What do you call a book that you regularly write in to record your thoughts, feelings, and experiences? Some people might call it a journal, while others call it a diary. Although the terms are used interchangeably, there are some differences between journaling and diary-keeping. 

If you need an outlet for self-expression, you might be curious about whether you should get a journal or a diary. Although either one can be beneficial, journaling has more science-backed benefits than writing in a diary.

Let’s compare journaling vs diary keeping and discuss the differences, similarities, and benefits of both tools.

Key Takeaways

• Diaries and journals are both personal written records that allow people to reflect on their thoughts, feelings, and experiences.
• However, there are many differences between journaling and diary-keeping.
• Diaries are a daily log of your activities. Compared to diaries, journals are usually more reflective and introspective.
• Journaling has more science-backed benefits than diary-keeping. Specifically, reflective writing can boost your mental and physical health.
• With that said, you might write diary-like entries one day and journal-like entries the next day. How you write, and what you write about, is up to you!

The Differences Between Journaling and Diary-Keeping

One of the major differences between a journal and a diary is that a diary records day-to-day events in your life while a journal is a space for introspecting about emotions and ideas. 

The point of a journal isn’t just to log the events of the day, but to help you reflect on your experiences. 

In other words, a diary entry might be, “I went to work today. Had an argument with my boss. Pretty annoyed.” And a journal entry might be, “I had an argument with my boss. This isn’t the first time I misunderstood his instructions. I wonder if I’m taking his criticism too personally. Perhaps I should ask him to give clearer instructions next time.”

See the difference? In the second example, there’s a little more introspection than in the first. The person who’s writing the journal isn’t just recording what happened, but reflecting on the experience.

Sometimes, journals don’t even focus on day-to-day events. You might pick up your journal and write a few paragraphs about an idea you had during your lunch break without sharing a single detail about your day. 

Put another way, if you read a typical diary, you’d probably have a good idea of the writer’s everyday life: what they did, who they spoke to, and where they went. If you read someone’s journal, you might learn a lot about their innermost thoughts and feelings — but you might not have a solid idea of their daily schedule. 

There are also different kinds of journals. For example, you might choose to have one or more of the following: 

• an ideas journal
• a dream journal
• a gratitude journal 
• a food journal
• a visual/art journal

While you can write about these topics in any journal or diary, many people choose to journal on one or two specific topics. A diary, on the other hand, is almost always more general.

Another difference between diary and journal writing? Typically, you’d write in a diary once a day. Although many people swear by journaling on a daily basis, others journal on an as-needed basis — whether that’s several times a day or a few times a week. 

The Similarities Between a Journal and Diary

Journals and diaries are pretty different, but there are some key similarities:

• They’re personal. Journals and diaries are private — which is partly what makes them a great space for self-expression. 
• They allow self-expression. Whether you need to vent about a frustrating experience, pour your heart out about a recent hurt, or share an idea you’re desperate to talk about, your journal or diary is always ready to listen.
• They can be therapeutic. The act of writing, regardless of the format, has therapeutic benefits. Both journaling and diary writing can help you process your feelings and reflect on your experiences. 
• They can be analog or digital. Some people prefer writing with a pen and paper while others enjoy the safety and convenience of using a digital journal.

Another major similarity? Whether you keep a journal or a diary, both are your own tools. It’s up to you to decide how you want to use it.  

The Benefits of Journaling and Diaries

Another difference between diary and journal writing is the science. 

There is more research on the benefits of journaling than the benefits of keeping a diary. While writing in a diary can certainly feel good, the benefits of journaling are more well-studied.

One 2014 study looked at the benefits of journaling vs diary-keeping. In this study, 20 participants wrote expressively about their deepest emotions and thoughts for several days, while the other 20 participants wrote about non-emotional daily events each day. The study concluded that expressive writing was more beneficial for improving the symptoms of depressive disorders^[1].

Other types of journaling can also be helpful. A 2018 study found that positive affect journaling — a method where you reflect on your positive traits — can reduce anxiety symptoms and boost your resilience^[2].

A popular type of journaling is gratitude journaling, where you reflect on things you’re grateful for. A 2020 review found that gratitude journaling might help improve sleep and physical health^[3], while a 2021 meta-analysis concluded that it might reduce negative thinking patterns and alleviate depression symptoms^[4].

Keeping a journal is an evidence-based, science-backed way to care for your mental health. While writing in a diary may also be helpful, the reflective and expressive nature of journaling makes it truly beneficial.  

Journaling vs. Diary: Is it All Semantics?

Let’s be real. We’re humans, and what we feel like writing about will change from day to day.

On some days, you might feel like writing a step-by-step account of everything that happened to you — in other words, a diary entry. On other days, you might be in a reflective mood. For that reason, you might decide to write introspective entries about your ideas, thoughts, and opinions. 

Realistically, most of us switch between journaling and writing diary-like entries. And that’s okay! 

It’s also up to you whether you call your practice journaling or diary-keeping. If you’ve always used the word “diary” but your practice is similar to journaling, that’s perfectly fine. If you keep a journal but prefer to log your day-by-day activities, that’s also fine. 

Remember: Your journal or diary is yours, and it’s up to you how to use it. 

Using a Diary vs Journaling: Which is Right for You?

Whether you lean towards journaling or keeping a diary depends on your intent. If you want a space to explore and introspect, try journaling. On the other hand, if you're keen on capturing the tapestry of your daily life, a diary would be a fitting choice. 

With that said, these definitions are fluid. The beauty of expressive writing is its flexibility. You can blend elements of both or switch between the two based on your own needs.

Weighing up the benefits of writing in a diary vs journaling? You may find it helpful to try Rosebud for free! Although you can use it to record day-to-day events like a diary, Rosebud uses AI-powered prompts and insights to promote reflection. This makes it an excellent tool for personal growth and self-care.

Through Rosebud, you can reap the benefits of both journaling and diary-keeping simultaneously.

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