Journaling can be a great outlet for your emotions, and writing down your thoughts can help you make sense of them too. But starting a journaling practice can be a little overwhelming.
Do you write about your day? Or problems you’re dealing with? Keep a gratitude list? Or track your self-care habits? Should you attempt to do all of the above in one notebook? There’s a lot to consider! That’s where the best guided journals come in.
These journals contain prompts that can help you organize your thoughts and inspire you to write about topics in a way you might not have on your own. Think: filling out a workbook, rather than free writing. Of course, there’s nothing wrong with streams of consciousness—but if you prefer more structure, a guided journal could be great for you.
To help you find the right one (no matter what you want to work on), we chatted with psychologists and therapists to get their professional advice about guided journaling and what to look for as you shop.
In this article
What should you look for in a guided journal?
The right guided journal won’t feel overly complicated—it’ll be simple and help you gain clarity. “I would look for guided journals that are straightforward, but not too pressuring. You want ones that have prompts like ‘three things you’re grateful for’ or ask simple questions that get you thinking, but don’t overwhelm you,” says English. Here’s what else you’ll want to think about as you explore your options.
There are tons of guided journals out there—so many that it might be kind of overwhelming. Picking a journal with a theme “can narrow your focus, making it even easier to know what to write about and helping you stay consistent with your journaling practice,” says English.
Not sure what direction to go in? “The best place to start is to choose an aspect of yourself or your life you’d like to work on right now,” says Dr. Ruan. “Just pick one thing at a time. If you want to increase gratitude, choose a gratitude journal. If you want to explore and heal your beliefs around money, choose one that explores that. Then commit to one guided journal at a time and give it a week of regular use to decide if it’s a good fit. If it feels like a chore to sit down and do it each day, try another one.”
You’ll also want to consider how much time you have for journaling. “Some journals are designed for daily check-ins, while others are more in-depth and reflective,” says Sculler. “Pick one that fits your schedule and lifestyle.”
You’ll want to read the description and some example prompts before buying too. Is it written in a way that immediately sparks thought? Do you like the tone? Ask yourself if the prompts feel meaningful to you. “Flip through sample pages, if possible—do the questions make you feel inspired or engaged?” says Sculler. If they feel cheesy or like they wouldn’t be fun or interesting to answer, keep looking.
A good guided journal will give you guardrails for writing, as well as space to explore your thoughts more freely. Look for a mix of prompts, with some that are more direct and others that are open-ended. Ask yourself if the journal “allows room for free expression, or does it feel too rigid? A good journal should provide structure without feeling restrictive,” says Sculler.
Frequently asked questions about guided journals
What are the mental health benefits of guided journaling?
There are tons of benefits—let’s break them down:
- Studies have shown that journal therapy, also known as expressive writing, may improve your physical and mental health.
- “Writing down thoughts and emotions can help reduce stress, increase self-awareness, improve resilience, and foster problem-solving skills,” Jordanne Sculler, LMHC, a relationship therapist based in New York City, tells SELF.
- Sculler adds that journaling can also lower depression levels, help you sleep better, and even boost your immune system.
- “Another big benefit is that you’ll be able to properly process tough emotions instead of bottling them up,” Michelle English, LCSW, executive clinical manager at Healthy Life Recovery, tells SELF. “Rather than suppressing what you’re going through, you’re giving yourself a safe space to work through it and find solutions.”
- “By giving structure to thoughts and feelings, journaling can help you recognize patterns and cultivate a greater sense of control over your life,” Sculler says.
- Using a guided journal instead of a blank one can help you stick with journaling regularly. Sculler adds that it can help people who feel overwhelmed by their thoughts, who struggle with self-reflection, or who don’t know where to start writing put pen to paper.
However, guided journaling shouldn’t be the only tool you use. “Journaling is a great adjunct to therapy, but it doesn’t replace it,” Charlynn Ruan, PhD, a clinical psychologist and founder of Thrive Psychology Group, tells SELF. “Human beings are social learners, so it is healthy to balance solo self-introspection time, like meditation and journaling, with social growth time, like therapy, classes, and workshops. We benefit more when we combine these and let them support each other.”
