It's 11 PM, and you're lying in bed scrolling through your phone. A day of feeling overwhelmed, stressed, and not quite yourself. You type "wellness journal" into Google, hoping to find something—anything—that might help you feel better. But as you scroll through the results, you're not even sure what a wellness journal is supposed to be.
I know this feeling. When I first searched for a wellness journal, I found myself lost. Some called themselves wellness journals but felt more like rigid daily planners with the same repetitive page every day. Others seemed to ignore the complexity of human emotions in favor of forced positivity - you know, those journals that make you feel like a failure if you can't instantly list three things to be grateful for. I wanted something different—something that would actually support my wellbeing.
What is a wellness journal?
A wellness journal is a dedicated space for supporting your mental and emotional wellbeing. Unlike a regular diary or planner, a wellness journal combines intentional prompts, emotional exploration, and gentle self-reflection tools to support you to feel better and build lasting emotional resilience.
Think of it as a conversation with yourself, guided by expert-designed prompts that help you process your thoughts, feelings, and experiences.
The science behind journaling
When I first started looking into wellness journals, I wanted to know: does this actually work? Is this worth my time?
I spoke to three clinical psychologists to find out what they thought about the benefits of journaling and discovered that research consistently shows journaling can have real benefits for both mental and physical wellbeing.
As Clinical Psychologist Dr. Josh Mirmelli explains, "When you write about your thoughts and feelings, it creates a safe, private space for your emotions, allowing you to understand and manage them better." This safe space is exactly what we're looking for when we're feeling overwhelmed or stressed.
What doesn't work in wellness journals
Through my own journey and hearing from others, I've discovered several approaches that can do more harm than good:
- Repetitive gratitude prompts that leave you feeling guilty or fake when you're having a hard day
- Dated pages that turn into a source of shame when life gets busy and you miss a few days
- Rigid structures that make reflection feel like another task on your to-do list
- Forced positivity that makes you feel worse for not being "positive enough"
- Inappropriate tracking of food, exercise, and weight that can trigger unhealthy thought patterns
As Dr. Andreas Comninos wisely cautions, it's important to "approach intense journaling with care and kindness towards yourself." This is why having the right type of journal matters so much.
5 key features of a supportive wellness journal
1. A safe space for every emotion
Science shows that forced positivity doesn't help. A good wellness journal creates space for all emotions—happiness, anger, confusion, joy, sadness—because every feeling is valid and worth exploring with curiosity and compassion.
2. Flexible gratitude practice
While gratitude can powerfully impact wellbeing, rigid "list three things" exercises often backfire. Instead, look for journals with varied prompts that encourage authentic reflection and make gratitude feel natural rather than forced.
3. Undated
Life happens. Missing a day of journaling doesn't make you a failure. An undated journal removes this pressure, welcoming you back whenever you return without guilt or judgment.
4. Dynamic prompts
Effective journaling should feel engaging, not repetitive. Look for journals that offer varied prompts to keep reflection fresh and meaningful while building sustainable wellbeing practices.
5. Self-compassion focus
Your journal should be a refuge from self-criticism, not another source of it. The best wellness journals help you notice negative self-talk and transform it into self-compassion—the same kindness you'd offer a friend.
Getting started with wellness journaling
Starting a journaling practice doesn't have to be complicated. I reached out to six experienced therapists to share their top tips. As therapist Julie Burke explains, "There isn't a right or wrong way to journal... Journaling should be what YOU need and done in any way that makes sense to you."
The key is finding an approach that works for you. Whether you write daily or weekly, for five minutes or thirty, what matters is that it feels supportive and sustainable.
Finding the right journal for you
The Give Yourself Kindness journal was created with all these features in mind, designed to help you process emotions, build self-compassion, and make a lasting impact on how you feel. It was really important that it was expert-approved.
But remember—the most important thing is finding a journal that resonates with you personally.
Look for a journal that:
- Makes you feel supported, not pressured
- Provides structure without rigidity
- Welcomes all emotions
- Feels like a friend, not a task master
There's no single "right" way to journal. What matters is finding a tool that helps you connect with yourself more deeply and supports your wellbeing journey with expertise and compassion.
Remember, you deserve a journaling practice that truly supports you—one that welcomes you exactly as you are, every time you open its pages.
“By far my favourite guided journal that I’ve used!”
There's a lot of journals out there. Most of which include tools that can be repetitive, boring or unhelpful. Give Yourself Kindness is about creating something new.
