Does Journaling Actually Help? The Secret to Unlocking Your Potential

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You have been seeing a lot on social media in recent years about the wonderful reasons to journal. And you may have even come across my own posts reflecting on my favorite journaling techniques and prompts. But, you’re hesitant…does journaling actually help? Will it make a difference in your productivity and wellbeing?

Well, let’s unpack that. In this post, I have created a deep dive into all things journaling to help you answer your burning question.

Does Journaling Actually Help?

Today, we are going to do a deep dive into journaling and why I believe that journaling does actually help you bring change and stability to your life. Journaling gives you an outlet to be yourself and reflect on your needs, wants, and desires. It allows your feelings to be heard and validated. And, it provides you with an opportunity to brain dump, plan, and set goals to achieve your dreams!

I could go on and on. But, I think it is important to take a step back and actually reflect on the practice of journaling. Especially, before I continue to show you how to incorporate it into your daily life and self care practices and which prompts to use.

So, let’s get into it.

What is Journaling?

So, if you are asking yourself ‘does journaling actually help’ it might make sense to start with the beginning.

Let’s cover the basics. First of all, you may have engaged in journaling in the past as a child if you ever kept a diary! That’s essentially what it is.

Journaling is the practice of writing down your thoughts, emotions, feelings, experiences, goals and reflections in a journal or notebook. It’s a therapeutic and creative way to express yourself and gain more self-awareness. There are different types of journaling with the most popular being freewrite, reflecting through prompts, and bullet journaling which we will get into later.

Journaling can be done at any time of the day especially if you have some thoughts or feelings you want to get out. Most often, people will journal in the morning as part of their morning routine or at night as part of their nightly routine. Journaling at either of these times can help set the intentions for your day or reflect on what happened and what you want for the next day.

And it shouldn’t be a chore! It should be something you look forward to because it helps you organize your thoughts and build your self-esteem! For those of us who deal with stress and anxiety on a regular basis, it is a great way to manage those emotions.

How Does Journaling Work?

Journaling works by providing a private space for self-expression and reflection. It forces you to sit down for a few moments frequently and be with your thoughts.

When you make a consistent habit of doing this, you start to notice you are not so consumed by certain feelings or thoughts because you have made it a habit of processing them.

By journaling regularly, you can process emotions, set goals, track your progress, and explore your thoughts and ideas in a structured or free-flowing manner. Overtime, you will start to notice changes in your own behaviors for the better. This is because you become more in tune with yourself and your needs!

What is the Difference Between Journaling and Bullet Journaling?

Traditional journaling involves writing in a narrative form such as free writing what you are feeling or your thoughts as well as responding to journal prompts.

Bullet journaling is a more structured method that uses bullet points, symbols, and lists to organize tasks, events, and thoughts. Bullet journaling is often used as a planner and can be more visually engaging.

An example of a bullet journal is my free daily wellness log which helps you track your self care habits, meal prep, and gives you space to reflect. It’s like your one stop shop for planning and reflecting!

But, at the end of the day it’s really up to you and your personal preference. For example, if you don’t enjoy writing or think that is a cumbersome or unenjoyable task, you may prefer to use a bullet journal which can help you visually map out your goals and thoughts.

However, maybe you enjoy sitting in your favorite corner of your home and writing down your thoughts, concerns, goals, and dreams as you watch the sunrise…or maybe watch the sunset.

It’s about finding a rhythm that works for you and your needs.

How to Start Journaling

Well really, to start journaling, all you need is a notebook, a pen, and a quiet space to reflect. You can try writing about your day, your thoughts, or any emotions you’re experiencing. Maybe something happened recently and you haven’t really had time to unpack it. Well, unpack it on the piece of paper in front of you!

But if you are not used to journaling, let alone writing, it can be hard to start. Maybe you find yourself staring at a blank piece of paper, unsure where to begin. I get it. I’ve been there.

That’s when journal prompts come in handy. They give you a launching point for your thoughts. Something to react to. That’s why I share the journal prompts I have found helpful in the hopes that it helps you all as well. You can find more of these related posts at the end of this article.

Generally speaking, there are no strict rules when it comes to journaling. Just start! You may surprise yourself. It’s about finding what works best for you and making journaling a regular habit!

Where to Buy Journaling Supplies or Journaling Stickers

Journaling stickers you say? Yes! Journaling should be something you look forward to doing. Adding stickers can help visualize moods, feelings, and different experiences you are reflecting on.

It can be a fun way to track progress on goals, and see how your feelings change overtime.

You can find journaling supplies and stickers at your local stationery and office supply stores, art supply shops, or online retailers. Specifically, online I would look at what Amazon has to offer as well as Etsy which is where you can find unique and custom products.

You’ll want to look for:

Journals/Notebooks
Pens
Washi Tapes
Stickers
Highlighters

…and other decorative elements to personalize your journaling experience. Again, think about making it something you look forward to!

How to Journal Your Feelings

If you are asking yourself ‘does journaling actually help’, you need to think about how open you are to reflecting on your feelings.

Have you considered your emotions and reactions to things? Do you brush them aside or do you allow yourself to feel the emotion. What is that process like for you?

To journal your feelings, you just simply have to start writing about how you feel in the moment whatever it is. You have to be honest and non-judgmental with yourself, and allow your emotions to flow onto the paper. It’s like you are putting your thoughts and feelings on a leaf and allowing it to float down a river!

It will feel weird at first, but eventually you will get used to it. You will see that writing about your feelings can help you gain insights and release pent-up emotions that you may have been harboring.

How Can Journaling Help With Managing Stress and Anxiety?

So, management of stress and anxiety is something I have worked overtime to improve. In addition to other lifestyle changes, it certainly helps to journal.