Do you need to make journaling a regular habit in order for it to be effective?
To get the most out of the practice, it should become a habit. Dr. Ruan recommends choosing a set time of day when you’re least likely to be interrupted, which is typically early in the morning or before bedtime. “If you miss a day, don’t shame-spiral and stop the habit altogether; just start back up the next day. Doing some is better than doing nothing, so just keep looking at every day as a new chance to restart the habit.” And commit to the practice for at least a month before you throw in the towel.
“Journaling is like meditation; it is almost universally beneficial for anyone who does it regularly,” says Dr. Ruan. “Guided journals, like guided meditations, can really help get you started and take away the fear factor of whether you’re ‘doing it right.’”
Shop the best guided journals
Clever Fox Self-Care Journal
Pros
- Has a variety of prompts and habit tracking options
- Comes with stickers
Cons
- May not allow for much free writing
This three-month guided journal will help you prioritize self-care and develop daily wellness habits. With a combination of wellness trackers that you can fill out with stickers, writing prompts, affirmations, space to list what you’re thankful for, and room to reflect on what happened each day, this journal has plenty of ways to get you out of a rut.
The One-Minute Gratitude Journal
Pros
- Can help you gain a more positive outlook
- Easy to fill out
Cons
- Not great for longer entries
If you’ve been meaning to start a gratitude practice, let us point you to the most low-lift way to begin: The One-Minute Gratitude Journal. With simple prompts that you can breeze through in a minute, inspirational quotes, and space to draw, you’ll be able to spend as much or as little time working in this journal as you’d like.
Papier Sleep Journal
Pros
- Wide variety of prompts and activities
- Helps you track and understand your sleep schedule
- 12 educational chapters inside
Cons
Process 12 weeks of dreams and sleep habits in this Papier journal. Created by psychologist Dr. Jade Wu, it has space to define your sleep goals, track behaviors (like your caffeine and alcohol intake, time spent outdoors, and mood and energy levels, to name a few), and take relaxing coloring breaks. The cute cover is just another bonus.
Best Self Co. Core Values Journal
Pros
- Helps you identify your purpose and find more meaning
- Provides lots of structure
- Good for life transitions
Cons
Over 13 weeks of writing, you can start to discover your core values in this journal. The prompts, based on psychology and journal therapy, will help you find an intention each day, then ask how and why you chose it. Before bedtime, you’ll explore the positive and negative parts of the day and reflect on opportunities to grow.
Intelligent Change: The Five Minute Journal
Pros
- Works well for busy schedules
- Over 13,000 five-star reviews on Amazon
Cons
- Prompt style and writing space doesn’t vary much throughout
Short on time? This popular “five minute” mindfulness journal has five prompts each day: three for the morning and two for the evening. The prompts are simple, promoting deeper thought into your day. Start with three things you’re grateful for, three things that would make today great, and a daily affirmation. Before bed, write three highlights of the day and one thing you learned.
Papier Wellness Journal
Pros
- Provides many different kinds of tracking and ways to reflect
- Beautiful design
Cons
Log your mood and everything that impacts it with this 12-week wellness journal from Papier. You can start and end each day with reflections, set intentions and goals, practice gratitude, and track self-care habits and sleep. The cute design and thoughtful layout make it easy to carry around and fill out throughout the day.
Do It For Yourself: A Motivational Journal
Pros
- Helps you overcome setbacks
- Builds momentum
Cons
- Doesn’t contain a wide variety of prompts
If you’re attracted to fun designs when it comes to your stationary collection, you’ll vibe with this motivating, colorful journal full of inspirational quotes (that aren’t just bullshit). On the opposite page, there’s a prompt that will help you dive deeper into the quote and some space for reflection.
