“In the journal I do not just express myself more openly than I could to any person; I create myself.” – Susan Sontag
Research published in the Journal of Behavioral Medicine found that people who journal for 15-20 minutes daily showed a 23% reduction in stress and made better decisions within 8 weeks.
Why Journaling Works
As a career and executive coach, I’ve seen many people transform their lives through different methods. But nothing has impacted me more than my daily journaling practice. I remember a time when I was feeling overwhelmed with work and personal life, and journaling helped me gain clarity and manage my emotions. What began as writing down what I’m grateful for has become my go-to system for growth, managing emotions, and planning my future.
What Science Tells Us
Recent research shows why journaling is more than just writing in a notebook:
- A 2018 study in Frontiers in Behavioral Neuroscience found that writing increases activity in the brain’s prefrontal cortex – where we regulate emotions and make decisions.
- The University of Rochester Medical Center’s research shows journaling helps manage anxiety and stress by giving us a healthy way to process emotions.
- Studies in the Annals of Behavioral Medicine reveal that people who write about meaningful events feel and function better than those who write about casual topics.
My Daily Practice
Here’s how I use journaling throughout my day:
Evening Check-in
Every night, I:
- Write down three wins from today
- Plan three potential wins for tomorrow
- List five things I’m grateful for, including future events
- Write what I want (not what I need)
This approach helps me see my progress while setting myself up for tomorrow. I’m training my brain to expect good things by expressing gratitude for future events.
The Worry Session
I spend 5-10 minutes daily writing down my worries. This practice has changed how I handle stress. By giving my concerns their time slot, I can:
- Focus better throughout the day
- Keep my energy up
- Stop dwelling on problems
- Work through challenges more clearly
Self-Reflection
Regular journaling has helped me understand the following:
- What matters most to me
- How I handle situations
- Where I want to go
- What I need to work on
What Research Shows About Journaling
Studies consistently show that journaling:
1. Builds Emotional Intelligence
- People who journal regularly understand and manage their emotions better
2. Supports Mental Health
- Writing helps clear your mind and improve memory
3. Boosts Physical Health
- Writing about experiences can strengthen your immune system
4. Helps Reach Goals
- People who write down their goals are 42% more likely to achieve them
How to Start Journaling
Step 1: Pick Your Method
- Paper notebook
- Phone app
- Voice notes
- Bullet points
- Pictures and drawings
Step 2: Make Time
- Start with 5 minutes
- Pick the same time daily
- Connect it to something you already do
- Use reminders if needed
Step 3: Try These Prompts
Morning:
- What’s good about today?
- What’s most important today?
- How do I want to feel later?
Evening:
- What went well?
- What am I thankful for?
- What did I learn?
Step 4: Try Different Styles
1. Gratitude
- List what you’re thankful for
- Include future hopes
- Be specific
2. Wins
- Note your daily successes
- Track your progress
- Celebrate small wins
3. Reflection
- Process your feelings
- Work through problems
- Look for patterns
4. Future Planning
- Write about what you want
- Picture future success
- Focus on possibilities
5. Worries
- Set aside worry time
- Write freely
- Look for solutions
Making Journaling Stick
1. Start Small
- Five minutes is enough
- Focus on showing up daily
- Grow gradually
2. Keep It Simple
- Have your journal handy
- Use what works for you
- Use tech if it helps
3. Be Flexible
- Change what isn’t working
- Try new approaches
- Find your style
4. Look Back
- Review monthly
- Notice patterns
- Adjust as needed
Common Problems Solved
1. “No Time”
- Start with 5 minutes
- Write during breaks
- Combine with other habits
2. “Don’t Know What to Write”
- Use writing prompts
- Start with today’s events
- Write about one moment
3. “Can’t Keep Going”
- Set a reminder
- Tell a friend
- Track your progress
How It Helps at Work
My clients who journal regularly:
- Make more apparent career choices
- Handle stress better
- Lead more effectively
- Know themselves better
- Reach their goals more often
Moving Forward
Journaling isn’t a complex task – it’s just you and your thoughts. Through regular writing, you learn about yourself and plan better for the future. As you start or continue journaling, remember that doing it imperfectly is better than not doing it at all.
Start now. Grab something to write with. Take five minutes. Write one good thing. Note one success. The benefits start with your first word.
You will appreciate having these thoughts, insights, and victories written down.
