Journaling for Kids: A Parent’s Guide to Boost Creativity & Emotional Growth

Journaling has long been portrayed as a rite of passage for angsty teens in coming-of-age stories, but its benefits extend far beyond the movies. 

Putting your thoughts on paper offers people a powerful way to express themselves and process emotions, and that’s for children of any age. 

While talking about feelings isn't always easy, journaling provides a private outlet to explore thoughts and emotions. For children, writing can be a powerful tool for processing their feelings and better understanding their emotional experiences.

Why journaling matters for kids 

Journaling may just begin as a simple habit, but it can become a lifelong tool for healing, insight, and personal development. Various types of journaling cater to different needs and types of thinkers. Studies have found that journaling, particularly through expressive and gratitude-focused writing, can significantly enhance psychological well-being. Children are free to express emotions, reflect on experiences, and gain self-awareness. 

Expressive writing is also thought to reduce the negative physical and emotional effects of trauma, so having an outlet like journaling can help children manage distressing emotions. Also, having an outlet for release and processing can encourage self-reflection and perspective. Journaling can also support mental clarity and foster a sense of control during difficult times.

Getting started: tools and routine

Journaling can be simple or extravagant, whichever fits your child’s needs and personality. There's no one "method" that is best. The idea is for them to get whatever is in their head out onto paper, building emotional awareness.

That can be low-cost, requiring only a notebook and a pencil. Depending on your kids' style and personality, you may want to spend a little more to make it special. 

Choosing the right journal: writing gear and apps

Nowadays, most phones and tablets have a built-in journal or notes feature. Kids can even create virtual scrapbooks and collages, or they can add photos to digital diary entries. Common Sense Media maintains a list of safe, age-appropriate diary apps that offer prompts, story creation, and more.

Or, you can promote old-school journaling to your kids by purchasing a physical journal and fun pens, pencils, and stickers. There are a few daily journeys that offer prompts to promote creativity and jog the memory, too.

Setting a routine

Some studies find that journaling for at least 15 minutes, three days a week, can have a positive impact on mental health. However, once kids get the hang of journaling, you may find that they reach for their journal whenever they’re feeling intense emotions. 

Age-appropriate journaling techniques 

Journaling won’t be the same for every age group. It can take the form of a picture, sentences, stories, words, or even scribbles. Some kids will prefer more structure with journal prompts, and others might just prefer a blank page.

Ages 2-5: Drawing and picture journals

Journaling at this age is going to look way different from how it does for children who can read and write. Nonetheless, they can still express themselves through drawing pictures or even using voice transcription on a tablet.

Ages 6-8: Prompt-based journals 

From 6 to 8, your child’s writing skills are still developing. Journaling will be different from what we adults do, and kids may find it intimidating. That’s why the focus should be on just getting their feelings and thoughts out. Prompts can help jump-start a successful journaling session.

Ages 9-13: Reflective writing and themes 

You can challenge your tween with free-writing and prompts that encourage deeper introspection. One example is the 3-2-1 method. Every day, your kid can create a list of three things they are grateful for, two things they’re excited about, and one goal for the day. For example, a kid might be grateful for their dog, iPad, and friends. They’re excited about Christmas and snow, and have a goal to score in their upcoming basketball game.

5 engaging journal activities for kids 

Some children may need a nudge in the right direction as they start journaling. Prompts can help get their brains working and tap into their creative sides.

Gratitude journaling

According to the APA, gratitude journaling can be beneficial for high school-aged children. That can be writing a list of everything they’re grateful for, or thinking of one thing that they’re grateful for and spending some time writing about it in as much detail as possible. For instance, a child may spend time talking about traveling with her family, listing where her family has gone, and a favorite memory from each trip. 

“All about me” journaling

“All about me” journaling is a type of writing that helps children reflect on themselves and the things they value most. They can write about their feelings and interests in a fun way. This could look like writing a list of things they like about themselves, their skills, and some of their hobbies, and their favorite movies or TV shows.

Emotional check-ins and mindfulness journaling

1-3-5 journaling can be a fun and easy way for kids to reflect on their day. Instead of writing long paragraphs, your child would write down one big feeling, three good things that happened, and five things that they noticed with their senses. This type of prompt can help kids to process their day and appreciate the little moments. This could look like: Writing about being anxious about the dentist, then listing soccer practice, a playdate, and seeing a movie as good things. They may list smelling popcorn at the theatre, tasting a cherry slushie, seeing a squirrel run across the street, hearing their favorite song, and touching a fluffy dog.

Observation and nature journals

These types of journals help children explore the world around them. They can incorporate photos, pressed flowers, and other items found in nature. They also offer psychological rewards that come from being in nature. A great way to practice this would be to take a walk through the woods, then collect leaves to glue in, and draw a bird they saw. They can also describe how they felt before and after the walk.

Imagination and storytelling 

These journals provide structure while encouraging children to be creative, often telling stories where they create characters, problems, and resolutions. Using imagination can also allow children to engage in personal reflection, and even put their own lives into their chosen characters. 

Expert tips for parents

Studies suggest that parents’ habits can influence their children’s behavior as early as age four. That includes behaviors tied to better mental well-being. If your child sees you writing in your own journal and expressing yourself on paper, it may spark their interest as well. This is a great way to help your child develop this habit.

Also, just as you would not want anyone intruding on reading your private journal, give your child the same respect. Journaling should be a safe space.

How Emora Health can help 

If your child is struggling with their mental health, getting support early can make all the difference.

Emora Health’s therapists specialize in working with kids and teens. Keeping a journal and tracking feelings are key parts of cognitive behavioral therapy, which many of our therapists practice. A journaling practice gives children a safe space to express emotions they might not feel ready to share aloud. It also helps them recognize patterns in their thoughts and behaviors over time, which can lead to even more progress in therapy. 

We accept insurance and have no waitlists, so your child can start therapy within two days!

Start by completing an assessment to get your child on the path to healing now.