Let me tell you a little secret: junk journaling saved my brain.
Okay, maybe not saved—but it definitely gave my scattered, buzzing, ADHD mind a cozy little place to land. If you’ve ever sat down with a journal and felt both excited and overwhelmed at the same time, or if you’re a collector of scraps, receipts, stickers, and random washi tape samples you swear you’ll use someday… this one’s for you.
Today, we’re diving deep into the world of junk journaling: what it is, why it’s amazing, and how to get started without overthinking it (because let’s be real—we neurodivergent folks can totally spiral in the face of too many options).
So, What Is Junk Journaling?
Junk journaling is part memory-keeping, part art journal, part creative chaos. It’s where writing meets scrapbooking, but with zero pressure to make it “pretty” or “perfect.” Think of it as a playground for your paper-loving soul.
Despite the name, you don’t need actual junk to start (though old receipts, packaging, and vintage postcards are very welcome). A junk journal is usually a handmade or repurposed notebook where you combine journaling with collage, layers, and tactile goodies—like lace, envelopes, paper scraps, stamps, and anything else you want to glue in there.
In short: junk journaling is journaling with no rules.
Why Junk Journaling Works So Well for the ADHD Brain
Let’s pause for a moment to talk brains—specifically, brains that bounce from one thing to another faster than a caffeinated squirrel.
Junk journaling is magic for ADHD minds for a few reasons:
- Sensory stimulation – textures, colors, glue, scissors… all the tactile goodness.
- Low pressure – no structure, no rules, no “right way” to do it.
- Creative freedom – collage? affirmations? scribbled rants? It’s all fair game.
- Hyperfocus-friendly – before you know it, you’ve spent an hour layering paper and loving every second.
And here’s my favorite part: it turns all the little scraps and clutter that might feel chaotic in your physical space into something beautiful and meaningful.
What Can You Put in a Junk Journal?
Oh, friend. What can’t you put in a junk journal?
Here’s a little list of ideas to get you going:
- Ticket stubs and receipts (yes, even that one from the 7-Eleven where you got your favorite snack)
- Magazine clippings and words that inspire you
- Pressed flowers or dried leaves from a walk
- Photos, Polaroids, or Instax prints
- Tea bag tags, candy wrappers, washi tape bits
- Quotes you love or want to live by
- Drawings, doodles, or those half-finished sketches
- Gratitude lists, mood trackers, or affirmations
- Envelopes filled with tiny secrets or notes to your future self
- Old book pages, music sheets, or map cutouts
- Your handwriting in all its messy, beautiful glory
It doesn’t need to make sense to anyone but you.
Junk Journal Themes (Yes, You Can Pick One!)
While junk journaling is delightfully unstructured, sometimes having a loose theme helps. Especially when you’re staring at your blank page wondering where to start.
Some fun themes to try:
- Seasonal – Autumn leaves, spring flowers, summer beach days
- Gratitude – Little daily things that make you smile
- Travel – Tickets, maps, photos, and memories
- Self-love – Affirmations, cozy reminders, dreamy images
- Dreams & Goals – Vision board style, but paper-based
- Books & Movies – Reviews, quotes, favorite characters
- Colors – Pick a palette and fill the page
Pro tip: don’t overthink your theme. Let it evolve as you go. (I often start with “pink things” and end up with a page about identity and nostalgia.)
How to Start Your Own Junk Journal (Without Getting Stuck)
You do NOT need fancy supplies to start junk journaling. I repeat: you do not need the perfect aesthetic or a haul from the craft store.
Here’s a no-stress starter kit:
1. Choose Your Base
This could be:
- An old notebook
- A handmade traveler’s notebook
- A repurposed book (yes, you can glue right on the pages!)
- A ring binder ( that’s the one that i like here) or folder
2. Collect Supplies
Start small:
- Scissors, glue or double-sided tape
- A few paper scraps, stickers, or washi
- A pen or marker
- Anything from your recycling bin
3. Pick One Prompt
Here’s a simple one to begin with: “What made me smile today?”
Now find a piece of paper, a sticker, a color, or a word that reflects that moment. Stick it in your journal. Write a sentence next to it. That’s it. You’ve started.
4. Repeat Whenever You Feel Like It
No schedule, no pressure. Junk journaling is here when you need a pause, an outlet, or just a reason to use that washi you’ve been hoarding.
My Personal Junk Journal Ritual
I like to journal in the evening when my kid is asleep and the house is finally quiet(ish). I make a cup of tea, light a candle, and open my journal.
I might write about my day, glue in a sticker from a delivery package I liked, or just play with layering papers until something feels right.
It’s messy. It’s imperfect. And I love every second of it.
Common Questions About Junk Journaling
Do I have to write in my junk journal?
Nope! Some people fill their journals entirely with visuals—like a scrapbook or vision board. Others write full paragraphs. You do you.
Isn’t it just scrapbooking?
Kind of, but not quite. Scrapbooking is often more structured, with a focus on events and clean layouts. Junk journaling is messier, more expressive, and much more freestyle.
Can I do this digitally?
Sure! There are people who create digital junk journals on tablets using apps like Goodnotes or Procreate. But the tactile nature of junk journaling on paper is what makes it extra grounding for many of us.
Final Thoughts: Give Yourself Permission
Junk journaling isn’t about perfection. It’s about play. It’s about creating a space that’s 100% yours—where no one’s judging your spelling, your layout, your tape choices, or your overly emotional rants.
It’s a tiny rebellion against a world that wants us to stay tidy, efficient, and linear.
And if your brain, like mine, refuses to fit into that neat little box… junk journaling might just feel like home.
Let’s Recap! What You Need to Start:
✅ A notebook (anything will do)
✅ Scissors, glue, some paper bits
✅ One prompt or idea
✅ The courage to just start messy
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Until then… keep journaling, keep collecting, and most importantly—keep creating your own kind of messy, magical story.
