I journaled every day for a month: here is what I learned

What is journaling?

Journaling means regularly writing down your thoughts, feelings and experiences. You can use a notebook or an app, and there are no rules about what you write or how much. Many people use it to make sense of their feelings, keep track of what is going on in their lives, or simply clear their head at the end of the day.

Can journaling help your wellbeing?

Writing things down gives you space to step back and look at your thoughts more clearly. Many people find it helps them notice what triggers their stress, spot unhelpful patterns of thinking and feel more grateful for the good things in their day.

The research is still at an early stage, but it is encouraging. In one small study published in 2018, adults who wrote about positive experiences for 15 minutes, three days a week, reported less distress and better wellbeing after a month than when they started. Journaling is not a treatment for mental health conditions, but it can be a helpful part of looking after yourself.

What happened when our colleague journaled for a month?

One of our colleagues tried journaling for a month to see whether it made a difference. She set aside some quiet time each morning. Not knowing what to write was the hardest part at first, so she used simple prompts: what happened yesterday, how she felt today, how she had slept, what she was grateful for, what she had learned and what was holding her back. If she felt stuck, she picked one prompt and wrote for five minutes.

She aimed for about 10 minutes, three to five times a week. Some days she wrote a page, other days just a few lines. Keeping the routine regular but flexible meant journaling never felt like a chore.

After a month, she found her worries felt less overwhelming once they were on paper, and writing about the good moments as well as the difficult ones helped her feel more positive. She also learned that it is fine to write about uncomfortable feelings, because putting them into words can make them easier to deal with.

She tried both paper and an app, and preferred a notebook, as time away from screens felt calmer. Her advice is to try both and choose what feels right for you.

How do you start journaling?

Choose a notebook or app you like using, and pick a regular time, such as first thing in the morning or before bed. Start small: five minutes is plenty. Use a prompt when you are not sure what to write, and do not worry about spelling, grammar or neatness, because nobody else needs to read it. Looking back now and then can be encouraging, as it shows how far you have come.

When should you get more support?

The NHS advises seeing a GP if you have had a low mood for more than 2 weeks. In England, adults can also refer themselves to NHS talking therapies without seeing a GP first. If you need to talk to someone now, you can call Samaritans free on 116 123, day or night. In an emergency, call 999.