The Power of Journaling: A Simple Practice That Makes a Big Difference
- Fox Cub Design Studio
- Jun 15, 2025
- 4 min read
Life can feel overwhelming, like you’re constantly juggling everything and still falling short.
There’s pressure to:
Keep your partner, friends, and family happy
Support the household
Maintain a steady income
Make sure meals are planned and prepared
Keep up with social commitments
Prioritise your health
Manage bills and debts
Maintain the car and house
Handle childcare
Cope with illness...and the never-ending list goes on.
In all of this, it's easy to forget something essential: your needs matter too. If you’ve ever felt like it’s all too much, there’s one simple, powerful tool that could help: journaling.
In this blog, we'll cover:
Journaling Backed by Science
Journaling isn’t just a creative or emotional outlet; it’s a practice that’s scientifically proven to benefit your mental and physical well-being. One notable study published in the National Library of Medicine explored the effects of positive affect journaling, a type of journaling that focuses on writing about positive thoughts, feelings, and experiences. In the study, adults with various medical conditions and elevated anxiety symptoms were asked to write for just 15 minutes, three times a week, over 12 weeks.
The results were powerful. After just one month, participants reported feeling less anxious and less depressed. By the second month, they began to experience increased emotional resilience, meaning they felt better equipped to handle stress and bounce back from challenges. Perhaps most impressively, many also noted improvements in physical health and overall well-being, even while dealing with ongoing medical conditions.
What this tells us is clear: Journaling isn’t just helpful, it’s something that science supports as a tool to improve your overall quality of life. It's not something that is just a“feel good” exercise; it’s a tool that holds real, measurable benefits. Whether you're managing stress, working through emotions, or simply trying to stay grounded during a busy season of life, journaling offers a research-backed method to support your mind and body. It’s an accessible, low-cost, and deeply personal way to take care of yourself.
What Is Journaling, Really?
At its core, journaling is the act of writing down your thoughts, feelings, and experiences. It’s a safe space where you can unload your mind, gain clarity, and reconnect with yourself. And it doesn’t have to mean pages of elegant writing; it can be a few words, sketches, bullet points, or even doodles.
Unlike planners, which are focused on productivity, journaling is about presence, slowing down, reflecting, and tuning into your inner world.
The Benefits of Journaling
According to Healthline, journaling may help:
Reduce stress
Boost your emotional and physical well-being
Create distance from negative thoughts
Improve emotional processing
Assist in goal-setting and problem-solving
Deepen self-awareness
Different Types of Journaling
Journaling isn’t one-size-fits-all. Here are a few popular styles to explore:
1. Bullet Journaling
This flexible method blends planning with self-reflection. You can track habits, set goals, and reflect on your mood, all in one place. Customise it to fit your life: track sleep, water intake, meals, exercise, or your social life. It’s both structured and creative.
2. Art Journaling
Not a fan of writing? Try expressing yourself visually. Art journaling allows you to explore your thoughts through:
Collage
Drawing
Painting
Mixed media
You can include quotes, use colour to represent emotions, or simply create for the sake of it. Whether you’re inspired by the weather, nature, or a mood, there are no rules.
3. Gratitude Journaling
Gratitude journaling focuses on the good in your life, no matter how small. For example:
A traffic-free commute
A warm cup of coffee
A smile from your child
Practising gratitude consistently can shift your mindset, helping you notice and appreciate positive moments more often. You can use:
A notebook
A journaling app
The notes section on your phone or laptop
Journaling With Your Child
Journaling can be a meaningful activity to share with children, especially during school holidays. It gives them a space to explore their emotions, creativity, and experiences.
Prompts for children might include:
“My favourite part of today was...”
“I wish I could...”
“My favourite animal is...”
“If I could go anywhere in the world...”
“Here’s a story I made up...”
Peter Gwin from National Geographic once said, “Journaling provides a place for an active mind to store ideas and an outlet for pent-up energy and emotions”,
Something children can definitely benefit from! In fact, journaling can help kids process their thoughts, calm busy minds, and express feelings they might not yet have the words to say out loud. Whether they're writing about their day, drawing their favourite animal, or simply scribbling how they feel, journaling gives children a safe and creative space to explore their inner world.
But What If I Don’t Know What to Write?
That’s okay. Many people feel like they have "writer’s block" at first. If that happens, try free writing, just let your pen flow without judgment or structure. Write down whatever comes to mind. You might be surprised where your thoughts take you, or we have a blog that can help with 25 prompts to help you start writing.
Final Thoughts: The Science Behind the Power of Journaling
Journaling won’t fix everything, but it can be a powerful way to manage stress, reconnect with yourself, and take care of your emotional health.
Even just a few minutes of writing a few times a week can make a real difference.
So whether you write, draw, reflect, or simply make lists, journaling gives you space to pause, breathe, and show up for yourself.
Remember:
There’s no “right way” to journal
Your journal is your private, judgment-free space
Even a few minutes a day can make a difference
Whether you write, draw, plan, or reflect, journaling invites you to pause, breathe, and be.
Thank you for reading - may your day be filled with sunshine and smiles.
🍁 Discover the Pumpkin Patch Wildlife Journal - a full-colour, nature-inspired planner for a year of creativity and calm.
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