9 reasons why you should start journaling

Journaling facilitates personal growth

We grow through what we write about. Whether you reflect on things you could do better next time, create plans for the future, clear your head so that you could allocate your energy more effectively, or get specific about your goals and dreams so that you can start pursuing them, journaling will be your ally along the way. Think about it as your personal coach thatโ€™s always available to help you.

Journaling promotes good health and well-being

Medical research estimates that roughly 90% of all diseases are stress related. Journaling, because it alleviates stress levels, has an overall positive impact on our health. This research from Cambridge University suggests that journaling may contribute to improved immune system functioning, reduced blood pressure, improved lung and liver function, reduced depressive symptoms, and an improved mood.

Journaling helps to reduce stress

There have been numerous studies done, like for example this one from The Pennsylvania State University, that prove the positive effects of journaling on oneโ€™s stress levels. When you feel overwhelmed or have a lot going on internally, journaling can help to release this pressure and feel more at ease.

Journaling improves mental clarity and focus

One of the best things about journaling is that it helps you to clear mental clutter. The science behind it is very simple: when you have a problem and write about it, you move it from your head to paper. This helps you to problem-solve instead of problem-store.

Journaling helps to find space from negative thoughts

Just like mindfulness meditation, journaling helps to create more space between the observer (you), and the object (thought or emotion). It is easy to get caught up in catastrophic stories when worrying thoughts arise. Journaling helps to consider them in a more objective way and see them for what they are. If your thoughts arenโ€™t serving you, you don't have to believe them.

Journaling helps to process emotions and traumas

The fast pace of the modern world nudges us to move about our days either ignoring our emotions or actively pushing them down. As a result we experience tension in the body which sometimes turns into a more serious problem. Journaling helps us to process what weโ€™re going through in a safe container.

Journaling helps to figure out next steps

Writing down what we experienced allows us to see everything with more clarity and helps to decide what would be the best way to proceed. You can write about the situation extensively, or just stick to a good old list of pros and cons.

Journaling deepens self-discovery

Journaling is how we can reconnect with ourselves and find out who we are. You can think of yourself as a puzzle and journaling is one of the ways of collecting the pieces of the puzzle so that you can bit by bit discover who you are.

Journaling helps to achieve goals and manifest dreams

To get where we want to go we first need to get clear about the destination. Journaling helps to get more organized and structured in our life so that we can figure out what it is that we want and what steps we need to take in order to get that.

Start journaling in 3 steps


Create a writing routine that works for you

To reap the most benefits you want journaling to become a habit. Find out when it works for you the best to journal: morning, evening, or during a lunch break? Also remember to be kind to yourself when you break the routine.It is ok to skip a couple of days or change your routine every now and then if it doesnโ€™t work for you. Journaling should not feel like another thing on your to-do list that causes you stress.


Let go of judgements.

Journaling doesn’t need to be anything else than a raw piece of who you are at the moment. Kindly ask your inner critic to step aside because thereโ€™s not right or wrong in journaling. Practice self-compassion and donโ€™t worry about spelling or grammar, because youโ€™re writing only for yourself. Be as authentic and hones as you can be.


Use journaling prompts to get you started.

Staring at a blank page can be invigorating, but it can also be stress-inducing. Journaling prompts are a great way to get writing when you donโ€™t know what to write about, or want to dive deeper into a specific topic. I created two journals to guide you on your self-discovery journey. โ€œDate with yourSelfโ€ is a printed book that will help you to explore the topics of new-beginnings, growth, self love, and emotional literacy in three chapters and more than 60 prompts. โ€œJournal your heart outโ€ is an ebook filled with 365 journaling prompts on various topics.