3 Journaling Techniques for a Happier Life

If you can get yourself over the hump of the blank page for 2 minutes, this free practice will increase your day to day happiness in ways I can’t fully put into words.

There’s a few second gap between the thinking and the capturing. That alone is worth it. Over time you’ll find that you pay attention to what you’re paying attention to.

You don’t have to be a ‘writer’ or good at anything but noticing and capturing to reap the benefits of this practice.

The solitude between a notebook, your pen, and the page is something that has stood the test of time through all these centuries. And in a very digital phone-first world, there’s a craving to get back to SOMETHING that is analog. A notebook and pen you enjoy is a wonderful way to do that.

A lot of people quit before they find a structure that fits what they want out of journaling that day or session. So here are three different journaling techniques I’ve tried for years on end. At least one should resonate with you enough to try it immediately after this.

The others you can tuck away or use to inspire your own technique. One of the funnest parts of journaling is experimenting and stumbling upon something you want to keep for life in your toolbox.

1) Morning Pages

Julia Cameron, author of The Artist’s Way, describes this as a “whisk broom” for the mind, clearing out subconscious clutter first thing to set one’s own agenda for the day and reclaim personal focus.

Morning Pages is how I originally got into journaling consistently 16 years ago. The idea behind this exercise is to write whatever is coming up in your mind for 3 pages without stopping. It feels stupid at first because you find yourself writing the same boring sentence over and over. But on occasion you’ll write something useful worth remembering.

I find that Morning Pages strongly enhances presence and focus because you aren’t allowed to stop. So whatever you’re thinking has to be written or your nudged to produce a thought.

Dr. James Pennebaker’s landmark research demonstrated that writing continuously about deep emotions and stressful events for 15 minutes a day, over four consecutive days, significantly decreases physical and psychological distress, and helps cultivate long-term emotional well-being.

2) Bullet Journaling

This is my favorite because I’ve made it my own a bit by doing a simplified, messy version of the Bullet Journal Method. This is what I do all day every day now.

Unlike Morning Pages, you are taking space to think between each bullet. I really missed my Morning Pages the rest of the day after I started devouring it. I wished I could come back and write throughout the day, but I never would.

The concept of Bullet Journaling allowed me to see my random thoughts as something I collect and also use to cognitively outsource to this notebook. I timestamp after I capture the note because I like to be able to see that stuff later. Or at least have the option to.

It may seem pointless at first to be writing the same thing over and over. But that’s the process that forces you to sharpen your capturing muscle for higher quality bullets. So appreciate the boring stuff you’re writing because it makes the interesting ones stand out.

3) Dr. Huberman’s Two Part Journal Practice

This is the last thing I expected to stick with. But I heard it on Huberman Lab Podcast and had to experiment.

Part one, upon waking:

• 5 Gratitudes: Write down five specific things you are genuinely grateful for.
• Plans for the Day: Briefly bullet-point your schedule, primary objectives, or main tasks.
• Any Fears or Resentments: Explicitly dump any anxieties, background stressors, or grievances onto the page to clear your working memory.
• 3 Things to Watch Out For: Identify your specific personal pitfalls, negative habits, or emotional triggers for that day (e.g., getting irritable when hungry, mindless phone scrolling, or a specific craving).
• 3 Things to Strive For: Write down three positive behaviors, intentions, or mindsets you want to actively embody.

I got so much out of part one alone. But the part I skipped out on was apparently the most crucial. So don’t do that.

Part two: Huberman emphasizes that you must physically re-read this list at least two times throughout the course of your day.

This is the exact mechanism that “short-circuits” your brain’s natural state changes. When your energy dips in the afternoon or evening, looking back at what you explicitly told yourself to “watch out for” forces your brain out of its tired, automatic comfort zone and snaps your self-awareness back online.

This review/reflection is extremely underrated. I do this with the Bullet Journal method too. And there’s something satisfying about even ‘accidentally’ reading your previous notes.

Make it your own

Remember, we’re using journaling in this context as a tool for a happier life. So there’s no point in sludging through something that is going against that. My favorite part of owning a notebook is the ability to start with a blank page and choose the technique that meets the moment.

In your corner,

Misbah Haque

Founder, Habit Chess, Pod Mahal​

Co-Founder, LapList​