Should you try journalling?

Jotting down your thoughts each day is a great way to organise your thinking and boost your mood, and research suggests that it may even help improve your mental health.¹

But is journalling right for you? And what’s the best way to start your journal?

“Journalling can help us organise our thoughts, which can help in stress management and decision-making,” says Rachael Kable, Mindfulness Coach and Host of ‘The Mindful Kind’podcast.

According to Kable, just several minutes a day of journalling may help you improve your mental health and stay on top of your goals.

Journalling is easy to get into. All it takes is a few resources and a little persistence.

Find a pen, notebook and moment of free time. Start by writing down something that’s bothering you or describing a personal life event, possibly from that day. Let the words flow and don’t worry about grammar or spelling. This is a space to record your thoughts and feelings, and it shouldn’t be written for anyone but yourself.

Journalling for 20 minutes a day can deliver the best results, says Kable. It’s also best to avoid heavier topics that might be better explored with your mental health practitioner.

And remember, this is for you. So don’t feel like you have to share your words with anyone else.

If you find yourself staring down at a blank page and don’t know where to start, don’t worry. We’ve all been there.

To get the words flowing, it can help to give your writing a little structure. To do this, Kable suggests the following:

• Use a dated journal. A dated planner with enough space to write a sentence or 2 each day is a simple, quick and meaningful way to keep a daily log of your thoughts. You might keep things very simple by writing down a few positive things that recently happened to you, or reflecting on the day’s events. Remember, this is just for you (so it doesn’t have to be poetry!).
• Write a list. Bullet points are another great way to get things going, especially if you’re time poor or looking for a simpler journalling practice. Aim for lists that highlight achievements, strengths, goals and gratitude, as well as important moments and memories. You might also include the odd inspirational quote.
• Experiment writing styles. Don’t be afraid to try out different journalling styles until you find one that works for you. You might benefit from one of the 2 techniques listed above, or maybe you’re the kind of person who feels comfortable just letting loose with your thoughts and writing in a free, conversational style. Find an approach that works for you, then make it yours.