Journalling has honestly been one of the best things I’ve started on my journey of healing and self-growth. At first, I didn’t really know what to write—I’d stare at the blank page, overthinking every word. But once I let go of the idea that it had to be perfect and just started writing, something clicked.
Now, journalling feels like a safe space. It helps me clear my mind, sort through my emotions, and track how far I’ve come. Whether I’m writing about my goals, frustrations, or just random thoughts from the day, putting pen to paper (or fingers to keyboard) has become a daily habit I actually look forward to.
If you’ve ever thought about starting a journal but didn’t know where to begin, this post is for you. Let’s talk about why journalling is such a powerful practice and how you can start using it to bring more clarity, peace, and growth into your life.
Why Journalling is Important
I used to think journaling was just about writing down what happened in my day—like keeping a diary. But the more I did it, the more I realized it’s actually a powerful tool for the brain and emotional well-being. And guess what? Science backs this up in so many ways.
Here’s why journalling is more than just putting words on paper—it’s actually helping your mind and body in ways you might not even realize.
1. Journalling Helps Reduce Stress & Anxiety
Ever feel like your thoughts are all over the place? Writing them down can help untangle the mental mess. Studies show that expressive writing lowers stress levels and reduces overthinking (Pennebaker, 1997). In fact, a study published in the Journal of Affective Disorders found that people who journaled about their emotions had lower anxiety levels compared to those who didn’t.
And if you’ve ever had a hard time falling asleep because your brain won’t shut up? A 2018 study in Behavioral Sleep Medicine found that writing down worries before bed can actually help you fall asleep faster. So basically, journalling is like a mental declutter session before bed.
2. Journalling Strengthens Memory & Brain Function
There’s a reason teachers always told us to “write it down” if we wanted to remember something. Neuroscientists say that handwriting activates parts of the brain linked to memory and comprehension (Mueller & Oppenheimer, 2014).
In fact, research from the University of Tokyo found that people who wrote things down by hand had stronger recall than those who typed. So if you’re looking to boost brainpower, grab a pen!
3. Writing Helps Heal Emotional Wounds
Life can be tough, and bottling up emotions only makes it harder. Studies show that journalling about trauma or difficult experiences can actually speed up emotional healing (Smyth et al., 2018). When people wrote about their emotions for just 15–20 minutes a day over a few days, they reported feeling less depressed and more in control.
A study published in JAMA Psychiatry even found that journalling helped people with PTSD reduce their symptoms over time. So if you’re carrying heavy emotions, getting them out on paper might be a game-changer.
4. Journalling Helps You Set & Achieve Goals
Writing down goals makes you 42% more likely to achieve them (Dr. Gail Matthews, Dominican University). Why? Because seeing them on paper helps your brain take them more seriously.
Journalling can also keep you accountable—when you track your progress (even the small wins), it builds momentum and motivation. Plus, it’s satisfying to look back and see how much you’ve accomplished!
5. Gratitude Journalling Can Literally Make You Happier
Writing down three things you’re grateful for every day has been shown to increase happiness and lower stress hormones (Emmons & McCullough, 2003). Gratitude journalling shifts your focus from what’s going wrong to what’s going right, which rewires your brain for a more positive outlook.
In a 10-week study, people who kept a gratitude journal felt more optimistic and even exercised more than those who didn’t. So, if you want a simple way to boost your mood, gratitude journalling is an easy habit to start.
How to Start Journalling (Without Overthinking It)
Okay, so you’re convinced journalling is a good idea. But now what? How do you actually start without staring at a blank page for 20 minutes?
The good news? There’s no right or wrong way to journal. The key is to find what works for you and just start writing. Here’s how:
1. Pick Your Journalling Style (No Fancy Notebook Required)
First things first—figure out what feels best:
🖊️ Handwritten Notebook – More personal and proven to help with memory retention (Mueller & Oppenheimer, 2014).
💻 Digital Journal (Google Docs, Notion, or Notes App) – Easier to access and organize.
🎙️ Voice Journalling – If writing feels overwhelming, try recording your thoughts instead.
Don’t stress about aesthetics. You don’t need a Pinterest-perfect bullet journal. Messy notes in an old notebook work just as well.
2. Set a Time (Even If It’s Just 5 Minutes)
Journalling isn’t about how much you write—it’s about consistency. Pick a time that works for you:
- Morning journalling = Good for setting intentions & clearing your mind.
- Night journalling = Best for reflecting on your day & unwinding before bed.
- On-the-go journalling = Write whenever a thought pops up (perfect for Notes app users).
Even just 5 minutes a day can make a difference. If you only have time to jot down one sentence, that’s still journalling!
3. Use Prompts (So You’re Not Staring at a Blank Page)
If you don’t know where to start, try these simple prompts:
📌 What’s on my mind right now?
📌 What’s one thing I’m grateful for today?
📌 How am I feeling? (And why?)
📌 What’s one small win I had today?
📌 If I could give my past self advice, what would it be?
These questions take the pressure off—you don’t need to write a novel, just write whatever comes to mind.
4. Let Go of “Perfect” Writing
Journalling is not an essay. No one is grading your grammar or judging your thoughts. Your journal is your safe space to be completely honest.
If you need permission to be messy, here it is: Your journal is for YOU. It doesn’t need to sound “deep” or “smart.” Just write like you’re talking to a friend (or future you).
5. Experiment with Different Journalling Methods
If traditional journalling doesn’t click for you, try:
✅ Gratitude Journalling – Write 3 things you’re grateful for each day.
✅ Brain Dump Journalling – Write everything on your mind, unfiltered.
✅ One-Line-a-Day Journalling – Write just one sentence per day.
✅ Bullet Journalling – Keep it short and to the point.
✅ Letter to Yourself – Write to your past or future self.
No method is better than the other—just find what feels right.
Conclusion
Journalling isn’t about perfection or writing every day—it’s about showing up for yourself in the simplest way possible. It’s your space to process emotions, track growth, and even just let your mind wander without judgment. Whether you write for five minutes or 30, the key is consistency and finding what works for you.
As you start this journaling journey, remember it’s not about how much you write, but how it helps you connect with yourself. Over time, you’ll notice the little shifts in your mindset and mood—and that’s the magic of it.
So, grab that pen or open your phone, and start journaling. You never know what might come up, but I can promise you this: it’ll be worth it.
Remember, it all starts with self love
-M
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