5 Reasons to Start Journaling Today

Self-reflection is key to maintaining a strong sense of identity and purpose – a big part of mental health and wellbeing. Providing a means to express yourself, journaling is a tried-and-true method for staying in tune with emotions, regulating emotional responses, and generating confidence.

1. Process emotions in a safe space. Journaling is low-stakes in the sense that no one has to know what you’re really thinking – unless you choose to share the journal entries. More often, a journal becomes a safe space for validating emotions – recognizing and acknowledging your deepest thoughts – without the immediate consequences of dealing with fallout. Many people use journaling as a way to blow off steam before composing themselves and determining what (and how) they want to communicate with others.

2. Let your creative brain play. Journaling is not about writing the next great American novel – it’s okay to make mistakes, doodle, cross things out, write with a gel pen and then a marker, experiment with words, cut & paste a collage, etc. This relaxed, freedom from rules is not only good for the nervous system, but it’s great for unlocking new perspectives. You might be surprised what your subconscious was holding in!

3. Improve cognitive thinking. Beyond the emotional benefits, journaling is fantastic for cognitive thinking. A journal entry may start by recalling the details of what you did today, working the brain’s memory muscles.

4. Easy, on-the-go self-care. Take your journal with you for a writing break anyplace, anytime. Even one minute of jotting down thoughts can be therapeutic.

5. Track your growth. Reading old journal entries can help you recognize patterns in your thought process and celebrate growth on your journey to wellbeing.

Anyone (That Includes You!) Can Journal Successfully

You don’t need a writing degree. You don’t need a fancy notebook. You don’t even need to stick to a schedule! The key to successful journaling is to be genuine when writing. Remember, no one has to see this! So be honest about your emotions – and don’t judge yourself. Journaling is first and foremost a place to get your thoughts out.

10 Writing Prompts to Start Journaling for Self-Care

Not sure what to write about? Use one of these prompts to kick things off.

1. Who are you today?

2. Finish this sentence: “My life would be incomplete without …”

3. What are your strengths when it comes to friendship? (examples: sense of humor, reliability, willingness to make time)

4. What is your favorite part of your personality? Is there part of your personality that you find more difficult to accept?

5. List three things you’re grateful for today.

6. Think about a current relationship in your life. What are three things working well in this relationship? What are three things that could be better?

7. What is something you look forward to in the near future?

8. Where were you 5 years ago? Where do you want to be 5 years from now?

9. Do your goals reflect your desires? Or do they reflect what other people (a parent, partner, friend, etc.) want for you?

10. Describe your ‘perfect’ day using all five senses.