In her book, The Artist’s Way, Julia Cameron suggests writing three longhand, “stream of consciousness” pages every morning to empty what’s on our mind. This was popular in the 1990’s and called “the morning pages.”

The goal was to clear our mind, process our emotions, and unblock creativity. These pages are not meant to be shared, judged, or edited. They're purely for personal exploration and mental decluttering.

It’s still practiced today by those seeking to boost their creativity, overcome blocks, or to develop a deeper connection with their inner thoughts.

But this is really an ancient practice called “pillow books” after the thoughts written before sleep by Roman Emperor Marcus Aurelius.

Laura Rubin of Allswell Creative, who runs “mindful writing practice” workshops for companies like Google and Netflix, says “if you’re journaling regularly, you’re going to be a better partner, parent, problem-solver and lower your depression.” Wow!

When journaling, we write about worries or frustrations which help reduce our stress. Other benefits include lower anxiety, better sleep, a stronger immune system, faster healing and higher IQ.

Putting pen to paper means anyone can do this, at any time.

We get to process our emotions, organize our thoughts, set goals, and even build our confidence.

For example, gymnast Simone Biles uses journaling to track her progress and reflect on her achievements, which aids in motivating herself.

Swimmer Michael Phelps credits daily journaling with managing his mental health by providing a space to process his emotions.

And a recent Washington Post article spoke of football players journaling as a way to process their emotions and analyze their own game performance.

If it seems awkward at first, just take five minutes to jot down your thoughts at the start of your day or the end of your day. You may be prompted by a question, an object or a poem.

The goal is to make this a habit. You pick the best time for you. No one will see your thoughts but you!

The practice of writing helps us focus, and to be more mindfully present.

And…writing longhand is the key.

A study in Frontiers in Psychology showed that writing by hand produces higher levels of electrical activity in the brain that relate to vision, sensory processing and memory.

According to psychologist James Pennebaker at the University of Texas, writing about a major life event can help get to the heart of our issue and promote our healing!

This makes writing in our journal a very valuable resource for achieving our goals.

Here are 7 Suggestions to Develop the Habit of Journaling:

1. Set a Specific Time
   Choose a regular time each day, like morning or before bed, to establish consistency.
2. Start Small
   Begin with just a few sentences or bullet points. Focus on ease rather than perfection.
3. Use Prompts
   Answer simple questions like: What am I grateful for today? What went well today? What’s on my mind right now?
4. Choose Your Format
   A physical spiral notebook is preferred. But even a digital app, or a voice recorder gets you going.
5. Select a Comfortable Space
   Find a quiet, inviting space to make it more enjoyable to journal.
6. Be Nonjudgmental
   It’s for your eyes only. Write freely without worrying about grammar or coherence.
7. Celebrate Milestones
   Reward yourself for consistency - like completing a week of journaling, to reinforce the habit.