Soft suggestion: You don't always have to journal.
If you're feeling down, or you've had a rough day, or you're in a weird state of mind, etc... yes, you want to journal about it to feel better because that's what everyone tells you to do and they promise it's going to help you feel 100 times better. They're saying that from experience and good intentions, and they're right. It does help.
But sometimes the last thing you want to do is to sit with your pen and notebook and dissect these things. Sometimes you don't want to vent, you don't want to open up and pour your thoughts and feelings out onto the pages. You just want to distance yourself from it.
And even on the good days, when journaling seems like a pleasant self-care activity, sometimes it's hard to express yourself, even to yourself. And sometimes you don't know how to respond to journal prompts.
It's okay. You don't always have to journal.
But you still want to feel better. So maybe... maybe you can study instead?
It doesn't have to be a nose-to-the-grindstone sort of studying. It can be a hobbyist style of studying.
Language learning is great. Don't feel pressured to commit yourself 100%. Just pick a foreign language at random. If they have a different alphabet / character system, just start with that. Write it down. Write down basic phrases. Repeat as many times as you like. Find bite-sized pieces of things to learn (Wiki articles, fun facts about the language / country of origin, etc.) And write it all down, like you would if you were journaling.
Not into language learning? S'ok. Pick something else to study. Something fun, something simple, non-stressful and easily digestible. Main events in the history of an ancient civilization of your interest. Basic theory of music. Fundamental physiological processes in animal or plant cells (things like respiration or photosynthesis). Industrial processes (how things are made). Rock formation.
There's really no limit. Something as simple as "How do birds make nests?" to arithmetic math drills.
The point is, tap into your curiosity and channel your focus into learning that new thing. Even for just 20 minutes. And remember to take notes and write it all down. The writing part is important because it's meditative. So if you feel the need to journal but also kinda don't want to, try studying instead.