How Journaling Supports Your Wellness
June 4, 2025
by Morayma MaKay
Writer / Blogger & Content Creator
Adulthood Rewired
Biography: Morayma Makay is a fashion model, mother, and writer. She has
dedicated the last 20 years to working in the fashion and health fields as
both a researcher and content creator.
“Putting pen to paper.”
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In a world that seems to be moving faster with each day, and demands a lot from us physically and mentally, our minds can easily get cluttered. Thoughts swirl, stress builds, and sometimes it feels like there’s no room to breathe. That’s where journaling comes in. It’s a simple, powerful practice that can help you slow down, clear your head, and connect with yourself on a deeper level. It’s an almost meditative practice that can truly be transformative in just a few minutes a day…and you don’t need to be a writer or have fancy notebooks to start your journaling journey either. All you need is a few quiet minutes, a pen, and the willingness to be honest with yourself.
Why Journaling Helps
Journaling is more than just writing down your day. It can help you process emotions by giving your thoughts a safe space to land, which can bring clarity and a sense of calm. It’s also a proven stress reliever, and research has shown that expressive writing can lower cortisol levels. Taking time to reflect on positive experiences or express gratitude in writing can also give your mood a healthy boost. Beyond that, journaling helps increase self-awareness by revealing patterns in your thoughts and behaviors. This awareness allows you to make more intentional choices. Over time, it can even build emotional resilience by helping you process difficult experiences and uncover personal meaning.
Simple Journaling Routines to Try
If you’re new to journaling, the idea of writing regularly might feel a bit intimidating, but it doesn’t have to be. One simple routine to try is a quick “morning dump.” First thing in the morning, spend five minutes writing whatever is on your mind with no filters, no structure, just free-flowing thoughts. It’s like giving your brain a fresh start for the day!
Another approach is evening reflections. Before bed, take a few minutes to jot down what went well during the day, what challenged you, and what you’re grateful for. This small ritual can help you unwind and end the day on a positive note.
Some people find that using prompts makes it easier to get started. You might ask yourself questions like, “What am I feeling right now and why?” or “What is something I’ve overcome that I’m proud of?” These types of prompts open the door for deeper self-reflection and personal growth. You may even be able to find journals with pre-printed prompts in them to help you get started.
Gratitude journaling is another popular and uplifting practice. Each day, list three things (big or small) that you’re thankful for. It might be a kind word from a friend, a good meal, or simply a moment of quiet. Over time, this simple habit helps train your brain to look for the good in life.
Making Journaling a Habit
To make journaling part of your regular routine, it helps to keep things simple. Leave your journal somewhere easy to reach like on your nightstand, your desk, or tucked into your bag. Try pairing journaling with a daily habit, like enjoying your morning coffee or settling in before bed. The key is consistency, not perfection. Some days you may write a few words, and others several pages. The point is to make it habitual…progress, not perfection, right?
Be honest with yourself as you write. This space is yours, free of judgment. Let go of the pressure to write beautifully or make sense of everything. Messy handwriting, incomplete thoughts, and run-on sentences are more than okay, and they’re often where the most honest insights live. So grab a pen, take a deep breath, and let the words come. You might be surprised by how much lighter and more grounded you feel once you do.
