How To Stick With Your Mental Health Journal Practice

Mental health journals are a great way to help maintain your mental well-being. They are an excellent tool to help you identify patterns, gain insight into your feelings and emotions, and develop coping strategies for dealing with stress and anxiety. However, it can be difficult to stick with journaling practice if you don’t have the right motivators. In this blog post, I will provide you with tips on how to stick with your mental health journal practice. I will also provide you with writing prompts for your journal entry.

Why Should I Practice Mental Health Journaling?

A mental health journal is a great way to track and recognize patterns in your emotions, thoughts, mental illness, and behaviors over time.

It enables you to see the progress you’ve made in coping with stress or anxiety.

Mental health journaling allows for better self-reflection, self-awareness, personal growth, and overall mental health.


Gratitude journaling helps you identify triggers for any mental health challenges you may be facing.

Writing down your thoughts and feelings can help to make them more tangible and easier to process.  It can help improve your mental health condition.


It provides a safe place for expressive writing without fear of judgment or criticism.

You can track the effectiveness of any coping strategies you are trying.


It can act as a form of therapy or mental health services, allowing you to explore and work through your emotions constructively.

Keeping a mental health journal can help bring about positive changes in your life.

Writing down your feelings can be calming and provide relief from stress, anxiety, or other mental health concerns.

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How to Stick With Your Mental Health Journal Practice


Set a regular time to write in your journal

Whether it’s morning or night, commit to writing in your journal at the same time each day so that it becomes part of your routine.


Start small

Don’t feel like you need to write pages and pages each day. Even writing a few sentences can be beneficial and help keep your journal practice going.


Make it fun

Find creative ways to make your journaling enjoyable. You could try incorporating art or using different colors of ink for each entry.


Find accountability

Ask a friend, family member, or therapist to check in with you every few days and help keep you accountable. This will also provide supportive feedback as you journal.


Take breaks when needed

If writing isn’t feeling beneficial at the moment, take some time off. You can always revisit your journal practice later on when it feels right for you.


Focus on progress not perfection

Remember that your mental health journey is ongoing and there is no end goal to reach when it comes to managing your wellbeing.

Celebrate small successes along the way and focus on maintaining consistency over time rather than achievement-based goals.


Track your progress

Keep track of your journal entries. What thoughts and feelings have you been exploring? How has your mental health journey changed over time? Reflecting on the progress you’ve made can help keep you motivated.


Get creative

If writing isn’t your thing, find other ways to express yourself such as drawing or painting. You could also make a video diary or record audio entries to listen to later on.

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Give yourself credit

Remind yourself that you’re taking positive steps towards managing your mental health and give yourself credit for the effort you’re putting in.


Prioritize self-care

Make sure to take some time to do something special for yourself each day. This could be anything from having a cup of tea, going for a walk, or positive self-dialogue.

Or simply giving yourself just a few minutes of quiet reflection. Taking care of your well-being should always come first.


Find support

Joining an online community or finding a mental health professional can provide additional support during times when writing feels too overwhelming alone.


What to Write In a Mental Health Journal?

Below are some journaling prompts for mental health:

  • What are three things that I am grateful for today?
  • How did I learn to cope with stress or anxiety today?
  • What positive changes have I noticed in my life recently?
  • What do I appreciate most about myself?
  • What strategies am I using to stay motivated and productive?
  • What have I accomplished today that I can be proud of?
  • How did I practice self-care today?
  • What were some of the thoughts and feelings I experienced today?
  • What made me angry or frustrated today, and how can I let it go?
  • What did I do today that made me feel good?
  • How can I be kinder to myself today?
  • What thoughts or beliefs am I holding onto that may no longer serve me?
  • What is one goal that I want to accomplish in the next week?
  • Who are three people that I trust and can reach out to for support?
  • What are three activities or hobbies that bring joy to my life?
  • What did I learn about myself today?
  • What emotions am I experiencing right now, and why?
  • How did I practice mindfulness today?
  • What can I do to make tomorrow better?
  • What is one thing that I am proud of today?
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Bottom Line

Mental health journaling is an effective tool for helping to manage mental health and stay motivated.

With these tips and mental health prompts, you can establish a regular journal practice that allows you to reflect on your thoughts and feelings, develop coping strategies, and gain insight into yourself and your mental well-being.



  • 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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