Grab your favorite journal and pen.

It’s time to get to writing.

Journaling is a technique that can help you express yourself. I typically journaled at least once or twice a week to just let it all out.

However, in the new year, I plan to journal every morning and night to plan my day, set expectations and reflect.

Here is a guide on how to journal in 2024:

Get a journal

The first step is to buy a journal from your local store that sells them. Typically Target, TJ Maxx, Five Below and even Amazon have a variety of journals you can choose from.

If you want to stay tech-savvy, you can use your Notes app or buy a journal app in the App Store.

On my iPad, I typically use Goodnotes if I cannot carry my physical journal.

Figure out your intentions with it

Are you using your journal to vent, plan or just jot stuff down? That is something you have to figure out and decide for yourself. You don’t have to have a set idea of what you want to journal about, you just need to make sure you are going to journal about things you want to talk about.

Examples of things to journal:

• Thoughts
• To-do lists
• Plans
• Goals
• Affirmations
• Gratitude
• Emotions
• Day-to-day life
• Relationships
• Friendships
• Jobs
• School
• The future

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Find or create prompts

I typically just write about my day but I also find prompts on Instagram or Pinterest to help me as well.

Some prompt starters:

• Today felt like…
• I hope tomorrow brings…
• I feel like…
• I plan to…
• Today I want to accomplish…
• My goals for 2024 are…

Create a schedule

The real key to journaling is to set out a time to do it. You could do it every morning, after work or even before you go to bed.

Creating a schedule helps you stay focused on actually journaling and getting it done.

Other tips:

• Set an alarm for five or 10 minutes of journaling
• Pick certain days to journal out the week

Limit distractions while you journal

When journaling, turn off your phone, turn down the TV and try to limit distractions to the best of your ability.

This should be a quiet time with just you and your thoughts.

Be vulnerable

Vulnerability is the key to journaling because you should not fear writing down your emotions and reflections with yourself.

Things to remember while journaling:

• It’s just you and yourself
• Don’t hold back
• Express as much as you can
• Write as much as you can
• Be honest with yourself