How to Journal When You Have Too Many Thoughts (or None at All)

Sep 8

Author: Mokshvi Shah, BS Northeastern University Student

Published: September 2025

Journaling is often recommended as a therapeutic tool, a way to track moods, process thoughts, and gain clarity. But what happens when the very act of journaling feels overwhelming? For many people, especially those with anxiety, ADHD, or trauma histories, facing a blank page can trigger racing thoughts, perfectionism, or even total mental shutdown. If you've ever opened a journal only to stare at the page or spiral into overthinking, you're not alone.

The Two Faces of Journal Paralysis

Too Many Thoughts: The mind feels chaotic, bouncing from topic to topic. You don’t know where to start, what to prioritize, or how to say it all. Writing can feel like trying to catch a waterfall with a teacup.

No Thoughts at All: You feel emotionally numb or blank, unsure what you’re feeling or thinking. This often happens in trauma recovery or burnout, where dissociation or emotional overload dulls access to internal states.

This resistance to journaling can stem from a fear of what might come up, internalized pressure to “do it right,” or past experiences of being punished or invalidated for expressing feelings. For neurodivergent people, especially, journaling might not come naturally or linearly, it may require creative or flexible approaches to be useful.

Tips for Journaling When It Feels Hard

Use prompts: Simple questions like “What’s taking up the most space in my mind?” or “What emotion have I been avoiding?” can guide your writing.
Try bullet points: You don’t have to write paragraphs. Jotting down stray words, images, or fragments can still be meaningful.
Set a timer: Limit journaling to 5 or 10 minutes. This reduces pressure to write a lot or go deep.
Doodle, draw, or collage: Visual journaling is valid and especially helpful when words don’t come easily.
Write to someone or something: A letter to your future self, inner child, or even a fictional character can help externalize inner experiences.
Voice notes or typing: If handwriting slows you down or feels too effortful, use your phone or computer to record stream-of-consciousness thoughts.

Sometimes, we avoid journaling because we fear opening the floodgates, unpacking sadness, anger, or memories we’ve worked hard to keep buried. If this is the case, know that you can journal with boundaries. You don’t need to dive into the deep end. Try “containment” journaling, naming what you’re feeling without exploring why. Or write only when you have time and space to emotionally decompress after.

Journaling is not a productivity task. It doesn’t need to be consistent, aesthetic, or insightful. It’s a practice, a relationship with yourself that will change depending on your season of life. What matters is showing up with honesty and self-compassion, not eloquence.

If journaling helps you process your world, beautiful. If it feels hard, that’s a sign your system may need gentleness, not more effort. And if you ever find journaling to be retraumatizing or emotionally destabilizing, you can step back and explore other tools, like movement, voice recording, or therapy, until you feel safe returning.

You don’t have to write something deep to connect with yourself. You just have to begin, exactly as you are, even if all you write is: “I don’t know what to say today.” That’s still a beginning. And beginnings matter.