How do I get started with an AI journaling app?
By Siri Bandagiriye · Read the privacy policy, start with something small and true about your day, try one guided practice, note one small step for tomorrow, and after a week ask yourself honestly whether it's helping.
- Download it and read the privacy policy first.
- Start with something small and true: how today actually went.
- Try one guided practice, like a breathing exercise or body scan.
- At the end, note one small step for tomorrow.
- After a week, ask yourself honestly whether it's helping.
In Saati, setup takes a few minutes. You pick a nickname and what you'd like support with. Then you can start talking, by voice or text.
What the research says
In a randomized trial with 70 adults with elevated anxiety, short online journaling sessions of 15 minutes, 3 days a week, reduced distress and improved well-being.1
A Calgary-led review of 20 randomized trials found journaling gave a small to moderate benefit, though the studies varied widely, so it works best alongside other care.2
The APA notes AI can help with organizing thoughts and prompting reflection, and reminds people to be mindful of what personal information they share with AI tools.3
Written by Siri Bandagiriye
I've been a Buddhist monk and mindfulness teacher for 30 years, and for six years a chaplain with Correctional Service Canada, sitting with people in crisis. I built Saati in Halifax as a companion for the ordinary hard days. If you'd like to see what it's like, it's free to try.
References
- JMIR Mental Health, Smyth et al., Online Positive Affect Journaling RCT (2018)
- Family Medicine and Community Health, Sohal et al., Efficacy of journaling in the management of mental illness (2022)
- American Psychological Association, Guide to navigating AI-generated advice thoughtfully and safely (2026)