Why journalling works (and how to find a style that fits you)
Take some time to reflect and record your feelings each day
Work can fill our minds with to-do lists, conversations, deadlines, ideas, worries. Add in personal things - appointments, family stuff, relationships and so on, and it’s easy to finish a day feeling like you’ve been busy all day but haven’t had a single clear thought.
That’s where journalling comes in.
Taking a few quiet minutes to write things down — thoughts, feelings, lessons, frustrations, wins — can help you process what’s happened, make sense of your reactions, and reset for what’s next. It’s one of the simplest (and cheapest) wellbeing tools there is.
Why bother? The benefits of journalling
Research over the years has shown that writing about your thoughts and emotions can lower stress, lift mood, and improve overall well-being. It’s a simple way to help your brain process what’s going on instead of letting worries swirl endlessly in the background.
Some of the biggest benefits people notice include:
Less stress and overwhelm. Writing things down can stop problems from feeling like a tangled mess in your head.
Better sleep and mood. A few quiet minutes of reflection before bed can help you unwind and clear mental clutter.
More self-awareness. Journalling helps you spot patterns — what’s working, what’s not, and what you might want to change.
A stronger sense of purpose. Over time, writing helps connect the dots between challenges and growth. You start to see how far you’ve come.
Different ways to journal (because there’s no “right” way)
You don’t need to fill pages every day or write anything profound. The best kind of journalling is the kind you’ll actually do. Here are a few easy ways to get started:
✏️ Handwritten journal
There’s something grounding about writing by hand. It slows your thoughts, engages your senses, and often feels more personal. Even a few lines a day can make a difference.
💻 Digital journalling
If you’re more of a typer, go digital. Use a notes app, a Google Doc, or a journalling app. The best thing about digital journalling is that it’s portable and searchable — great for tracking themes over time.
🕒 One-line-a-day
If you’re short on time (or energy), try writing just one sentence each day — something you noticed, felt, or appreciated. It’s quick, no-pressure, and surprisingly meaningful when you look back over time.
💭 Reflection question journal
If you’re not sure what to write, prompts can help. Try questions like:
“What do I need right now?”
“What am I grateful for?”
“What did I learn from today?”
Some journal apps will give you prompts or you can find some suggestions online.
📸 Photo journal
For visual thinkers, try documenting your days through photos. One photo a day, with a short caption, can help you slow down and notice the small things.
🌦️ Mood journal
Track your emotions or energy levels each day. Over time, patterns emerge — you start to see what lifts you up, what drains you, and how to take better care of yourself.
⭐️ Make a wins journal or a ta-da list
Using your journal to record your wins each day (however small) or writing a ta-da list of things you’ve achieved (instead of a to-do list) can help you recognise progress.
How to start (and actually keep going)
You don’t need a fancy journal, a quiet morning ritual, or a specific structure. Start small.
Set a timer for five minutes.
Write (or type) whatever comes to mind — no editing, no overthinking.
Stop when the timer’s up.
Some days you’ll write a lot, other days just a few words. Both count.