Out of all activities and hobbies that have carried humanity through the ages, journaling is a timeless one. Whether you’re looking back on cherished memories or hoping to smooth out some worrisome mood swings by self-regulating, putting your thoughts to paper has plenty of benefits for both yourself and your loved ones.

For some, journaling can help streamline and organize thoughts, helping you solve your thorniest problems. Therapists even have specific formats they advise clients who get stuck in circular thought patterns to use, as “writing it all out” can help rewire the brain in productive ways.

For others, journaling is about sheer documentation. You can junk journal, gluing in mementos like ticket stubs and boarding passes, or get wordy and describe every moment and feeling in your day. Some scribblers have dreams of passing down their notebooks to children and loved ones, perhaps even addressing their notes to the intended recipient.

You can set goals, capture sensations, and preserve memories. So why don’t more people do it?

Many would-be journalers get stuck in the perfectionism aspect, feeling like they need elaborate prose and an hour a day to dedicate to the craft of it. You shouldn’t worry about your language quality or the structure of your notebook; each page and writer is different. Pick up a five-minute journal, choose a productivity planner to focus on goals and self-reflection, or even opt for a sketchbook to capture the visuals of a given moment. 

Whatever your preferred medium, journaling in whatever format boosts your wellness by reducing stress and unconsciously boosting problem-solving skills too. Externalizing particularly pesky thoughts can even have the added benefit of improving your sleep. 

Inspired? Start with any of the following. Aim for a singular sentence, sketch, or jot per day, and you’d be surprised by how quickly you fall into the habit.

THE FIVE MINUTE JOURNAL
If you find yourself claiming you’re “too busy,” consider the quintessential five-minute journal, seen all over wellness “clean girl” Instagram and TikTok posts. Five minutes of daily gratitude is proven to boost overall positivity, and this neatly laid out journal is easy to commit to. Each day has a thoughtful quote up top and room for three goals, three gratitudes, three daily affirmations, etc,. Fill in as much or as little as you’d like. You can pick it up to bookend the day at the beginning and end, or just use it to remember small tidbits as the days pass. This option is ideal for the minimalist.

RETTACY BLANK 2-PACK JOURNALS
The journals I opt for come in a two-pack, with a variety of color options. As an artist and a writer, I appreciate that the journals’ blank pages lend them some versatility; I can paste in flowers, draw, write, or make lists—whatever I need to get out of my brain. I like inky pens, and appreciate that its paper is relatively bleed-free. Its sturdy leather hardcover makes the journal itself feel durable too.

BIRD OF PARADISE PAPIER WELLNESS JOURNAL
If you’re looking specifically to nail down habits or give yourself some structure, opt for a topic-specific journal oriented around wellness, productivity, or similar. This gorgeous Papier pick is pretty enough to want to display on any side table—which will remind you to pick it up. (Visual cues are practically the easiest way to create a new habit.)

BAN.DO PRISM ROLLERBALL PENS
Of course, having the proper writing utensils is a crucial step too. The touch of journaling is just as important as its look or practice, because if it physically feels good, then it will start to mentally feel good too. This five-pack of metallic rollerball pens is sleek and polished enough to use for work but has that special pizzazz that might add to your journaling ritual. Plus, they’re even on sale.

FUJIFILM INSTAX MINI LINK 2 SMARTPHONE PRINTER
For the bullet journals and the visual sort (who are basically scrapbooking), a Polaroid-style mini printer might just be your new best friend. This Bluetooth-connected gadget can instantly print all your favorite smartphone snaps so your memories can instantly live alongside all your written-out thoughts. The reluctant journaler might love this trick too: kickstart your habit by writing out “captions” instead of formal journal entries, and see where your brain takes you. Oh, and this bundle even includes forty film exposures to get you started.