The Easiest Journaling Techniques for Lazy Girls
Let’s be honest—starting a journaling practice can feel daunting, especially when life is already busy. The good news? Journaling doesn’t have to be a complicated, hours-long affair. It can be quick, fun, and completely doable, even if you’re not the type to stick with a rigid routine.
In this post, I’m sharing the easiest journaling techniques for “lazy girls” (aka anyone who wants the benefits of journaling without the overwhelm). Whether you’re short on time, energy, or just looking for something low-maintenance, these techniques are for you.
1. The One-Line Journal
If the idea of filling an entire page makes you groan, then the one-line journal is your new best friend.
Each day, write down one line.
It could be something you’re grateful for, a highlight of your day, or even just how you’re feeling. The beauty of this technique is its simplicity—you don’t need to overthink it.
And the best part? Over time, those one-liners add up, creating a beautiful snapshot of your life.
For example, you might write:
“Tried a new recipe and loved it!”
“Grateful for the sunshine today.”
“Feeling proud of myself for getting through a tough meeting.”
Pro tip: Keep your journal on your nightstand or use an app like Day One to make it super easy to jot down your daily line before bed.
2. The 5-Minute Dump
Don’t have time for a full journaling session? That’s okay! Set a timer for five minutes and write whatever comes to mind. This technique, often called a “brain dump,” is perfect for clearing mental clutter and gaining clarity.
Use: 20 Brain Dump Journal Prompts
The goal here isn’t to create a masterpiece—it’s to get your thoughts out of your head and onto paper (or a digital journal). You can write about your to-do list, vent about something that’s bothering you, or brainstorm ideas for a project.
For example: “I need to schedule a dentist appointment, pick up groceries, and call Mom. Feeling a bit overwhelmed but also excited about the weekend plans.”
Not only does this help you feel lighter, but it also gives you a clear sense of what’s taking up mental space.
3. Gratitude Lists
When life feels chaotic, gratitude lists are a quick and powerful way to shift your mindset.
Each day (or whenever you remember), write down three things you’re grateful for. These don’t have to be big, life-changing moments. In fact, the smaller and more specific, the better.
Think: “The smell of my morning coffee” or “That random stranger who held the door open for me.”
Writing gratitude lists is scientifically proven to boost happiness and reduce stress, and the best part? It takes less than a minute.
Keep a small notebook in your bag or use your phone’s notes app so you can jot things down on the go.
4. Prompt-Based Journaling
Sometimes, staring at a blank page can feel intimidating. That’s where journal prompts come in handy. They give you a starting point, making the whole process much easier.
For example, try these simple prompts:
“What’s one thing I’m looking forward to this week?”
“What’s something I’ve learned about myself recently?”
“What would my perfect day look like?”
You can find prompts online, buy a guided journal, or even make a list of your favorites to keep on hand. The key is choosing ones that resonate with you and make journaling feel like a treat, not a chore.
Here are some prompts to start with:
5. The "Done List"
We’re all familiar with to-do lists, but have you ever tried a “done list”?
This technique flips the script, helping you focus on what you’ve accomplished rather than what’s left to do.
At the end of each day, jot down everything you got done. It could be as small as “answered emails” or as big as “gave a killer presentation.”
The point is to celebrate your wins and remind yourself that you’re making progress—even on tough days.
For example, a done list might look like this:
Took a 15-minute walk.
Cooked dinner instead of ordering out.
Finally folded the laundry that’s been sitting in the basket for a week.
Not only is this technique motivating, but it’s also a great way to shift your focus from what you didn’t do to what you did.
6. Visual Journaling
If writing isn’t your thing, don’t worry—journaling doesn’t have to involve words. Visual journaling is a creative, low-pressure way to capture your thoughts and feelings.
You can sketch, doodle, create collages, or even use stickers.
The goal is to express yourself visually, so don’t stress about being “good” at art. For example, you might draw a sun to represent a happy day or use bold, jagged lines to reflect frustration.
Another idea? Create a vision board in your journal with cutouts from magazines or printed images from Pinterest. It’s a fun, tangible way to map out your goals and dreams.
7. Voice Journaling
Sometimes, writing feels like too much effort. On those days, try voice journaling instead.
Using your phone’s voice recorder app, talk through your thoughts, feelings, or whatever’s on your mind.
This technique is perfect for lazy girls who think better on their feet or while multitasking (hello, morning commutes or laundry folding).
Voice journaling can be surprisingly therapeutic—it’s like having a conversation with yourself. Plus, it’s great for capturing fleeting ideas or moments of inspiration that might be hard to put into words.
8. Habit Stacking
If journaling feels like “one more thing” on your to-do list, try habit stacking. This technique involves pairing journaling with an existing habit, making it easier to remember and stick with.
For example, you could:
Write a gratitude list while waiting for your coffee to brew.
Do a 5-minute brain dump after brushing your teeth at night.
Jot down your one-line journal entry right before checking your phone in the morning.
By linking journaling to something you already do, it becomes second nature—and way less intimidating.
9. Mood Trackers
Mood trackers are a simple, visual way to monitor your emotions and spot patterns over time.
All you need is a journal and a basic template.
Each day, color in a box or symbol that represents your mood—happy, calm, anxious, tired, etc. Over time, you’ll start to notice trends that can help you understand what triggers certain feelings and what lifts your spirits.
For example, you might notice that you’re happiest on days you exercise or most stressed after late nights.
Armed with this insight, you can make small changes to improve your overall well-being.
10. The “Lazy Girl” Journal Hack: Be Flexible
The ultimate lazy girl journaling tip? Don’t put pressure on yourself to stick to a rigid routine.
Some days, you’ll feel inspired to write a full page. Other days, you’ll barely scribble a single word—and that’s okay. The key is to make journaling work for you, not the other way around.
Remember, it’s not about perfection. It’s about creating a space for reflection, clarity, and self-expression.
So grab your notebook (or your phone), and give these techniques a try. You just might find that journaling is easier—and more rewarding—than you ever imagined.
Final Thoughts
Journaling doesn’t have to be a chore. With these lazy-girl-friendly techniques, you can enjoy all the benefits of journaling without the overwhelm. Whether you prefer one-liners, visual collages, or voice memos, there’s a method out there that fits your style and schedule.
So go ahead, pick a technique that speaks to you, and start small. Comment which technique is your favourite!
