A practice that has improved my life has been… journaling.
What Journaling Does for Me
Through journaling, I’m able to get racing thoughts and ideas out of my head and onto paper. I can think consciously and clearly, and make the best next decision. I’m also able to capture emotions and feelings, and process them more consciously rather than letting them rattle around unchecked. It’s a brilliant antidote to the mental spinning that happens when worrying takes over.
Journaling alone has improved my mindset, my thinking capabilities, and my emotional intelligence. It’s helped me become more peaceful too, which, let’s be honest, is a lifelong journey.
The Science of Putting Pen to Paper
This isn’t just a personal hunch. Decades of research into expressive writing, much of it built on the work of psychologist James Pennebaker, links the simple act of translating our thoughts and feelings into words with better emotional processing and well-being. It seems that naming what’s going on inside us is a big part of making sense of it. Which is exactly why journaling can help us process difficult emotions without getting stuck in them.
Why So Many People Feel Overwhelmed
Yet I see so many people (and this isn’t to judge) who have all these amazing ideas, intentions, and things to do, but don’t write ANY of them down.
I’m like… 🤯
Then it clicked. That’s exactly why they forget stuff. They’ve simply got too much going on upstairs.
I forget things even though I journal often, so goodness knows how these people are feeling and managing it all!
You Don’t Need Hours, Just Minutes
Here’s the good news: it’s not like you have to journal for hours.
Simply writing down thoughts, ideas, and intentions on paper (ideally) or in the notes section of your phone will help cultivate more mental clarity. And I think we can all do with more of that.
It’s what I do throughout the day, every day. Then I review all of the notes at the end of the day.
Sure, I have my proper journal process too. But I’ve found that noticing thoughts, ideas, and intentions as they come into my awareness, and writing them down there and then, is a massive help for cultivating mental clarity.
This Week’s Idea: Start Writing More
So, that’s this week’s idea: start writing more.
Write down your intentions for each day, and the thoughts and ideas you have throughout the day as you notice them. Then watch how it leads to more mental clarity, and so much more.
Try it.
Key Takeaways for Journaling
- It clears the mind: Journaling gets racing thoughts and ideas out of your head and onto paper, which creates mental clarity.
- Better decisions: On paper you can think more clearly and make the best next decision, rather than spinning in your head.
- Emotional processing: Writing helps you capture and process emotions more consciously, building emotional intelligence over time.
- The science: Research on expressive writing links putting thoughts and feelings into words with better emotional processing and wellbeing.
- The problem it solves: Carrying every idea and intention in your head is why you forget things and feel overwhelmed.
- Minutes, not hours: A few lines on paper or in your phone’s notes is enough to feel the benefit.
- Luke’s method: Capture thoughts, ideas and intentions as they arise through the day, then review them all at the end of it.
- Where to start: Write your intentions each morning, then jot down thoughts as you notice them.
FAQs for Journaling
What are the benefits of journaling?
Journaling helps clear racing thoughts, think more clearly and process emotions, which can improve mindset, decision-making and emotional intelligence over time. Research on expressive writing links putting thoughts and feelings into words with better emotional processing and wellbeing. Many people also find it brings a greater sense of calm.
How do I start journaling?
Start small. Write down your intentions for the day, then capture thoughts, ideas and emotions as they come up, either on paper or in your phone’s notes. At the end of the day, review what you wrote. You do not need a fancy notebook or hours of time.
How long do I need to journal each day?
Only a few minutes. You do not have to journal for hours to feel the benefits. Simply jotting down thoughts, ideas and intentions as they arise, then reviewing them later, is enough to build mental clarity. Consistency matters far more than length.
Is it better to journal on paper or on my phone?
Paper is ideal for many people, as writing by hand can aid reflection, but your phone’s notes app works perfectly well too. The best option is the one you will actually use. What matters most is capturing your thoughts as they come, wherever is convenient.
What should I write about in a journal?
Write your intentions for the day, the ideas and thoughts you have as you notice them, and any emotions you want to process. There are no rules. The goal is to get what is in your head onto the page, so you can think, decide and feel more clearly.
Does journaling actually improve mental health?
It can help. Research on expressive writing links translating thoughts and feelings into words with reduced anxiety and better emotional processing, though results vary between people and it is not a substitute for professional support. For everyday clarity and calm, it is a simple, low-cost habit worth trying.
