All you need is pen, paper, and your thoughts!
If you’ve been looking up tips online on how to start journalling, it can get overwhelming! There are so many styles of journalling, including but not limited to junk journalling, bullet journalling, stream of consciousness writing, dream journalling, and gratitude reminders. And the choice of stationery available is astounding, with options to customise every journal from cover down to the feel of the paper.
Yasmin Jasmy, founder of Pause, which offers reflective writing workshops, implores you to do just that: pause!
Don’t overcomplicate it, she implores. Just start putting pen to paper.
A certified spiritual and mindfulness coach and meditation facilitator with a Master’s in Development Studies at the Institute of Development Studies in partnership with the University of Sussex, Yasmin founded Pause in 2021 to facilitate open, healthy conversations about mental health in Malaysia. “For me, journalling was something that really helped me in a time when I was struggling with reaching out to people to talk about how I was feeling,” she shares.
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Today, she wants to spread the word on the science-backed benefits that journalling can bring to every individual. Pause runs weekly reflective writing workshops. In 2025, Pause teamed up with local brands, including Petit Moi and Gigi, on World Mental Health Day to give women a space to write down their feelings.
In this interview, Yasmin Jasmy from Pause gives advice on how to start your stress-free journalling journey.
Release yourself from the pressure of an outcome
Photo: Pexels/Vlada Karpovich
There is nothing wrong with being goal-oriented but sometimes, too much focus on what you get out of journalling defeats the purpose of the practice. “Setting an intention or working with prompts, especially when you’re not sure where to start, is always good,” says Yasmin. “But if you put too much pressure on journalling to help you make a decision, gain some special insights, or solve your problems immediately, it may be frustrating when it doesn’t happen immediately. It may be better to see journalling as a way to slowly build the emotional space that facilitates all these results. You have to start by putting pen to paper and writing down all the things that are happening in your life; the rest will come naturally.”
She adds: “You don’t even have to read it back, if you don’t really want to! Maybe once or twice a year, I look back to see if there are any patterns I can learn from–but my intention is just to express myself in the moment.”
The journal never judges
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It may sound simple but to treat one’s journal like a safe space can be challenging in the modern world, where everyone is so connected and their voices and opinions are shared extensively online and in-person. One of the reasons Yasmin turned to journalling was because “the notebook doesn’t have an opinion”. She found the most benefit, pulling her out of her anxiety, when she realised she could write down her thoughts and feelings truthfully without being judged. “Whatever it is, you can tell your journal two, three, four, even 20 times, without having to worry about it!”
Pair journalling with another activity you enjoy
If you’re struggling with incorporating new habits into your routine, Yasmin recommends pairing it up with something you do regularly, like running, yoga, or even when you’re having your breakfast. It is always nice to have a schedule with a specific time to journal or a ritual that is sacred to you, but it’s not compulsory! “Even if it’s scribbling down your thoughts when you’re on the go or sitting down to write for just 10 minutes a day, that will make a difference,” she emphasises.
