Examine your innermost thoughts and feelings lately? Scribbling "Who am I?" in the margin of your to-do list doesn't count. Here, a no-excuses primer on journaling that'll reward you with some much-needed perspective.   

5 Minutes
Take It to Go
Throw a journal into your workbag and write on the bus, or toss a notebook into your car's glove compartment and scribble down thoughts at soccer-practice pickup. Journals don't always have to be bound books, either: Koesters, for one, saves memories in a jar. When her 3-year-old daughter says something cute that she doesn't want to forget, she rips off a piece of paper from somewhere and throws it into the jar.

7 Minutes
Freedom of Expression
Begin by writing freely. Don't worry about spelling or grammar, smudged ink or crossed-out words, and avoid self-censorship, says Carolyn Koesters, a journaling expert who leads seminars on the subject. Save time by abbreviating words and sticking to key words or phrases. Start sentences with "I wish" or "I want." If you're still staring at that blank page, try describing your surroundings and see where that takes you. A gorgeous leather journal can be intimidating, so try the "Everything I Say Is Fascinating" journal from SimplyShe ($17, www.hnabooks.com).

8 Minutes
Bedside Writing
Before you turn off the light at night, take a few minutes to log your goals and accomplishments. Jotting it all down on paper will help you worry less and sleep more.

A journal can be a great outlet for pent-up emotions, says Boston mental health expert John Grohol, PsyD. "Venting in a safe environment offers emotional release without putting important relationships at risk," he explains. Regular journaling can relieve stress, boost the immune system, ease mental blocks and lead to some serious enlightenment.