Journaling - New Year Habits and Routines

How to Create a Basic Journal Practice 

If you have been feeling a little overwhelmed by journaling and aren’t sure how to add it to your life, it might be that you are overthinking it. Journaling is nothing more than writing your thoughts or ideas onto paper, whether that is a journal, notebook, or just blank piece of paper. Here are some tips for creating a basic journaling practice. 

Know Why You Are Journaling 

Before you can do anything, you need to know WHY you are doing it. If you don’t understand your own reasons, it will be very hard to stay motivated. What made you want to start writing in a journal? Was it a recommendation to relieve stress, or do you just want a safe space to vent? Are you trying to express more gratitude, or are you scripting for the law of attraction? All this matters because it helps you understand the importance of a daily practice, and keeps you motivated. 

Consider a Morning or Nighttime Routine

For a journaling practice, you want to create a routine, which will then allow you to turn it into a habit you don’t even have to think about. Start by figuring out if you would prefer writing in your journal in the morning or the evening. This is going to depend on your personal preference and your schedule. Everyone has a time of day when they either have a little free time or want something to help them relax and get away from the electronics for a little bit. 

Decide What You Want to Journal About 

Do you have a specific purpose for your journal? Maybe you are working on the law of attraction, so you are using your journal for scripting, or you have a lot on your mind and need a place to vent and figure things out. You don’t have to write about the same thing every day in your journal, but this is going to help you to figure out the best journaling practice. For example, if you are doing it for anxiety or stress relief, adding things like essential oils or soft music while you write is really going to help your practice overall. 

Set Up Your Journaling Area

It helps a lot to have a designated area for journaling, as it creates ambiance and turns it into something you really look forward to. Maybe you have a desk in your bedroom, an office where you can set up a little space, or you write on your dining room table. Set it up with your journal, writing utensil, and a little ambiance like candles or essential oils. 

Consider Using the following prompts to get started:

1. What is one thing you can do to make this a better year?

2. Following your first instinct, what is your main goal this year?

3. What are some previous resolutions you couldn’t stick to?

4. How are you working on changing your behaviors?

5. What are some passions you want to pursue?

6. What are some passions you want to leave behind?

7. List some bad habits you have, either new or old ones.

8. What bad habits would you like to change?

9. Add some healthy habits you want to incorporate into your life.

10. How can you add the healthy habits slowly?

11. Write a new morning routine.

12. Create a new nighttime routine.

13. What don’t you like about your current routine?

14. Have you tried to change your habits before?

15. What went wrong when you tried to develop new habits in the past?

16. How can you read more?

17. In what ways would you like to learn more this year?

18. Write down your business goals for this year.

19. Write down your personal goals for this year.

20. What is your favorite part about the new year?

21. What is your least favorite part about the new year?

22. How do you want to adjust your budget?

23. List some ways you can be more consistent with your habits and routines.

24. What is your plan for meals?

25. List some ideas to spend more time with family.

26. How can you fit in time for your friends this year?

27. How will you make this year better than last year?

28. What is causing you anxiety lately?

29. How can you start improving your mental health?

30. List some ways you can face your fears this year.

31. List 3-5 ways you can get out of your comfort zone.

32. Write out a new plan for self-care.

33. What are your biggest priorities in life?

34. Make a list of how you can embrace your flaws this year.

35. How can you show yourself more love and compassion?

36. How can you be more compassionate with others?

37. Express gratitude for the past year, and opportunities for the new year.

38. Write down how journaling has helped you this past year.

39. Spend 5 minutes meditating, then write down how you feel.

40. How can you add mindfulness to your routine?

41. Give up one thing you control in your life.

42. In what ways can you start letting go of the structure in your life?

43. Make a plan to exercise for fun and health this year.

44. Write down how you can drink more water this year.

45. How do you want to improve your nutrition?

46. Choose your word of the year.

47. Take inventory of this last year; what did you learn?

48. What changes do you intend to make for this new year?

49. Script out how you want your year to go.

50. Write a short summary for the upcoming year.

Please feel free to contact me for more prompts! heather@setsailtherapy.com

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