7 Proven Benefits of Journaling TB

7 Proven Benefits of Journaling TB

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Why Journaling Still Matters (And Why You Should Start Again)

Today, I want to take you back to an episode I did on journaling—especially as you think about planning your new year and setting fresh intentions. My hope is that it sparks something inside you, whether you're brand new to journaling or just need a little push to get back into it.

Quote of the Day:
“Never stop dreaming.” —Hal Elrod

When I think about the most successful people I’ve ever met—or read about—many of them have one habit in common: they journal. Think about it. From Isaac Newton and Leonardo da Vinci to Copernicus and modern business leaders, journaling has been a staple for minds that shape the world.

Unfortunately, most people still see journaling as a chore. Something forced on us in school, or tied to getting results so fast we forget the process itself has value.

But as I’ve done more internal work—shifting focus from the outer game to the inner game—I’ve experienced firsthand how powerful journaling really is. Not just as a productivity tool, but as a way to stay grounded, aware, and clear.

The science backs it up. Journaling has proven benefits in the areas of neuroplasticity, emotional regulation, problem-solving, and stress reduction. So today, I want to share seven specific benefits that might just convince you to start (or restart) your journaling practice.

First, it sharpens your communication skills. When you journal regularly, you begin to find clarity in your thoughts. You articulate better. And over time, that builds confidence—not just on the page, but in how you speak and lead.

Second, journaling helps lock in memories and creates happiness. Writing about your experiences triggers the emotions tied to them. You relive moments and solidify them in your mind, making it easier to reflect with gratitude down the road.

Third, it helps you achieve your goals. Tracking your progress in writing brings awareness to how far you've come. It also keeps you accountable, which is often the missing link between intention and action.

Fourth, journaling boosts creativity. When you put thoughts on paper, the abstract becomes clear. It becomes easier to find solutions and unlock ideas. It’s a powerful tool for brainstorming and creating breakthroughs.

Fifth, it’s an incredible tool for stress reduction. Research shows that journaling helps reduce anxiety by getting thoughts out of your head and onto paper. It breaks the loop of mental clutter, helping you move from emotional overwhelm into logical reflection.

Sixth, it builds self-awareness. You start to notice patterns—how you react, what you avoid, what you need. You begin to process your thoughts before, during, and after experiences, giving you perspective and growth.

And finally, journaling becomes a ritual. For me, it’s a daily staple. Sure, I miss days. But when I do it consistently, it helps realign me. It gets me back on track.

Don’t just take my word for it. Judy Willis, MD, a neurologist who specializes in brain research and learning, says:
“The practice of writing can enhance the brain's intake, processing, retaining, and retrieving of information. It promotes the brain's attentive focus, boosts long-term memory, illuminates patterns, gives the brain time for reflection, and, when well-guided, is a source of conceptual development and stimulus of the brain's highest cognition.”

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Here are a few thoughts to get you started.

Find a method that works best for you. I personally use both an app and pen-to-paper journaling, depending on my mood and what I need that day. Be consistent. Set a reminder or choose a specific time and place to make it part of your rhythm.

Let your journal serve your needs. Use it for gratitude, progress updates, venting, or reflection. Don’t worry about getting it perfect—just get it going. Say yes to the process and figure it out along the way. Whether you share it with others or keep it private, make sure it’s for you.

Because the truth is: journaling isn’t about the pages—it’s about the person you become through the process.