10 Journaling Ideas When You're Staring at a Blank Page

Hey beautiful!

I am such a fan of journaling, having done so for most of my life but I realize, for as helpful as it can be, it doesn't come so naturally to some people. I can imagine the scene: you've got your journal open, pen in hand, and... nothing. Brain completely blank. Or, maybe you enjoy journaling but you're tired of writing the same thing every day and need some fresh ideas.

Trust me, I've been there. Staring at that empty page like it's gonna write itself. (Spoiler: it won't.)

I want to take a shot at demystifying it for those of you who need it. But first, I want you to understand that journaling doesn't have to be complicated or deep every single time. Sometimes you just need a little prompt to get those thoughts flowing. So I'm sharing 10 of my go-to journaling ideas for when I need inspiration or just want to switch things up. And I hope they help you just like they help me.

Let's get into it!

1. Gratitude List (The Mood Booster)

I know, I know....everybody is talking about gratitude lists , but hear me out - they actually work.

When I'm having a rough day, which, let's be real - I'm in perimenopause, I have an eleven year old son, a husband and a full time job....it's gonna happen. Taking a minute to write down 3-5 things I'm grateful for literally shifts my entire mood.

And it doesn't have to be deep. Mine usually looks like:

- My tea was perfect today

- My bed sheets felt so good this morning

- That meme my friend sent made me laugh

It's that simple. But focusing on the good - even the tiny good - makes the hard days feel a little less heavy.

Try this: Every morning or evening, write down 3-5 things that made you smile or feel good that day. Keep it simple. Keep it real.

2. Daily Reflections (Your Personal Highlight Reel)

At the end of the day, it helps to do a quick mental rewind and capture what happened.

Not the whole day play-by-play, but the moments that stood out:

- What made today special?

- What surprised me?

- What challenged me?

- What did I learn?

Sometimes it's just "Today was hard but I got through it." Other times it's processing something deeper.

The point is - writing it down helps you process your day instead of just letting it blur into the next one. Plus, when you look back months later, you'll be amazed at how much you've grown.

Try this: Before bed, spend 5 minutes writing about your day. What was the highlight? What was tough? How are you feeling now?

3. Dream Journaling (AKA What Was My Brain Thinking?!)

My peri friends: is perimenopause giving you the WILDEST dreams? It certainly is for me! I'm talking full movie productions happening in my sleep, and usually it has to do with the last thing I heard or saw.

If you wake up from a dream that felt significant, weird, funny, or just really vivid - write it down! Even if it makes zero sense.

I try to learn about what the heck is going on in my subconscious by tracking my dreams. It's hardly ever easy or clear but it's fun and often insightful. It's sort of a course in acceptance and letting go because some questions will never be answered and just needs to be accepted. Plus, it's honestly just entertaining to read back later and be like "why was I at Target with Beyoncé buying chin hair shavers?!"

Try this: Keep your journal by your bed. When you wake up from a memorable dream, jot down whatever you remember before it fades.

4. Goals & Intentions (Dream Big, Start Small)

Your journal is the perfect place to get clear on what you want. It's private and it won't judge. So, get it all out - big dreams, small goals or just getting through the week without losing your mind.

I like to write down:

- Goals: Things I'm working toward (career stuff, health goals, personal growth)

- Small steps: What can I do THIS WEEK to move toward those goals?

- Intentions: How do I want to show up? What energy do I want to bring?

And here's the key - break those big goals into tiny, doable steps. Every time you check off a step, it feels like a win and even small wins feel amazing.

Try this: Pick one goal. Write it down. Then list 3 small actions you can take this week to move toward it.

5. Positive Affirmations (Be Your Own Hype Person)

Listen, some days I need to talk myself up. Especially when anxiety is high or I'm feeling unlike myself.

Writing affirmations in my journal helps them sink in way more than just saying them out loud. I've always known that there's magic in pen to paper - something about writing the words makes them feel more real.

My favorites right now:

- "I am doing the best I can, and that's enough"

- "I am safe right now"

- "My worth isn't determined by my productivity"

- "I give myself permission to rest"

And if you're stuck on what to write, there are a few really great affirmation apps, you can Google some and pick the ones that resonate or check out our blog post on affirmations.

