I’m not even gonna pretend to humble brag…this is a blatant, shout it from the roof tops, “look at me go” boast that I’m super excited to share. I’ve been consistent in my daily journaling practice for a month now and ooooooooooh the magic that’s happened in that time (more on that magic later)! I’ve been saying I want to start journaling for-ev-er, and while studies show it takes 66 days to form a new habit, your girl is going strong and doesn’t plan on looking back anytime soon.
If I had fully known the body, mind, heart, and soul changes that come with a regular, daily journaling practice, I ~probably~ would have started sooner. With just five minutes of quiet, uninterrupted, pen to paper writing, I’ve found calmness, clarity, confidence, personal connectedness, and bursts of creativity that are undoubtedly from this simple exercise. Seriously…I feel like I’m a new person.
While I’m known for my love of all things pelvic health and talking about the TMI and taboo topics that come along with it, I’m starting to see that ~women’s health~ is so much more. Journaling is one of the many things I now consider a daily, non-negotiable part of my holistic and health-conscious lifestyle, and I’m so excited to share more about it here (aaaaaand encourage you to join me *wink wink*!).
The research behind a daily journaling practice
If you’ve been around here for a while, then you know I L-O-V-E me some evidence-based facts and findings. Believe it or not, there have been multiple studies on the benefits of a daily journaling practice and even science supports the physical and psychological improvements in quality of life. Here are a few research-proven positives of journaling –
- Reduce depression and anxiety
- Boost immune function
- Lower blood pressure
- Promote gratitude
- Effective trauma recovery
- Improve memory
- Better sleep’
RELATED POST: Your Day Starts at Bedtime: 25 Easy Habits for a Better Night’s Sleep
RELATED POST: Mantras, Meditation, + 14 Other Kiiiiiinda Crunchy Practices for Stress Relief
Many of these studies recommend 10-30 minutes of daily writing for these brain and body benefits. I personally journal for at least five minutes each morning (up to ten if I have a little extra time, my thoughts are flowing, or I particularly enjoy the journal prompt I’m writing about) and feel my outcomes are just as amazing. There’s also descent research emphasizing the importance of journaling by hand versus typing as you’re more likely to focus on the words, understand them better, and learn from them.
Everyone’s reason for journaling is different. I personally started because a friend and mentor challenged me to give it a try and the near immediate results were too good to ignore. Then I looked into these evidence-based benefits and ~knew~ this was gonna be good. If you’ve had even an inkling or slight interest in a daily journaling practice, I highly recommend staying consistent for at least a week or two…and try to act surprised once you’re hooked.
What took me so long to start?
If you were to read some of my past blog posts, you’d see I’ve dabbled in journaling, promoted it as helpful, and shared my desire to get consistent. But until last month, my excuses outweighed my execution –
- Not enough time or time better spent elsewhere
- Don’t know what to write
- Overwhelming and intimidating to go deeper
Once I finally committed to five minutes of writing every day for a week, my excuses became my reason for consistency. Journaling takes almost no time at all, and it enriches the rest of my time spent each day. I’m excited to research new journal prompts and the blank page has become an invitation rather than intimidation. And the whole “going deeper” thing?…Turns out this is the best part as so much personal growth happens in a well-timed question.
Overall, the pressure of journaling has disappeared and I’ve surrendered to and discovered why journaling is called a “practice”. It’s not meant to be perfect. It doesn’t have to result in a New York Times best seller. It can be paragraphs or pictures or bullets. It ~shouldn’t~ always feel easy. Like exercise, journaling is a muscle you must work to see improvement. You won’t always want to do it, but you never regret it once you do and always feel better afterwards.
My favorite journaling tools
Take it from a girl Libra who likes things to ~look~ a certain way (and gets heart palpitations when they don’t)…while having a journaling set-up that’s beautiful and cozy and inviting doesssss make it easier to stay consistent, effective and beneficial journaling doesn’t require anything fancy. You literally just need paper and a writing tool.
