Practical examples of creating a goal setting journal that actually works

Real-life examples of creating a goal setting journal

Let’s skip theory and start with what you really came for: examples of creating a goal setting journal that real people actually use and stick with. Think of these as templates you can steal, not rules you have to follow.

Below are some of the best examples of layouts and routines, from super simple to more creative. As you read, imagine what would work in your actual life, not your fantasy “perfect” version of yourself.

Example of a simple “3 goals a day” journal

If you’re busy, overwhelmed, or new to journaling, this is one of the best examples to start with. It’s low-pressure and takes about five minutes.

Daily page layout (written in your notebook):

• Date at the top
• 3 main goals for today
• Top 1 non-negotiable (the thing that must get done)
• Evening check-in with two questions: “What did I finish?” and “What got in the way?”

A sample page might look like this in your journal:

Date: March 10, 2025
3 goals for today:
• Draft 2 pages of my report
• Walk 20 minutes after lunch
• Call Mom
Non-negotiable: Walk 20 minutes after lunch
Evening check-in: Finished the walk and 1 page of the report. Got distracted by social media; tomorrow I’ll set a 25-minute timer when I write.

This is one of the clearest examples of examples of creating a goal setting journal that doesn’t require stickers, highlighters, or complicated trackers. It works because it forces you to choose what actually matters that day.

Habit and wellness tracker: examples include mood, sleep, and steps

In 2024–2025, more people are blending productivity goals with well-being goals. Research from sources like the National Institutes of Health highlights how sleep, movement, and stress management affect focus and long-term motivation.

So instead of only tracking tasks, many of the best examples of goal setting journals now include:

• A habit tracker (for things like water, exercise, reading)
• A mood tracker (simple rating or emoji-style face)
• Basic sleep notes (hours slept or bedtime)

Example of a monthly habit page layout:

Across the top of the page, you write the days of the month (1–31). Down the left side, you list habits like:

• Walk 8,000+ steps
• In bed by 11:00 p.m.
• 10 minutes of reading
• 5 minutes of stretching

Each day, you fill in a box or dot for every habit you completed. Underneath the grid, you might add a one-line monthly goal, like:

“This month, I want at least 15 days with 8,000+ steps and 20 days of reading.”

These kinds of examples of creating a goal setting journal show you how to connect tiny daily actions to a bigger health or life goal. Over time, you can compare months and see patterns—maybe your mood is better on days you walk, or your sleep improves when you stop scrolling in bed.

For more on how habits affect your health, you can explore resources from CDC Healthy Living.

Vision-to-action spread: turning dreams into steps

Big goals are exciting… and also intimidating. A lot of people write, “Start a business” or “Go back to school” in their journal and then freeze. That’s where a vision-to-action spread comes in.

Here’s one powerful example of how to break a big dream into steps on a single two-page spread.

On the left page, you write:

• A short vision statement (1–3 sentences).
  Example: “I run a small online store selling handmade candles, making at least $1,000/month by December 2025.”

• Why it matters to you (personal, emotional reasons)

On the right page, you create three sections:

1. This month – 3–5 small actions you can take
2. This week – 2–3 moves to get momentum
3. Today – 1 tiny step (email, research, a phone call)

A real example might look like:

Vision: I want to switch careers into UX design within 18 months so I can do creative work and earn a stable income.
This month: Research 3 online UX programs, build a basic portfolio site, join 1 UX community.
This week: List all current skills, sign up for a beginner UX webinar, follow 5 UX designers on LinkedIn.
Today: Watch a 20-minute intro video on UX and take notes.

These are some of the best examples of how a journal turns from a wish list into a quiet, daily planning partner.

The “Sunday reset” weekly review: real examples that keep you on track

One of the strongest predictors of sticking with your goals is regular reflection. A weekly review—often called a “Sunday reset” in 2024 TikTok and YouTube routines—is showing up in many modern journals.

Here’s a real example of a weekly review page you can use.

At the end of the week, open a fresh page and answer:

• Wins: What went well this week? (at least three things)
• Stuck points: Where did I procrastinate or avoid action?
• Adjustments: What will I change next week?
• Next week’s 3 priorities: One work, one personal, one health/energy

A sample Sunday reset entry:

Wins: Went to the gym 3 times, finished my presentation early, cooked at home 4 nights.
Stuck points: Scrolled on my phone instead of working on my online class.
Adjustments: Set a 30-minute “class time” after dinner, put my phone in another room.
Next week’s 3 priorities: Submit assignment #2, schedule dentist appointment, get 7+ hours of sleep 4 nights.

These examples of creating a goal setting journal show how you can course-correct every seven days instead of waiting until New Year’s to realize nothing changed.

For more ideas on reflection and behavior change, you can look at resources from Harvard’s Center for Wellness and Health Promotion.

Creative examples of goal setting journal pages for 2024–2025

Goal setting journals in 2024–2025 are more creative and flexible than the old “write your goals on January 1” approach. Many people are mixing mindfulness, creativity, and planning on the same pages.