Try this: Write down 3-5 affirmations that speak to what you need to hear right now. Repeat them whenever you need the reminder.

6. Quote Collection (Words That Hit Different)

Ever read or hear something that just... hits you right in your soul? Write that down!

I have pages in my journal filled with quotes from books, podcasts, conversations, random Instagram posts - whatever resonated with me in that moment. It's like building your own personal library of inspiration. And when I'm having a hard day, I can flip through and find exactly what I need to hear.

Try this: When you come across a quote that speaks to you, add it to your journal. Over time, you'll have a collection of wisdom that's perfectly curated for YOU.

7. Books, Music, and Movie Reflections (What Moved You?)

I am in a Book/Multimedia Club, so I write about what I read, listened to or saw often (check out the journal I use here) but it's also very beneficial to also journal about how I FEEL about them.

Like:

- What did this book teach me?

- Why did this song make me cry?

- What did I connect with in this movie?

It's a fun way to process media and also creates this cool record of what you were into at different points in your life.

Try this: After finishing a book, show, or album, write a few sentences about what stuck with you and how it made you feel.

8. Visual Journaling (When Words Aren't Enough)

Sometimes I can't find the words, so I doodle instead.

And I'm not talking about perfect art - I mean messy scribbles, random shapes, colors that represent how I'm feeling. Sometimes a quick sketch captures an emotion better than paragraphs ever could.

You can also:

- Collage with magazine cutouts or printed images

- Use colored pencils or markers

- Add stickers or washi tape

- Draw mandalas or patterns

It doesn't have to be "good" - it just has to express what you're feeling.

Try this: Next time you're feeling something you can't put into words, grab some colors and just create. See what comes out.

9. Self-Care Tracker (Because You Matter)

I started tracking my self-care because honestly? I know if it's written down, I will accomplish it. If not written down - or being mindful -. I could go weeks without doing anything for myself and wonder why I felt burned down and stressed out.

Now I write down plans for the ways I will take care of myself each day:

- Take a walk

- Say no to something that would've drained me

- Eat a nourishing meal

- Rest without guilt

- Do my stretches/yoga

Writing it down reminds me that self-care needs to happen (even when it doesn't feel like enough) and helps me stay consistent.

Try this: At the start of each day or week, plan out one way you will take care of yourself. Even tiny things count!

10. Energy Check-Ins (How Am I Really Feeling?)

This one's especially helpful if you're dealing with perimenopause, chronic stress, or just trying to understand your patterns better.

I check in with myself and write about:

- How's my energy today? (physical and emotional)

- What's draining me?

- What's giving me life?

- Where am I holding tension?

- What does my body need right now?

If you're into chakras or energy work, like me, you can track that too. Write out what feels aligned, what feels blocked, and how your practices are helping.

The point is just tuning into yourself and honoring what you notice.

Try this: Once a day or week, pause and write about how you're REALLY feeling - not how you think you should feel, but what's actually true.

The Real Talk

If you are intimidated by the idea of journaling, don't be. Journaling doesn't have to be perfect. It doesn't have to be deep every time. It doesn't have to look pretty.

Some days I write pages and pages. Other days it's literally just "Today was hard. I'm tired. That's all I got."

Both are valid. Both count.

Your journal is YOUR space - no rules, no judgment, no pressure. It's where you can be messy, honest, confused, hopeful, angry, grateful, or whatever else you're feeling.

The beauty of journaling is that it grows with you. What you write about today might be completely different from what you need to write about next month. And that's exactly how it should be. You want to grow, right?

So come on.....grab your journal, pick one of these ideas (or make up your own!), and just start. Even if it's just one sentence. Even if you're not sure what you're doing.

You're showing up for yourself, and that's what matters.

I've shared my thoughts, not it's your turn

What do you like to journal about? Do you have any go-to prompts or practices that help when you're stuck? Drop them in the comments - I'd love to hear what works for you!**

And if you try any of these ideas, let me know how it goes. I'm rooting for you.

Happy journaling, beautiful.

P.S. Want more journaling prompts and mental wellness tools? Check out our free resources designed specifically for women navigating life's ups, downs, and transitions.

P.P.S. If you're new to journaling and feeling intimidated, start with just 5 minutes a day. That's it. You don't need fancy supplies or perfect handwriting. Just you, a notebook, and honesty.

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