Between everyday stresses, to-do lists, and the never-ending juggle of work, home, and family life, it can be hard to find even five minutes for yourself. But what if just a few quiet moments each day could make a noticeable difference in how you feel? That’s where journalling comes in. Far more than just putting pen to paper, journalling is a simple yet powerful tool for improving your mental health.
5 Reasons Why Journalling is Good for your Mental Health
1. Reduces stress and anxiety: Writing down your thoughts and worries can help release built-up tension. It gives you a safe space to process emotions, making your concerns feel more manageable.
2. Improves self-awareness: Journalling helps you reflect on your thoughts, behaviours, and triggers. This self-awareness can help lead you to personal growth and more intentional decision-making.
3. Boosts mood and emotional resilience: Regular journalling—especially when focusing on gratitude or positive experiences—can increase feelings of happiness and help build resilience against future challenges. By recounting the positives in your life, you may even find that some challenges you’re facing aren’t as big as they seem.
4. Promotes better sleep: Journalling before bed can help quiet a racing mind, making it easier to fall asleep and improving overall sleep quality, which is crucial for mental well-being.
5. Allows you to show up as your best self: When your cup is full, your energy is much lighter. This allows you to show up as your best possible version of yourself to the people you love.
But Where do I Start? I Don’t Have a lot of Time!
If you’ve never journalled before, it can be overwhelming knowing where to start. But the important thing to remember is that there is no right or wrong way. Think of it as dumping your mind onto the paper. There can be spelling mistakes, your sentences can be simple – hell, it doesn’t even need to make sense to anyone else!
Although if you are really stuck on where to begin, we have got 5 great tips to help you start and stay accountable!
1. Keep it Short and Simple
Aim for just 5 minutes a day. Even writing a few sentences or dot points can be powerful. Maybe you recount something in your day that was stressful – Or maybe something exciting happened! Don’t overthink it, just get your thoughts out.
2. Use Journal Prompts
Prompts help you get started fast. Try ones like:
- “Today I’m grateful for…”
- “One thing I handled well today was…”
- “Something that made me smile…”
- “I choose to let go of…”
- “Today I felt…”
- "Something that didn't go my way today was..."
Another great way is asking yourself to rate simple questions, such as:
- How happy did I feel today? /10
- How energetic was I today? /10
- How rested did I feel waking up today? /10
- How calm did I feel today? /10
3. Pick a Regular Time
Build it into your routine. Maybe during your morning coffee or just before bed when the kids are asleep. A regular time makes it easier to stick to and turns it into a calming ritual. – We prefer to journal anytime that we’re relaxing in our PJ’s, of course!
4. Focus on Gratitude or Wins
Even on tough days, jot down 1–3 things you’re grateful for or proud of. This simple shift in focus can lift your mood and build emotional resilience.
5. Keep Your Journal Handy
You don’t need purchase a fancy or expensive journal- unless you really want to of course, then by all means! - Use a notebook, app, or even the Notes section on your phone—whatever is easy to access. The more convenient it is, the more likely you’ll use it regularly.
Journalling doesn’t have to be time-consuming to make a real impact. Just like slipping into your favourite pair of Cachia pyjamas, it’s about creating a small moment of comfort in your day. Pair it with soft, feel-good sleepwear and you’ve got the perfect combination for a calming daily ritual.