Starting a journal: the three-sentence rule

Many people try keeping a journal and quit after a few days. The reason is usually the same: when you sit down at the page you do not know what to write and you feel the pressure to write something good. The solution is to lower the expectation.

The three-sentence rule

Write just three sentences each day. More is allowed but not required. The content of the three sentences can be simple too:

1. What happened today? (An event, a moment, a saying.)
2. How did I feel about it? (Even a single word is fine.)
3. What is my small intention for tomorrow? (A single step.)

This structure removes the fear of the blank page. When you sit down at the page, the three questions you will answer are ready.

Starting with a question

Some days even three sentences feel hard. On such days a ready-made question helps a lot. Questions can be like these:

• Which small thing eased my mind today?
• How do I speak to myself when my attention drifts?
• In this year's goals, which of my values am I making room for?
• What am I ready to let go of today?
• What kindness did I show myself this week?

On the Today screen of Kendime Söz you see a "Today's thought" question every day. If you tap the card, the Journal tab opens and you write your answer there. There are 90 questions in total, and the question is chosen according to the topic of the sentence of the day.

Small conveniences for writing

• Write at the same time. If you tie it to a habit ("If I have made my evening tea, then I write three sentences"), it is easier to remember.
• Do not try to write well. A journal is not a text to show someone else. Typos and half sentences are allowed.
• Use tags. A tag such as "I felt good", "I struggled" or "Gratitude" makes it easier to scan the pages later.
• Do not make up for the day you missed. You can leave gaps. A journal is a refuge, not homework.

Who do your words belong to?

A journal is a very personal space, so where it lives matters. In Kendime Söz your journal stays only on your device, it is not sent to us or to a server. If iCloud sync is on, it syncs to your other devices on your own Apple account and we cannot access it. You can also lock the app with Face ID.

A note

Writing is a simple practice that helps put thoughts in order. However, this article is for personal development and does not replace treatment or medical advice. If difficult feelings last long, getting support from a professional is a good step.