Journaling, Part Two: Tools, Methods, and Finding What Works for You
This is part two of a three-part series. In part one, I explored how I discovered journaling for mental health and personal growth.
As I mentioned in my first post, journaling has been one of my longest and most successful relationships—but that doesn't mean it's been without challenges.
The Pressure of Perfection
I've recommended journaling to many different clients, and often hear the same response: "I'd like to journal, but I can't seem to stick with it." Or they confess that when faced with a pristine blank book, they freeze — feeling their thoughts aren't significant enough to "ruin" those perfect pages.
The $70 Lesson
I understand this hesitation. My least favorite journal over the last 27 years was a beautiful leather-bound journal I purchased at an art fair for $70. It was exquisite — handmade paper, hand-sewn binding, wrapped in soft, buttery leather that felt like a treasure.
But that was precisely the problem. I kept that journal on a shelf for years, waiting to have thoughts "important enough" to merit its pages. When I finally began using it, I felt a profound disappointment, like I'd somehow defiled something perfect.
Tools, Not Treasures
That experience taught me an important lesson: journals are tools, not objects of reverence. Now I have a strict policy against buying blank books that feel too expensive or precious. I simply don't want that kind of pressure. A journal should be like a hammer or a spatula — you want a tool that fits the task at hand, not one so intimidating that you can't even begin to use it.
These days, the LEUCHTTURM1917 B5 hardcover journals, my iPad, and my voice recorder are the tools I use most.
Matching Methods to Moods
The beauty of journaling lies in its flexibility. Different methods serve different mental states:
When my anxiety is spiraling, typing helps me keep pace with racing thoughts
During periods of grief, the deliberate slowness of handwriting creates space for processing
On creative days, watercolor journaling lets emotions flow without the constraint of words
When time is tight, voice memos captured during my commute maintain my practice
The most effective journal is the one you'll actually use. Sometimes that's a three-ring binder with loose paper, other times it's a notes app on your phone. The medium matters far less than the practice itself.
client taking notes in a therapy session (shared with permission)
Now that we've explored the tools, my final post will address the most common obstacles I hear from clients — and how to overcome that voice telling you your thoughts aren't “important enough” to commit to paper.