Journaling can help with management of stress and anxiety by providing a safe and private space to express emotions, thoughts, and worries. This, in turn, helps to reduce stress and anxiety levels.

Think about it. By writing and reflecting about what is going on in your life, it can help you gain perspective and clarity on courses of action to take or how to better manage a certain situation. It can also help you process your emotions and help you release their hold on you.

Some effective journaling techniques for stress and anxiety management include:

Gratitude Journaling – focusing on positive aspects of your life
Stream-of Consciousness Writing – letting your thoughts flow freely without bounds
Journal Prompts Focused on Coping Strategies – to help you learn different ways and tools you have to manage stress and anxiety
Bullet Journaling – to help you approach your situation in an organized manner and help you figure out an action plan for improvement

It almost serves as a form of self therapy or at least helps you get your thoughts down so you know what to discuss with your therapist at your next session!

How can journaling be used for manifesting goals?

We’re all about manifesting goals over here! Hold on, are you convinced yet that journaling does actually help you yet?

In addition to everything I mentioned earlier, journaling can be a powerful tool for manifesting goals. This is because it is a way for you to set intentions, visualize desired outcomes, and create action plans to achieve your wildest dreams.

Just by writing down your aspirations and regularly revisiting them, you’ll be able to reinforce your commitment and increase the likelihood of achieving your goals.

As you have read through this post, you are probably wondering what are the top benefits of journaling. Since this will help you decide whether or not journaling actually helps, I’ll answer that for you as well!

Pin it! Does Journaling Actually Help? Unlocking Your Potential

10 Surprising Benefits of Journaling

1. Enhanced Memory

While sometimes it genuinely is easier to just write down something quickly, it is good for improving retention and recall in the long run. Think about it, when you were in school, how often were you told to write something down instead of typing it?

2. Stress Reduction

Like I mentioned earlier, journaling serves as a form of emotional release. We easily keep things bottled up and let them overwhelm our mind. Constantly wondering about what if situations. Journaling about these feelings and thoughts and getting it out on paper can help manage and even reduce stress levels by helping you to release constant worrying.

3. Goal Manifestation

Manifestation only works if you take action even if it is little daily steps of reflecting and goal setting. Writing down your goals and aspirations can increase your chances of achieving them, because it helps clarify intentions, set actionable steps, and keep you focused on your objectives.

4. Improved Problem-Solving

Through journaling, you are able to reflect on any challenges you are facing. By giving yourself the space and opportunity to reflect on these challenges, you can open your mind to coming up with solutions. Even just re-reading past entries can help you gain a fresh perspective!

5. Improved Emotional Intelligence

I mean this is something we can all continuously work on. This is what helps us connect and engage with others! Regular journaling helps to promote improved self-awareness and emotional reflection which in turn will help you better understand your own emotions as well as the emotions of those around you.

6. Increased Creativity

You may find that while you are journaling, you unlock passions that were deeply buried in the mundane routine of life. Letting your thoughts freeflow is bound to release some additional creativity right? This is especially true if you tap into some dreams you have and imaginative thinking.

7. Boosted Mood

I am quite confident that once you start journaling, you will realize that you feel some weight lifted off your shoulder. When you write down negative thoughts holding you back, you release its grip on you. Furthermore, focusing on positive, gratitude centric prompts can help you build a more positive mindset for daily experiences!

8. May Improve Sleep Quality

This may be particularly true if you incorporate journal prompts into your evening wind down routine. Writing down thoughts and worries before bedtime can help clear your mind. With a clear mind, you will notice you start to fall asleep easier and don’t spend the night tossing and turning while mulling over something you’re anxious about.

9. Strengthened Self-Discipline

We are all seeking to procrastinate less and form better long lasting habits, am I right? Well, maintaining a regular journaling habit can cultivate that self-discipline and commitment you are looking for! It is a simple way to practice something that is a form of self care and encourages you to show up for yourself.

10. Enhanced Communication Skills

If you practice journaling regularly, you will likely notice you are better at articulating how you are feeling. Because of this, you will be able to communicate your thoughts or be able to show up better for someone else because it’s something you’ve been practicing!

So, does journaling actually help?

My answer is a resounding YES! In the long run, it will definitely improve your life and your mindset in so many ways. Maybe initially it will be tough for you to start, or maybe you will turn some stones that are tough for you to unpack, but overtime it will help you become a better version of yourself.

Frequently Asked Questions

The honest answer is this depends. Try different frequencies and see which work best for your lifestyle and routine. The most important thing is to be consistent, so pick a frequency and a time of day that you can actually commit to.

There are so many different ways to journal. Earlier, I mentioned traditional free write or prompt responses and bullet journaling. There are many other ways to get creative with your reflection and self expression. You can try art journaling, collage journaling (think vision boards), or incorporating drawings and doodles. You can also use different supplies to make the process more fun such as colorful pens, stickers, or washi tapes to decorate, label, and bring your entries to life.

You can use bullet journaling techniques, for example, to organize your thoughts and goals and create actionable steps. This can help you create more of a system to track your goals, progress, and any setbacks. Try doing this weekly or even daily to assess and update your action plan on a regular basis!

Most definitely! Journaling in general can enhance your creativity and inspiration. Try free writing, where you write everything that comes to mind non-stop for a set period of time. Alternatively, you can also use guided prompts to help spark new ideas as well which is particularly helpful if you are having a hard time knowing where to start.

That’s all for now with this post, if you enjoyed this article, you will definitely love some of my other posts related to journaling. You can find them below.

How do you all get creative with journaling? What are your thoughts? Does journaling actually help? Let me know in the comments below!