A Simple Practice for Personal Growth

The Power of Journaling: A Personal Development Technique That Can Change Your Life

let’s talk about something that is so simple but has the potential to seriously transform your life: journaling. I know, I know—it might sound a little cliché or even boring at first. But hear me out. Journaling isn’t just about writing down your thoughts or keeping a diary. It’s a powerful personal development tool that can help you gain clarity, process emotions, set goals, and even improve your mental health. And the best part? It’s super simple and doesn’t require any fancy tools or training. All you need is a notebook, a pen, and a willingness to be honest with yourself.

I’ve been journaling on and off for years, a lot more off than on for sure, and I can honestly say it’s been one of the hardest habits for me to adopt but despite that it has added value to my life. If you’re looking for a way to level up your life, stick with me. I’m going to walk you through why journaling works, how to get started, and some practical tips to make it a habit.

Why Journaling Works: The Science Behind It

Before we get into the “how,” let’s talk about the “why.” Why is journaling such a powerful tool for personal development? Well, it turns out there’s quite a bit of research to back it up. Research has shown that expressive writing, which is essentially what journaling is, can have a profound impact on both mental and physical health.

One study published in the Journal of Clinical Psychology found that expressive writing can reduce symptoms of anxiety and depression, improve mood, and even boost immune function (Baikie & Wilhelm, 2005). The researchers suggest that writing about your thoughts and feelings helps you process them in a way that reduces their emotional intensity. In other words, when you put your feelings into words, they become less overwhelming. It’s not just about venting. Journaling also helps you gain clarity and perspective. When you write things down, you’re forced to organize your thoughts and make sense of them. This can help you identify patterns in your behavior, recognize triggers for negative emotions, and come up with solutions to problems. It’s like having a conversation with yourself but without the judgment or fear of being misunderstood.

All It Takes Is Some Simple Framework

So now that you have an understanding of why journaling is so beneficial, let’s talk about how to actually do it. The good news is, there’s no right or wrong way to journal. It’s a personal practice, and you can tailor it to fit your needs and preferences. But if you’re just starting out, here’s a simple framework to get you going:

Set Aside Time: Choose a time of day when you can write without distractions. It could be first thing in the morning, before bed, or during your lunch break. The key is to make it a consistent part of your routine.
Start Small: You don’t have to write pages and pages every day. Even just 5-10 minutes can make a difference. Start with a few sentences and see where it takes you.
Be Honest: This is your space, so don’t hold back. Write about what’s really on your mind, even if it’s uncomfortable. The more honest you are, the more benefits you’ll reap.
Use Prompts (If You Need Them): If you’re not sure what to write about, prompts can be a great way to get started. Here are a few ideas:
- What am I feeling right now, and why?
- What’s one thing I’m grateful for today?
- What’s been weighing on my mind lately?
- What’s one goal I want to achieve, and what steps can I take to get there?
Reflect and Review: Every now and then, go back and read what you’ve written. This can help you see patterns, track your progress, and gain insights into your thoughts and behaviors.

The Benefits of Journaling: What You Can Expect

Improved Mental Health: As I mentioned earlier, journaling can help reduce symptoms of anxiety and depression. It’s a safe space to process your emotions and work through difficult experiences.

Increased Self-Awareness: Writing about your thoughts and feelings helps you become more aware of them. This self-awareness is the first step toward making positive changes in your life.

Better Problem-Solving Skills: When you write about a problem, you’re forced to break it down and look at it from different angles. This can help you come up with creative solutions you might not have thought of otherwise.

Enhanced Creativity: Journaling can also be a great way to tap into your creative side. Whether you’re brainstorming ideas, writing poetry, or just doodling in the margins, journaling can help you think outside the box.

Stronger Relationships: Believe it or not, journaling can even improve your relationships. When you’re more in tune with your own emotions, you’re better equipped to communicate with others and empathize with their feelings.

Don’t Overthink It You’ll only Sabotage Yourself

Now, before you get too caught up in the “right” way to journal (there really is no right way), let me remind you: this is your practice. There’s no need to overthink it or put pressure on yourself to write something profound every day. Some days, your journal entry might be a few sentences about what you had for breakfast. Other days, it might be a deep dive into your fears and insecurities. Both are valid. The fact that you engage in the act of daily writing is what matters. Create a habit and establish a routine.

As Jordan Peterson says in his book 12 Rules for Life, “Compare yourself to who you were yesterday, not to who someone else is today” (Peterson, 2018, p. 60). This is great advice when it comes to journaling. Don’t compare your journal to anyone else’s. Dont worry about spelling, grammar, or structure just start writing. It’s not about being perfect or impressive, it’s about being honest and consistent.

A Spiritual Perspective: Journaling as a Form of Prayer

If you’re a person of faith, like myself, journaling can also be a powerful spiritual practice. In fact, it can be a form of prayer or meditation. When you write about your struggles, hopes, and dreams, you’re essentially bringing them before God. Seeing them written down will allow you the opportunity to pray aloud and share what you've written with God. It’s a way of surrendering your burdens and seeking guidance.

There’s a beautiful scripture in the Bible that speaks to this idea: “Cast all your anxiety on him because he cares for you” (1 Peter 5:7, NIV). Journaling can be a way of doing just that, writing all your burdens down and then casting them all on God and trusting Him to take care of them. It’s a way of acknowledging that you don’t have to carry everything on your own.

Practical Tips for Making Journaling a Habit

Keep things practical. If you’re ready to give journaling a try, here are some tips to help you make it a habit and not overwhelm yourself.

Keep It Simple: You don’t need a fancy notebook or a special pen. Just grab whatever you have on hand and start writing.

Set a Reminder: If you’re worried you’ll forget to journal, set a reminder on your phone or tie it to an existing habit (like brushing your teeth or having your morning coffee).

Be Patient: Like any new habit, journaling takes time to stick. Don’t get discouraged if you miss a day or two. Just pick up where you left off and keep going.

Experiment: If traditional journaling doesn’t resonate with you, try a different approach. You could try bullet journaling, gratitude journaling, or even art journaling. The key is to find what works for you.

Celebrate Small Wins: Every time you sit down to journal, give yourself a little pat on the back. You’re doing something good for yourself, and that’s worth celebrating.

Just Give It a Try

I hope you have found some practical value in this article and that you give journaling a shot. It’s such a simple practice, but it has the potential to make a big difference in your life. Whether you’re looking to improve your mental health, gain clarity, or just have a space to process your thoughts, journaling can help.

Remember, it’s not about being perfect or doing it “right.” It’s about showing up for yourself, even when it’s hard. As Jordan Peterson puts it, “The purpose of life is to find a mode of being that’s so meaningful that the fact that life is suffering is no longer relevant” (Peterson, 2018, p. 201). Journaling can be a step toward finding that mode of being, a way of making sense of the chaos and creating a life that feels meaningful and fulfilling.

References

Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Journal of Clinical Psychology, 61(12), 1299–1312. https://doi.org/10.1002/jclp.20198

Peterson, J. B. (2018). 12 Rules for Life: An Antidote to Chaos. Random House Canada.

The Holy Bible, New International Version. (2011). 1 Peter 5:7. Biblica, Inc. (Original work published 1973)