How to create a personal memory journal
Simple prompts and a five minute routine for keeping track of your days
After a brain injury, new events can slip away even when older memories stay clear [1]. You may reach the end of a day and have no idea where it went, or a friend may mention a visit you cannot recall.
A memory journal gives those days a place to land. It is a short record you write for yourself each day, and it looks back at what already happened. Your calendar does the opposite job and looks ahead.
This guide walks you through choosing a format, setting up the pages and building a five minute habit. It also covers what to write, how to review your pages each week and how to keep them private.
What a memory journal can and cannot do
Many people worry that writing things down will make their memory lazy. A fact sheet from the Model Systems Knowledge Translation Center (MSKTC) says writing does not weaken memory and may even help it stick [1].
In one large review of brain injury studies, memory notebooks were the aid used most often [2]. Current rehabilitation guidelines give their strongest rating to written and electronic reminders for memory problems after a moderate or severe brain injury [3]. In one small study, adults who were trained to use a memory notebook reported fewer everyday memory slips than a comparison group [4]. The gap had faded by six months, and the study had only eight people, so it hints at a benefit without proving one.
A journal will not bring back lost memories or repair the injury. Its job is to hold information outside your head so you can find it again later. It also gives you a record to share with your care team, if you choose.
A journal works best next to a planner or phone calendar that tracks what is coming. If you have no planning system yet, set one up first with the guide to building a memory system you will actually use.
Choose a format you will actually use
Choose the format you are most likely to open every day. In one case study, a notebook shaped around one man’s needs worked better than a standard one [5]. So think about your hands, eyes, energy and habits before you buy anything.
Comparison compiled by Safety Behind the Wheel Foundation
Journal formats compared
| Format | Works well if | Watch out for |
|---|---|---|
| Bound notebook, one page per day | You like writing by hand and want everything in one place | It can be left behind or lost |
| Binder with printed daily sheets | You want the same prompts on every page | Loose pages can slip out; choose a binder with a cover |
| Dated paper planner with large boxes | You already carry a planner | Small boxes can feel cramped |
| Notes app on your phone | You always have your phone and type easily | Screens can tire your eyes; set a passcode |
| Voice memos | Writing is slow or painful | Recordings are hard to skim; add a one line written summary |
| Photos with a short caption | Pictures help you recall more than words | Photos pile up; delete extras each week |
Paper suits many people because it has no batteries or alerts and never needs an update. A phone works well if it is already in your pocket all day. You can also mix the two, for example by leaving quick voice memos during the day and writing a short entry at night.
If your hand tires quickly, try a thick pen, wide lines or boxes you tick instead of full sentences. If your eyes tire, print sheets in large type or make the text bigger on your phone. For phone setup tips, see using your phone as a memory aid.
Set up your journal in about 20 minutes
A little setup makes the daily habit faster. You only need to do it once, on a good day, with a family member if you like.
- Write the dates on the next two weeks of pages, so you always know where to start.
- Inside the front cover, write a short note on how you use it. For example: “Write after dinner. Read yesterday first. Keep it on the kitchen shelf.”
- Save a few tabbed pages at the back for four lists: people I met, questions for my care team, wins and things I want to keep.
- Choose one home for the journal and return it there every time, so it is easy to find [6]. Clip a pen to the cover.
- Put your first name and a phone number inside the cover in case it gets lost.
- Pick your daily time and the habit it will follow, such as dinner or brushing your teeth.
A five minute daily routine
Pick a time of day when you still have some energy. Brain injury guidance suggests saving harder thinking tasks for the morning or for after a rest [7]. Tie it to a meal in your better hours, such as breakfast or lunch, or dinner if your evenings are good. Linking the journal to something you already do gives the habit a hook.
A journal only helps if you remember to open it, and that is the hard part when memory is the problem [8]. This is why the routine is short and tied to a cue. At first, a family member can remind you, and over time the goal is a habit you keep on your own [1].
- Minute 1: Open to yesterday’s page and read it.
- Minutes 2 to 4: Answer your daily prompts in short phrases or bullet points [9].
- Minute 5: Write one thing for tomorrow, close the book and put it back in its home.
During the day, you can jot quick notes on an index card or your phone and copy the ones that matter into your journal at night. Keep entries short, since writing down everything can feel overwhelming and long entries may never get read [8]. On a hard day, one line is enough to keep the habit going.
Prompts for your daily page
Prompts save you from staring at a blank page. Choose four to six that matter to you, and print them at the top of each page or on a bookmark. You do not need to answer every prompt every day.
Checklist from Safety Behind the Wheel Foundation
Daily prompt checklist
- Where did I go today, and what did I do?
- Who did I see, call or message? Are there names to remember?
- What did someone tell me that I need to keep, such as plans, news or instructions?
- What did I get done, even something small?
- What question came up for my care team?
- How did I feel? Rate energy, mood and any symptoms from 0 to 10.
- How did I sleep last night?
- What is one thing I want to do or remember tomorrow?
Writing down the dates of visits and what you did together helps when someone brings them up later [6]. Try to sum up new information in your own words instead of copying it, which brain injury fact sheets also suggest [10].
