When In Doubt, Write It Out : Why You Should Journal 📝
ˢˢ014 | Practical ways to reflect, de-stress, and discover what really makes you tick
This past week,
I’ve been reflecting on how I’ve been journaling off and on for the past 10 years as a mental health tool in both good and bad times. Journaling isn’t just about unloading random thoughts (though that part is really helpful!) — it’s also a way to ask ourselves questions, validate our feelings, and spot patterns we might otherwise miss, shining a flashlight into the corners of our minds.
But if you’ve tried journaling before and it felt forced, I totally get it. I want to share a few journaling techniques I’ve used that might help you find clarity, spark creativity, and process emotions more effectively.
Let’s dive in.
🌟Journaling for Self-Discovery
Journaling isn’t reserved for “creative” people or those who love to write. It’s something I really believe can benefit everyone. Think of it as a conversation with yourself, sounds a bit cringe I know. 🫠 But this can become the space to explore your emotions, set goals, or solve problems without worrying about how it all sounds. Research even suggests that journaling can reduce stress, improve mental health, and boost emotional resilience. When you give shape to your thoughts, you often gain insights you’d otherwise miss, considering that most of us are always in go go go mode.
A few styles of journaling you may want to try:
Gratitude Journaling
Each day, write down 3 to 5 things you’re grateful for. They can be as big as winning a huge account at work or as small as getting the last free bagel at the office. I’ve found this to be helpful because it shifts your focus to what’s actually going right and it helps to train your brain to notice the good in your life. This practice is particularly great right before bed.
Stream-of-Consciousness / Morning Pages
Popularized by Julia Cameron in The Artist’s Way, morning pages involve writing three pages of whatever comes to mind first thing in the morning. No editing, no censoring — just free-flow thought. I personally love a good “brain dump,” and this is exactly that. You’ll clear out mental clutter, ideally spark some creativity, and maybe even reveal a hidden idea that’s been hiding in the deep dark depths of your noggin.
Prompt-Based Journaling
If all that seems like too much, I’d recommend using prompts to to get you going. A few examples might be:
“What’s one challenge I’m facing and how might I solve it?”
“What does success look like to me this week?”
“What did I learn from X”
“How did I feel about X?”
“What would I do differently next time?”
This takes the guesswork out and just lets you get to the nitty-gritty of journaling. Prompts can also be great to do on a recurring basis if you need to frequently revisit a specific goal or something similar. For example, like a weekly reset on Sundays to set yourself up for the week.
Visual Journaling
Combine sketches, doodles, or collages with short notes or captions. Sometimes, images capture emotions or ideas more vividly than words. This could be the move to unlock creativity if writing isn’t really your thing. I haven’t specifically tried this style, but it does sound fun.
Not sure which style suits you best? Experiment. The best part is there’s no “wrong” way to do this. This is just one of many avenues you can use to get your thoughts flowing without judgment or pressure.
For me, journaling has become a reliable space for self-check-ins and exploration; maybe it’ll become that for you, too. I know that whenever I’m overly stressed, I turn to my journal and within a few minutes of writing, I typically feel better.
Lastly, BE HONEST WITH YOURSELF! It’s worth reiterating that this is your personal safe space so write whatever the hell you want. We filter or switch up our words for the benefit of others so often — this should be your true 100% unfiltered self.
Don’t underestimate the power of getting things out of your head and onto a page.
🔹 Small Step to Try This Week:
Pick one journaling style and try it each day for a week, even if it’s just 5 minutes or a few sentences. At the end of the week, ask yourself how it felt. Did you notice any insights, shifts in mood, or creative sparks? Let me know in the comments.
🎯 Curated Gems
📝 Prompt Resource: Just a TON of journaling prompts
If you have no idea where to start, make a copy of this Google doc, which features a very wide range of journaling prompts.
🛠️ Tool: Day One App
I personally prefer a pen and paper for journaling, but when I’m on the move, having a reliable space for my thoughts is key. This digital journaling app offers reminders, password protection, and an easy way to catalog entries with photos. (Your notes app also would work just as well.)
📲 Upgrade Your Feed: Jason and Lauren Pak
Just like our mental health, taking care of our physical health is a must. Jason and Lauren offer a refreshing, down-to-earth approach to fitness and wellness. They focus on a lot of functional workouts that will not only get you fit but make you feel good as well without the hardcore “gym bro” vibe.
💡 What You’ll Get: Approachable guidance on movement, nutrition, and mindset.
📲 Follow Them: @jasonandlaurenpak
Journaling is a low-pressure, high-reward practice that could help you get to know yourself better, something we should all be striving to do in my opinion. Whether you’re jotting down bullet points of gratitude, free-writing your morning rambles, or sketching out the day’s highlights, give yourself permission to be imperfect. When you let your thoughts spill out completely unfiltered, I guarantee you’ll find hidden gems in the process.
With grateful love,
Ikey