I write about two pages a day in my journal. I look forward to it every day. Usually I'll do a bit right after I wake up, then a bit before bed. I’ve been doing this most of my adult life. it comforts me more than I can say. Instructs me. It's one of my most favorite things to do!
My grandmother, Neva Daniel, was a college professor who taught (among many other things) therapeutic journaling. She was trained by Ira Progoff in a journaling technique that she fell in love with in the mid 1970's. Intensive journaling changed her life.
She shared her love of journaling in workshops around the world.
I am happily addicted to journaling as well. I don't use the Progoff technique but I start with my dreams every morning, any little snippet I can recall. Then at the end of the day I relate the contents of the day and am completely honest about all my feelings.
I use a Scrivener document on my computer, which I find most handy for all my writing projects.
The key, for me, is to be brutally honest even if l am not proud of my thoughts or emotions. They always shift!