- Journaling helps mental well-being by reducing stress and anxiety, as scientific studies and the experience of those who practice it regularly show.
- There are no strict rules: you can write freely, follow structured methods or use digital tools, adapting the habit to your needs.
- It takes very little to get started: choose your preferred writing instrument and find a time of day to devote to yourself.
In recent years, more and more people have discovered journaling as a tool for personal well-being. Although keeping a journal is certainly not new, it is experiencing something of a renaissance today. There are no rules for how to start journaling: some people prefer to keep a gratitude journal, some use journaling to track their personal progress, and some use it as an outlet for managing stress and emotions. No matter how you write, the important thing is to do it.
The benefits of journaling
Writing is not just a mental exercise: numerous scientific studies show that it can have real effects on psychological well-being. Research published in the Journal of the American Medical Association showed that people who regularly write about their thoughts and emotions can experience a reduction in symptoms of anxiety and depression. Another study showed that devoting 15 minutes a day to journaling for at least a month can improve overall well-being and reduce stress, even on those who have to live with chronic illness.
Why does it work? Writing helps organise thoughts, process experiences, and develop greater self-awareness. It is like having a conversation with yourself, but without interruptions or external judgments.
How to start and maintain the habit
If you’re curious about journaling but don’t know where to begin, here are some tips to make it simple and sustainable:
- Choose a tool you like: a nice-looking notebook, a writing app, or even just the “notes” app on your phone. The important thing is that you feel like using it.
- Don’t worry about the form: you don’t have to write perfect sentences or full pages. Even a few lines can make a difference.
- Find your ideal time: in the morning, in the evening or during a break. Pairing writing with an established habit, such as drinking coffee, can help maintain it over time.
- Experiment with different types of journaling: gratitude journaling, free writing, goal lists, try it out and see what works best for you.
- Don’t be too rigid: skipping a day isn’t a failure. The important thing is to return to it when you need it.
In the long run, journaling can become a powerful tool for personal growth. And who knows, maybe someday flipping through old pages will make you realize how much you have changed and grown over time.