Comparison compiled by Safety Behind the Wheel Foundation
Sample daily page
| Prompt | Example entry |
|---|---|
| Where I went | Therapy at 10. Grocery store with my sister. |
| People and news | Therapist showed me two new stretches. The sheet is in my folder. Neighbor’s new dog is named Rocky. |
| What I got done | Did the stretches twice. Paid the water bill. |
| Question for my care team | Why do my headaches start after I read? |
| How I felt | Energy 5, mood 6, headache 3 in the afternoon |
| Sleep | Woke up twice. About 6 hours. |
| Tomorrow | Call the pharmacy about my refill. |
If you record a talk with a doctor or therapist on your phone, ask them first [11]. Then write a one line summary in your journal so you know the recording exists.
Writing about feelings, gently
The “how I felt” line can be a few numbers or words. Tracking mood next to sleep and activity can show you, over a few weeks, what helps and what drains you.
Some people also use a journal to work through hard feelings. In studies of expressive writing, people usually write about a stressful event for 15 to 20 minutes on a few days in a row [12]. A review found some health benefits, though the effects on mood were less steady [12]. People often feel worse right after writing, and a few groups with past trauma did worse overall [12].
You never have to write about the crash. If writing stirs up crash memories that leave you shaken, stop, close the book and tell your therapist or doctor about it. Writing can add to treatment, but it cannot replace it [12].
Be kind about the slips you write down. Mood and confidence affect memory, and NHS brain injury staff advise going easy on yourself about mistakes [9]. Try writing a slip plainly, such as “Missed the afternoon call. Moved it to Thursday,” and then move on.
Low mood is common after a brain injury: about half of people with a traumatic brain injury have depression in the first year [10]. If your journal shows weeks of low mood, poor sleep or lost interest in things you used to enjoy, tell your care team.
Get help right away
If you have thoughts of suicide or of harming yourself, the 988 Suicide and Crisis Lifeline is open day and night in the U.S. Call or text 988. If you are in danger now, call 911.
Review your journal each week
Patterns show up when you read several days at once, so pick one day a week and spend about 10 minutes with the last seven pages. Sunday evening and the morning before a therapy visit both work well.
Checklist from Safety Behind the Wheel Foundation
Weekly review checklist
- Read each day’s entry slowly
- Circle patterns, such as foggy days after poor sleep or busy days
- Copy any questions onto one list for your next appointment
- Count your wins and add the total to your wins page
- Note anything that keeps going wrong, so you can plan a fix
- Cross off finished items and carry over anything still open
Some people like to test themselves first by trying to recall what they did on Tuesday before checking the page. Rehabilitation guidelines list this kind of recall practice as a memory strategy [3]. The same guidelines also favor methods that limit mistakes while you learn [3]. If you often guess wrong, or guessing upsets you, read first and skip the quiz.
Over months, your pages can show small changes that are hard to notice from one day to the next. For other ways to measure progress, see how to tell whether your memory is improving.
Keep your journal private and safe
Your journal belongs to you, and you decide who reads it. Tell the people you live with whether they may look, since clear rules now can prevent hurt feelings later.
Some people split the journal into two parts, one for sharing with family or the care team and one for private thoughts. Tabs or a different color of paper make the line easy to see.
Checklist from Safety Behind the Wheel Foundation
Privacy checklist
- Never write passwords, PINs, bank or card numbers, or your Social Security number
- Leave your home address off the cover; a first name and phone number are enough
- Keep the journal in its home spot, not in the car or a bag you might set down
- Lock your phone with a passcode if you journal on it
- Turn on backup for a phone journal, or take photos of paper pages once a month
- Store full journals in a closed box or drawer
Paper diaries do get lost, so monthly photos of your pages are worth the few minutes [8]. Some couples share part of a digital journal, which lets one partner see what got done without nagging [8]. This works best when you both want to share.
When the journal is not working
Most people need a few tries to get a journal right. Guidelines say people with brain injury and their families should get training in how to use memory tools [3].
Comparison compiled by Safety Behind the Wheel Foundation
Common problems and fixes
| Problem | Try this |
|---|---|
| I forget to write | Tie it to a daily habit, set a phone alarm or leave the journal on your pillow |
| I cannot find it | Give it one home and return it there every time |
| It takes too long | Cut to three prompts or use tick boxes |
| Writing hurts or is slow | Use voice memos plus a one line summary |
| I never read it again | Put the weekly review on your calendar with a reminder |
| Reading it makes me sad | Start each review with your wins page |
An occupational therapist or a speech language pathologist can help you design pages that fit your goals, and your doctor can refer you to one. If fatigue keeps getting in the way, see why memory seems worse when you are tired.
Keep an eye on your health as well as your pages. Tell your care team if memory problems make daily life unsafe or harder to manage [13]. Some changes cannot wait for a regular visit. Sudden confusion, new weakness or numbness, trouble speaking, a seizure, or a severe or worsening headache means call 911 or go to the emergency room right away. If your memory slips fast over a few days, get medical care right away too. Keep our list of brain injury warning signs where your family can see it.
