{"id":123904,"date":"2023-02-12T13:04:57","date_gmt":"2023-02-12T20:04:57","guid":{"rendered":"https:\/\/bemorewithless.com\/?p=123904"},"modified":"2023-02-12T13:04:57","modified_gmt":"2023-02-12T20:04:57","slug":"the-benefits-of-journaling","status":"publish","type":"post","link":"https:\/\/bemorewithless.com\/the-benefits-of-journaling\/","title":{"rendered":"The Benefits of Journaling in the Morning (or Evening)"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">During my twenties, I started a morning journaling practice because I was a stressed-out graduate student. The practice lowered my anxiety, boosted my happiness, and helped me finish my degree. Those were only a few of the benefits of journaling I experienced.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Surprisingly, my journaling habit stuck! I\u2019ve been journaling for the past twenty years. It\u2019s a beloved creative project.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Writing in my journal has benefited my life in so many ways. It\u2019s helped me:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">navigate grief,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">career changes,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">start a gratitude practice,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">and rethink how I care for my health.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For example, I struggled with anxiety during the pandemic. Journaling each morning helped me cope, and stay grounded and grateful. Also, my journaling practice brought joy, delight, and creative ideas into my life. In short, it\u2019s a morning ritual I don\u2019t skip.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re not a morning person, don\u2019t worry! You can create an evening journaling ritual that supports your life. The key is to make journaling a daily habit.<\/span><\/p>\n<h2>What are the benefits of journaling?<\/h2>\n<p><span style=\"font-weight: 400;\">There are so many advantages to cultivating a journaling routine. Before I dive into all the benefits, I thought it would be useful to share why I\u2019ve continued to journal for so many years:<\/span><\/p>\n<p><b>Journaling boosts my mental health<\/b><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">For example, my counselor encouraged me to use expressive writing and gratitude lists to cope with anxiety. It\u2019s a helpful practice! Also,<\/span><a href=\"https:\/\/positivepsychology.com\/benefits-of-journaling\/\"> <span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> suggests that journaling can support people who struggle with depression and it can help regulate emotions.<\/span><\/p>\n<p><b>Journaling improves my physical health. <\/b><span style=\"font-weight: 400;\">Whenever I journal, I feel like my blood pressure and stress levels go down. My experience aligns with research on the topic.<\/span><a href=\"https:\/\/www.cambridge.org\/core\/services\/aop-cambridge-core\/content\/view\/ED2976A61F5DE56B46F07A1CE9EA9F9F\/S1355514600002479a.pdf\/emotional_and_physical_health_benefits_of_expressive_writing.pdf\"> <span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> suggests that journaling can lower your blood pressure, improve lung and liver function, decrease stress, and more.<\/span><\/p>\n<p><b>Journaling is fun!<\/b><span style=\"font-weight: 400;\"> I\u2019m making fun a priority because<\/span><a href=\"https:\/\/www.npr.org\/sections\/health-shots\/2023\/02\/04\/1150518287\/fun-play-happiness-stress-reduction\"> <span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> suggests that having fun is \u201cessential for our health and happiness.