The Transformative Power of Journaling
Ever since I was a kid, I've had an on and off relationship with journaling. For the longest time, my perfectionism got in the way—I thought I needed to document everything about my day in exquisite detail or it wasn't worth doing at all. It was either 100% or nothing. So naturally, I'd write religiously for a week or two (or even just a couple of days), then abandon my journal for the longest time.
Everything changed in 2021 when my boyfriend gifted me this beautiful vintage-style diary. What made it special was its design—it had this lovely envelope-style leather cover where you could replace the pages inside. Essentially, you keep the same gorgeous exterior while changing the insides (you can find the journal here*). The fact that it was a gift from my boyfriend, really pushed me to start using it consistently. The notebook was small, which removed the pressure to fill pages upon pages. Instead, I started using it to quickly jot down thoughts that were bothering me before bed. The effect was almost magical. Those thoughts that would normally keep me up at night, stopped haunting me once I wrote them down. It was like transferring my worries from my brain onto the paper, giving my mind permission to rest.
As my relationship with journaling deepened, I started experimenting with different approaches, and now, my journaling habit looks a little bit like this.
Gratitude journaling: Every night before going to bed I write down one thing I am grateful for at the end of my journaling entry. It doesn’t matter how bad the day has been and how negative the entry is, the gratitude practice is always there. This tiny habit has shifted my focus towards the positives of my life, tricking my brain into always ending the day on a positive note, no matter what.
Morning reflections: I have a special morning journal that asks me a different question each day. The amazing thing about it, is that it is a five year journal, so every day I can see how I answered the previous year, or the previous two years. It takes just five minutes, but it's become a cherished part of my morning routine—a gentle way to wake up my mind, prompt reflections and acknowledging how far I’ve come. The journal I use is from The Inspired Stories, and you can find it here*.
Bullet journaling: My newest fascination! I love the idea of keeping everything in one place with a daily log for random thoughts throughout the day, with the flexibility to write longer entries when I feel inspired. Plus, I also use it to reflect on my week and my month to add intentionality to my life. If you want to know more about the Bullet Journaling practice, I found out everything I know from its creator’s, Ryder Carroll, website.
My entire approach to journaling has evolved from rigid perfectionism to something much more gentle and useful. I've released the need to document every single thing that happens or every thought that crosses my mind. Instead, I now see journaling primarily as a mental health practice that happens to have the side benefit of preserving memories. I focus on quickly capturing thoughts that bother me, or reflecting on important things that happen to me, rather than creating an exhaustive record of my days.
Like any habit, consistency isn't always easy. Sometimes I get lazy, or I get bored with the practice. But here's what's different now: I've built such a consistent foundation that even when I fall off the wagon, I can easily climb back on. The habit is ingrained enough that returning to it feels natural rather than forced. Also, getting rid of my perfectionism meant that if I miss a day or two, I won’t drop the practice all-together, and I can get back on track gently when I feel more inspired.
As both a dedicated journaler and a psychologist, I believe journaling can be an incredibly powerful tool for supporting mental health. The simple act of transferring thoughts from mind to paper has been genuinely therapeutic for me. That said, I'm mindful that no single practice works for everyone. Not every person will connect with journaling, and that's perfectly okay. My advice? Give it a try—but without the perfectionism that held me back for so long. Start small. Be inconsistent. Use whatever notebook is handy. Write just a sentence or two. Drop it for a week and come back.
Lessons learnt:
Focus on consistency rather than perfection. Don’t let your perfectionism come in the way of habits that can be good for your mental health when done consistently, even in small doses.
Journaling comes in many ways and forms, and finding the approach that works best for you will be crucial in determining whether you will stay consistent with the habit.
If you feel an habit might be beneficial for you, just test it. Trying it out for a while will help you understand whether it is a life-changing practice, or a behaviour that doesn't serve you.
*aff link