Questions to ask your care team
Question checklist from Safety Behind the Wheel Foundation
- What journal format would suit my memory, eyesight and hand strength?
- Could you look at my daily prompts and suggest changes?
- Should I try to recall my day before I read my journal, or read it first?
- Which patterns in my journal should I watch for?
- Would it help to bring my journal to my appointments?
- Can an occupational therapist or speech language pathologist help me set it up?
- Is it a good idea for me to write about the crash, or should I wait?
Frequently asked questions
Does journaling help memory after a brain injury?
A journal holds information outside your head, which can make daily life easier. Guidelines strongly support written and electronic memory aids after brain injury [3]. It will not restore lost memories, but it gives you a record you can check.
What should I write in a memory journal?
Write where you went, who you saw, what you got done, how you felt and one thing for tomorrow. Add questions for your care team as they come up, and keep each line short.
How long should a daily journal entry take?
About five minutes is enough for most people, and on hard days one line still counts. Save longer reading for a weekly review of about 10 minutes.
Is a paper journal or a phone app better for memory problems?
Neither is better for everyone, because paper has no screens or alerts while a phone is always with you and can back up your notes. Choose the one you will open every day.
Should my family read my memory journal?
That is your choice, and you can change your mind later. Some people share one section with family or the care team and keep another section private. Say the rules out loud so everyone knows them.
What is the difference between a memory journal and a planner?
A planner looks ahead to appointments and tasks, while a memory journal looks back at what happened. Many people use both side by side.
The bottom line
Recommendation from Safety Behind the Wheel Foundation
Start with one notebook or app, give it a home and spend five minutes at the same time each day on a few prompts. Review it once a week, keep private things private and ask your care team to help you adjust it until it fits your life.
Related articles
Sources and further reading
- 1Hart T, Sander A. “Memory and Traumatic Brain Injury.” Model Systems Knowledge Translation Center (MSKTC), 2016. msktc.org/…/memory-and-traumatic-brain-i…
- 2Davis E, Wolff J, Murdock R, Lopez MJ, Murphy KA. “The Utilization of Internal and External Memory Strategies in Evidence-Based Practice.” EBP Briefs, 2019. pearsonassessments.com/…/EBPV14A1.pdf
- 3Velikonja D, Ponsford J, et al. “INCOG 2.0 Guidelines for Cognitive Rehabilitation Following Traumatic Brain Injury, Part V: Memory.” Journal of Head Trauma Rehabilitation, 2023 (ASHA Evidence Map summary). apps.asha.org/…/63979679-1191-ed11-8141-0050…
- 4Schmitter-Edgecombe M, Fahy J, Whelan J, Long C. “Memory Remediation After Severe Closed Head Injury: Notebook Training Versus Supportive Therapy.” Journal of Consulting and Clinical Psychology, 1995. digitalcommons.memphis.edu/…/8201
- 5McKerracher G, Powell T, Oyebode J. “A single case experimental design comparing two memory notebook formats for a man with memory problems caused by traumatic brain injury.” Neuropsychological Rehabilitation, 2004. research.birmingham.ac.uk/…/a-single-case-experimental-d…
- 6Alberta Health Services, Calgary Brain Injury Program. “Memory.” MyHealth.Alberta.ca, 2021. myhealth.alberta.ca/…/memory
- 7Brain Injury Association of America. “Managing some common brain injury symptoms: Thinking and learning tips.” BIAA, 2026. biausa.org/…/Thinking-and-Learning-Tips.pdf
- 8Headway. “How to cope with memory problems after brain injury.” Headway, the brain injury association (UK), 2026. headway.org.uk/…/how-to-cope-with-memory-prob…
- 9Cheshire and Wirral Partnership NHS Foundation Trust. “Brain injury and memory” (acquired brain injury leaflet). NHS, 2020. cwp.nhs.uk/…/brain-injury-and-memory-acqu…
- 10Model Systems Knowledge Translation Center. “TBI Factsheet Booklet” (Depression After TBI; Cognitive Problems After TBI). MSKTC, 2021. msktc.org/…/21-15903_TBI_Factsheet_Bookl…
- 11Model Systems Knowledge Translation Center and American Institutes for Research. “Memory Problems After Traumatic Brain Injury (TBI)” infocomic. MSKTC, 2024. msktc.org/…/Infocomic-MemoryAfterTBI-508…
- 12Baikie KA, Wilhelm K. “Emotional and physical health benefits of expressive writing.” Advances in Psychiatric Treatment, 2005. sparq.stanford.edu/…/baikie_wilhelm_2005_-_emotio…
- 13Traumatic Brain Injury Center of Excellence. “Ways to Improve Your Memory Following Concussion/Mild Traumatic Brain Injury.” Defense Health Agency, 2012, reviewed 2021. health.mil/…/Ways-to-Improve-Your-Memory-…
This article reflects the safety priorities of occupational therapy and brain injury rehabilitation. It is general education, not medical advice. Check with your care team and official sources about your own situation. Reviewed October 2026.
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