The Embodied Journal
Pros
- Provides breath work exercises
- Includes a variety of prompts
Cons
- Prompts don’t have a specific theme
- Pricier than most other journals on this list
Two things that are unique to this handmade journal: It has breath work sections to help ground you and a QR code that takes you to a different song each day. The prompts ask questions like, “What’s on my heart today?” and “Is there any support I could ask for?” Plus, there’s a daily mantra that complements the breath work element.
A Year of Zen: A 52-Week Guided Journal by Bonnie Myotai Treace
Pros
- Weekly prompts instead of daily ones
- Low time commitment
- Stress-reducing
Cons
- No room for daily writing
When your goal is to find moments of intentional slowness and calm, look to this wellness journal written by Zen priest and teacher Bonnie Myotai Treace. It’s a weekly journal rather than a daily one, so you can make it part of your “Sunday reset” or other weekly ritual to solidify the habit. Also key: The prompts get more reflective as you grow in your mindfulness journey.
Soul Healing: A Guided Journal for Black Women by Sharron Lynn
Pros
- Speaks specifically to the Black experience
- Provides validation and clarity
Cons
- None—practically perfect
Written for Black women, Soul Healing is filled with thought-provoking prompts that go farther than calls for resilience. From battling misogynoir to covert racism, Black women deal with very specific traumas, and author Sharron Lynn confronts them head-on. This journal is filled with inspirational quotes, anecdotes, moments of reflection, and affirmations to cultivate genuine wellness.
Papier Art Deco Coin Foiled Finance Planner
Pros
- Prompts include a wide variety of exercises
- Helps with special occasion budgeting
- Has end-of-year check-in
Cons
- Not a lot of space for free writing
If money is where you need guidance, this beautiful gold foil finance planner from Papier might be the thing that helps you stay in your monthly budget. It has an introduction and tips from Elle Herikleia, a finance journalist and author, followed by money trackers, savings checks, and helpful prompts throughout to define your finance values and goals.
Sensual Self: Prompts and Practices for Getting in Touch with Your Body by Ev’Yan Whitney
Pros
- Includes somatic exercises
- Helps you work on a specific goal
- Has a lot of room for free writing
Cons
- None—practically perfect
For anyone who needs support surrounding sensuality, sexuality, body dysmorphia, and getting in touch with your own pleasure, this sex journal by sexuality doula and author Ev’Yan Whitney offers an empathetic window into self-discovery. Whitney provides action items for each day too, like “Play with your sense of touch today. Write down everything you touched and list all the sensations you felt in your body.”
Zen as F*ck Journal by Monica Sweeney
Pros
- Isn’t overly earnest
- Contains lots of different exercises
Cons
- May not be relatable to some
Recommended by Dr. Ruan, this cute and supremely profane journal is excellent for folks whose road to serenity isn’t lined with yoga, breath work, or other “traditional” wellness rituals. (Because, while excellent tools, they aren’t right for everyone.) It’s packed with tough love, cathartic activities, and positive affirmations that won’t leave cynical folks rolling their eyes.
Get Untamed: The Journal (How to Quit Pleasing and Start Living) by Glennon Doyle
Pros
- Contains coloring pages
- Reduces stress
- Helps you spot negative patterns
- Long (over 200 pages)
Cons
- Works best for folks who have read the companion book
Fans of Glennon Doyle will love this workbook, which is an excellent accompaniment to her best-selling memoir, Untamed. It begins by asking about what you were taught to believe as a child and guides you away from people-pleasing mentalities and other ideas that keep your soul “caged.” With space for reflection, an original introduction from Doyle, coloring pages, and powerful quotes from the book, this journal will help you feel more in control of your life and future.
Me-est Me Journal
Pros
- Builds self-compassion
- Helps you mentally declutter
Cons
- On the shorter side (under 100 pages)
LGBTQ-founded and woman-owned, the Me-est Me Journal packs introspective prompts, guided reflections, action items, and canvases for “brain breaks” into 88 pages. It focuses on self-esteem, envisioning what you want from life, and being kind to your past and present selves.
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