Journaling habit tracker
Starting a new habit can be tough, but taking small, consistent steps can make a big difference. And a journaling habit is a powerful (yet easy) way to reflect, reduce stress, and grow personally.
This 7-day Journaling Habit Tracker Printable is here to help you get into the habit of journaling daily. By the end of the week, you'll have tried out different journaling techniques and found what works best for you.
Journal habit tracker printable
(Want to print this Journal Habit Tracker? Right-click on the image and select “Save Image As.” Choose a location on your computer to save the image. Once saved, open the file, print it, and start journaling!)
Day 1: Name 1 thing you’re grateful for
Let’s kick things off with some gratitude. Today, write down one thing you’re grateful for on a sticky note. Stick it somewhere you’ll see often, like your mirror or computer. Studies show that gratitude can boost your happiness, mental well-being, and even physical health, and this small act can help you start noticing and appreciating the good things in life.
Day 2: Write about tomorrow
Before you go to bed, try some evening journaling. Take five minutes to write one sentence about something you’re looking forward to tomorrow. Thinking about positive events can boost your mood and help you end your day on a high note, improving your overall outlook and getting you excited for the day ahead.
Day 3: List 3 things you love about yourself
It’s important to show yourself some love. So today, open your phone’s notes app and list three things you love about yourself. This can boost your self-esteem and remind you of your strengths. Plus, having it on your phone means you can easily look back at it whenever you need a confidence boost—no notebook required.
Day 4: Reflect on a proud moment
Take a few minutes in the morning to journal four sentences about a time you felt proud of yourself. Reflecting on past achievements can boost your motivation and self-worth. This exercise helps you recognize your accomplishments and feel good about yourself. Bonus points if this exercise helps you crack a smile!
Day 5: Try a guided prompt
Guided prompts can help you dive deeper into your thoughts and feelings. Today, try a guided journaling prompt from Balance’s 5-minute Journal Single. These prompts are designed to spark reflection and personal growth. Using guided prompts can give you structure and help you discover new insights about yourself.
Day 6: Choose your preferred format
Journaling should fit your style. So today, decide if you prefer digital or paper journaling, then write a few sentences about your ideal day in that format. Knowing your preferences can help you stick with journaling long-term and make it a natural part of your journal routine.
Day 7: Freewrite with Balance
On the last day, spend a few minutes freewriting with Balance’s Journal Single. Freewriting lets you express your thoughts and feelings without any structure or rules. This can be really freeing and insightful, helping you uncover deeper emotions and ideas.
Start your journal habit with Balance today
By following this 7-day Journaling Habit Tracker, you’ll try out different journaling techniques and find what works best for you. Journaling can be a powerful tool for self-reflection and personal growth. Keep it up, and try to make journaling a regular part of your routine.
And for more guided prompts, background music, and well-being support, download the Balance app! With Balance, you’ll have access to personalized meditations and inspiration to maintain your journaling habit. All you have to do is bring a pen, paper, and an open mind.
