Challenge #7: Journaling for Wellness

Journaling is more than just writing—it’s a powerful tool for mental clarity, emotional release, and healing.

I know the title alone might scare some of you away. Who actually wants to sit down and journal?

Growing up, I couldn’t imagine why anyone would want to write in a journal just for fun. Maybe young girls who kept diaries didn’t see it as a fun activity. Perhaps they instinctively understood the cathartic nature of writing, using it as a form of therapy, even before many of us did.

If you can let go of your preconceived ideas about journaling, you'll find some incredible benefits that surpass many other therapies. In fact, journaling is considered to be as beneficial as walking.

Journaling is a form of movement—a mental and emotional release that offers clarity, stress relief, emotional healing, creativity, and problem-solving. Plus, it’s a foundational resource that’s completely free.

The key to all these benefits? Actually using it.

I wonder, why don’t you use journaling? Is it because you don’t understand how to do it, or are you overcomplicating it? Or perhaps you don’t realize the value journaling can offer?

If it’s a value issue, let me give you something to think about.

Why you should journal:

Writing has significant mental and physical health benefits that are different from other forms of communication. Writing can help you process information in a way that thinking or talking cannot.

When you write, you’re forced to slow down and organize your thoughts. This externalizing of ideas can help with cognitive therapy, leading to clearer thinking.

Research by psychologist James Pennebaker shows that writing about emotional experiences—expressive writing—can help people process emotions, manage stress, and gain insight into their feelings. Writing allows you to reflect, make sense of your emotions, and reduce the intensity of negative feelings.

Journaling can also help break down complex problems. Writing forces you to approach issues systematically, identify solutions, and explore different perspectives. It gives structure to your thinking process that talking alone may not.

Other therapeutic benefits from journaling include:

• Reduce symptoms of anxiety and depression by helping you vent frustrations, track emotions, and process challenging experiences.

• Emotional release (catharsis), which improves mood and provides a sense of relief.

• Reduced psychological impact of trauma and emotional stress.

• Lowered blood pressure and heart rate, promoting relaxation.

• Enhanced immune function by reducing stress hormones like cortisol.

• Improved sleep quality by clearing your mind and reducing anxiety.

• A strengthened mind-body connection with reduced physical tension caused by unprocessed emotions.

Handwriting vs. Typing:

It’s important to note: writing by hand and typing are not the same.

Handwriting activates more areas of the brain, aiding in memory, comprehension, and cognitive processing. It helps with retention and deeper understanding because it requires you to slow down. This deeper engagement is why handwriting is often more effective than typing for learning and emotional processing.

For me, journaling has helped me process, release, and make sense of things that once didn’t make sense. It’s also been crucial for identifying patterns and beliefs that were keeping me stuck.

Now, let’s get practical: How do you start journaling?

How to Start Journaling:

Here’s the truth—there’s no right or wrong way to journal. It’s about what works for you.

You can:

• Sit down and let your thoughts flow, even if it’s just gibberish.

• Write down prayers or do brain dumps.

• Use prompts to ask yourself questions that you're struggling to uncover.

I’ve found value in all of these approaches. To get you started, here’s a simple prompt:

This Week’s Journaling Prompt:

What do you believe about health? How would you define it? What does it look like for you? Where did you learn these beliefs?

By the end of the week, I’ll encourage you to share your answers (if you feel comfortable). It’s fascinating how much we can uncover by hearing other people's stories.

Throughout April, I’ll provide weekly prompts in the chat—some easy, some challenging, and some even funny. These prompts are designed to help you make sense of the story you've been telling yourself about health and create space to rewrite it with truth.

To get these prompts and hear others’ stories and share your own, follow along in the chat.

Take Action:

Commit to just five minutes a day. That’s all it takes to start feeling the benefits of journaling. Even if it's just a quick brain dump or jotting down a single thought, five minutes can clear your mind and help you gain clarity.

If you have a bit more time, try committing to 20 minutes once or twice this week. That’s enough to dive deeper, process emotions, and really uncover what’s been weighing on you. Whether you start small or go all in, the key is consistency. Make journaling a part of your routine, and watch how it starts to transform your mental and emotional health.

Remember, there’s no right or wrong way to do this. Just begin where you are and allow yourself to explore, reflect, and release. You’ll be amazed at what you uncover.

Grab that pen. Start writing. Your thoughts, your truth, your healing process—begin now.

I’ll be touching in later to find out how it’s going!

P.S. The 2025 Nourished Planner is 50% off. If you want to take your journaling to the next level and join the paper planner revolution, now is your best chance!