7 benefits of journaling (and how to make it a habit)

Mental Health

Sep 9

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Want to soak up the benefits of journaling? Learn how it can help with self-reflection, awareness, and emotional wellbeing. Plus, 8 ways help you make the habit stick.

How many times have you bought a fresh notebook, telling yourself this time you’ll finally stick with journaling? Maybe you even filled a page or two — only to set it aside for good when life got busy.

Journaling sounds simple, but figuring out what to say and finding ways to build it into your lifestyle can be tough. It can feel awkward. It can start strong and then fizzle out. And it can absolutely bring up emotions you weren’t ready to confront.

And still, journaling is one of the most accessible tools we have for emotional and mental clarity. Research shows it can ease anxiety, build self-awareness, and even support healing. You don’t have to do it daily or write like a poet to benefit. You just have to start.

Here’s what journaling can actually do for your wellbeing and five simple ways to make it a habit.

What is journaling?

Journaling is the act of noticing your thoughts, your emotions, and your experiences and putting them somewhere you can see them. It can take a variety of different forms, and there’s no one right way to do it.

You can journal in a spiral notepad, a voice memo, or even in a text message to yourself. Some people write about their day like a diary entry. Others use bullet points, prompts, sketches, or gratitude lists. Some only journal during emotionally intense moments, while others build it into their daily rhythm.

The practice is about creating a space where your internal world can come to the surface. It also allows your thoughts and feelings to have room to breathe, move, and maybe even shift. Whether you’re trying to de-stress, justify a decision, or find new ways to stay present, journaling can help you process things in a way that feels safe and clear.

7 benefits of journaling

The act of journaling can offer real benefits for your mental, emotional, and even physical wellbeing. Here are some of the more meaningful ones:

1. It can help you regulate emotions: When your feelings feel too big, journaling gives them somewhere to land. Research shows that expressive writing helps reduce the intensity of anxiety and stress.

2. It supports self-reflection and self-awareness: Journaling can help you understand what energizes you, what drains you, and what patterns you tend to repeat. Seeing your experiences laid out on paper can reveal insights you might miss in the rush of everyday life.

3. It boosts mood and gratitude: Gratitude practices can shift your mental filter toward what’s working instead of what’s missing. This kind of reflection can help you gently build resilience and a more balanced outlook.

4. It’s a stress relief outlet: The act of naming your stressors can help soften them, especially when you’re feeling overwhelmed or overstimulated.

5. It fosters creativity and problem-solving: Letting your mind wander can result in bursts of creativity. Journaling can be a low-stakes space to explore ideas, make plans, and imagine possibilities.

6. It can improve memory and comprehension: Writing things down helps your brain process and retain information. It also helps you organize your thoughts so they’re easier to recall and make sense of later.

7. It supports personal growth: Looking back on past journal entries can show you just how much you’ve grown. It’s a quiet way to track what you’ve achieved and what’s becoming clearer over time.

How to start journaling: 8 tips to make it a habit

Even if you know the benefits, journaling can feel overwhelming at first, especially if you don’t know where to start. Here are eight tips that can help you finally get started and turn it into a habit.

1. Start small

If the idea of writing a whole page every day feels like too much, don’t! Write one sentence, a single question, or one word. A journaling habit built on tiny steps is more sustainable than one that relies on motivation alone.

Try this: Keep a notebook by your bed and before you go to sleep, jot down one thing you noticed, one thing you felt, and one thing you’re grateful for.

2. Pick a time that fits your rhythm

Some people love to journal first thing in the morning when they have their coffee. Others prefer to reflect before bed. The best time for you is the one that feels most natural.

Try this: Link journaling to an existing routine, like having breakfast, closing your laptop for the day, or setting your alarm for the next morning.

3. Let prompts guide you

Prompts can help take the pressure off and give you something to respond to. They can also open the door to reflection without making you feel like you’re performing.

Try this: Respond to prompts like, “What’s taking up most of my mental space right now?” or “What did I notice, feel, or learn today?”

4. Give yourself permission to write badly

You’re not getting a grade on your journal entries, so try not to obsess over your writing. Your thoughts can be half-finished, your grammar can be a mess. There's no need to explain yourself.

Try this: If you’re stuck, write “I don’t know what to write” over and over until something else flows.

💙 Put on some calming music like Contemplative Chill (Calm Mix) to help you set the vibe for your journaling session.

5. Use whatever format feels right

You don’t have to write full paragraphs. The format doesn’t matter. What matters is tuning in to yourself.

Try this: Experiment and get creative with bullet points, lists, doodles, and even voice notes. You can even journal in a notes app or send a daily voice memo to yourself.

6. Be honest with yourself

Journaling is about showing up with what’s real. Some days, you could feel grateful and inspired. Others, you could just be tired and annoyed. Both are valid, and both deserve space.

Try this: Start with, “Here’s what’s real for me right now…” and then see what comes up.

7. Focus on the process

It can be easy to get caught in the trap of trying to make journaling an exercise in productivity, whether that’s a way to solve problems, generate goals, or prove progress. But sometimes, the most powerful entries are the ones that don’t go anywhere.

Try this: Reflect on something that happened today, even if it was really small. It doesn’t have to be profound to be valuable.

💙 Reflection with Tamara Levitt may inspire your next journal entry.

8. Keep your journal private

One common block is the fear that someone will read what you wrote, which is understandable. If you’re worried about this, it’s okay to take steps to protect it.

Try this: Use a digital journal with a password or consider hiding it. You could even tear out pages when you’re done if that makes you feel more emotionally safe.

Benefits of journaling FAQs

Can journaling improve emotional wellbeing?

Journaling can improve your emotional wellbeing. The practice has been linked to measurable improvements in emotional regulation, reduced anxiety, and lower levels of stress.

When you write about your feelings, it can help your brain process them more effectively. It also creates a sense of order, which can be especially helpful when your inner world feels messy. So if you’re venting or simply naming what you’re feeling, journaling can offer a private, judgment-free space to get grounded.

Is journaling good for personal growth?

Journaling is good for your personal growth. In fact, one of the most powerful aspects of journaling is its ability to help you track patterns over time. When you journal, you can notice how your values shift, how you’ve responded to similar challenges, and how far you’ve come.

Additionally, revisiting old entries can give you perspective on what matters most to you now. It’s kind of like having a personal roadmap of your evolution, but in your own words.

How often should I journal to see benefits?

Research shows that journaling even once a week can make a big difference, but there isn’t an exact science to it. In general, it’s best to focus on intention over frequency. Yes, consistency helps, but that can look different for everyone.

If daily writing feels too much, consider a weekly check-in or writing only when emotions are high. A sustainable habit is one that works for you.

What is the best journaling method for stress and anxiety?

If you’re journaling to cope with stress or anxiety, there are a few methods you might try:

Expressive writing: Set a timer for 10–15 minutes and write freely about what’s on your mind. Don’t worry about spelling or impressing anyone — just get it out.
Gratitude journaling: Reflect on three things you’re grateful for, especially small or overlooked moments.
Grounding practices: Use sensory-based prompts like, “What can I see, hear, feel, smell, and taste right now?” This can help anchor you in the present.

What should I write about if I don’t know where to start?

It’s common to not know what to write about, especially if you’re just starting. If this is the case for you, consider beginning by describing your surroundings. You could also just list what’s on your mind or name a single emotion.

Prompts can help too. Try:

“Right now, I feel…”
“One thing that’s been hard lately is…”
“Today, I noticed…”

It can also be helpful to write about not knowing what to write about. Sometimes, the most honest entries start with uncertainty.

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Calm Editorial Team