Your secret weapon to better perspective.

Join thousands of other people around-the-world and write your way through difficult emotions, bad habits, and life challenges.

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A perfect fit for your coaching practice.

Join a growing network of therapists, counselors, and coaches who embrace journaling as a core tenet of their practice.

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How It Works

21-Day Journaling Challenges

Identify triggers and overcome bad habits with free journaling challenges. Earn badges and climb our leaderboard.

Daily Check-Ins

We SMS text you at the end of the day with a simple question. Did you abstain from (Insert Habit)? If yes, reply with 1. If no, reply with 2.

Write HOF Speeches

Made it through a 21 Day Challenge? A badge is awarded and you can write a Hall of Fame Speech in our Community Forums.

Freestyle Journaling

Pour your heart and soul into your freestyle journal day-after-day. Record videos, add photos, or let us transcribe your voice audio.

Moderated Community Support

Receive support from Owls & other overcomers in a safe and secure forum. Video chat with your group leaders or 1:1 with others.

1:1 Coaching

Ready for lasting change? Pair up with an Owl to receive 1:1 coaching on a variety of challenges. We’re a community of overcomers!

Watch this 2-minute video to learn more

Featured Blogs

The Lost Art of Skeptical Validation

  Wednesday, June 1, 2022

Imagine that you are walking on your way to work, wishing that you had a car so you wouldn't have to make the hour commute on foot every single day. Suddenly, a man appears, rather poshly dressed, and says he will give you a magic chicken. "What does the chicken do?" you ask. "It grants wishes!" says the man, stroking his beard. Already tired from the half-hour walk on your way to work, asking a magic chicken for a car doesn't seem bad. So you take the chicken, say goodbye to the man, and p...

Back to the Basics Guide: Fostering Real Human Connection in a Virtual World

  Saturday, March 5, 2022

It’s no secret that social media has changed the way we communicate and interact with one another. This is especially true among younger people, but changes in social interaction can be seen across every generation and demographic. According to Statista Research Department (2022), 223 million Americans have at least one social media profile. That is about 82% of the population. Furthermore, the average person spends about two and a half hours on social media each day.

Bouncing Back from Career Burnout: A 21 Day Journaling Guide

  Monday, February 14, 2022

Most people express stress at their job from time to time. The stress that a job and career put on someone can be particularly challenging. When the stress is exacerbated and moves into burnout, there can be lasting physical and emotional effects. Although burnout is not considered a medical or mental health diagnosis, it can lead to further mental and physical health difficulties.

private journal online

Coping with Change

Recent research indicates that expressive writing reduces intrusive and avoidant thoughts about negative events, while improving working memory.

Research published by APA’s Journal of Experimental Psychology has also discovered that the improvements from expressive writing free up our cognitive resources for other mental activities, including our ability to cope more effectively with stress.

JournalOwl’s pre-launch beta group of Journalers reported a 70% reduction in stress & anxiety associated with overcoming a bad habit. According to participants, the day-to-day journal prompting tailored to the target habit created structure, reduced anxiety, and allowed freedom of expression.

Sign up for free

User Reviews

Matt A

"I like Journalowl. I wasn’t ready for online therapy just yet. The anxiety journaling challenge really helped me feel grounded and regain perspective."

Janet F

Orlando, FL

Matt A

"Thank God for Journalowl. 2020 was a tough year and the health anxiety journaling challenge helped me reframe and reset. What a blessing!"

Angie D

Seattle, WA

Matt A

"What can I say? Never in my life did I think writing out my feelings would help me so much. This product has really changed my outlook on life."

Ricky J

Baltimore, MD

Matt A

"I needed an outlet other than weekend parties with my friends. Expressive writing with Journalowl was exactly what I needed. Thank you!"

Jon A

Austin, TX

Get Started



Always & forever free!

Journal your way to better habits

Plus earn badges and join unlimited group channels.

Safe & secure

100% private and secure. All interaction is encrypted with bank-level SSL

Unlimited photos

Add unlimited photos to your journal entries.

Invite family members

Invite your family and friends to specific journal entries to comment, discuss, and update.


Write a letter to yourself, your child, or a family member to be opened at a future date. JournalOwl will store it in our vault until a future date.

Goal trackers

Track your progress toward goal attainment: weight loss, quit smoking, quit drinking, or less stress. Also create custom goal trackers.


Get the insights you need to improve your life. With simple analytics, see how you compare with other journalers enrolled in the same challenge, how you are improving, and where you are falling behind.

Mobile friendly

Works with mobile apps, iPhone, iPad, and Android devices. Take JournalOwl anywhere you go.

Electronic notifications

Custom email and SMS text reminders to encourage you along.

Theme customizations

Add personality to your journal with your own background, covers, and many different font styles.

Advanced search

Easily tag your journal entries and search across all of your journal entries.

Export and print friendly

Export your Journal to PDF to publish, print, or save.

Multiple journals

Maintain multiple journals covering different aspects of your life: personal, financial, professional, health & wellness.

Personal blog site

Share your thoughts or travels on your own personal blog website.

Connect with Owls

Share journal entries with Owls or Others in a single click for insight and advice to overcoming specific challenges.