\u201d If you need more fun in your life, read <\/span><i><span style=\"font-weight: 400;\">The Power of Fun: How to Feel Alive Again<\/span><\/i><span style=\"font-weight: 400;\"> by<\/span><a href=\"http:\/\/catherineprice.com\/\"> <span style=\"font-weight: 400;\">Catherine Price<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-123911\" src=\"https:\/\/bemorewithless.com\/wp-content\/uploads\/2023\/02\/BENEFITS-OF-JOURNALING-IN-MORNING.jpg\" alt=\"\" width=\"600\" height=\"1200\" srcset=\"https:\/\/bemorewithless.com\/wp-content\/uploads\/2023\/02\/BENEFITS-OF-JOURNALING-IN-MORNING.jpg 600w, https:\/\/bemorewithless.com\/wp-content\/uploads\/2023\/02\/BENEFITS-OF-JOURNALING-IN-MORNING-150x300.jpg 150w, https:\/\/bemorewithless.com\/wp-content\/uploads\/2023\/02\/BENEFITS-OF-JOURNALING-IN-MORNING-512x1024.jpg 512w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2>13 Benefits of Journaling<\/h2>\n<p><span style=\"font-weight: 400;\">Improved health outcomes and having fun are the main reasons I continue to journal. Below you\u2019ll find additional reasons to put your pen to the page:<\/span><\/p>\n<h3>Benefit #1: Mood booster.<\/h3>\n<p><span style=\"font-weight: 400;\">Journaling helps me reframe my thoughts and focus on what I\u2019m grateful for. This combination brings more joy and delight into my daily life.<\/span><\/p>\n<h3>Benefit #2: Achieving goals.<\/h3>\n<p><span style=\"font-weight: 400;\">Over the years, I\u2019ve achieved big goals like writing books and starting my small business. Journaling about my goals helped me achieve them. It also helped me keep track of my progress.<\/span><\/p>\n<h3>Benefit #3: Creative inspiration.<\/h3>\n<p><span style=\"font-weight: 400;\">Writing in my journal is a big part of my creative life. It\u2019s also inspired me to try activities like drawing and learning a new language.<\/span><\/p>\n<h3>Benefit #4: Enhance memory.<\/h3>\n<p><span style=\"font-weight: 400;\">My memory isn\u2019t very good. Being able to record to-do lists, stories, and creative ideas in my journal is an essential part of my life.\u00a0<\/span><\/p>\n<h3>Benefit #5: Strengthens communication skills.<\/h3>\n<p><span style=\"font-weight: 400;\">Journaling helps me become self-aware and identify my feelings. In turn, my communication skills continue to improve.<\/span><\/p>\n<h3>Benefit #6: Facilitates learning.<\/h3>\n<p><span style=\"font-weight: 400;\">Whenever I\u2019m in a meeting or a class, I take notes. Taking notes helps me remember what I\u2019ve learned and it reinforces core concepts.<\/span><\/p>\n<h3>Benefit #7: Improves sleep.<\/h3>\n<p><span style=\"font-weight: 400;\">If I can\u2019t sleep at night, I get up and write about my worries in my journal. This calms my mind. After a short journaling session, I\u2019m able to sleep soundly.<\/span><\/p>\n<h3>Benefit #8: Appreciate goodness.<\/h3>\n<p><span style=\"font-weight: 400;\">Writing a gratitude list, even when I\u2019ve had a tough day, helps me appreciate the good people, places, and things in my life.<\/span><\/p>\n<h3>Benefit #9: Track projects.<\/h3>\n<p><span style=\"font-weight: 400;\">Bullet journaling is a great tool for tracking projects and to-do lists. You can also use the system to maintain habits and to improve your mental health.<\/span><a href=\"https:\/\/bulletjournal.com\/blogs\/bulletjournalist\"> <span style=\"font-weight: 400;\">Learn more<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3>Benefit #10: Antidote to screen time.<\/h3>\n<p><span style=\"font-weight: 400;\">Journaling is a wonderful alternative to scrolling the news or social media. When I have the urge to scroll the news, I pick up my journal.\u00a0<\/span><\/p>\n<h3>Benefit #11: Promotes mindfulness.<\/h3>\n<p><span style=\"font-weight: 400;\">I have a tendency to ruminate and overthink situations. Engaging in activities like expressive writing is one way I practice mindfulness.<\/span><\/p>\n<h3>Benefit #12: Improves job performance.<\/h3>\n<p><span style=\"font-weight: 400;\">When I\u2019m struggling with a work project, I write about it. Writing helps me solve problems. I also use my journal to celebrate small victories at work.