Start a New Journal Habit That Sticks!

Tis the season for resolutions! With the new year on its way, now is the perfect time to begin your journal habit.

But wait! You’ve been here before. Starting a habit is hard. Failure is terrifying. You may want to start journaling but how will you keep journaling? No worries, I got you. I wasn’t always consistent. There are absolutely month-long gaps in some of my journals.  I’d get motivated, I’d write every day, and then….nothing. Sound familiar?

The trick is knowing the science behind habits. Researchers have found many ways to make habits stick. Some seem like common sense. Other, not so much. These tricks have really helped me form a journaling habit that is both consistent AND fulfilling. That has made all the difference. So, as my holiday gift to you, here are the scientific tips that have improved my journaling practice.

The 21 Day Myth

“It takes 21 days to form a habit” … FALSE. Despite everyone and their mother telling you this myth, it simply isn’t true. Habits don’t form after a magical number of days.  

I know, I’m sorry. It would be great if we could just trust in the power of the 22^nd day. Unfortunately, people are more complicated than that.

For some people, starting a journal habit will take a week. For others, it might take a year. Don’t get discouraged! There are ways to speed things up. But remember, the goal is forming a long-term habit. You have time!

So, trust the process. Journaling will feel automatic in due time.

Cue the Journal

Want some science that isn’t a myth? Cue your journal.

Did you know that people eat more popcorn at the movies than doing pretty much anything else? This is because your brain has formed a deep connection between popcorn and movie theaters. One study found that people would even eat stale popcorn if a movie was involved.

Some things just go together. Why not pick something to pair with journaling?

Maybe you only drink your favorite tea when journaling. Maybe you journal after every hot shower. Me? I like to pull out my journal every time I put on my pajamas.

The trick is to build an association.

Use Old Routines

What’s the easiest way to choose a cue? Pick something you know you will do. Every. Single. Day.

Building one habit is hard enough. Building a whole new routine from scratch? I won’t say it is impossible but….it is unlikely.

The best way to start a new habit is to fold it into old habits. We all have routines. These routines have worn paths in our brain. Don’t fight the path. Add to it!

Start by asking yourself “what are my daily habits?”. Hint, hint…this would be a perfect journaling prompt. My pajama time is sacred. I love being comfy and cozy. I know I’ll put on pajamas every day. That’s why I chose that routine as my starting point. What is that special habit for you?

Pick a Time, Any Time

In this house, we will never fight over whether it is better to journal in the morning or at night. Just pick a time and stick to it.

Most likely, this will come naturally once you pick your cue. If you journal after a shower and you shower every day at 8 am—you’re gonna journal in the morning. Keep that in mind when you choose your cue. If you know you have more to say in the evening, perhaps link journaling to another habit.

Some prompts to consider when picking a time:

• • When do I feel most aware and awake?

• • When do I have the most downtime?

• • When is my routine most consistent?

Again, these would all be lovely prompts to journal about. Journaling about journaling? You gotta love it.

Bad Habits = Opportunity

Cues go both ways. Bad habits have them too.

The good news? You can swap out your habits. One of the reasons I chose to journal after pajama time was to break an old habit. Before journaling, I would spend the hour before bed on my phone. Sometimes that hour became 2-3 hours. It was a bad cycle. Now journaling slows my mind before bed, and it gives me a much better sleep.

Take a bad habit inventory. Could any of those habits be replaced with your journal? As much as I hate the phrase—you could totally kill 2 birds with one stone here. Building a new habit is an opportunity to replace an unwanted one.

Forgive, Forget, Keep Going

You want the truth? I don’t journal every day. I try my best but, sometimes, life gets in the way. This doesn’t mean I’ve ruined my journal habit. It means I am human.

In my last post, I talked about self-compassion. You need it. Punishing yourself never works. It kills motivation, creativity, and habit.

When I miss a day or two, I make a point to thank myself for all the things I accomplished instead. Thank you, clean dishes, family time, and 8 hours of sleep.

To be honest, journaling is not the most important thing in my life. I don’t think ANYONE should put journaling first. What is the point of a journal without a full life to write about?

So, if you ever fall off the wagon, don’t panic. Take a breath. Thank yourself. Write when you can.