People don’t journal for many reasons.
One of these reasons is the idea that it’s supposed to be a strict routine. But journaling is not a routine; it’s a tool—a tool that’s been around for thousands of years to help people navigate the difficulties of the day.
It’s meant to help you, not make you feel constrained.
Another reason people don’t journal is because the benefits aren’t always tangible. It’s not like your biceps grow or you run faster. The benefits of journaling are subtle and exist primarily between your ears.
So let’s talk about those.
Here are seven other underrated side effects you will notice as you journal.
1.) You become kinder to yourself
I’m my harshest critic. Always have been.
The self-criticism starts with a minor mishap and builds from there. Soon I’m replaying a larger fuck up I had years ago. It’s not long before I’m going nine rounds with myself.
Something magical happens when I journal. I’m kinder to myself on paper than in my head. Instead of talking shit like I’m getting ready for a UFC fight, I’ll talk to myself like a friend. I’ll remember that I’m not a bad person and that the mistake was not a big deal.
Anne Frank said that paper has more patience than people. I think that’s true. Writing forces you to slow down and reflect. It’s in that space when you think rationally and become kinder to yourself.
2.) You’re more organized
I use the Bullet Journal Method for scheduling.
If you haven’t heard of it, it’s basically an accounting system for your day. Dots represent tasks, circles represent events, and squares represent the most important thing you have to do.
Why do this?
Journaling your daily tasks and events accomplishes two things. 1.) Days do not overwhelm you when broken down and organized. 2.) Journaling helps you prioritize and select where to place your attention.
Schedules and keeping dates can feel overwhelming when it’s all in your head or on Google Calendar. This method helps you stay organized and acts as a clearinghouse to overwhelm.
3.) Helps you stay present
As you start journaling, you will write about your friends, your family, and coworkers.
You write about all the crazy stories that happened to you. Who was nice to you. Who disrespected you. All the little victories and all the agonizing defeats.
Then you go deeper. You write about how all of these experiences make you feel and how those feelings affect your day-to-day life.
Deeper still, you get a good sense of what actually matters. You will find that the things that used to alter your mood are no longer as heavy. You start to live in the moment and are less jerked around by the people and situations that come forward.
4.) Keep track of your goals
I try not to judge myself when I journal. I don’t consider it a test or give myself a grade. I’m simply checking in and making sure I don’t sway from the course.
If you follow James Clear, you know he does an Annual Review at the end of each year. The review aims to answer three simple questions.
1.) What went well this year?
2.) What didn’t go well?
3.) What am I working towards?
I’ll ask myself the same questions as I review my daily log.
Writing your answers is probably best, but I simply take a few minutes and try to answer in my head.
5.) Provides a moment of stillness
Even if you sit down with your journal and fail to write a single word, at least you sat down for a few minutes and reached for stillness.
Your entire day can be a jumbled mess. An avalanche of chores and responsibilities. Journaling equals one moment of calmness within the chaos. It’s the one moment when you may actually find peace.
That’s journaling in a nutshell. It’s a break from the world. And if done with a pen and paper (which I recommend), then it’s a break from your phone.
6.) Builds a collection of memories
I recently read Die with Zero by Bill Perkins.
He argues that memories and experiences contain more ROI than things. Unlike collecting cars, houses, or shoes, which have a shelf life, experiences continue to pay dividends through stories, lessons learned, and the people you share them with.
Journaling helps you capture those memories—what you saw and what you did. You relive the whole adventure and keep reliving it when you need it most.
7.) Provides relief
Finally, journaling helps you feel better.
I remember my first therapy session. I sat down on the couch and instinctually pulled out my journal.
“What’s that?” The therapist asked.
‘It’s my journal.”
“Oh, that’s good! You should keep doing that.”
Most psychologists recommend journaling. The antidotes to their benefits have always been there, but now studies show the positive impact of writing down thoughts. Instead of chewing on emotions, journaling untangles messy thoughts and helps people stop obsessing.
You have nothing to lose and all the underrated side effects to gain.
It doesn’t matter when or how you journal. Or even how often.
Jump into the practice and see where it takes you.
I view journaling as a necessary step to get to the good stuff. I empty my head, and now there's room for creativity to happen. I appreciate your insight, Cal.
I like this article because it reminds me of the same benefits that are derived from therapy.People often say to me "What good is therapy.A therapist can't fix these terrible problems that I have." But an amazing thing happens when you get those thoughts out if the horrible feedback loop of your brain. Alright I'm back to Journaling-with less guilt.