Frequently Asked Questions About the Journaling Habit
As you begin this journey, questions will naturally arise. Here are answers to some of the most common queries we hear from people building a new journaling habit. Remember, the key is always to return to the principles of starting small, being consistent, and showing yourself compassion.
How long does it really take to form a journaling habit?
You may have heard the popular myth that it takes 21 days to form a habit. However, research shows that this is a vast oversimplification. The time it takes for a behavior to become automatic can range from a few weeks to many months, depending on the complexity of the habit and the individual. Instead of fixating on a magic number, it’s more productive to focus on the process. Concentrate on “not breaking the chain” of your Minimum Viable Action for the first 30 days. The goal isn’t to reach a finish line where the habit is suddenly “formed.” The goal is to make the process of showing up each day so easy and rewarding that you simply keep doing it. Automaticity will be a byproduct of consistency, not a target to aim for.
What should I do when I travel or my routine is disrupted?
Disruptions are a primary reason why habits fail. This is where your MVA becomes your most valuable tool. When your environment and schedule change, don’t try to maintain your full routine. Instead, revert to the absolute simplest version of your habit. If you normally write a page, just write one sentence. If you don’t have your journal, use a notes app on your phone or even a hotel napkin. The goal during a disruption is not to make progress; it is to maintain momentum. By performing that tiny action, you are still casting a vote for your identity as a “journaler” and making it much easier to resume your normal practice when you return home. It keeps the thread of the habit alive.
I feel like I’ve hit a plateau and I’m bored. What now?
Plateaus are a normal part of any long-term practice. When the novelty wears off, you might feel like you’re just going through the motions. This is a great opportunity to introduce a small, intentional variation. Don’t overhaul your whole system; just change one small variable. You could try a new prompt for a week. Instead of “what went well,” maybe try “what surprised me today?” or “what did I learn?” You could also experiment with the time of day—if you’re a morning journaler, try a five-minute session at lunch. The key is to treat it as a low-stakes experiment. By introducing a little novelty, you can often reignite your interest and uncover new journaling habit benefits without sacrificing the consistency you’ve worked so hard to build.
Can I combine building a journaling habit with other goals, like meditation?
Yes, and this is a powerful technique known as habit stacking. As we discussed, this involves linking your new habit to an existing one. You can also stack multiple new habits together, for example: “After my morning coffee, I will meditate for one minute, and then I will journal for one minute.” However, a word of caution: when you are just starting out, it’s best to focus on establishing one new habit at a time. Trying to build two or three new behaviors simultaneously can divide your focus and deplete your willpower, making it more likely that you’ll abandon all of them. Our recommendation is to get your journaling habit firmly established for at least 30 days. Once it feels relatively automatic, you can then “stack” the next habit onto it.
What if I stare at the page and have no idea what to write?
This “blank page anxiety” is incredibly common. The solution is to lower the stakes dramatically. First, remember your MVA. You only need to write one sentence. Second, give yourself permission to write badly. The goal is not to produce beautiful prose; it’s to connect with your thoughts. If you truly feel stuck, use this meta-prompt: simply write about the fact that you’re stuck. You could write, “I don’t know what to write today. My mind feels blank.” Often, just the physical act of moving the pen will dislodge a thought. Another strategy is to have a list of dead-simple, go-to prompts on the first page of your journal, such as “Right now, I feel…”, “One thing on my mind is…”, or “I’m looking forward to…”. This removes the pressure of having to come up with a topic from scratch.
