Why Journaling Matters (Even If You’re Not Consistent)

I used to be an avid journaler and in fact, even still have all my old journals from high school and college. But, somewhere in between college and adulting and having kids and a full-time job, the habit got lost.

I used to scroll through Instagram and feel a little envious of those dreamy morning routines.

You know the ones: perfectly brewed coffee, golden sunlight streaming in, and a journal spread wide open next to a glowing candle.

It all looked so… serene.

Meanwhile, I was over here waking up to getting kids ready for school and trying to juggle the morning chaos - making lunches, finding lost socks, and somehow managing to drink at least half a cup of coffee before it goes cold.

Aesthetics? Not exactly.

For a long time, I told myself I didn’t have the time or the mental bandwidth for journaling as an adult. Sure, I loved the idea of it—getting my thoughts out on paper, reflecting on my day, or dreaming big about the future. But actually doing it? Let’s just say my track record was spotty at best. Life happened. Kids happened. Work happened. Journaling became one of those things I’d “get to” one day when my schedule magically cleared up.

Spoiler: That day never came.

The funny thing is, whenever I did manage to journal—even if it was just for a week or two at a time—it made a noticeable difference in how I felt. My thoughts felt clearer, and my emotions were less tangled. It was as if the simple act of writing gave me space to breathe, process, and reconnect with myself.

Here’s the thing about journaling: It doesn’t have to look a certain way to be effective. You don’t need hours of uninterrupted quiet time, an expensive leather-bound journal, or perfectly calligraphed entries. (Although, if that’s your jam, more power to you!) All you need is a few minutes and a willingness to show up—even imperfectly.

The Science-Backed Benefits of Journaling

If you need a little extra motivation to pick up a pen, let’s talk about what journaling can actually do for you:

1. Boost Mental Clarity: Writing helps you untangle your thoughts and make sense of them. It’s like giving your brain a reset button.
   

2. Improve Emotional Well-Being: Studies show that expressive writing can reduce stress, anxiety, and even physical symptoms of illness. It’s like free therapy in a notebook.
   

3. Increase Self-Awareness: When you take the time to reflect, you get to know yourself on a deeper level—your triggers, patterns, and what truly lights you up.
   

4. Enhance Goal-Setting: Journaling helps you stay focused on what matters most, turning those big, dreamy goals into actionable steps.
   

5. Build Resilience: Writing about challenges can help you process and overcome them more effectively, fostering a sense of control and empowerment.

Barriers to Journaling—and How to Overcome Them

Let’s be real: If journaling were easy, we’d all be doing it every day. But life gets in the way, and sometimes the barriers feel bigger than the benefits. Here are a few common roadblocks—and how to bust through them:

1. “I don’t have time.”
   Friend, if you have five minutes, you have time. Start small—just jot down a few sentences before bed or while your coffee brews in the morning. You don’t need to write a novel; even a sentence or two can be impactful.
   

2. “I don’t know what to write about.”
   That blank page can be intimidating, but prompts can make it easier. Try starting with these:

• What’s one thing I’m grateful for today?

• What made me smile?

• What’s one thing I want to let go of?
  

3. “I can’t keep up with it.”
   Consistency is great, but perfection isn’t the goal. If you miss a day (or a week… or a month), it’s okay. Just pick up where you left off. Journaling is there when you need it—not as another thing to stress about.
   

4. “It feels too vulnerable.”
   Remember, your journal is a judgment-free zone. No one else has to read it, and you can write as little or as much as you’re comfortable with. If you’re nervous, start with light topics like what you’re excited about or a fun memory.

Different Types of Journals (Because One Size Doesn’t Fit All)

There’s no “right” way to journal—it’s all about finding what works for you. Here are a few popular styles to explore:

• Gratitude Journals: Focus on the positives by writing down 3-5 things you’re thankful for each day.

• Bullet Journals: Perfect for planners and list-makers, this method combines to-do lists, habit tracking, and creativity.

• Stream-of-Consciousness Journals: Let your thoughts flow freely without worrying about structure or grammar.

• Prompted Journals: Use guided prompts to spark reflection, especially if you’re not sure where to start.

• Mood Journaling: Track your moods and start to notice triggers, patterns, and habits that are helping your mental health.

How to Build a Journaling Routine That Works for You

Establishing a journaling habit doesn’t mean you have to overhaul your entire schedule. Here are some tips for making it sustainable:

1. Find Your Why
   Why do you want to journal? Is it to reduce stress, track your goals, or simply create a space for reflection? Knowing your “why” will keep you motivated, especially on the days when you’re tempted to skip it.

2. Choose Your Medium
   Notebooks, digital apps, loose-leaf paper—it doesn’t matter what you use, as long as it works for you. Some people love the tactile experience of pen and paper, while others prefer typing for convenience.

3. Set a Realistic Schedule
   Start small. Maybe you journal once a week, or for just five minutes a day. Over time, you might find yourself naturally wanting to do more, but there’s no pressure to jump in all at once.

4. Create a Ritual
   Pair journaling with another habit you already have, like drinking your morning coffee or winding down before bed. This helps anchor it into your daily routine.

5. Give Yourself Permission to Be Imperfect
   Your journal doesn’t have to be pretty, profound, or even coherent. It’s your space, so let go of any pressure to make it perfect.

6. Celebrate the Wins
   Every time you journal, you’re showing up for yourself. That’s worth celebrating, no matter how small the entry.

Why Journaling Is Worth It

I’m not saying journaling will solve all your problems or make your life look like a Pinterest board. But it will help you slow down, tune in, and show up for yourself in a deeper way. And in a world that’s constantly pulling us in a million directions, that feels pretty magical. So, grab a notebook (or the back of an envelope—no judgment) and give it a try. Even if it’s just for five minutes today, that’s enough. Who knows? It might just change everything.

I created monthly journaling prompts to make reflection easier for both myself and you. These prompts are a commitment I'm passionate about, designed to support your personal growth journey. Sign up now to receive them directly in your inbox every month. Sign up right here.