Want to start journaling but don’t know what to say? Tired of all the blank pages? If you’d like to make journaling a daily habit, you don’t need to fill pages—just start with a sentence or a quick sketch in a spiral notebook. When you really have something to say, you can write or draw more.
When I was sixteen, I wrote in my journal:
“Someone help me, please! I’m really hurting inside.”
That single sentence became the first step out of darkness. Over the next few years, my journal became the place where I met God, fought my battles, and discovered I wasn’t alone. If you’re holding a blank notebook wondering where to start, I want to show you what I learned.
You Don’t Need to Fill Pages
Want to know the biggest lie about journaling? That you need to write pages and pages to make it count.
You don’t.
Sometimes all you need is a single sentence. Other times it takes lots of mindless scribbling to get to the heart of how you’re feeling.
When I really had something to say—when the stampeding elephants of depression threatened to crush me—I wrote more. But other days I didn’t write much. “God, make me stronger.” “I felt Your presence.” “Maybe I should give my misery to Jesus.”
Start there. One sentence. You can always write more, but you don’t have to.
Make an Appointment with God
Once you’ve written that first sentence, the next challenge is showing up consistently. Depression made everything feel impossible, but I discovered something: routine created a lifeline when feelings failed me.
When the weather is nice, I sit outside in a comfy lawn chair listening to the birds chirping. When it’s too cold I sit quietly on the couch with my bible nearby.
Try this for nine weeks straight to build the habit. Studies show that it takes about that long for the habit to stick. And here’s the important part: if you miss a day, don’t beat yourself up. I missed plenty of days. Just return to it the next day. God’s still there, still waiting, still loving you.
“Inspiration can strike at any moment, and a journal ensures you never miss a spark of inspiration or a whisper from the Holy Spirit.” —Aubrey Wilson
That’s why I carry a mii notebook with me. God spoke to me by a stream during my Discipleship Training School. He spoke to me through the Lord of the Rings. He spoke in worship and in silence. Your journal helps you remember those moments.
If you don’t want to carry a notebook, you can use the notepad on your phone.
When You Don’t Know What to Write
Some days, even one sentence feels impossible. That’s when prompts help.
I’ve created journal prompts on my website—each one includes a story and questions to guide your writing.
But you can also create your own prompts:
- What did I notice about God today?
- What am I grateful for right now?
- What’s weighing on my heart?
- Where did I see beauty today?
- What do I need from God?
My mom gave me great advise when I was drowning in depression: read the Psalms. Then I discovered King David—a king with everything—wrestled with the same darkness I did. I even copied some psalms on index cards to memorize and write them down in my journal.
“How long, LORD? Will you forget me forever? How long will you hide your face from me?” (Psalm 13:1-2)
I wasn’t alone. And neither are you.
Looking Back to Move Forward
As your journal fills with entries, you begin to see patterns of God’s faithfulness.
“I will remember the works of the LORD; surely I will remember Your wonders of old.” (Psalm 77:11)
When I’m going through a rough time now, I look back on what God has already brought me through. I bookmark journal entries where He did something significant—marking them with sticky notes.
These reminders strengthen my faith for the future. The God who wrapped His arms around a crying teenager is the same God who walks with me today. The God who showed up for me will show up for you.
Pour Out Your Heart
Here’s what I learned through years of journaling: God can handle your honest prayers.
When I wrote “Nothing in life matters anymore,” God didn’t turn away. When I wrote angry questions—”God, why do I feel like such an outsider?”—He didn’t leave. He stayed. He answered. Sometimes with Scripture that jumped off the page. Sometimes with peace that made no sense. Sometimes through a friend who said exactly what I needed to hear.
Pour out your pain to God through written prayers. Include scriptures that speak to you. Ask hard questions:
- How does this verse apply to me today?
- What will I do in response?
- God, what are You trying to tell me?
Know that God is present with you, even when you can’t feel Him. Especially then.
Journaling shifts your focus from worries and dreams to the faithfulness of God. It did for me. It can for you.
Your Sacred Space
I’ve healed from depression. For about ten years, I’ve written three things I’m thankful to God for near the end of each day. Dance workouts are fun. The leaves on trees in fall are beautiful. My niece made me laugh. This keeps me joyful in the Lord.
Find a regular place and time to journal. Start with just one sentence or a sketch. You don’t have to show anyone—this is between you and God. It’s your sacred space with Him.
He doesn’t demand perfection. He only asks that you show up and begin.
So pick up your pen. Write one sentence. Make that appointment with God.
He’s waiting to meet you there.
Dear God…
Sources and References:
Singh, Ben, et al. “Time to Form a Habit: A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation and Its Determinants.” Healthcare, vol. 12, no. 23, 9 Dec. 2024, p. 2488, doi:10.3390/healthcare12232488. PMC, https://pmc.ncbi.nlm.nih.gov/articles/PMC11641623/.
“43 Benefits of Keeping a Journal.” Deeper Christian, https://deeperchristian.com/43-2/. Accessed 17 June 2025.
DeYoung, Kevin. “Five Ways to Flourish in Journaling.” Desiring God, 28 Feb. 2015, https://www.desiringgod.org/articles/five-ways-to-flourish-in-journaling.
Mason, Alicia. “A Christian’s Guide to Journaling as a Spiritual Practice.” Grit & Virtue, 8 Mar. 2021, https://gritandvirtue.com/a-christians-guide-to-journaling-as-a-spiritual-practice/.
How to Practice the Spiritual Discipline of Journaling, Part 1. Evergreen Christian School, 23 Jan. 2023, https://www.evergreenchristianschool.org/blog/1622135/how-to-practice-the-spiritual-discipline-of-journaling-part-1.