Why does it always feel like the easiest habits to start are the bad ones? On the other hand, developing a good habit like journaling can sometimes feel intimidating, especially at the beginning.
Blank pages really have a way of staring back at you.
But the key to starting any habit is by breaking down big things into small things. As Zeno, the founder of stoicism would remind us, “well-being is realized by small steps, but is truly no small thing.” When it comes to journaling, start small. Very small.
Don’t Count Your Words
Start with just a paragraph. Too much? Then write only a few short sentences. Still stuck? Write just one word. The key is to make it so easy you can’t fail.
In his book, Atomic Habits, James Clear writes about this method, calling it his third law of how to create a good habit: make it easy. Remove as many obstacles to starting your journaling habit as you can. Instead of thinking that in order to journal you need to write pages and pages of deep, profound thinking, limit yourself to only a few words.
Make a single word entry describing how you’re feeling at that very moment. Write a one word reminder for how you want to approach your day. Take a few sentences to write about a goal you want to accomplish today or vent about something that’s stressing you out. Simple bullet points listing out random thoughts or ideas swirling around in your head can help too.
And heck, if words are just too much work right now, draw a picture. Doodle. Do whatever you need to do to get your thoughts from your brain onto the page. From there, you’ll eventually write lengthier entries without even trying. For now, keep it short and sweet.
Get your timer ready
Maybe you’re struggling to find enough time in your day to sit down and journal. Life happens. Just as with how much you write isn’t really that important, the same applies to how long you journal for. There’s no magic number.
Set a timer on your phone for one minute and then just write. Once that alarm goes off, just stop. That’s more than enough if you’re just beginning. It doesn’t matter if you’re only writing for sixty seconds or half an hour, it all comes down to what’s the easiest for you.
Obviously, if sixty seconds comes and goes and you’re still writing and you have the time, keep going. You don’t want to quit if you have more to say. But the point is not to overwhelm yourself.
Build a routine
Setting aside time to journal during your normal routine helps make the habit become automatic. It becomes just another part of your day like brushing your teeth or making your morning coffee.
Marcus Aurelius journaled in the mornings to prepare himself for the day to come while Seneca journaled before bed to reflect on the day’s events.
Got an extra five minutes before you walk out the door in the morning? Get out your journal. If not, save the last thirty minutes before bed to sit quietly and write. Journal during your lunch break or while you do your laundry. Incorporate the habit into things you’re already doing.
Try limiting your journaling to just one day a week or only journal on weekends. It’s better to start small and add-on later than start big and get discouraged.
Keep it simple
Simplicity is another major key to stoic thinking.
No need to psychoanalyze yourself just yet. You don’t need to produce some grand dissertation on life. Instead, ask yourself some basic questions like:
- What is one thing I’m grateful for?
- What’s one thing I don’t need to have an opinion on?
- What’s one thing that is a source of stress in my life?
Don’t overthink it. Your answers will go a long way in building toward your journaling habit. Just get some words on the page. The time will come to dive a little deeper as you get used to the routine of journaling.
Conclusion: Take that small step
Arguably the toughest part about journaling is just getting started. It can seem daunting, especially at the beginning. But it doesn’t have to be.
It doesn’t matter if your entries are short, disjointed, or imperfect. This habit is something you build upon little by little. Take a small step, as Zeno said, and work toward your well-being. That’s more than enough.
