Spend at least a few minutes each day putting your thoughts and feelings on paper to clear your mind and to process your thoughts and experiences. You will notice that when you do this regularly, journaling will help you feel calmer and make space for positivity. You can journal about anything and we offer many free journal templates to help you get started and journal prompts if you are not sure what to write about.
Different Kinds of Journal Templates
There are many kinds of pre-made printable journals on this site and they are all free! You can either write whatever comes to mind each day or have a specific theme. Here are some ideas:
- A daily journal records memorable events and/or feelings and thoughts each day.
- A travel journal records experiences during a trip.
- Ideas journal is a place to write ideas that pop into your head during the day.
- A gratitude journal is used to express gratitude each day. Every day you write at least one thing you are grateful for. See the benefits of gratitude.
- A brain dump is used to get everything on paper and off your mind. It is great for stress relief.
- Goals journal can be used to write your goals, how you plan to achieve them, and journal about your progress.
- A sports journal or fitness journal to keep track of your workouts, goals, achievements.
- A food diary including what you ate, how you felt, etc.
- Many more – see below.
Here is a selection of free printable or digital journals.
This 40 page goal setting journal will help you reach your goals and live the life you dreamed of.
This 50-page gratitude journal includes gratitude prompts, quotes and space to write the things you are grateful for. We also offer a free daily gratitude journal with space to write 5 things you are grateful for every day for a full year.
This DIY weight loss journal PDF has 41 pages including motivational quotes, water tracker, workout tracker, habit tracker, weight loss trackers, menu plan, food diary template, journal pages, and many more weight loss printables.
Self Love Journal | Wellness Journal
This is a 30-day Self-Care Journal
This 41 page affirmation journal is available in color or in black and white.
We offer a free printable reading journal. The 17-page reading journal includes book quotes, reading logs, book trackers, book reviews, library book tracker, and more.
A journal or diary is used to record details of your life such as experiences, feelings or thoughts. Whereas a notebook is open and has no structure, a calendar journal provides sections for each day, week, or month. In a calendar journal, each section is used to record events or thoughts relevant to that date. Since journalling works best when done consistently, a calendar journal increases the chances you will be consistent since you have a section to fill each day. It is easier to notice that you haven’t recorded anything that day whereas with a blank notebook journal you might go for long periods without journaling.
You don’t need to write a lot each day. Even one word or sentence is enough. The idea is to be present and mindful and in touch with your thoughts even if it is only for two minutes each day.
The calendar journal templates on this site are fully customizable. You can change the titles, calendar, embellishments, and calendar journal template. Add your own text and edit the existing text. You can add any doodle or decoration with the click of a button with the help of our digital bullet journal app. Journal decorating has never been easier!
The templates below are in weekly format. If you prefer a daily or monthly format then see bullet journal calendars.
This journal template has space to write self-reflection every day for a full year. You can start anywhere and complete a year by changing the order of the pages. The PDF document is typeable.
A weekly journal template has space to write each day of the week. These templates are designed for journalling. If you are looking to plan your week, see our weekly planner or a Bullet Journal weekly spread.
Restore Balance to Your Life – Wheel of Life
Use the wheel of life planner to restore balance and harmony to your life.
This 94-page manifestation journal will help you manifest your dream life!
This 56-page journal will help you get over a breakup and come out stronger.
Overcome Limiting Beliefs
This workbook-style journal will help you overcome limiting beliefs.
In order to make a relationship work, you need to focus on what you appreciate about the other person, and not the things that bother you. According to the Law of Attraction, when you complain too much about your partner, you land up getting more of those things. On the other hand, when you focus on their strengths you will get more of them. It is easier said than done and one of the ways in which to make it happen is a couples journal. This journal can be used by one partner in a relationship but it will be more effective if the work is done as a couple.
The journal will help you focus more on what you appreciate about your partner. Even if you are having problems in your relationship and your complaints are justified you can still turn the relationship around with this relationship journal.
The PDF file is typeable.
Journal for Control Freaks
This 35-page journal includes journal prompts to help people who always need to be in control to curb their inner control freak. The journal questions are designed to help you understand why you cannot let go in order to reduce stress, improve happiness and relationships with others.
Benefits of Journalling
Keeping a journal has many benefits.
We are often so caught up in our everyday lives that we don’t stop to self-reflect. One of the benefits of bullet journaling is that the system is built in such a way that you are forced to devote some time to reflect each day in order to migrate content from spread to spread. See bullet journal reflection.
Journalling brings you into a state of mindfulness. When you are writing about your feelings and thoughts you are forced to be present and to think about what is on your mind. You actively engage with your thoughts and feelings in order to write them in your diary or journal.
Retain More Memories
We forget so much when we don’t write it down. I have been keeping a journal for many years. Often I happen to read an entry from years ago and it helps me understand where I came from and the progress I have made. When I am having a tough time and read through old entries during which I tackled obstacles, I am reminded that I am strong enough to deal with difficulties. I did it once and I can do it again. Sometimes, when things get tough you feel like you have never dealt with anything like this but you have and you can.
A journal also reminds you of the beautiful memories that you might have forgotten had you not recorded them.
Also, writing something down increases the chance that you will remember it.
Writing in a journal is a great creative outlet. You can use colored pens, add doodles, stickers, etc.
Julia Cameron developed morning pages (three pages of longhand consciousness writing done first thing in the morning) to unleash creativity.
Relieve Stress and Ease Trauma
Writing in a journal is a good way to relieve stress. According to Harvard Medical School, writing about thoughts and feelings that arise from a traumatic or stressful life experience may help some people cope with the emotional fallout of such events.
Improve Decision Making and Critical Thinking
Journalling helps examine past experiences, evaluate your actions and draw insights that can be helpful for future decision making (Stacy Walker). We can learn a lot from past experiences and the results of those experiences, however when we don’t stop to examine and evaluate these actions and their results then we often fault to gain important insight that can help us in the future.
Journalling about your goals will increase the chance that you reach them. Put your goals on paper, write how you want to achieve them, journal about your progress, the difficulties you encounter and how you plan to overcome them.
Resolve Disagreements with Others
Writing about misunderstandings and disagreements will help you understand another’s point of view according to Psychcentral. It might even help you come up with a sensible resolution to the conflict.
According to Positive Psychology, journaling has been shown to be effective in helping people manage their depressive symptoms.
James Pennebaker, a distinguished professor at the University of Texas, has done 40 years of research on the connection between writing and emotional processing (source). When Pennebaker started journaling himself his depression lifted and he felt liberated. It also helped him see his purpose in life and his opportunities. His research revealed that people who write about emotionally charged experiences show an increase in their physical and mental well-being. They were happier, less depressed, and less anxious.
James Pennebaker journaling to manage depression and ease anxiety: Set a timer for 20 minutes. Open up your journal, use lined paper or use our free printable journal. Start writing about your emotional experiences from the past week, month, and year. Write whatever comes to mind without judgment and don’t worry about grammar or your writing style. Do this for a few days then throw the pages away. You can even burn them if you want to.
One of the things I love about keeping a journal is seeing my progress. I often look back exactly a year or two or three before an entry to see where I was then compared to where I am today. We often don’t notice how much progress we have made in life and we forget where we were. A journal is a great way to remind you that even if you made baby steps over time you made progress.
Cope with Trauma
A study of 63 laid-off workers, found that those who journaled about their feelings of humiliation, anger, and anxiety were three times more likely to find employment than those who didn’t journal (source).