There is no exact way to use this journal. I personally find myself more on track with my journaling when it is simple, yet set up for me to fill in as these pages provide. Hope this helps you as well! Just print, staple or put in a folder/binder and write daily. I left enough lines to elaborate for each topic, which I like to do often. But depending on my time, sometimes I write in words or phrases. Of course if you happen to skip a day you may go back and fill it in when you have time.