The Truth About Journaling: It’s Not What You Think
Simple tools, honest words: journaling for well-being
Whenever I mention journaling, the response I hear most often is nearly universal:
I don’t know how many times I have started a journal only to give up after a week. I wish I could be consistent.
If that sounds familiar, you’re not alone. Many people are drawn to the idea of journaling, but few manage to make it a lasting habit. Part of the challenge is understanding what a journal truly is—and what it isn’t.
A journal is not a literary masterpiece meant for public consumption. It’s not destined for the New York Times Best Seller List. Instead, it’s a private space, unseen by the public, friends, or even family—a space just for you.
Journaling is for your benefit, not for external validation. Keeping a journal is therapeutic, offering a safe space to process thoughts and feelings.
The Benefits of Journaling
Research consistently shows that regular journaling can significantly improve psychological well-being. Studies have linked journaling to a range of mental and spiritual benefits, including reducing stress and supporting cognitive health. There’s even evidence suggesting that journaling may help prevent conditions like Alzheimer’s and have a positive spiritual impact.
Why Don’t More People Journal?
Despite all these benefits, a recent Habitbetter survey found that only about 8 percent of people currently keep a journal.
The most significant barrier is perfectionism. Many people feel pressure to make their journal neat, error-free, and “professional-looking.” This pressure can be paralyzing. Other barriers exist too. If you’re not journaling, what’s holding you back?
Types of Journals
There are two main types of journals: chronological and reflective.
Chronological Journals: These focus on daily events—places you visited, people you met, and essential conversations. Entries can be presented as bullet points, paragraphs, or even accompanied by photos with captions. Chronological journals are often typed or dictated and serve as a historical record. They’re beneficial when you want to recall specific details, like who attended your aunt’s wedding.
Reflective Journals: These are about your thoughts and feelings. Entries are often written in the evening, reflecting on the day’s events. Some people jot down thoughts whenever emotions surface, resulting in multiple entries per day.
When it comes to journaling, the medium doesn’t matter much. You don’t need a fancy notebook or a special pen. Many dedicated journalers use inexpensive notebooks and whatever pen is handy. What matters is the writing, not the tools.
Getting Started: Overcoming Hurdles
One of the most challenging aspects of journaling is getting started. Beginners sometimes find prompts helpful, such as “What is your earliest childhood memory?” or “Who was your favorite teacher and why?” There are journals—both paper and digital—that provide prompts if you need them, but they aren’t necessary.
The best way to start is to write. Whatever is on your mind, put it down. For example:
“I have no idea what I am doing sitting here trying to write. I feel silly and worry I’ll give up after a few days. I just spent money on a journal and a fountain pen. I love fountain pens. I remember the first one I got as a gift from my father.”
As you can see, the act of writing itself often leads to something meaningful. Don’t edit, don’t reread—write.
Handwritten vs. Typed Journals
Studies suggest that writing in a journal by hand offers unique cognitive benefits. Writing by hand activates different neural pathways, enhancing emotional expression and processing. This can be especially valuable for reflective journaling.
If you’re not journaling yet, start today. Grab a piece of paper and a pen, and begin—even if it’s only a few misspelled words.
With time, journaling helps make life less stressful, more fulfilling, and a little bit happier.
Do you journal? Do you use pen and paper or a digital device? What benefits have you found in journaling? I would love to hear from you.