James' World 2

“Journaling is mindfulness in motion,” says Lisann Valentin, a Shamanic life coach. It shines a spotlight on the invaluable things in your life that you might not always recognize.

1. Journaling may help reduce stress

“Journaling can be a great pressure-releasing valve when we feel overwhelmed or simply have a lot going on internally,” says Amy Hoyt, PhD, founder of Mending Trauma.

A 2019 studyTrusted Source of patients, families, and healthcare practitioners from a children’s hospital reported a reduction in stress levels after completing this journaling exercise:

• write three things you’re grateful for
• write the story of your life in six words
• write three wishes you have

In a follow-up studyTrusted Source 12 to 18 months later, 85% of the participants reported that the writing exercise was helpful. 59% continued using writing to cope with stress.

2. Journaling may boost health and well-being 

A 2018 research review suggests that writing about your deepest thoughts and feelings may contribute to:

• fewer stress-related doctor visits
• lower blood pressure
• improved mood
• greater well-being

A 2018 studyTrusted Source of 70 adults with medical conditions and anxiety found that writing about positive experiences, like gratitude, for 12 weeks was linked to reduced distress and increased well-being.

After a month, participants reported fewer symptoms of depression and anxiety. After the second month, participants reported greater resilience.

3. Journaling encourages space from negative thoughts

When negative or worried thoughts arise, it’s easy to get caught up in them.

Jotting down your thoughts, however, “creates space and distance to consider them in a more objective way,” says Sabrina Romanoff, PsyD, a clinical psychologist in New York City.

This distance is called cognitive defusion, a helpful concept from acceptance and commitment therapy. “The idea is that you are not your thoughts, emotions, or physical symptoms; instead, you are the context in which they occur,” says Romanoff.

If your thoughts aren’t serving you, you don’t have to believe them. You can use journaling to see your thoughts as separate from you.

To further underscore this separation as you journal, try adding this phrase: “I’m having the thought that…”

4. Journaling provides a way to process emotions

Emotions have a way of popping up and affecting actions — with or without awareness.

Journaling allows you to process your emotions in a safe, contained space. Naming and accepting the specific emotions you’re experiencing may have a positive effectTrusted Source. Difficult emotions become less overwhelming and easier to manage.

5. Journaling may help you figure out your next step

Writing down your thoughts and feelings about a situation is the first step in understanding how best to proceed. Once you’ve journaled, you might find that your emotions are trying to tell you something.

Seeing your concerns, questions, and emotions in ink may give you a clearer picture of your needs. Even a list of pros and cons can provide deeper insight into your desires.

6. Journaling deepens self-discovery

Think of yourself as a puzzle: You get to discover a different piece or pattern every single day.

Journaling provides a pause to help us reconnect and rediscover who we are. When we write, we learn our:

• preferences
• pain points
• fears
• favorites
• dreams

We are constantly evolving. Journaling helps us:

• listen
• bear witness to these changes
• get to know ourselves better

9 tips to start

Whether new to journaling or returning, try these tips for building a sustainable habit:

1. Take a micro-step

At the start, try not to bite off more than you can chew. Hoyt explains, “Micro-steps are less likely to be rejected by the brain, whereas large sweeping changes can feel unsafe, and we may give up.”

She suggests setting a timer for just 1 or 2 minutes for your journaling session.

2. Pick simple tools

Start with whatever method is easiest to incorporate into your routine, says Romanoff, like: