Did you know that writing for only 20 minutes each day can improve your emotional and physical health? One study found that recording your deepest thoughts can decrease both stress and physician visits for illness. Celebrate today, the National Day on Writing, by exercising your journaling muscles.

• Start small. Writing in the midst of a busy day doesn’t have to be an added source of strain. Even if you only journal for a few minutes, you can calm your mind and channel your emotions.

• Experiment. Journaling is a personal journey. There are no rules, and you can discover your own process. Experiment by recording your thoughts over audio or turning your ideas into poems.

• Add art. Personalize your journal by adding doodles. Art can help you express yourself in more abstract and visual ways than writing, so let the creativity flow.

• Keep a schedule. Make your journaling a calming ritual. Try writing first thing in the morning or late at night. Whenever you can fit it in, use your writing time as a relaxing form of self-care.

• Have a purpose. Are you trying to reduce stress? Do you want a way to organize your thoughts? Or, are you simply looking to add some creativity into your life? Setting an intention and goals can provide motivation for sticking with this new habit.

• Reflect. Look back on old entries and think about the progress you made. Depending on how you use your journal, reflecting can help you track your mood over time. You can figure out what works and what doesn’t for your wellbeing.

Starting a writing routine is as easy as putting pen to paper or fingers to keyboard. Follow some of these journaling tips to improve creativity and organize your thoughts and feelings.