Journaling is one of the simplest practices for getting to know yourself. All you need is a notebook and a few minutes. You don’t have to write beautifully or a lot; you just have to be honest.
Here are seven reasons to keep a journal.
1. It helps you see your thoughts clearly
Writing slows your thoughts down so you can see them more clearly. A worry that feels huge in your head often looks smaller on paper.
2. It helps you understand your feelings
Putting feelings into words can help you make sense of them and notice what they’re telling you.
3. It helps you notice patterns
Over time, a journal can reveal patterns in your moods, habits and reactions that you might otherwise miss.
4. It’s a place for gratitude
Writing down a few things you’re grateful for can help you notice the good in your life.
5. It helps you remember
A journal holds the small moments, ideas and lessons that might otherwise be forgotten.
6. It supports your goals
Writing about what you want, and the steps you’re taking, can help you stay focused and notice your progress.
7. It gives you a private, judgement-free space
Your journal is just for you. You can write anything without worrying about what others think.
Journaling your way
There’s no right way to journal. You might write a few lines each night, use prompts or simply jot down thoughts when you feel like it. If writing ever feels like a chore, take a break.
Simple prompts to start
- How am I feeling right now?
- What’s on my mind today?
- What’s one thing I’m grateful for?
- What did I learn today?
How little is enough
Tonight, write three sentences in a notebook about your day.
For more, read 7 ways to clear your mind of negative thinking.
When you’re ready to go a little deeper, the Guides page has a guided journal for walking through change at your own pace.