The Power of Writing it Down: Discover the Benefits of Journaling

Find out how journaling can improve your well-being

So you have heard people talking about journaling but are not sure what exactly it means and whether it is right for you?

Well, you have come to the right place. Let's explore the world of journaling together.

What is Journaling?

In simple terms, journaling can be defined as the act of getting thoughts out of your mind and bringing them into physical world using words. Traditionally this involved writing in a notebook or diary but now in the tech-savvy world, several digital devices and apps are available to record your thoughts.

Though previously considered to be an activity for professional writers, Journaling is now practiced by people of all industries regardless of age.

What Are The Benefits of Journaling?

The idea of journaling has been around for centuries and many prominent people like Leonardo Da Vinci, Benjamin Franklin, Mark Twain have kept journals throughout their lifetimes.

Now multiple studies have shown that journaling has a wide-range of benefits from improved mental health to sparking "aha moments".

Journaling Helps to Improve Mental Health

Hundreds of studies conducted over the years have shown the positive impact of journaling on mental health.

The seemingly simple act of writing down your thoughts and feelings can provide better understanding of the situation helping you to calm down and feel less stressful.

According to one study, participants who had experienced recent trauma showed significant improvement in their resilience and reduction in depression symptoms after a six-week writing program.

“I can shake off everything as I write; my sorrows disappear, my courage is reborn.” - Anne Frank 

Even if you are not ready to pen down your uncomfortable experience, just writing about the things you are grateful for (popularly called gratitude journal) can put you in a positive mindset improving your overall wellbeing.

Journaling Improves Memory

It's a well-known fact that we remember better when we write things down.

And now a study of university students and recent graduates has revealed that writing on physical paper can lead to more brain activity in areas associated with language, imaginary visualization, and in the hippocampus (an area known to be important for memory and navigation) when remembering the information an hour later.

So pick a pen and paper the next time you want to retain information for a long time.

Journaling Enhances Creativity

Journaling is a very personal endeavor and you are writing for yourself. So it becomes a safe place to let your ideas flow uninterrupted without any judgements. Many people have claimed that some of their best ideas came to them while scribing freely without evaluating. 

One of the popular examples is the "Morning Pages" exercise recommended by Julia Cameron which involves writing freely first thing in the morning about whatever crosses your mind.

That’s why I keep a journal – not for chatter but for mostly the images that flow into the mind or little ideas. - Jim Harrison

Journaling Helps You Achieve Goals

This might sound unlikely but there is enough evidence to show that it actually works.

Several life and business coaches like Tony Robbins, Bob Proctor emphasize that writing down your goals clearly is the first step towards achieving them.

Journaling forces you to focus on a particular idea or thought and once you have written down your main goal, you can break it down to smaller targets and direct your time and effort effectively and increasing your chances of attaining the goal.

How To Start Journaling

Now that you know about the benefits of journaling, I am sure you would want to use it to improve your life. Below are some tips for getting started -

• Journaling is a habit and like any new healthy habit it will require discipline at first. So first of all make a commitment to yourself that you will practice journaling for at least thirty days. 
• There are many different types of journals to choose from, including traditional bound notebooks, digital journals, and bullet journals. But don't get caught up in the frills. The objective is to start journaling and for that all you need is a notebook and a pen. You can pick up anything you find convenient and comfortable to write upon e.g. some people like to write on letter size ruled notebooks while some prefer A5 bullet journals.
• Choose a place where you feel relaxed and free from distractions. This could be anywhere from a cozy corner at home, bench in a park or a table at your favorite café.
• Set aside a regular time to write - whether it's first thing in the morning or mid-day or before bed at night - and stick to it. That doesn't mean that you cannot write at other times e.g. let's say that you decide to write about ideas in the morning and you have some new idea popping in your head during evening, then write it down immediately without waiting till the morning.
• Don't feel like you have to write for hours each day. Start small, with just five-ten minutes each day, and gradually increase the time as you become more comfortable with the process.
• Write freely about whatever comes to your mind without worrying about grammar or of any judgement. This is for your eyes only. So be honest in your writing.
• If you are drawing a blank (and you are not alone in that) then start by writing about the things that you are grateful for in your life. Or write about what you did during the day - what did you eat - did you like the food ? Why or why not? Whom did you talk to? How was the interaction? 
• Don’t try to be Shakespeare, unless of course you like quoting "The Bard". And that's another thing you can do - write about books or people you like and why.
• Another useful technique is to use journaling prompts. These can be easily found online.

 These are just some tips to get you started. But in the end only you can decide what works for you.

 “Start writing, no matter what. The water does not flow until the faucet is turned on.” ― Louis L'Amour

Conclusion

There is enough research to show that journaling is an effective tool to understand your thoughts and feelings and improve your overall wellbeing. There are no set rules to journaling. It doesn't matter how, when and what you write, only that you do it consistently.

So start journaling your way to a better life today.