How to Start a Pre-Pregnancy Journal and Why It Helps

BySamradni Pradhan
Updated: 26 Jun 2025, 9:25 am

A pre-pregnancy journal keeps track of all your feelings from the beginning of your motherhood journey. It helps you prepare physically, emotionally, and mentally for both conception and pregnancy. This blog explains what a pre-pregnancy journal is and how you can create one. It also includes the benefits of writing a journal for your overall well-being. By starting a journal, you can feel more confident and organised as you prepare for your pregnancy.

Pregatips.com
Planning for pregnancy is a significant step in life, and it involves more than just physical preparation. A major part of pregnancy also involves your emotional and mental well-being. One such helpful tool is maintaining a pre-pregnancy journal. This journal is a safe space for you to express your feelings and track your health.

In this article:


It is natural to wonder how or where to begin, but you do not have to worry. It's easy to start a pre-pregnancy journal once you understand its basic concept and what to write about.


What Is a Pre-Pregnancy Journal?

A pre-pregnancy journal is a personal notebook or digital document. It helps you record your thoughts, plans, and health goals before trying to conceive. It is your private space to reflect, stay focused, and organise the changes that happen before pregnancy.

There is no need for any fancy tools or expensive planners. You can start writing in a simple notebook or a notes app on your phone. The most important thing is to be aware of your goals in your conception journey.



Why Should You Keep a Pre-Pregnancy Journal?

While a pre-pregnancy journal is not a necessity, many women find that journaling provides emotional and mental support.

  1. Improves emotional well-being: Trying to get pregnant has its emotional challenges. Writing in a journal helps you process your feelings. It can evoke feelings of hope, nervousness, frustration, or excitement. It provides an outlet for you to release your emotions healthily
  2. Helps you track health and habits: Your doctor may advise you to track your cycle, weight, sleep patterns, and other health details. These are important health considerations when trying to conceive. A journal allows you to keep all of this in one place, making it easy to notice patterns and changes.
  3. Supports goal-setting and planning: You may want to exercise more, reduce stress, or eat healthier. Writing these goals down helps you stay motivated and measure your progress. It also makes it easier to share accurate information with your doctor.
  4. Builds a connection to your future baby: You can also build a connection with your coming baby by writing letters or notes. It turns your planning into a meaningful and memorable experience.


How to Start Your Pre-Pregnancy Journal

You can follow the steps outlined below to start a pre-pregnancy journal.

  1. Choose your format

Decide on the type of journal you want. It can be a spiral-bound paper notebook, a digital journal, or an app. Select something that feels comfortable for you to use regularly.

  1. Create sections or categories

Organise your journal into sections to make it easy to navigate. It will help you write in different aspects depending on what you want to focus on. You can include the following categories.

  • Cycle and Fertility Tracking
  • Diet and Exercise
  • Medical Appointments and Notes
  • Emotional Check-ins
  • Daily Reflections or Gratitude
  • Letters to Baby or Partner

  1. Start with a health snapshot

You can begin by writing about your current health conditions. This gives you a clear starting point to compare your progress.

  • Your menstrual cycle dates
  • Any health issues or medications
  • Supplements you are taking
  • Your current weight and energy levels
  • Lifestyle habits (sleep, smoking, alcohol, etc.)

  1. Write regularly, but do not pressure yourself

Some entries may be lengthy, while others are brief. The key is consistency and not perfection. Focus on writing at least 2 to 3 times per week.


What Should You Include in Your Journal?

You can write about the following aspects of your health and feelings in your journal.

  1. Cycle tracking: Note the start and end of your period, any spotting, ovulation symptoms (like changes in cervical mucus), and other cycle-related signs. This can help you predict fertile windows more accurately.
  2. Health goals and progress: Write down small, achievable goals like drinking more water, reducing caffeine, or getting better sleep. Track your progress weekly.
  3. Doctor visits and medical advice: Record advice from your gynaecologist or fertility specialist. Note any tests done, results, prescriptions, or follow-up appointments.
  4. Symptoms and feelings: Write about any physical symptoms (like bloating or fatigue) and emotional changes. You can easily identify patterns and help with stress management.
  5. Questions for your doctor: Keep a list of questions you want to ask at your next appointment. This prevents you from forgetting anything important.
  6. Positive affirmations or gratitude: Writing positive thoughts or things you are grateful for to lift your mood. It helps you stay hopeful, even on difficult days.
  7. Letters to your future baby: You can write notes to your future child about your dreams, hopes, or even everyday thoughts. This can be a nostalgic memory for you to look back on someday.

Tips to Make Journaling a Helpful Habit

The following tips can help you stay on track and help you maintain your journal.

  • Set a specific time to write, like before bed or after breakfast
  • Keep your journal visible so you remember to use it
  • Do not judge your writing, as it is only for you
  • Add photos or mementoes, like appointment cards or ultrasound pictures, later on
  • Review older entries occasionally to see how far you have come


How Journaling Supports Your Mental and Reproductive Health?

You may not understand the impact of stress on your fertility. High-stress levels may interfere with ovulation and hormonal balance. Journaling provides a calm and private space for reflection and worry management.

It also releases your mental pressure. Additionally, journaling helps you stay motivated even when you face challenges with conception. It keeps your focus on your mindset, health habits, and awareness.


When to Start Your Pre-Pregnancy Journal?

The ideal time to start a journal is as soon as you decide to try for a baby. It is even better to start it during your planning phase. You will be able to track changes over time if you start earlier.

Even if you have already started trying, journaling can still benefit you in many ways. You can adapt it at any stage of your fertility journey. Starting a pre-pregnancy journal helps you prepare for the journey of motherhood ahead. It helps you understand your emotions, track your health, and stay focused on your goals.

Journaling not only prepares you for pregnancy but also allows you to grow and stay strong. It can be a reminder of your special and personal conception journey.

FAQs on How to Start a Pre-Pregnancy Journal and Why It Helps

  1. Do I need to write in my journal every day?
    You don't have to write every day because not all days are the same. However, the important thing is to write as often as you can. You can write two or three times a week and be consistent.
  2. Can I use a mobile app instead of a notebook?
    You can use digital tools or apps if it is more convenient. Some apps even allow fertility tracking. It is up to you to choose the format that can help you stay organised.
  3. What if I’m not good at writing?
    You do not need writing skills for journaling, as it is meant only for you. You can write simple notes, bullet points, or even doodle. Your focus is to reflect on your health and emotions, not on perfection.
Disclaimer: Medically approved by Dr Kavyashree T S, Consultant – Obstetrician and Gynecologist at Motherhood, Hospitals, HRBR Layout, Bengaluru.