Start by finding a notebook that feels like yours.

It can be plain, colourful, covered in doodles, or even a little messy—whatever makes you want to open it.

Pair it with a pen, pencil, or whatever you love to write or draw with.

Think of your journal as your personal space, a place that belongs just to you. You can decorate it, name it, or keep it simple—whatever feels right.

Having tools you enjoy makes journaling feel special and encourages you to keep coming back.

Write the date at the top of the page or on the first line.

Before you begin, take a moment. Hold your journal in your hands and feel its weight. Let yourself slow down.

Gently bring your attention into this moment — out of your thoughts and into your body.

If it helps, you might try tracing the outline of your journal as you breathe.

• Trace slowly from the bottom left corner up to the top as you inhale.

• Pause as you move across to the right.

• Exhale as you trace down the outer edge.

• Pause again as you return to where you began.

Repeat this a few times, then begin.

Begin by writing something about yourself, your family, or your day. It might be a sentence, a few words, or even a small list.

You don’t need to have the right spelling, grammar, words or a clear idea — just start with whatever comes to you.

Notice what surfaces — thoughts, feelings, memories, or fragments of things you didn’t know you were carrying. There’s no need to label or fix anything.

Stay curious.

There’s no right or wrong way to do this. Your journal is your own space, and it doesn’t have to make sense to anyone else. The act of noticing is a way of honouring what’s there — what is real and true for you.

A few honest words are enough. You can always write more, or simply stop when it feels right.

If you feel stuck, you might like to explore different journaling styles, or discover different journaling prompts.