Recently I shared that I’ve been journaling for quite a few years and how it has significantly impacted my life for the better.

Well, quite a few of you reached out  and asked how do I actually DO this journaling thing effectively?” Excellent question.

After years of filling countless notebooks, I’ve refined a set of strategies that turned my journaling from random brain dumps into genuine life-navigation tools.

Think of this article as your practical manual to complement the philosophical “why” behind journaling. These aren’t fluffy ideas—they’re actionable techniques that help me make clearer decisions, achieve meaningful goals, and, frankly, keep my anxiety intact (mostly).

1. Master the art of game-changing prompts

Staring at a blank journal page hoping inspiration strikes is like opening your fridge repeatedly, expecting a three-course meal to appear. Spoiler: it won’t. You need good prompts. After years of trial and error, here are my four favorites:

“What’s the next thing I should do?” And no, this isn’t about your daily to do list— those never end. It’s about clarity and focus. When overwhelmed, this prompt helps me pinpoint the single most impactful action I can take next.

“A year from today, I will…” Write as if it’s already happened. This nifty mental trick shifts your brain into possibility mode. Be specific! Saying “I’ll be happier” won’t cut it. You might say something like I will have trained up and completed the 100k bike ride  event.

“I want to change…” Notice it’s not “I should” (hello guilt) or “I need” (hello pressure). It’s about genuine desire, which is infinitely more motivating. Personally, this prompt nudged me into confronting everything from unhealthy friendships to my habit of never saying no to requests.

“What matters to me right now?” Think of this as your personal North Star. Society loves telling us what should matter—career, money, status—but this prompt helps me find and revisit my authentic values and priorities regularly.

2. The life satisfaction review: Your annual reality check

Every December, I do something seriously illuminating: I score different areas of my life—career, relationships, health, wellbeing, finances, personal growth, fun—on a 1-to-10 scale.

This isn’t about harsh judgment (though occasionally it stings); it’s about getting a clear snapshot. 

The trick here is brutal honesty paired with brief notes explaining each score. Those notes become gold, revealing patterns you might otherwise miss.

3. The Thrive Plan: Values-based goal setting (that actually works)

 I use something I call my “Thrive Plan”—goal setting anchored firmly in my core values (for me, these include creativity, connection, curiosity). I select just a few goals aligned with these values and then schedule fortnightly check-ins.

My check-ins involve automated emails asking myself friendly, non-judgmental questions: “How am I doing? What’s working? What needs adjusting?” Think of these emails as a supportive accountability partner who won’t judge you.

4. The year-end deep dive: Your annual reset

At year’s end, I take a more thorough look at how things went—less “performance review,” more “friendly coffee chat with myself.”

I revisit my Life Satisfaction Review, evaluate my Thrive Plan, celebrate the wins (even tiny ones), and gently explore the misses. It’s about curiosity, not criticism.

For instance, I noticed my enthusiasm for ambitious morning routines reliably fades by March—apparently, I’m not wired for sunrise yoga (and I have the journal evidence to prove it).

This annual perspective helps me catch subtle patterns and make wiser choices moving forward.

5. The brain dump day: Mental decluttering

Here’s my bonus tip, and it’s admittedly odd: once a week, I schedule a 20-minute “Brain Dump.” I write down everything crowding my brain such as any lingering worries.

The only rule? Don’t stop writing. If you’re stuck, literally write, “I have nothing to say” until something else pops up. It’s not about crafting perfect prose—it’s about mental decluttering. It’s my weekly reset button, and you’d be amazed at the clarity it brings.

The neuroscience bonus

If you need extra convincing, neuroscience backs up the benefits of journaling. Studies show that writing regularly can significantly reduce stress, help manage anxiety, and enhance emotional intelligence. Journaling actively engages your prefrontal cortex—the brain’s executive center—strengthening your ability to regulate emotions, solve problems effectively, and even boost memory and cognitive function.

So yes, journaling isn’t just good for your mental well-being—it’s literally rewiring your brain for the better.

Start today (seriously)

I get it—journaling can feel intimidating. Maybe you think you need a fancy notebook or the perfect pen. Trust me: You don’t. All you need is five minutes and something to scribble on.

Grab one of the prompts above, set a timer, and just write. Don’t fret about grammar, depth, or even coherence. Just show up.

And if you want to revisit the journaling tips I have just written about, check out my video below. Pause at one that resonates with you and give it a try!

Your future self—the one who’s been journaling regularly for a year—will thank you. And, if after all this time, I’m still discovering new insights through journaling, imagine what’s waiting for you.

So dust off that notebook you’ve been avoiding. Your self-discovery adventure is literally five minutes away.