COURSE

Effective Journaling Techniques For Beginners

In this course we will explore how to start a journaling practice and what techniques you can use to not have to stare at a blank page. It will include practice time, so you can experience journaling techniques to see if you like them. Plus, learn ways to overcome the resistance to journaling and how to make it a regular part of your day.

Self Inquiry (I Am)Health & Happiness Secular Gentle Repetition Presence Creativity Performance Secular Mindfulness Mindfulness

Meet your Teacher

Andrea Belzer

Pittsburgh, PA, USA

Andrea Belzer teaches emotional healing and spiritual growth, helping you transform your life into one filled with inner peace and joy. Through writing, classes, and one-on-one work, she helps you understand what is blocking you, heal those blocks, and gain the happiness you desire. She has her certificate in meditation and is a Reiki master.

10 Days

9.2k students

4.6 stars

15 min / day

Health & Happiness

English

Lesson 1

Benefits & Purpose Of Journaling

In day one we explore what the scientific benefits to journaling are, reviewing benefits to our minds, our emotions, and even our bodies. Then, we will talk about the different reasons you want to journal and focus on understanding that a journaling practice is most likely to succeed by having a purpose. This session includes a short journaling session to help you decide why you want to journal. Music: New Mindfulness by Chris Collins

Lesson 2

Types Of Journals

On day two we will talk about the difference between types of journals and techniques. Then, we will cover the most common types of journals that are commonly talked about and when it is best to use each in your journaling practice. We pair this with our purpose from day one to figure out what type of journaling you want to do.

Lesson 3

Set Yourself Up For Success

On day three we will explore how to ensure that you can establish a regular practice that will pay off in the long term. We look at what gear you need, where you should write, and how to make it a regular part of your day, so that you can get the long-term benefits from journaling. Music: Infinite Calm by Chris Collins

Lesson 4

Techniques: Free Writing & Brain Dump

On day four we begin to cover the different techniques that you can use for journaling. We will review what free writing and what a brain dump is. Then, we will explore the differences between the two, and how free writing is similar and often the same as other forms of writing, such as stream of consciousness and morning pages. At the end of our discussion, we will practice the brain dump technique. Music: Soothing Oasis by Chris Collins

Lesson 5

Techniques: Journal Prompts & Mood Tracking

On day five we will introduce two new journaling techniques, starting with what journal prompts are and how to use them. Then, we go over the technique of mood tracking and how you would write when using that technique. At the end of our discussion, we will practice journaling with a journal prompt. Music: Equanimity by Chris Collins

Lesson 6

Techniques: Gratitude & Future Self Journaling

On day six we will introduce two new journaling techniques. In today's session we will start with gratitude journaling and then, move on to future self journaling. At the end of our discussion, we will practice future self journaling. Music: Present Moment by Chris Collins

Lesson 7

Techniques: Picture Exercise & Intuition Journaling

On day seven we will introduce two new journaling techniques. Today we will explore using a technique I created during my divorce for understanding the whole picture. Then, we will explore intuition journaling. At the end of our discussion, we will practice the picture exercise. For this session, grab a picture of a past event.

Lesson 8

Techniques: Why Ladder & Conversation Journaling

On day eight we will introduce two new journaling techniques. Today we explore the why ladder, which is good for both personal and business. Then, we will look at conversation journaling. Finally, we will look at how we can blend them together into one technique. At the end of our discussion, we will practice journaling with the conversation technique. Music: Rhythmic Empowerment by Chris Collins

Lesson 9

Techniques: Letter Writing & Oracle Card Journaling

On day nine we will introduce two new journaling techniques. Today we will explore letter writing to both ourselves and others. Then we will discuss how to use oracle cards in your journaling. At the end of our discussion, we will practice journaling with letter writing. Music: Zen Flow by Chris Collins

Lesson 10

Overcoming Resistance To Journaling

On our final day, we will explore how to overcome the resistance to journaling when you become stuck and unsure what to write. Or scared of what will come out. There are some tools we can use to help us move past that resistance, so we can access the benefits of journaling. We also discuss the fear of someone reading our journal. Plus, we talk about how to get past the idea that we can't write. Music: Infinite Calm by Chris Collins

4.6 (119)

Recent Reviews

Kylie

January 20, 2026

Very useful start to my journaling practice. Lots of excellent ideas and examples of how to get started.

Cherylt

January 2, 2026

Thank you! I can't wait to get started

Neva

December 22, 2025

It was really good! Thank you! Loved the oracle card prompt the most!

Connie

November 12, 2025

This is truly the beginning of my Journaling journey. Thanks for the information and inspiration you provided to break down my barriers and confusion around Journaling 💝

Tee

November 2, 2025

Although an excellent course for beginners, I have two reasons for my 4-star rating: 1. Learning about the aesthetics and tools designated for journaling could have been weaved into another session. 2. I would have benefitted from more examples/scenarios prior to the prompts at the end of each session.

Michelle

September 21, 2025

It was great to learn more about different journaling techniques and the impacts this practice can have on my self care.

February 2, 2025

I’m at the very start of my journaling journey and it was very helpful to have separate slots to describe tours of journal along with style and format

Samir

September 8, 2024

Thank you for ideas and getting me started on improving my journaling practice. I hope to gather insights on my unhelpful habits and ultimately improve quality of life!

Kayla

July 10, 2024

This is the first time I've ever taken a course here on Insight Timer, and I must say, I'm really impressed! I found this course to be extremely insightful and helpful in many ways! Thank you, Andrea! 📔

Amy

December 9, 2023

Thank you Andrea! I learned some new techniques from taking this course, and I will certainly be putting them to use.

leia

November 18, 2023

A perfect start to my journaing adventure. Everything I need to know to get a consistent healthy practice. From understanding the benefits, to how to get a regular practice, which books to use, the different styles and understanding my resistance. I’m very grateful to you thank you 🙏🏽💚.

Jay

October 31, 2023

Thank you for unblocking the cork of my writing vessel. This course offers a clear set of pointers and practices that enable a healthy relationship with getting my inner thoughts and feelings onto the page. Happy writings to everyone! ✍️🙏😊

Kenny

September 15, 2023

I am grateful for this course. It gave me a some tools, methods, and ideas, that help me to put my emotions and struggles around them on paper. Great starting point for anyone new to journaling.🙏

Maria

September 4, 2023

This was a terrific and very informative course about journaling. The title says that it’s for beginners, but I believe there’s information here for anyone whether they’ve journaled for years or are just beginning. Thanks, Andrea, for making this course and sharing it here on Insight Timer.

Krzysztof

August 21, 2023

It is my first introduction to journaling and I’ve been at it for ten days straight during the course and plan to do it still in the future. I see great value in putting my thoughts on paper, it becomes much easier to understand them this way.

monica

August 12, 2023

I appreciated the range of techniques you shared. Thank you

Alicia

August 10, 2023

Very helpful

Yvonne

July 30, 2023

Great course to get started with journaling and make it a habit.

Mark

July 14, 2023

I've been Journaling a long time, but this course has given me an entirely new path for it. Wonderful course.

Molly

March 24, 2023

This is a great place to start learning about journaling or upgrade your practice

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