of, such as "Ring him on Sundays", select it and press Make habit. It keeps a link back to tonight, so you'll remember why it mattered.

In other apps: any notes app or notebook works with the same three headings.

Prompt to try with an AI assistant

Here's what's on my mind at the end of today: [a few lines]. Don't give advice or interpret my feelings. Ask me three short questions, one at a time, that help me write a diary entry about it in my own words. Stop after the third question.

Weekly journal: look back and look ahead

Try this on a Friday afternoon or a Sunday evening, before the week slips out of reach.

1. Open Guided (Pro) on the Notes page, choose Weekly review, and tell it how the week felt, such as "This week went by in a blur and I've lost track of what actually happened. Help me look back before the weekend."
2. Start with whichever question pulls at you. You don't have to go in order, or answer them all.
3. Be honest about what didn't happen too. A week that went half to plan still had things worth noticing.
4. Before you finish, think about what you want next week to feel like, and write a line about it.
5. If something keeps coming back, like helping your brother with his move, it may be bigger than a task. Select it and press Make project (Pro), so it has a place of its own.

In other apps: keep one running note called "Weekly", and add a dated entry at the top each week.

Prompt to try with an AI assistant

I want to write a short weekly journal entry. Here's my week in a few bullets: [bullets]. Give me four plain headings that fit this week, with one question under each. Don't summarise my week for me, and don't add advice.

Travel journal: capture each day of the trip

Try this on a trip, when the days start to run into each other and you want to hold on to them.

1. Open Guided (Pro) on the Notes page and tell it about the trip in your own words, such as "I'm having the most amazing trip to Kyoto. Can you suggest a journal structure to capture my day?"
2. Each evening, start with the moment you most want to remember. If you write nothing else, that's the line you'll be glad of.
3. Add the small things that fade first: a street name, a taste, something someone said.
4. Write how the day felt as well as what you did. That's what brings a trip back, years later.
5. If you met someone you want to keep in touch with, open the note's menu and press Link People, so you'll always know where you met.

In other apps: a single note per trip works anywhere. On paper, tuck tickets and receipts in the back.

Prompt to try with an AI assistant

I'm on a trip to [place] for [number] days. Give me a simple travel journal structure: three or four headings for each day, with one short question under each. Keep it quick to fill in on a phone, and don't suggest things to do.

Gratitude journal: ground yourself after a mixed day

Try this when the day is remembered only for its worst part.

1. Open Guided (Pro) on the Notes page and tell it what kind of day it's been, such as "Today was full of highs and lows, and I really want to ground myself. Can you draft some questions for a gratitude journal page for me?"
2. Answer slowly, and as specifically as you can. "The neighbour who took the parcel in" will mean more to you than "my neighbours".
3. If the day was hard, you don't have to pretend it wasn't. Look for one steady thing inside it.
4. When you're done, notice how you feel compared with when you started.
5. If someone helped you today, select their line and press Make task, so the thank-you actually reaches them.

In other apps: a single line in any notes app, or a jar of folded notes on paper.

Prompt to try with an AI assistant

I'd like to start a gratitude journal without it feeling forced. Give me five plain prompts that ask for one specific thing, not a list. Make them about ordinary days, and leave out anything about positivity or mindset.

Mood journal: work out what you're feeling

Try this when you feel off, and can't put your finger on why.

1. Open Guided (Pro) on the Notes page and tell it how you feel, even if it's vague, such as "I feel very off today, can't really figure out what my mood is. Can you create a mood journal so I can try to express and understand what I'm feeling?"
2. Start with a rough word or two. You don't need the right word, only a closer one.
3. Notice where you feel it, and what came before it. Patterns often show up here before they make sense.
4. Be gentle with whatever you find. Understanding a mood matters more than fixing it tonight.
5. If something small helped, like a walk after lunch, select it and press Make habit, so it's there for the next off day.

In other apps: a dated line a day in any notes app. On paper, a colour for each day shows the month at a glance.

Prompt to try with an AI assistant

Here are my mood journal entries for the last [number] days: [entries]. Don't tell me what's wrong with me, and don't give advice. Point out any patterns you can see between my mood and what I wrote about, in plain words, and say how sure you are about each.

Worry or stress journal: set the worry down

Try this when a worry keeps coming back, and you can't put it down.

