Journalling is a simple yet powerful practice of writing down your thoughts, feelings and experiences to gain clarity, self-awareness and emotional balance.
free writing, brain dumping, daily journalling
Journalling is a simple yet powerful practice of writing down your thoughts, feelings and experiences to gain clarity, self-awareness and emotional balance.
Determine the style of journalling you want to try.
Find a comfortable spot out of the way of other people.
Grab your favourite notepad or device for note taking.
When you are ready, head to our Practice Guides and get started.
Looking for detailed practice guides? Hang tight, they are coming soon!
Imagine having a space where you can freely express your thoughts, untangle your emotions and reflect on your daily experiences – all without judgment or pressure. Journalling offers just that. This accessible and personal practice involves writing down whatever is on your mind, helping you process your feelings, understand yourself better and even solve problems.
Whether you’re looking to relieve stress, track personal growth or simply document your life, journalling is a versatile tool that can be tailored to your needs. It’s not about perfect writing; it’s about making sense of things and getting real with yourself. Ready to start? Let’s get into how journalling can fit into your everyday life.
Journalling is a powerful tool for supporting your mental and emotional health. It’s accessible to everyone, cost-free and requires no special equipment. You can do it almost anywhere, anytime, and reap the following rewards. Read on for more details!
Emotional clarity
Emotional well-being
Stress reduction
Emotional well-being
Enhanced self-awareness
Emotional well-being, Social well-being
Improved mental health
Emotional well-being
Goal setting and achievement
Self well-being
Michelle Obama
Person
Alicia Keys
Person
Jerry Seinfeld
Person
Sex and the City (1998-2004)
TV Show
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3 experiences
Before you dive into journalling, take a moment to explore the different styles available. Journalling isn’t just about writing down your thoughts – it’s about finding a method that resonates with you. Whether you’re after structure, creativity or simply a way to reflect on your day, understanding the various approaches can help you choose the best fit for your goals and lifestyle.
Reflective journalling
Morning Pages
Brain dumping
Prompted journalling
🤔
"What do I even write about?"
😊
"That wasn’t so hard after all."
😬
"Is this really going to help?"
😌
"This is more calming than I expected."
😊
"I’m glad I started this."
Are you ready to start journalling?
We are busy working on detailed getting started guides and individual practice guides to follow.
Let's compare three different ways to start journalling for the first time: self-led (using online guided sources), group (IRL), and 1:1 with an instructor (online or IRL).
Compare
Recommendation for first-timer
2nd pick
3rd pick
Availability
Widely
Moderately
Limited
Average cost per session
Free or low cost
Moderate costs
Expensive
Special equipment required
None or minimal
None or minimal
None or minimal
Potential for socialisation & community
Mostly solo
Highly social
Social potential
Safety & skill building
Mixed results
Safe & fast
Safe & fast
Space or privacy required
Minimal
Some required
Minimal
Ease of scheduling
Very flexible
Need to plan
Need to plan
Setup time
Little to none
Over 30 mins
Up to 30 mins
Active practice time
Up to an hour
An hour +
Up to an hour
Unexpected advantages
Random
Random
Actually useful
Journaling was popularized as a self-help tool in the 1960s by psychotherapists.
Taylor Swift keeps journals to record her thoughts and lyrics for songs.
“Journal writing…is not only life-changing but life-expanding.” - Jen Williamson
In Bridget Jones's Diary , the main character chronicles her single life in a funny journal.
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4 facts
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10 memes
Online writing about positive life experiences reduces depression and perceived stress reactivity in socially inhibited individuals
Allen, S., Wetherell, M., & Smith, M. A. (2019). Online writing about positive life experiences reduces depression and perceived stress reactivity in socially inhibited individuals. https://doi.org/10.31234/osf.io/7cxs4
Feeling Thanks and Saying Thanks: A Randomized Controlled Trial Examining If and How Socially Oriented Gratitude Journals Work
O’Connell, B. H., O’Shea, D., & Gallagher, S. (2017). Feeling Thanks and Saying Thanks: A Randomized Controlled Trial Examining If and How Socially Oriented Gratitude Journals Work. Journal of Clinical Psychology, 73(10), 1280–1300. Portico. https://doi.org/10.1002/jclp.22469
Using the Reflective Journal to Improve Practical Skills Integrating Affective and Self-Critical Aspects in Impoverished International Environments. A Pilot Test
Murillo-Llorente, M. T., Navarro-Martínez, O., Valle, V. I., & Pérez-Bermejo, M. (2021). Using the Reflective Journal to Improve Practical Skills Integrating Affective and Self-Critical Aspects in Impoverished International Environments. A Pilot Test. International Journal of Environmental Research and Public Health, 18(16), 8876. https://doi.org/10.3390/ijerph18168876
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7 research pieces
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