<\/span><\/p>\n<h3>Benefit #13: Fun with friends.<\/h3>\n<p><span style=\"font-weight: 400;\">I\u2019ve started to go on journaling dates with friends.<\/span> <span style=\"font-weight: 400;\">We usually meet at a coffee shop, talk for a little while, and then we write together. This encourages me to keep journaling, and it\u2019s a wonderful way to nourish my relationships. Remember, one<\/span><a href=\"https:\/\/bemorewithless.com\/choosing-happiness-guide\/\"> <span style=\"font-weight: 400;\">key to happiness<\/span><\/a><span style=\"font-weight: 400;\"> is developing strong relationships.\u00a0\u00a0\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-123908\" src=\"https:\/\/bemorewithless.com\/wp-content\/uploads\/2023\/02\/cathryn-lavery-fMD_Cru6OTk-unsplash-1.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/bemorewithless.com\/wp-content\/uploads\/2023\/02\/cathryn-lavery-fMD_Cru6OTk-unsplash-1.jpg 2400w, https:\/\/bemorewithless.com\/wp-content\/uploads\/2023\/02\/cathryn-lavery-fMD_Cru6OTk-unsplash-1-300x200.jpg 300w, https:\/\/bemorewithless.com\/wp-content\/uploads\/2023\/02\/cathryn-lavery-fMD_Cru6OTk-unsplash-1-1024x683.jpg 1024w, https:\/\/bemorewithless.com\/wp-content\/uploads\/2023\/02\/cathryn-lavery-fMD_Cru6OTk-unsplash-1-768x512.jpg 768w, https:\/\/bemorewithless.com\/wp-content\/uploads\/2023\/02\/cathryn-lavery-fMD_Cru6OTk-unsplash-1-1536x1024.jpg 1536w, https:\/\/bemorewithless.com\/wp-content\/uploads\/2023\/02\/cathryn-lavery-fMD_Cru6OTk-unsplash-1-2048x1365.jpg 2048w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2>How do I start journaling?<\/h2>\n<p><span style=\"font-weight: 400;\">I love journaling in the early morning hours. It\u2019s a quiet and magical time of the day. After I make coffee, I spread out my pens and notebooks on the kitchen table and write for a minimum of five minutes. I usually end up writing for 20-30 minutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, I try not to be rigid with my routines. There is more than one way to experience the benefits of journaling. For example, we adopted a kitten in 2021. After I got out of bed, our kitten wanted to play and snuggle. As a result, I journaled later in the day. I had to remind myself that it was okay to change my routine because life isn\u2019t static.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Starting a journaling ritual doesn\u2019t have to be time intensive. Lavinia Spalding, the author of <\/span><i><span style=\"font-weight: 400;\">Writing Away<\/span><\/i><span style=\"font-weight: 400;\">, argues that you don\u2019t need to write for hours to reap the benefits of journaling. Instead, you can do \u201cshort sessions, many times.\u201d I love this idea!<\/span><\/p>\n<p><strong>If you are new to journaling, here a few tips to get started:<\/strong><\/p>\n<p><b>First, gather your tools.<\/b><span style=\"font-weight: 400;\"> You\u2019ll need a pen and a journal, or you can use your smartphone. For example, an app like<\/span><a href=\"https:\/\/dayoneapp.com\/\"> <span style=\"font-weight: 400;\">Day One<\/span><\/a><span style=\"font-weight: 400;\"> makes digital journaling simple and easy. Remember: choose a journaling tool that works for you.<\/span><\/p>\n<p><b>Second, pick a time to journal and start small<\/b><span style=\"font-weight: 400;\">. Set aside five minutes in the morning (or in the evening) for your journaling practice. Try to stick with your new habit for a month or two. It will give you the momentum to keep writing, and it will become an extension of your routine.\u00a0\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-123909\" src=\"https:\/\/bemorewithless.com\/wp-content\/uploads\/2023\/02\/thought-catalog-505eectW54k-unsplash-2-1-scaled.