Journaling for People Who Don’t Journal: Tiny pages, Big feelings, Zero pressure!

I used to think journaling was just one more thing I’d never be consistent at.
Another half-filled notebook collecting dust next to the yoga mat I swore I’d use.

But then something happened.
One night, after a long day filled with toddler tears (and a few of my own), I scribbled three lines on the back of a grocery list:

“I am tired.
I didn’t yell.
I want tomorrow to feel softer.”

That was it. No prompts. No routine. Just honesty.
It didn’t change the chaos of my day, but it changed me.
I felt lighter. Seen. Like I had a moment that was mine.

That tiny act turned into something gentle, doable, and surprisingly grounding.
This post is for you, the person who says “I’m not a journaler.”
Because maybe… you just haven’t found your way to do it yet.

5 Easy, Non-Intimidating Ways to Start Journaling (Even If You Don’t Like It)

These steps are designed to be so simple, you can do them while sitting in the carpool line or sipping lukewarm coffee.

1. Rename It. Call It a “Pause,” Not a Journal.

Words carry weight. “Journal” can feel academic or heavy. But a pause? That’s human.
Open your notes app, voice memo, or scrap paper and just write:

“Today I noticed…”
That’s it. No overthinking. No structure.

Why it matters: You’re not performing. You’re just gently checking in with yourself.

2. Use the One-Sentence Rule.

One sentence a day. Not a page. Not a prompt. Just:

“What do I want more or less of tomorrow?”

Why it matters: It shifts your brain into observation mode, not judgment mode.
And it’s doable — even at 10 p.m. with one eye open.

3. Let It Be Messy.

Draw it. Bullet it. Make lists. Misspell words.
You’re not writing a memoir — you’re making space.

Try:
• “Today felt like…”
• “I need to remember…”
• “That moment with my kid when…”

Why it matters: Real healing happens in the realness. Journaling isn’t aesthetic. It’s honest.

4. Journal Out Loud (Yes, Seriously).

If writing still feels like too much, say it.
Into your phone. Into the air. In the shower.
Just put your thoughts somewhere outside your brain.

Why it matters: Speaking your truth, even quietly, is a radical act of self-kindness. Especially when no one’s listening.

5. Pair It With Something You Already Do.

Habit-stacking works. Try one of these combos:

• While waiting for your coffee to brew

• Right after brushing your teeth

• After putting your child to bed

Why it matters: You’re not trying to make time — just find little pockets of it. And you only need 2 minutes.

A Loving Note to Squish

Dear Squish,
Someday, you’ll have days that feel too loud, too fast, or too much.
And I hope you’ll remember that your feelings are always welcome.

That it’s okay to write down your thoughts, even if they don’t make sense.
That you don’t have to be polished to be powerful.
And that creating a quiet moment to check in with yourself is not weakness — it’s wisdom.

May you always know how to come home to yourself, one sentence at a time.

Love always,
Mom and Dad

5 Amazon Tools to Help You Get Started

This post uses affiliate links, and we may make a small commission if you purchase at no extra cost to you — but these are items we personally believe in and use in our home.

🖊️ 1. Simplified Journal for Busy People

A one-line-a-day journal with no pressure, no fluff. Great for just a few words a night.
(Best for parents who want structure without overwhelm)

📱 2. Voice Memo Recorder

Perfect for recording thoughts in the shower or car. Who says journaling has to be written?

✨ 3. Pack of Smooth, Joyful Pens

Writing feels way better when the pen glides. These pens turn quick scribbles into a satisfying ritual.

📔 4. Sticky Notes with Affirmations

Leave yourself gentle love notes around the house. Yes, this counts as journaling.

🕯️ 5. Mini Soy Candle with Daily Intention Cards

Light the candle. Pull a card. Jot one sentence. Call it a win.

Final Thoughts

You don’t need to be a “journaler” to listen to yourself.
You just need a tiny pause — a crack in the day where your voice gets to speak.

So today, don’t aim for perfect.
Don’t aim for deep.
Just aim for real.

Write one sentence.
Or whisper one thought into your hands.
Or tap one note into your phone while your kid climbs on your lap.

And call that enough.
Because it is.