17 Guided Journal Options If a Blank One Is Simply Too Intimidating

As the new year approaches, you might be thinking about goals or resolutions you’d like to accomplish. Maybe a guided journal is in the cards—especially if you’ve always wanted to start a journaling practice but have felt overwhelmed about where to begin. We tapped the pros to give us all the advice about journaling, plus exactly what to look for when shopping for a guided journal.

What are the mental health benefits of journaling?

Studies have shown that journal therapy, also known as expressive writing, may improve aspects of your physical and mental health. It can improve clarity on difficult decisions and intra- and interpersonal conflicts, help regulate emotions, and improve your outlook on life when made a consistent habit. However, it shouldn’t be the only tool you use—especially if you’re working through a traumatic event. “Journaling is a great adjunct to therapy, but it doesn’t replace it,” Charlynn Ruan, PhD, a clinical psychologist and founder of Thrive Psychology Group, tells SELF. “Human beings are social learners, so it is healthy to balance solo self-introspection time, like meditation and journaling, with social growth time, like therapy, classes, and workshops. We benefit more when we combine these and let them support each other.”

Why should you opt for a guided journal over a blank one?

If you traditionally feel “stuck” getting started with a blank page or you’re intimidated by the idea of filling dozens of lines with your thoughts, a guided journal might help get the juices flowing. “One of the benefits of a guided journal is that it can prompt curiosity and new ways of thinking,” Dr. Ruan tells SELF. “Guided journals help us think of things in a fresh way and open our minds to new ideas and revelations.” She firmly believes that both guided journals and “free style” journals have their benefits, it’s just about finding the practice that suits you at this point in your life. There are also journal apps if digital journaling is more convenient for you.

What should you look for in a guided journal?

There is a breadth of guided journals out there—so many that it might be kind of overwhelming. “The best place to start is to choose an aspect of yourself or your life you’d like to work on right now,” says Dr. Ruan. “Just pick one thing at a time. If you want to increase gratitude, choose a gratitude journal. If you want to explore and heal your beliefs around money, choose one that explores that. Then commit to one guided journal at a time and give it a week of regular use to decide if it is a good fit. If it is a chore to sit down and do it each day, try another one.”

You’ll want to read the description and some example prompts before buying too. Is it written in a way that immediately sparks thought? Do you like the tone? What’s more, Dr. Ruan recommends looking for guided journals that are written by or recommended by experts or other trustworthy sources, like authors, speakers, or organizations, or one that’s a companion journal to a book or course you found beneficial.