The Best Journaling Style for Your Personality Type, According to Experts

Journaling can offer everything from mental and emotional clarity to a sense of order and organization in your day-to-day life. For some, it may mean starting or ending the day with a gratitude list.  For others, a journal may double as a daybook, calendar, and catch-all for thoughts jotted down during a meeting or while waiting to pick up the kids at school. “Journaling can work as a container—similar to a weekly therapy session—that helps us hold and manage our thoughts and feelings,” says therapist Lindsay Braman. She adds that handwritten journaling, in particular, can help slow down a racing mind and more deeply process what we're putting on the page. 

Because journaling practices vary from person to person, it’s worth experimenting with different styles to see what feels best. There’s no rule that you have to stick to just one style, either.  “Experiment and see what works best for you,” says psychologist James Pennebaker.

A few thoughtful guidelines can point you in the right direction.

If You Like Ritual, Try Gratitude Journaling

Some of us love having rituals to anchor our daily routines. Having a cup of tea by a favorite window or meditating at a specific time can bring a brief moment of calm that drastically improves the day. Gratitude journaling is a simple, grounding practice that doesn’t have to take a lot of time. This makes it a great choice for anyone with a busy schedule or new journalers who might be intimidated by the prospect of writing long, drawn-out entries. 

Set aside a consistent time, and tie it to something you already do, whether it’s your first sip of coffee before everyone wakes up or just before you turn the lights out at the end of the evening. Start with a list of the three or four things you’re grateful for that day, and be as specific as possible. The key to gratitude journaling is keeping it short, sweet, and consistent.

If You're Introspective, Try Free Writing

“Deep thinkers may benefit from long-format, handwritten journals,” says Braman. Free writing is exactly what it sounds like: grab a pen and paper, and write continuously without worrying about what you’re putting down. Don’t censor yourself or worry about grammar (or even if it makes sense). The goal is to empty your head and write with abandon.

Because you’re tapping into your subconscious, this practice can potentially lead to deeper insights about things you may be working through in your life. “If something is gnawing at you and you're trying to get it out of your mind, I'd recommend confronting it,” says Pennebaker.

Your journal can be a safe, judgment-free place to explore difficult emotions, reflect on patterns, and process day-to-day experiences. It’s also a helpful tool for staying present. Allow yourself to notice what’s around you: the sun streaming in, the dog asleep in his bed, or the sounds of the birds outside. Writing about the sensations of what you’re seeing, feeling, hearing, or smelling can help ground you if you’re feeling anxious or overwhelmed. 

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If You Like Structure, Try Bullet Journaling

Bullet journaling is ideal for anyone who loves structure and organization. It allows you to keep to-do lists, goals, notes, and reflections all in one place using a simple system of bullet symbols and short written entries. This format can help break down information into manageable chunks that can be easily kept track of.

Like all types of journaling, how it’s used will vary from person to person depending on their specific needs. Bullet journaling can also be helpful for people who have ADHD or anyone who struggles with organization. By following a system that simplifies planning and tracking, it’s easier to stay focused and follow through.

If You're Goal-Oriented, Try Habit Trackers

If you have a particular goal in mind, such as training for a half-marathon, cutting back on sugar, or reading more, a habit tracker can provide much-needed structure and motivation. Habit trackers can help you visualize your progress as you go, so you may find yourself better at building momentum and staying engaged. Your habit tracker can be folded into a bullet journal, or exist as a standalone notebook you carry with you. 

Braman notes that journaling can also be digital:  "Those who are more task-oriented may like to type a few words in a notes app in response to notification reminders.” Digital habit tracking can be especially effective for anyone who wants to tie their goals to fitness apps that measure physical progress. 

If You're a Creative Type, Try Junk Journaling

Junk journaling blends the process of journaling with creative expression. While similar to scrapbooking, junk journaling tends to be more intuitive and less focused on the final product. By incorporating everyday items like receipts, scraps, and other “junk,” this practice allows you to tell the story of your life through visual ephemera. Bits and bobs like washi tape, stamps, and stickers can be added to bring color, pattern, and dimension to the page. Anything goes! “Junk journaling offers an additional layer of self-expression with photos, collage materials, and found paper,” says Braman. Braman adds that there’s no wrong way to journal, and it’s a good idea to approach it all with a sense of imperfection. “Journaling is about processing, not performing,” she says.