Benefits of journaling every day

There was a time when we all kept a secret diary filled with our teen drama and secrets. Many of us have probably forgotten how liberating it was to write down our feelings on paper. Journaling, as the term is coined now, has become increasingly popular in 2021. Here is a guide on what exactly is it and how to implement this practice to improve your mental health.

What is journaling?

Journaling is the act of writing down your stream of consciousness whether that be using prompts or freestyle in a notebook. Many studies have shown that keeping a journal is especially helpful if you struggle with anxiety, stress or depression.

Benefits of journaling

Clarify Thoughts

Doesn’t it feel good to just get everything off your chest once in a while? By writing down your thoughts or feelings, you experience emotional confrontation. This means you can visualise your problem in a clearer way and reflect on how you can overcome these feelings. The repeated process trains your brain to consider different perspectives and come up with solutions quicker.

Tackle Productivity

Journaling doesn’t only have to be a place of confession. Just use your notebook to achieve and set goals for yourself. Boost your productivity by writing down your daily, monthly or yearly goals and then breaking them down into more manageable chunks. By documenting your progress along the way there is an opportunity for you to view your accomplishments or adjust your pathway to success.

Improve Creativity

Sometimes it can be hard to express your feelings in words. Don’t be restricted to just writing your problems down - find the liberty to create something. Whether that be a drawing or writing poetry, journaling gives you the freedom to be as creative as you want.

How to start a journal

It’s simple - all you need is a notebook and a pen! It doesn’t have to be anything fancy. You can always treat yourself to some high stationary for a more luxurious experience, but that’s not essential.

The key to obtaining all the benefits of journaling is being consistent. Allocate 5-10 minutes every morning or night just to journal. If this still feels intimidating, try the 2 minute rule to form a habit. Simply task yourself to open your notebook, write for 2 minutes and then close it. Building up this habit will make sure you stay on track. Set a reminder on your phone to help prompt you when it’s time write.

Be easy on yourself. Some days you might have a lot of pent-up emotions and write 2-3 pages while other days you might only write half a page. Regardless of how much you write, be proud of yourself for picking up the pen. Look at your writing as personal relaxation time to down and de-stress.

Journal prompt ideas

Sometimes you need a little extra help you get your words flowing. Here are some prompts you can use.

Daily gratitude journal prompts

• Today I am grateful for…
• An accomplishment I am proud of today…
• How am I able to help myself and others today?
• What made me smile today?

Mental health journal prompts

• How are you feeling today?
• I overcame my anxiety/ stress by…
• What is worrying me right now?
• What are my intentions for the day?

Goal setting journal prompts

• In the next day/month/year I want to achieve…
• How am I closer to completing my goals today?
• What is holding me back from achieving my goal today?
• My priorities today are…

Try out different prompts to see what works for you. The beauty of this mental health practice is that you have complete control. Your mental health is just as important as your physical health!