How To Start A Wellness Journal – Prompts Included

Wellness is a key part of living a healthy and balanced life. Keeping track of your wellness habits with a wellness journal can help you stay on top of your emotional and mental health. In this blog post, I will show you how to start a wellness journal and provide tips and journal prompts to help you get started.


What is a Wellness Journal?

A wellness journal is a type of diary or logbook specifically designed to track your mental, emotional, and physical health.

This includes important information such as daily activities; nutrition; sleep patterns; exercise routines; moods or feelings; stress levels and coping strategies; and any other health-related notes.


How to start a wellness journal.

  1. Choose a journal that resonates with you.
  2. Set time to write your journal entries and stick to it
  3. Start writing your journal entries.
  4. Establish a routine when writing your wellness journal
  5. Use prompts when you feel stacked
  6. Review, reflect and apply.


What should be in a wellness journal?

Your wellness journal can contain whatever information you feel is relevant to your physical, mental, and emotional health.

Here are some writing prompts to help you get started;

  • What activities do I partake in each day?
  • How am I feeling today? What is triggering these emotions?
  • Am I getting enough sleep and rest?
  • Which foods am I eating and are they nourishing my body?
  • What exercise am I doing today and how does it make me feel?
  • How am I managing my stress levels, and what techniques am I using to help reduce them?
  • What is making me happy today?
  • Am I tracking habits I want to form or break?
  • What areas of self-care am I neglecting and how can I improve them?
  • How can I improve my water intake?
  • How do I reduce anxiety and depression?
  • What are the most important values or skills I want to focus on right now?



Why should I start a wellness journal?

1. Track your progress: Being able to monitor your physical and psychological well-being over time can help you identify patterns and areas for improvement.


2. Develop healthy habits: Writing down the things that make you feel good or bad can help you create positive lifestyle changes.

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3. Stress management: Journaling can be an effective way of dealing with stress and mental health by giving yourself a safe outlet to express your feelings without judgment.


4. Boost self-confidence: Seeing the progress you’ve made towards achieving goals in your wellness journals will boost your motivation and self-belief and help you in your personal and professional life.


5. Clarify thoughts and feelings: Having a dedicated space to explore emotions can help you gain clarity on what it is that drives them, and how to better manage them.


6. Set achievable goals: Writing down your goals makes it easier to track progress and stay motivated towards achieving them.


7. Improve communication: Keeping a wellness planner or journal can help you become more mindful of the way you communicate with yourself and others, leading to healthier relationships.


8. Track nutrition intake: Recording what you eat can help identify foods that make you feel good or bad, aiding in developing healthy eating habits.


9. Monitor sleep patterns: Tracking your sleeping patterns is an effective way of identifying any issues that may be impacting the quality or duration of restful sleep.


10. Establish positive coping strategies: By reflecting on how certain situations have been handled in the past, you can develop more positive strategies for dealing with stress and challenging emotions.


How to maintain your wellness journal habit.

Choose the right format

Decide whether you want to use an online journal, a physical notebook or diary, or something else.

You may also want to consider combining different formats such as using both physical and digital journals.


Make it Personal

Make your wellness journal unique to you by including information and daily prompts that are relevant to your lifestyle, goals, aspirations, daily intentions and overall well-being.

Think about what matters most to you in terms of health and well-being, and then create an entry template or table that reflects this.

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Keep It Simple

Don’t try to include too much information in each entry but instead focus on keeping things simple.

A single page can be enough, depending on the type of content you want to include, so make sure not to over-complicate it but free writing is the key.


Write Regularly

The key to the best wellness journal is consistency. Writing things in it daily, or at least a few times a week is the best way to make sure you’re not missing out on any important information or insights.


Use Visuals

Incorporate visuals into your journaling, such as pictures, diagrams, or charts. This can help make the entries more meaningful and also provides a visual representation of your progress over time.


Exercise Self-Compassion

Writing in a wellness journal is an opportunity to reflect on yourself and practice self-love. When writing, use compassionate language, don’t judge or criticize yourself too harshly, but instead try to focus on being kind and understanding towards yourself.


Make it Portable

Consider getting a physical journal that you can take with you wherever you go so that you can easily capture thoughts and feelings throughout the day without having to worry about finding somewhere to jot them down.


Set Goals

Having goals is an important part of the best wellness journals, as they provide focus and direction for your writing. They can be short-term or long-term goals, whatever works best for you!


Celebrate Wins

Don’t forget to celebrate small wins and successes when writing in your wellness journal, as these are often the moments that bring the most joy and satisfaction.


Track Habits & Patterns

It’s also helpful to track habits and patterns in your life that may be impacting your overall well-being, such as the amount of time spent on social media, fitness journey, meal planning, wellness goals, or how often you feel anxious or overwhelmed during the day.


Record Symptoms & Ailments

Along with tracking general habits, it’s important to document any physical or mental symptoms you may be experiencing. This can help identify potential triggers or causes of issues in the future.

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Address Difficult Emotions

Writing about difficult emotions is a great way to release and process them, as well as gain clarity and insight into how they may be impacting your day-to-day life.


Reflect on Dreams & Thoughts

Spend some time reflecting on dreams and thoughts that come up during meditation or other mindful practices, self-reflection can often provide valuable information about your subconscious and offer guidance for your journey ahead.


Incorporate Gratitude

Expressing gratitude is an important part of any wellness gratitude journal, as it can help to lift your mood and create a more positive outlook on life.


Observe the Seasons

Pay attention to how the changing of seasons affects you both physically and mentally. This can be very insightful when it comes to understanding yourself better.


Review Regularly

It’s important to review your entries regularly to track progress over time and gain insight into patterns or trends that may be emerging in your well-being journey.


Bottom Line

Writing a wellness journal can be an incredibly powerful exercise for personal development and self-care.

Papier wellness journal can help you become more mindful, clarify thoughts and feelings, set achievable goals, improve communication, track nutrition intake, monitor sleep patterns, establish positive coping strategies, and observe the changing seasons.


By following these tips, you can start creating one today that is tailored specifically to your needs and goals, so get started!

With consistency, dedication, and self-compassion, you will be on your way to a healthier and more fulfilling lifestyle.



  • Ben

    I'm Ben, a data engineer who adores journaling. My passion for recording life experiences inspired me to develop Otto's Journal, an online diary app. Join me as I blend data and storytelling in the ever-changing tech world, making journaling more accessible and exciting.

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