1. Start from the Set the Worry Down shape (Pro) on the Notes page.
2. Write the worry plainly, in a sentence or two, as if you were telling a friend. Worries often shrink a little once they're in words.
3. Ask yourself honestly whether it's yours to act on. "Partly" is a fine answer.
4. Decide on the earliest moment that acting would actually help. Until then, you're allowed to stop thinking about it.
5. If there's a next step, select it and press Make task, so it waits for the right day instead of in your head. Then let yourself set the worry down for now.

In other apps: the same four headings work in any notes app or notebook.

Prompt to try with an AI assistant

Something is weighing me down: [the worry]. Don't reassure me or give advice. Help me split it into what I can act on, what I can't, and what I'd need help with. Ask me one question at a time, and stop after four.

Venting journal: get it all out

Try this straight after a hard day or a hard conversation, before you reply to anyone.

1. Open Guided (Pro) on the Notes page and say it how it is, such as "I just had the most difficult day. I just need to vent and scream and shout and express. Give me a journal draft I can use for that pls."
2. Write it all out, as loud and messy as it is. Nobody else will read this, so you don't need to be fair or polite.
3. Keep going until it starts to slow down. That's usually when you begin to feel lighter.
4. Then ask yourself what you need right now, and be kind about the answer. Rest counts.
5. Once you've calmed down, if there's a conversation to have, select that line and press Make task for tomorrow, so it can wait until you're ready.

In other apps: any private note works. On paper, you can tear the page out afterwards.

Prompt to try with an AI assistant

I've just had a hard conversation with [who] about [topic]. I've written it out here: [what I wrote]. Don't take sides or tell me what to do. Help me find the one thing I actually want to say to them, in calm, plain words.

Health journal: explain it to your doctor and your family

Try this when you're unwell and need to explain what's going on, to a doctor or to the people around you.

1. Open Guided (Pro) on the Notes page and describe what's happening, such as "I'm feeling really sick, and am going to need to explain my situation to my doctor and the family soon. How should I record my situation, symptoms, health etc?"
2. Write things down as they happen, with the date. When you're unwell, memory is the first thing to go, and plain notes are enough.
3. Include how it affects your day, not only the symptoms. That's often what helps a doctor most.
4. Write down what you want to ask, so you don't leave the appointment wishing you had.
5. Select the appointment and press Make event (Pro), so it's in your calendar with your notes linked. To keep your family in the loop, open the note's menu and press Link People.

In other apps: a dated list in any notes app. Take it with you, and let the doctor do the interpreting.

Prompt to try with an AI assistant

I have a doctor's appointment about [issue]. Here are my notes: [notes]. Don't guess at the cause or suggest what to take. Turn my notes into a short, clear summary I can read out in two minutes, and list three questions I might ask.

Decision journal: hear every side

Try this when you're stuck between options, and each one feels wrong.

1. Start from the Decision Untangler shape (Pro) on the Notes page.
2. Write out the options in a few words each. Seeing them side by side is often a relief on its own.
3. Write what your gut says and what the fear says, quickly, without arguing back. Both are worth hearing.
4. Then write what you'd tell a friend in your position. We're often wiser for others than for ourselves.
5. Find what you don't know yet, select it and press Make task, and give yourself permission to decide later. If someone could help you think it through, open the note's menu and press Link People.

In other apps: the same four headings work anywhere. On paper, fold the page in half for the two options.

Prompt to try with an AI assistant

I'm deciding between [option A] and [option B]. Here's what I've written: [notes]. Don't decide for me. Tell me what I seem to care about most from what I wrote, and what I haven't found out yet that would make the choice easier.

How to get past the common hurdles of journaling

Most people who want to journal don't struggle with the writing. They struggle with starting. Here's what tends to get in the way, and what to do about it.

• "I don't know what to write." Answer one of the journal prompts above. A single honest line is a full entry.
• "I don't have time." Write one line. Two minutes on the sofa after the dishes counts, and a short entry you actually write beats a long one you keep putting off.
• "My notebook is too nice to spoil." Use a cheap one, or a note on your phone. The first page is always the hardest, so make it a messy one on purpose.
• "I'm not a writer." You don't need to be. Bullet points, single words, a list or a voice note all count.
• "Someone might read it." Keep it somewhere private, or write on loose paper and throw it away afterwards. A page can do its job without being kept.
• "It feels self-indulgent." Writing about your day is how you look after your head, the same way a walk looks after your body. It also tends to make you easier to be around.
• "I stopped for weeks." Start again at today. There's nothing to catch up on, and the gap needs no explaining.
• "I keep writing the same thing." The page has probably done what it can for now. Try a different kind of journal from the list above, or talk to the person it's about.
• "It leaves me feeling worse." Stop for a while, and think about talking to a doctor or mental health professional about what's coming up.

