Private journaling without keeping it

Write, then destroy

Set a timer for three to ten minutes, write without editing, then delete the file or discard the paper. Knowing it will disappear can reduce self-censorship.

Three lines are enough

• What happened, using observable facts.
• What I felt and noticed in my body.
• One need or one small next step.

Protect the writing space

Store or destroy paper appropriately. Digitally, prefer tools with clear data practices, lock your device, and avoid secrets that could cause harm if exposed.

When should you keep it?

Keep notes that reveal patterns or support professional care. Words that only needed to be spoken once are allowed to disappear.