Whether you’re a seasoned wordsmith or casual writer, it’s easy to fall out of the habit of journaling. But the science says keep at it!
Beyond creative benefits, this tried-and-true wellness activity is said to reduce stress, depression, and anxiety, strengthen memory and cognitive health, and regulate your emotions. It will also help you to move past brooding or cycles of overthinking, set and achieve goals, increase your confidence, and increase your self-awareness. Most surprisingly, there may even be significant physical benefits.
Journaling, also known as expressive writing, may have benefits for chronic conditions asthma, rheumatoid arthritis, fibromyalgia, and irritable bowel syndrome. It can also reduce high blood pressure and improve quality of life for cancer and heart attack patients. One study on 49 adults in New Zealand found that those who wrote for 20 minutes about their feelings on upsetting events even healed faster. Early research also showed that college students who wrote about stressful events were less likely to get sick compared to those who wrote about neutral topics like their room. The research is still ongoing, but these benefits are too good to ignore!
Journaling doesn’t have to be long, well-formatted, or complicated―just honest. Set a timer for 5 minutes, and simply jot some feelings down on paper (or in your Notes app).
Don’t know where to start? Here are 4 simple prompts to simplify your daily journaling.
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What did I do yesterday?
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What am I grateful for?
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What am I working on?
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What’s coming up?
Movement Living tip: Keep your journal in a convenient place: near your bed, at the kitchen table, or on your living room coffee table. Set a daily reminder on your phone to pick up your pen and paper for just 5 minutes, even if you just respond to one simple prompt.
Good stationary helps. Here’s our go-to journal to get you started on a new healthy habit!
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