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/bemorewithless.com\/wp-content\/uploads\/2023\/02\/thought-catalog-505eectW54k-unsplash-2-1-scaled.jpg 2560w, https:\/\/bemorewithless.com\/wp-content\/uploads\/2023\/02\/thought-catalog-505eectW54k-unsplash-2-1-300x200.jpg 300w, https:\/\/bemorewithless.com\/wp-content\/uploads\/2023\/02\/thought-catalog-505eectW54k-unsplash-2-1-1024x683.jpg 1024w, https:\/\/bemorewithless.com\/wp-content\/uploads\/2023\/02\/thought-catalog-505eectW54k-unsplash-2-1-768x512.jpg 768w, https:\/\/bemorewithless.com\/wp-content\/uploads\/2023\/02\/thought-catalog-505eectW54k-unsplash-2-1-1536x1024.jpg 1536w, https:\/\/bemorewithless.com\/wp-content\/uploads\/2023\/02\/thought-catalog-505eectW54k-unsplash-2-1-2048x1365.jpg 2048w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2>What should I journal about?<\/h2>\n<p><span style=\"font-weight: 400;\">A quick Google search will give you lots of journaling ideas. Some ideas include: free writing, bullet journaling, drawing, writing gratitude lists, making collages, and more.\u00a0\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re not sure where to begin, below are three ideas to consider:<\/span><\/p>\n<ol>\n<li><b> \u00a0Delight Diary.<\/b><span style=\"font-weight: 400;\"> During 2020, I read <\/span><i><span style=\"font-weight: 400;\">The Book of Delights<\/span><\/i><span style=\"font-weight: 400;\"> by <\/span><a href=\"https:\/\/www.rossgay.net\/about\"><span style=\"font-weight: 400;\">Ross Gay<\/span><\/a><span style=\"font-weight: 400;\">. He inspired me to start recording daily delights with words and photos. I\u2019ve been doing both for the past few years. It\u2019s fun and takes less than 10 minutes a day!\u00a0 <\/span><\/li>\n<li><b>Morning Pages<\/b>. <a href=\"https:\/\/juliacameronlive.com\/about-julia-cameron\/\">Julia Cameron<\/a>, the author of <i>The Artist\u2019s Way<\/i>, encourages readers to write in the mornings. She calls the exercise \u201cMorning Pages,\u201d and it\u2019s where you handwrite anything that comes to mind. It\u2019s a great way to clear your mind.<\/li>\n<li><b>The Noticing Notebook<\/b>. Recently, I started a new journaling project\u2014&#8221;<a href=\"https:\/\/tammystrobel.substack.com\/p\/the-noticing-notebook\">The Noticing Notebook<\/a>.\u201d At a minimum, I record three things that I notice in my journal each day. The project has helped me get out of my head and pay attention to my surroundings.<\/li>\n<\/ol>\n<h2>Why You Should Consider a Daily Gratitude Journal<\/h2>\n<p>Gratitude journaling enables me to let go of tension and anxiety. More importantly, it gives me clarity; clarity about the tiny beautiful moments that I experience each day. Daily entries in your gratitude journal can be a few words or sentences. It&#8217;s an easy way to get started with journaling.<\/p>\n<h2>Mental Health Benefits of Journaling<\/h2>\n<div>I mentioned several benefits of journaling above but I think it&#8217;s important to give special focus to the mental health benefits of journaling. My daily journaling practice has improved my mental health. I&#8217;m able to work through triggering events by using a tool called <a title=\"expressive writing\" href=\"https:\/\/www.cambridge.org\/core\/services\/aop-cambridge-core\/content\/view\/ED2976A61F5DE56B46F07A1CE9EA9F9F\/S1355514600002479a.pdf\/emotional_and_physical_health_benefits_of_expressive_writing.pdf\" target=\"_blank\" rel=\"noopener\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/www.cambridge.org\/core\/services\/aop-cambridge-core\/content\/view\/ED2976A61F5DE56B46F07A1CE9EA9F9F\/S1355514600002479a.pdf\/emotional_and_physical_health_benefits_of_expressive_writing.pdf&amp;source=gmail&amp;ust=1675981977873000&amp;usg=AOvVaw2W0pYYAat--JGXt5ExysPk\">expressive writing<\/a>. This type of writing usually results new perspectives and insights. It also helps me brood less, and practice gratitude.