How to Create a Journaling Practice (Even as a Busy Mom)

Journaling can be a helpful way to process through your emotions and thoughts.

Journaling Isn’t About Perfection, It’s About Connection

Journaling is a powerful way to process thoughts, emotions, and the messy beauty of motherhood. But finding the time or knowing where to start—especially in postpartum or while raising young kids—can feel impossible.

Summary: What You’ll Learn

This guide helps moms create a realistic, flexible journaling practice that fits into their busy lives. You’ll learn the brain benefits of journaling, ideas for getting started, ways to include your kids, and tips for letting go of perfection.

Why Journaling is Good for Moms (and Our Overloaded Brains)

Research shows writing by hand engages parts of the brain that deepen self-awareness and learning. For moms, this can mean processing anxiety, untangling intrusive thoughts, or simply finding a few moments to reconnect with yourself—not just the “mom version” of you.

Motherhood often pulls us into survival mode. Journaling offers a space to slow down, reflect, and even regulate your nervous system after a long day.

How Journaling Can Help with Mom Rage

Let’s talk about something many moms experience but rarely say out loud—mom rage. Those moments when you’re overstimulated, overtired, and one tiny thing—like spilled milk or a toddler’s scream—makes you snap in a way that surprises even you.

Journaling is a powerful tool for processing the emotions that build up underneath mom rage—resentment, exhaustion, grief over your pre-motherhood self, and the invisible mental load you’re carrying.

When you journal about these moments—without judgment—you create space to notice what’s really driving the rage. Is it lack of support? Feeling touched out? Chronic sleep deprivation? Journaling helps you name the triggers, track patterns, and explore what you need (more breaks, more help, more grace for yourself).

Try this prompt when you’re feeling ragey:

• What was happening right before I snapped?

• What was I feeling underneath the anger? (Exhausted? Unseen? Overwhelmed?)

• What’s one thing I can ask for or change next time I feel this coming on?

Remember: Mom rage doesn’t make you a bad mom. It makes you a mom with unmet needs. Journaling helps you see that more clearly—and gives you a safe place to release it.

There’s No One Right Way to Journal

Here are just a few ways to journal:

• Freestyle brain dumps—perfect for venting when everything feels heavy.

• Prompt-based journaling focused on motherhood, identity, or gratitude.

• Gratitude lists to re-center your mindset.

• Mood-tracking doodles for quick emotional check-ins.

• Bullet journaling for the Type-A mom who loves structure.

The best journaling practice is the one you’ll actually do. Some days it’s a full page. Other days, it’s a scribbled sentence while nursing or waiting in the carpool line—and that counts.

Anchor It to a Routine You’re Already Doing

One of the easiest ways to build a habit is to connect it to something you’re already doing (like that morning coffee or pre-bed scroll).

Example: Keep your journal next to your coffee pot or on your nightstand. Before grabbing your phone, jot down a quick thought or check-in. Even 3 minutes helps.

Use Journal Prompts to Get Started (Especially for Moms)

Blank pages can be intimidating—especially when your brain is already overloaded with to-do lists and mental load. Prompts take the pressure off and give your mind a place to land.

Try these mom-centered prompts:

• What’s something that felt hard today?

• What moment made me feel connected to my child today?

• What’s one thing I need but haven’t asked for?

• What’s one small win I can celebrate today?

It's Okay if You Miss a Day (Seriously)

Perfection isn’t the goal—connection is. Some days you’ll forget or be too exhausted. That doesn’t mean you’re “failing.” Just pick it back up tomorrow or next week. The practice—not the streak—matters.

Yes, Your Kids Can Journal Too (Or Doodle Beside You)

Carving out quiet time feels impossible some days. Instead of waiting for the “perfect” moment, include your kids. Toddlers can color while you write. Older kids can try simple mood check-ins or gratitude lists alongside you.

Modeling journaling shows your children that it’s okay to feel big feelings and that there are healthy ways to process them.

Key Takeaways for Moms Starting a Journaling Practice

• Journaling is a brain-based tool for processing thoughts and emotions.

• There’s no “right” way to do it—quick lists, doodles, or full pages all count.

• Attach it to a routine you already have to make it easier.

• Missing days is normal—what matters is coming back to it.

• Journaling can become a bonding activity with your kids.

If motherhood feels heavy or you’re craving space to process it all, journaling can help you reconnect with yourself. And if you’re looking for more support, I’m here. Schedule a free consult today.

Disclaimer: This is not a replacement for a therapeutic relationship or mental health services. This is for educational purposes only and should be in used only in conjunction in working with a licensed mental health professional. If you are in California and looking for a professional therapist feel free to use the contact me to request an appointment or search Psychology Today for local therapists in your area.