There’s nothing quite like journalling. A safe space to get all of those thoughts out of your head and into somewhere that makes more sense. This session will look at what journalling is, why we do it and how to get started. 

A video introduction to journalling

First things first, let’s take a look at this introductory video.

How do I get started?

It’s really difficult to look at a blank page at the start. Sometimes you will be so ready to write because everything is filling up your mind and you just have to get it out, but sometimes you might need a prompt. We’ll supply some prompts below, as well as an exercise to get you going.

Journalling about your day

This is a great way to start and just to get something down on that blank page. Why not start by writing about the following:

What time did you get up? 

What did you have for breakfast? 

What did you do in the morning? 

What did you do in the afternoon? 

What do you feel proud of today? 

What tasks did you complete?  

How did you look after yourself? 

What treat did you give yourself today? 

How did you stay positive?  

What do you hope to do tomorrow? 

Journalling about what's on your mind

When thoughts are spinning around in our minds, it’s hard to make sense of them, so let’s let them spill out. Try to take a blank page and do a “brain dump”. Write down everything that you are thinking about, just words or short phrases, and make it as messy as you like. 

Making sense of the brain dump

The brain dump is great, isn’t it? Letting all of those thoughts out is really good for you. Now it’s time to explore them. When we are worried or confused about something, it’s good to explore that thing. The best way to do this is to interview it!

Look at the brain dump and choose something first to explore. Maybe you wrote “argument with John” or “changing schools”. Now you can make these into questions and interview the thoughts! 

For example:

Why did I argue with John? How did it make me feel? How do I think he feels about it? 


What do I feel about changing schools next year? Why do I feel like that? 

Positive reflection: the attitude of gratitude!

Nobody can tell you what you should journal about. However, it is really useful to make time to reflect on good things as well as things that are worrying you. Sometimes we can focus a lot on what is going wrong for us, so let’s look at how we can focus on what’s going right! Try the following exercise for a good pick me up! Don’t worry if you can’t get all 100; the point is just to try and see how you feel. 

Write 100 things you are grateful for: 

 10 people

 10 foods 

 10 places 

 10 things you like to do

 10 things you own 

 10 privileges you have

 10 good memories

 10 things you are looking forward to 

 5 smells you like

 5 sounds you like 

 5 tastes you like

 5 feelings and what causes them

Nathan Jones


I really love this session because it’s something you can come back to again and again. 

I found journalling quite difficult to stick to. I’d do it for a week or two and then lose the habit, until I finally managed to make it a reglular thing. I’m glad I did because it helps me organise my thoughts and feel so much better.

If you lose track of your journalling, just come back here and use this session to refresh things.  I hope you enjoy it!

More resources to reflect

We are adding new resources all the time. Have look at the resources page and click the tab “I want to reflect” to see what we have on offer, and let us know if there’s something else you’d like to see.