<\/div>\n<div><\/div>\n<div>From dealing with traumatic events or day-to-day stress, getting your thoughts on paper can provide some relief. Since we know that mental and physical health are very much intertwined, you can expect physical health benefits too!<\/div>\n<div><\/div>\n<div>Research backs up my experience. For example,\u00a0Karen A. Baikie and Kay Wilhelm\u00a0<a title=\"said\" href=\"https:\/\/www.cambridge.org\/core\/services\/aop-cambridge-core\/content\/view\/ED2976A61F5DE56B46F07A1CE9EA9F9F\/S1355514600002479a.pdf\/emotional_and_physical_health_benefits_of_expressive_writing.pdf\" target=\"_blank\" rel=\"noopener\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/www.cambridge.org\/core\/services\/aop-cambridge-core\/content\/view\/ED2976A61F5DE56B46F07A1CE9EA9F9F\/S1355514600002479a.pdf\/emotional_and_physical_health_benefits_of_expressive_writing.pdf&amp;source=gmail&amp;ust=1675981977873000&amp;usg=AOvVaw2W0pYYAat--JGXt5ExysPk\">said<\/a>, &#8220;Writing about traumatic, stressful or emotional events has been found to result in improvements in both physical and psychological healing, in non-clinical and clinical populations.&#8221;<\/div>\n<div><\/div>\n<div>And, it only takes &#8220;15-20 minutes on 3-5 occasions&#8221; to see the benefits.<\/div>\n<h3>Get Started with these Journaling Prompts<\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re in the mood to journal, respond to one of my favorite journaling prompts below:\u00a0\u00a0<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">What hobby brings joy and fun into your daily life? Why?\u00a0 <\/span><\/li>\n<li>What delighted you this week? Write a list of as many delights as possible.<\/li>\n<li>Write a list of 5 things, or more, that you noticed this week.<\/li>\n<li>What negative thoughts are holding you back today?<\/li>\n<li>Write about a simple, healthy way to start the day.<\/li>\n<li>If I could create the perfect day, what would be on the schedule?<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Choose one prompt, set a timer for five minutes, and start writing. Don\u2019t forget to have fun!<\/span><\/p>\n<p><b>Looking for more helpful prompts?<\/b><span style=\"font-weight: 400;\"> Read the following articles and newsletter:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/bemorewithless.com\/simple-journaling-prompts\/\"><span style=\"font-weight: 400;\">7 Journaling Prompts That Will Help You Simplify Your Life<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/bemorewithless.com\/journaling-prompts-to-relieve-stress\/\"><span style=\"font-weight: 400;\">Journaling Prompts to Relieve Stress: 10 for Morning + 10 for Evening<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Subscribe to Jillian Hess\u2019s newsletter \u2013<\/span><a href=\"https:\/\/jillianhess.substack.com\/\"> <i><span style=\"font-weight: 400;\">Noted<\/span><\/i><\/a><span style=\"font-weight: 400;\">. Her weekly letter includes thoughtful stories, journaling prompts, and excellent resources.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>During my twenties, I started a morning journaling practice because I was a stressed-out graduate student. The practice lowered my anxiety, boosted my happiness, and helped me finish my degree. Those were only a few of the&#8230;<\/p>\n","protected":false},"author":22,"featured_media":123913,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","_convertkit_action_broadcast_export":false,"footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-123904","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-simplify-your-life","8":"entry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.1 (Yoast SEO v25.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Benefits of Journaling in the Morning (or Evening) - Be More with Less<\/title>\n<meta name=\"description\" content=\"There is more than one way to experience the benefits of journaling. 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