Journaling is one of the skills I teach my coachees.
Many know that the science behind regular journaling is rooted in psychology, neuroscience, and behavioral science.
☝️They know that:
Writing about emotions helps regulate them by activating the prefrontal cortex, which is responsible for rational thinking and emotional control.
Expressive writing reduces stress and improves immune function.
Journaling lowers activity in the amygdala, the brain’s fear center, reducing anxiety and emotional distress.
Journaling helps with problem-solving by externalizing thoughts, making them easier to analyze.
It strengthens metacognition (thinking about thinking), which improves decision-making.
Writing down experiences enhances memory consolidation, helping retain important lessons.
Writing goals increases accountability and motivation.
Journaling activates the reticular activating system (RAS), which filters information and keeps you focused on priorities.
Gratitude journaling, in particular, rewires the brain toward positive thinking through neuroplasticity.
Journaling helps construct a coherent self-narrative, improving self-awareness and confidence.
Tracking progress in a journal fosters a growth mindset by highlighting improvements over time.
😮Yet, many fail to keep the practice.
And the reasons behind it?
I don´t have the discipline; my calendar is packed, I lack motivation.
But the truth? It’s not about time. It’s about FEAR🤷♂️…
Journaling isn’t just about recording your day—it’s about sitting with your emotions. And that can be uncomfortable. Some fear facing negative emotions, others judge their feelings instead of letting them flow. We rationalize our emotions, labeling them as “good” or “bad,” instead of just experiencing them.
How can you start?
✅ Your journal is for you. No one else will read it, so there’s no need for perfect words. Just write.
✅Stop judging what you feel. Every emotion is valid. Instead of filtering your thoughts, let them spill onto the page.
✅ If you don’t know where to start, try different prompts, such as:
“What was the high/low-light of my day?”
“What did I do today that aligns with my big vision?” – if you´ve already identified your WHY.
“How did I challenge myself today?”
✅Just 5 minutes a day makes for a good start. Even a few bullet points count. The goal is consistency, not perfection!