Want to get started writing in your journal? Here are 5 simple, yet effective methods you can try right away. No experience needed.

1. Rehearse difficult conversations: Do you ever feel your stomach sinking at the thought of having to talk to somebody? Do you wish you knew what to say to a certain someone, but get tongue tied? Write it out! Even better, read it in front of a mirror later. Don't be afraid to rewrite if it doesn't feel right.

2. Record your dreams: Ancient wisdom + modern science. The Talmud says, "A dream uninterpreted is like a letter unopened." Recent scientific studies estimate that 95% of brain activity is unconscious. Recording your dreams is like creating a personalized map into your own great unknown.

3. Express gratitude: Research in Positive Psychology shows that keeping a log of what you are thankful for can lower stress, help you sleep better, and may even reduce the risk of heart disease. Plus, it helps train your brain to keep noticing the good in your life.

4. Triage your tasks: Do you have a things to do list the length of your arm? Are all items treated as having equal value? Before you start your day, use your journal to clarify what you'd like to achieve that day and order them in order of importance. You might also want to create another "aspirational" list to explore long-term goals.

5. Express feelings: What do you say when someone asks, "How are you?" Convention dictates we answer in some upbeat half-truth, or no-truth. Journaling gives us the grace and space to learn our full-truth.