JournalOwl Premium subscription

Get Started


$5/mo or $30/yr

Less than a cup of coffee!

Includes all JournalOwl Free features, plus:

Audio journals

Record daily audio journals with automatic transcription to text.

Video journals

Record and upload your private video talks on the go. And, your video's audio is automatically transcribed into text.

Premium journaling challenges

Join as many premium journaling challenges as you would like.

Extra password protection

Password protect your journals and journal entries with military grade encryption.


Our built-in Artificial Intelligence analyzes your journal entries and ranks your mood: low, indifferent, angry, good.

JournalOwl Enterprise subscription

Contact Sales


Perfect for health & wellness initiatives, and University perks

Includes all JournalOwl Premium features, plus:

Whitelabel / Fully branded with your logo & domain

SSO integration

Organizational Leaderboards

HR & Administrative Portal

Frequently Asked Questions

How secure is JournalOwl®?

JournalOwl has bank-level security for all your media types: the written word, audio, photos, and video. We take security very seriously at JournalOwl. Your information is never shared without your consent. You have the option of allowing therapists, coaches, and counselors to reach out to you - but that is completely your decision. By default, you're invisible. Do your thing, write it out, we are here for you.

What is JournalOwl Coaching?

Our global network of coaches, therapists, and counselors are on standby to help provide you with focused 1:1 or group support through secure video, chat, or audio. Keeping a diary and journaling are often recommended by our coaches to help you gain perspective, set goals, and reflect on your accomplishments. Pairing daily journaling with coaching support has show tremendous benefit to our end users. Coaches are pre-screened and available for a variety of challenges, like: anxiety, anger, addiction & compulsions, bullying, body image, LGBQT challenges, midlife crisis, OCD, unemployment, rejection, self-esteem issues, sleep disorders, weight loss, excessive worry, or workplace issues.

How much does JournalOwl cost?

Journaling is free. You can freestyle journal (write whatever you like), or you can join a challenge with our Journalers around the world. The idea is to move you away from 'external validation' by others and force you to look 'inward' on a daily basis by maintaining a diary or journal. It's a refreshingly simple concept that helps many people overcome the "fear of missing out" (FOMO) in a world driven by external validation over social media. All of the answers to life's toughest questions lie within.

Coaching is either $199/month for TouchPoints, or you can pay by the session (about $150) with your chosen therapist. JournalOwl® TouchPoints is a schedule-free way of receiving on-going 1:1 support. You record a secure video, audio, or write out your issue. A trained counselor listens to your challenges and provides a response within 48 hours. And the cycle continues. Sometimes they assign you journaling homework too!

What are JournalOwl Touchpoints?

JournalOwl TouchPoints is a schedule-free way of receiving focused 1:1 support. No need to align dates & times with your coach. You record a secure video, audio, or write out your issue. A trained counselor listens to your challenges and provides a response within 48 hours. And the cycle continues until you're on the right track. Sometimes they assign you journaling homework too!

What is the research on the benefits of journaling?

According to, journaling helps to clarify your thoughts and feelings. It also allows you to know yourself better, reduce stress, solve problems more effectively, and resolve disagreements with others.

We also believe that journaling allows you to track patterns, trends, and improve yourself over time. Nothing happens overnight and journaling is a process like every other life pursuit. Many famous people kept journals, including: John D. Rockefeller, George Patton, Ben Franklin, Thomas Edison, John Adams, Ronald Reagan, Winston Churchill, Mark Twain, and Ernest Hemingway.

Other famous people like Albert Einstein maintained a daily journal. It's an essential aspect of an examined life. In the words of Socrates, "the unexamined life is not worth living."

What is "journaling prompting"?

Journal prompting is the cornerstone of our group challenges. We have designed a variety of 21-day challenges with a different "prompt" each day to explore different aspects of your inner being. For example, we have challenges to reduce stress & anxiety where the journal prompts force you to think of better ways to manage situations. We believe that most people already have the answers within. Journaling is a vehicle to help you uncover those answers.

Are your coaches and counselors licensed?

Most of our coaches are licensed, but some very effective life coaches do not have state-issued licenses. Each coach has a profile that you can review and most of them post an introductory video about themselves. If they are licensed, that will be displayed on their coaching profile for you to review. Much like a sports coach, everyone's style is different to achieving results from their players. Some coaches are very aggressive in their approach, whereas others are methodical and easy-going. It is your responsibility to set boundaries and goals with your coach upfront. And if you're ever dissatisfied with your coach, there is no shame in dumping him or her and moving onto someone else. You have options!

How do I communicate with my coach?

It's easy. You can message your coach, record an audio, record a secure video, or video conference 'live' with your coach. You can also find a coach on our growing global network.

Get Matched with an Owl

Get Matched with an Owl

Owls are pre-screened coaches and therapists with a passion for helping others overcome challenges. You can augment your journaling with 1:1 support from our large network of professional coaches. We match you based on a short questionnaire.

5 Modes of Communication with Your Owl

Secure Messaging • SMS Texting • Live Chat • Phone • Secure Video

5 Modes of Communication with Your Owl
Secure Messaging


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