I realize you’ve probably heard that journaling is good for your mental and emotional health. But if you’re like many people, despite all the research supporting the mental and emotional health benefits of journaling, you may not have started yet. Or you’ve started, but you’re inconsistent and tend to just journal whenever you remember (which isn’t as often as you’d hope).

Here’s 13 real tips to start journaling today for better mental and emotional health:

1. Stop overthinking it.

   Seriously, you’re thinking too much about it. When you catch yourself thinking about it, make a point to do it.

2. Get a pen & journal you like to write with.

   It will improve your experience and make you more likely to come back again.

3. Use a timer

   Set it for 5 minutes and put pen to paper. No peeking at the timer.

4. Try journaling prompts

   These can help focus your mind when you’re not sure what to write. When in doubt, write about what you’re grateful for in that moment and why.

   Try these when you’re feeling anxious or facing uncertainty

5. Listen to relaxing music

   Try out a playlist

6. Clear away distractions as best as possible

   They’ll only tempt you to lose focus. Clear just enough space to feel focused.

7. Surrender your expectations

   You’re not publishing a novel, so don’t put that level of pressure on yourself.

8. Read it back to yourself and look for insights or patterns.

   Or don’t. Keep it. Or burn it. It’s up to you!

9. If words aren’t coming, doodle or draw until they do.

   Or just doodle today if that feels good. The point is that you showed up to journal.

10. Keep your journal in a private space

    You’ll need to feel comfortable writing things you may not want others to read.

11. Make yourself comfortable

    You don’t want journaling to feel like an uncomfortable chore. Cozy up with a sip of tea or coffee, or get out in the fresh air.

12. Handwritten is best (for the positive brain effects), but typing or voice notes are also effective

    The point is that you’re getting thoughts out of your mind and that’s helping improve your mental and emotional health.

13. If you notice thoughts, emotions, or memories rising up that feel too difficult to manage, reach out for help.

    Look for a qualified professional like a certified health coach (like me) or a therapist/counselor. It’s healthy and loving to ask for help.

If you put even one of these steps into action, you’ll closer to starting a journaling practice for better mental and emotional health. Keep adding more of these tips as you go, and pretty soon you’ll be doing all of them.