Journaling Myths, Busted

five common obstacles that may be in your way

I was shocked when I learned a few years ago there are people who want to journal but find it challenging. For me, it’s not only a cherished tool but a full-on compulsion. I’ve needed physical therapy for my overused writing hand.

Let me tell you, it’s worth it. I’ve gained so much from this practice, not only in terms of finding my writing voice but also healing old wounds, supporting treasured relationships, and keeping hold of creativity and joy no matter what happens.

Since I began teaching journaling in 2022, I’ve learned there are a number of common misconceptions that can get in the way of taking up this incredibly powerful habit.

Let’s break them down in case any of these myths are holding you back.

❌ Myth #1: You need to be a good writer

Most of us were trained to write in order to be evaluated. Initially the audience is a teacher giving you a grade; later you may write for a professional or public readership that assesses the quality of your writing. It’s easy to bring this same mentality to journaling. You may find yourself editing and critiquing every word. Many would-be journalers stall out in this perfectionist trap.

But journaling is not about composition. You don’t need to “write well” in order to journal, any more than you need public speaking skills to have an intimate conversation.

If you can send a text — hell, if you can have a thought — you can journal.

My definition: Journaling is writing for your eyes only.

I have a very expansive definition of journaling. To me, anything you write down just for yourself qualifies. This includes planning, writing to-do lists, and leaving yourself reminders. You could also think of writing in your journal as the vital complement to that future-oriented self-communication: giving yourself feedback on how it’s going.

✅ FACT: You can write just like you talk.

The whole point is to get your thoughts out on paper. You don’t need style, structure, or even complete sentences. You just need to get what’s in you out.

TRY THIS: Open your journal and start with the phrase, “Lately I’ve been thinking … ” and finish the sentence with whatever pops into your mind.

That’s it! You’re already journaling.

❌ Myth #2: You must journal every day

It breaks my heart that people are trying to hold themselves to a rigid standard that isn’t even supported in the literature. The research on the health benefits of journaling (and there is tons of it, starting with James Pennebaker’s work in the 1980s) generally centers on protocols of around 15 minutes, 3 days a week.

As with any new practice or behavior, of course it’s helpful to have some initial consistency to establish a habit and experience the benefits firsthand (which is why my journaling courses provide daily prompts). But an interesting discovery I’ve made as I’ve gotten to know more journalers is that many of us who stick with it treat journaling as a remedy rather than a routine.

I journal when I need to get clear, vent, shift my thinking, or capture an idea. Most days I do write something, but not at any prescribed time. It’s my go-to whenever I need space to take a mental breath and sort myself out.

This is not to discount the “Morning Pages” approach championed by Julia Cameron in The Artist’s Way, which advocates a daily brain dump first thing in the morning. No doubt this works — if you do it. But if that routine doesn’t match your needs or rhythm, please don’t give up on journaling.

✅ FACT: Even once will benefit you.

Like a walk, meditation session, or loving conversation, journaling can shift your state right away. Yes, the benefits compound over time, as with a walking habit, meditation practice, or long-term relationship. But that’s doesn’t mean it’s only valuable if continually repeated.

One stroll can lift your energy. One breath work meditation can calm your nerves. One heart-to-heart can deepen your connection. And a single page of journaling can offer insight that opens new possibilities.

TRY THIS: Free-write one page that starts with “I’m interested in journaling because …”

❌ Myth #3: Journaling is only for dealing with major issues or trauma

Early research on journaling did focus on writing about traumatic experiences, finding the practice extremely beneficial for processing and healing. However, more recent work has examined “Positive Affect Journaling” — writing about positive emotions and memories — with similar results.

From what I can discern, the improvements in health and wellbeing are linked to honest self-expression rather than the specific character or content of what is expressed.

That said, my journaling students have found profound relief in the invitation to write about what they love, look forward to, and celebrate. So many of us have accepted the belief that it’s irresponsible to feel good or grateful, which is tragically counterproductive. If we refuse to acknowledge and dwell on what is life-giving and beautiful, we not only guarantee our own misery but also shut down our ability to give others genuine encouragement and hope.

Don’t get me wrong: Much of my journal is a toxic waste dump. If I’m feeling shitty, my journal is going to hear about it. I would never seek to restrict anyone from expressing exactly what they are feeling and thinking in their journal. However, I also gently encourage journalers to explore what is working well, supporting them, and helping them grow.

✅ FACT: The journal accepts all of you.

Everything is welcome in your journal — good, bad, messy, petty, generous, and ridiculous. The power of journaling is declaring and demonstrating that your internal truth deserves your attention.

TRY THIS: Write about some tiny, seemingly insignificant thing you noticed today.

❌ Myth #4: Journaling is time-consuming

The commitment required is comically minimal. As Pennebaker points out, “There’s even been a couple of studies where people write just 2 minutes each time. And again, they all seem to work.” The Five-Minute Journal offered through Intelligent Change has been incredibly popular. I routinely run free workshops in which we try three different types of journaling for five minutes each.

If you can find 10 to 15 minutes, you can actually go pretty deep. I still love an hour-long journaling session when my poor hand can take it, but I’m an extreme case.

✅ FACT: Five minutes makes a difference.

You may not be able to fully spelunk your soul in a short sprint, but you can experience something meaningful. For a five-minute increment, I love a list. “Things I’m grateful for” is a classic, but you could take this format in any direction.

TRY THIS: For five minutes, list your favorite places, top ten wishes, books or movies that stuck with you, or reasons why you love your best friend.

❌ Myth #5: Journal entries must always be detailed and deep

I’m a big believer in the gradual approach to any new activity. For a few years after college, I was a personal trainer, helping people learn to safely build strength and endurance. Obviously, we did not go straight from zero to running a marathon. But it was amazing how quickly possibilities opened. One client went from being unable to walk one mile to completing a sprint triathlon the next year.

Starting a journaling practice merits similar care. While some folks may be comfortable diving right into the darkest recesses of their psyche, most journalers need time to establish trust in the practice.

I love guiding people to incrementally open up to themselves by starting with simple exercises like describing the room they are in, the physical sensations they are experiencing, or a minor problem they are puzzling over. It’s sort of a “small talk” entrée to journaling.

As we continue with the practice, we can move further into shadowy or murky territory, gradually exploring parts that may have felt off-limits for years. Eventually we come to a point where we can shine loving light on these most tender places.

✅ FACT: It can help to start small in the beginning.

What if you approached your journal as a new acquaintance with the potential to become a dear friend? Imagine what you might share with someone you just met whose energy is caring, warm, and open.

TRY THIS: Write a brief introduction to you-as-you-are-today. Where do you live? With whom? How do you spend your days? What are your main activities and projects?

It’s funny, even after nearly 35 years of journaling, every time I begin a new notebook there’s an awkward phase. Most of my journals start with an exercise like this one. I’m grateful to that “you don’t know me!” hesitation for helping me understand how it feels to be new to this transformative practice.

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🖊️ Thinking about getting into journaling?

Enrollment for my Summer Journaling course opens in June. Join the waitlist to be notified when doors open and get a free guide to my favorite journaling exercise.