The power of journaling

7 great benefits of journaling

  1. Increases your creativity.  Have you ever noticed that you tend to have your best ideas when your brain is relaxed, when you are doing simple repetitive tasks like walking or washing up? It’s difficult for your mind to hold onto these light-bulb moments unless you write them down.
  2. Enables you to reach your goals. When you write down your goals, it ‘primes’ your brain to focus on what you want, rather than what you don’t want, which in turn creates more likelihood of you achieving your goals.
  3. Grows your self-confidence. Noting your achievements boosts your self-esteem, and is essential to growing your confidence, as your brains tends to focus on threats and challenges and discounts the good stuff.
  4. Develops your communication skills. Planning conversations helps you to focus on what you want to say, and how you want to say it, and keeps you calm and focused in the moment.
  5. Boosts your memory. Creating ideas, composing thoughts, and looking back over events, boosts your recall, and consolidates information from your short-term memory to long-term memory.
  6.  Promotes wellbeing. Writing down our thoughts enables you to observe them as ‘just thoughts’, helps you gain perspective, frees your mind from ruminating and worrying, reduces stress levels, makes you feel more capable, helps you overcome challenges and live in the moment.
  7. Improves sleep. Evidence shows that people that regularly write down their thoughts, to-dos and goals, sleep better than those who don’t.


Top tips 

  • Buy notebooks that reflect your style and personality that you will enjoy writing in.
  • Little and often (2-3 minutes at regular points during the week) will have the  greatest impact.
  • Have several notebooks handy (in the car, in your bag, by the bed) so it’s easy to capture your thoughts as they occur.
  • First thing in the morning, over your first cup of tea or coffee, or last thing at night, when your brain is slightly tired and more reflective, works best.


Suggested to dos…. Capture 5 things you are grateful for at the end of each day for 3 weeks* (the time it takes us to form a new habit). This is a great way to prime your brain to notice what’s working rather than focusing on what is going wrong.

Full article by Jepson, Z (2018) via FB here @


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s