Here are some creative examples of examples of creating a goal setting journal that go beyond basic to-do lists.

The “future you” letter page

Once a quarter, you write a one-page letter from your future self to your current self. Date it one year in the future.

In the letter, you describe:

• What your days look like
• What habits you’ve built
• What goal you finally hit

Then you highlight 3–5 sentences and turn them into concrete goals or habits.

Example:

“I wake up without hitting snooze, and I actually feel rested.” → Goal: In the next 3 months, build a sleep routine and wake up at the same time daily.

This is one of the best examples of using imagination to fuel practical steps.

The “messy ideas” sandbox

Goals often start as half-formed, slightly chaotic thoughts. Creating a sandbox page gives you a place to dump those ideas without judgment.

You might:

• Brainstorm business names
• List skills you want to learn
• Jot down random project ideas

Then, once a month, you scan this page and circle 1–2 ideas to turn into real goals. These examples of creating a goal setting journal show that not every page has to be tidy and organized; some pages are just for exploration.

The micro-habit ladder

Instead of big, scary goals like “Run a marathon,” you create a ladder of tiny habits leading up to it.

On the page, you draw steps (or just write them as short bullet points in a column):

• Week 1–2: Walk 10 minutes a day
• Week 3–4: Walk 20 minutes, jog 1 minute
• Week 5–6: Walk 20 minutes, jog 5 minutes

Each rung of the ladder becomes a short-term goal you track daily. This is a clear example of how your journal can break down intimidating goals into something your brain doesn’t immediately reject.

For guidance on building small, sustainable habits, you can also check behavior change resources from NIH’s National Institute of Diabetes and Digestive and Kidney Diseases.

Digital + paper hybrid: modern examples of creating a goal setting journal

A big 2024–2025 trend is the hybrid system: part paper, part digital. Instead of forcing yourself into one format, you let each tool do what it does best.

Here are some real examples of how people combine both:

• Paper journal: Big-picture goals, reflection, gratitude, “future you” letters, vision-to-action spreads.
• Digital app or calendar: Daily reminders, deadlines, recurring tasks, habit notifications.

Example of a hybrid workflow:

• Sunday night: In your paper journal, you choose 3 weekly priorities and write them out.
• Right after: You put the related tasks and deadlines into your digital calendar or task app.
• Each morning: You glance at your calendar, then write your 3 goals for today in your paper journal.

These examples of examples of creating a goal setting journal show that you don’t have to choose between analog and digital. You can let your journal handle the thinking and reflection, while your phone handles the alerts.

How to choose the best examples for your own goal setting journal

With so many examples, it’s easy to get stuck trying to build the “perfect” journal. Instead, think of this as a series of experiments.

Here’s a simple way to use the examples in this article:

• Pick one daily layout (like the 3-goals-a-day page).
• Pick one weekly routine (like the Sunday reset review).
• Pick one creative page (like the future-you letter or messy ideas sandbox).

Use just those three for two weeks. At the end of that time, open a fresh page and answer:

• Which examples helped me move forward?
• Which ones felt like busywork?
• What do I want to keep, tweak, or drop?

Your journal should feel like a supportive coach, not a strict boss. The best examples of creating a goal setting journal are the ones you actually enjoy opening.

FAQ: examples of goal setting journals and how to use them

Q: What are some simple examples of creating a goal setting journal for beginners?
A: Start with a very basic setup: a daily page with the date, 3 main goals, and a short evening reflection. Add a one-page monthly habit tracker for just 2–3 habits (like steps, water, or reading). These simple examples of examples of creating a goal setting journal are enough to build a consistent routine without feeling overwhelmed.

Q: Can you give me an example of a monthly goal setting journal spread?
A: On the left page, write your top 3 goals for the month, why they matter, and how you’ll measure progress. On the right page, create sections labeled “This Week” for each week of the month, where you list 2–3 actions that move each goal forward. At the bottom, leave space for a short monthly review: wins, challenges, and what you’ll change next month.

Q: Do I need artistic skills to follow these examples of goal setting journals?
A: Not at all. Every example of a layout in this guide can be done with plain handwriting and a basic pen. If you enjoy doodling or color-coding, that’s a bonus, but the power is in the questions you ask yourself and the actions you take, not in how pretty the pages look.

Q: How often should I update my goal setting journal?
A: A good rhythm for most people is: daily (3 goals and a short check-in), weekly (a Sunday reset page), and monthly (a one-page review and new focus). Many of the best examples of creating a goal setting journal follow this pattern, because it keeps your goals visible without taking hours of your time.

Q: Are there digital examples of goal setting journals that work like paper ones?
A: Yes. Apps like note-taking tools or simple document editors can mimic these layouts: daily goals pages, habit trackers, and weekly reviews. You can create a template and duplicate it each day or week. The examples of creating a goal setting journal in this article can be copied almost exactly into a digital format if you prefer typing to handwriting.

You don’t need a perfect system to start; you just need one page and one small goal. Use these examples of creating a goal setting journal as a starting point, then let your life—not Instagram—decide what stays.