Keeping a diary is a habit that many of us have either heard of or practiced at some point. When I was a child, I remember filling up countless diaries—some even came with special locks. Psychologists have long found that writing about our feelings can help our brains process emotions, leading to a happier state of mind.
Brain scans on volunteers showed that putting feelings down on paper reduces activity in a part of the brain called the amygdala, which is responsible for controlling the intensity of our emotions.*
But what if writing feels too cumbersome? Sometimes, it’s hard to put our feelings into words. Did you know that our brain is primarily an image processor, not a word processor? Research now suggests that a child’s first words are influenced by their visual experience with objects. Visual memories might be key to learning language. This is why, for many of us, creating an art journal may be easier and more effective than writing in a diary.
3 Easy Ways to Get Your Art Journal Ready
To start an art journal, you don’t need to worry about your art looking “good". The act of creating art—regardless of the outcome—has been shown to improve mood and reduce anxiety, even if you’re doing it for just 15 minutes. The hardest part can often be getting started. A blank page can feel intimidating and lead to creative blocks.
That’s why I always prepare my art journal in advance, adding colours and patterns to blank pages. This way, when I’m ready to start journalling, the prepared pages inspire me to start easily. I recommend setting aside a day to prepare 5 to 10 pages at once, so you can create whenever the mood strikes. Here are 3 simple ways to prep your art journal:
1. Paint Big Patches on the Journal Page
Start by painting big patches on your journal pages using acrylic paint. Here’s how:
Create Borders: Use masking tape to create a border around the page, then paint the inside with one colour. Once the paint is dry, remove the tape.
Layer Colours: Paint two or three colours in a random order. This adds depth and interest to the pages.
2. Paint Patterns with Poster or Tempera Paint
Patterns add a creative flair to your journal pages:
Limit Your Palette: Choose two or three colors for a cohesive look. Start with one color and a simple pattern, such as blue circles.
Layer Patterns: Add another color and pattern on top. Repeat this process on different pages, changing the color palette and patterns to keep things fresh.
3. Tear or Cut Scrap Paper
Repurpose old artworks, magazine pages, or wrapping paper to add texture:
Tear or Cut: Rip or cut the paper into various shapes and sizes.
Colour Sort: If you have time, sort the scraps by color to create a more unified look.
Placement: Paste the pieces in one corner, at the edges, or in the center of the page for a dynamic effect.
TIP: Remember that some pages may need to dry between steps. Use a thin layer of paint to speed up the drying process, or use a hairdryer if needed. The key to a smooth preparation process is not to overthink it—move quickly and intuitively. Remember, this isn’t the final product. These prepared pages are simply prompts to help you start creating without feeling stuck.
Example of Art Journaling: Practicing Gratitude
One day, I found myself feeling envious and comparing myself to others—a deep hole that I used to fall into often. Instead of letting those feelings consume me, I pulled out my art journal. A page that was previously just a brown patch of paint became a powerful exercise in gratitude.
I cut out letters from old artworks to spell "GRATITUDE" and drew leaves around the word. Then, I filled the leaves with things I was grateful for. This simple activity took only 20 minutes, but reading over the page again and again brought me peace and hope.
Ready to Start Art Journaling?
Art journaling is a therapeutic and creative way to express your feelings when words fail. It’s easy to begin—just grab a notebook, some paint, and scrap paper, and let your creativity flow. Happy journaling!
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