The easiest way past all of these is to attach journaling to something you already do, like your evening tea or the train home. In Xale, you can add a Journal transition to the end of your day, so there's a few minutes set aside for it. Habit has more on building it in.

How to get better at journaling

• Notice which kinds help. Now and then, add a line at the end about whether that kind of journal suited the day. After a while, you'll know what you need when something's weighing you down, and what you need when you just want to remember.
• Read back once in a while. Once a month is plenty. Look for whatever comes up on more than one page. A name or a worry that keeps appearing is worth a conversation or a decision.
• Write on ordinary days too. A sentence about nothing much makes the page feel familiar by the time a hard day comes along.
• Write before you ask. When you're unsure about something, write what you think first, before you ask anyone, including an AI assistant. You'll get more out of their answer when you already know your own.

Journal: common questions

What's another word for a journal? Diary is the closest. People use the two words for the same thing, though a diary usually has an entry for each day and a journal can be less regular. Journalling is the same word as journaling, in British spelling.

What's the difference between a journal and a diary? A diary leans towards what happened, day by day. A journal leans towards what you think and feel about it, and can be less regular. Most people use the words interchangeably, and either is fine.

What are the different types of journal? The most popular are the daily diary, weekly journal, travel journal, gratitude journal, mood journal, worry or stress journal, venting journal, health journal and decision journal. There's also the dream journal, reading journal, work journal, reflective journal and bullet journal. Most differ only in what you write, so you can start any of them on a blank page.

What should I write in a journal? Whatever's on your mind, in whatever order it comes. If that's nothing, answer one question, such as "What stayed with me today?" If it's too much, pick the one thing that keeps coming back and write about that.

What is a journal prompt? A question that gives you a first line, such as "What took more out of me than I expected?" Journal prompts help most when you're blank, and also when your head is so full you don't know where to start. Use one as a way in, and leave it behind as soon as you're writing.

What are journaling prompts for planning? Questions that point the page forward rather than back, such as "What would make today feel good?" or "What's the one thing that matters this week?" They suit the morning, or the start of a week.

What are self-reflection questions? Questions about your choices, values and patterns, such as "What am I saying yes to that I'd rather say no to?" One honest question a week is plenty.

What is dialogue journaling? Writing a conversation, giving both sides a voice. You might talk with a worry, a decision or a younger version of yourself, and let it answer back. It's a way of hearing a part of you that normally stays quiet.

How often should I journal? As often as it helps. Some people write every night, others only when something's on their mind. A journaling habit of a few times a week leaves room for the nights you'd rather not.

How long should a journal entry be? As long as it's useful. A sentence is a complete entry, and so are several pages.

Is it better to journal in the morning or at night? Either, and it can change. Evenings suit what happened. Mornings suit what's ahead, and that's where planning prompts come in.

Should I journal on paper or digitally? Whichever you'll actually use. Paper is slower, which some people find calming. A notes app is always in your pocket, and it's easier to search and read back later.

Can I use AI to journal? It can help you get started, with a question to answer or a structure to fill in, and the prompts on this page are written for that. Let it ask, and do the answering yourself. Writing your own thoughts in your own words is how you find out what you actually think. It builds your judgement and your intuition, and keeps you thinking for yourself, rather than letting an app or an algorithm decide what your days are about.

What if I'm not good at writing? Nobody's marking it. Lists, fragments and single words all count, and nobody else needs to read it.

Does journaling really help? Many people say it helps them think more clearly, and it can ease stress or anxiety on some days. It doesn't suit everyone, and one entry may not feel like much. Try it a few times, and see whether you want to carry on.

What if journaling makes me feel worse? Stop for a while, or switch to a lighter kind, such as a gratitude journal or one line a day. If hard feelings keep coming up, talking to a doctor or mental health professional can help.

Related topics

• Stuck before you begin: Blank page anxiety looks at the dread of the first line.
• Compare with Freewriting: you write without stopping for a set time, where a journal has no rules.
• Compare with Brain dump: it empties your head of everything at once, where a journal can stay with one thing.
• Go deeper with Expressive writing, Gratitude practice and Best possible self.
• Make it regular with Habit, and see what it shows you with Self-awareness and Metacognition.