However, I firmly believe journaling should *feel* a certain way, and I personally wanted my daily journaling practice to feel luxurious and expansive and worthwhile. Besides sweet, sweet silence, the cozy corner of my couch, a fresh cup of espresso, and one of my fur babes nearby, the following items really up-leveled my journaling experience. With a little intention and a few slurge-worthy purchases, [this] has easily become some of the best minutes of my day.
- This journal – I refuse to admit how long I looked for the perfect journal, but I’m excited to say I found “it”. This leather bound journal comes in the most beautiful colors, includes a penholder and closure strap, and the pages are the perfect texture. It’s sturdy enough to write on without a hard surface underneath and seems like the ideal size for a year’s worth of writing. If you also like things that are elegant but simple and practical, this is the journal for you.
- These pens – I’m piiiiiicky when it comes to pens, but these are the G.O.A.T. (Last year I included them in my stocking stuffer guide so you ~know~ they’re good.) These ink pens have the perfect weight, draw smoothly, and don’t smudge. These are the only pens I use at work, keep in my purse, and now use to journal, and I have a feeling you’ll love them too.
- A timer – Ok…if you want to journal for a set amount of time, you could easily just use the timer on your phone. I personally like to keep my phone as far away as possible when I’m journaling to avoid all temptation and distraction, so I use this cube timer instead. There’s nothing super special about this timer, but I find it quirky and fun, and I secretly feel a little feisty when I turn it over to the ten minute side.
- My diffuser – I’m all about the ambiance when it comes to journaling, and turning on my diffuser right before I sit down to write gets my brain ready to think and dream. This “creative juice” essential oil is my favorite to diffuse while journaling, and I like to think the words just flow better when I use it.
Most of our lives are done on autopilot and we rarely take the time to romanticize the moment. Setting aside specific tools and creating a dreamy journaling ritual really makes it feel special and something I look forward to every morning.
Wanna join me?
Sooooo…I drank the juice and not only believe journaling has changed my life, but truly think everyone would benefit from adopting a daily journaling practice. There’s so much value in slowing down, asking and answering never-thought-of-that-before questions, and learning more about yourself on a deeper level. There’s power in making your health a priority and pure joy in watching it affect every other aspect of life.
So if you’ve been contemplating the idea of journaling but just don’t know where to start, or have been looking for a way to immerse in self-improvement in a low no-judgment atmosphere…there’s something I’m so excited to tell you about!
THE JOURNAL CLUB
I created a subscription service that texts a unique journal prompt every single day, 365 days a year, right to your phone. The biggest thing that prevented me from starting a daily journaling practice was confusion around what to write, and this completely takes care of that concern. And not to get too woo-woo on ya, but I firmly believe there’s magic in the right question at the right time, and it’s crazy how the universe just tends to know when that is.
These journal prompts are hand-written by me and sent out every afternoon so you can close your day with a few thoughtful moments or have it ready for reflection the following morning. Aaaaaand because I just can’t help myself, don’t be surprised when I include a few positive affirmations and words of encouragement throughout the week as well. Plus, as we all reflect on the same question every day, this creates a level of connectedness and accountability (which mayyyyy be my favorite part).
The Journal Club is a liiiiiiittle bit different than what you’ll typically find here at the Make + Manifest Blog, but that’s because my understanding and vision of “women’s health” is changing too. Each day’s journal prompt dives deeper into life’s questions and takes a holistic approach to body, mind, heart & soul ~health~ as we talk self-love and personal discovery, life, dreams, energy, mission, relationships, reflection, intention and inspiration (to name a few).
If this excites, inspires, or intrigues you, click here to join the Journal Club! I can’t wait to see where this practice takes you and to share these moments of growth with you along the way.
I don’t know about you, friend, but I’m always looking for ways to make the most out of my time on this earth. While I don’t think we need to be in a constant state of self-improvement, and I truly believe there is beauty and joy in simply “being”, I want to “be” the best version of me possible and know in my bones that journaling is one way to get there.
I would be so excited to see you inside The Journal Club – learning and growing and thinking and creating right along with me. (Eeeeeek! I get goose bumps just thinking about it!) Please comment below when you join so I can look for ya and even send a special text message your way.
– Amanda
Disclaimer: The content provided here does not constitute medical advice, nor is it a substitute for personalized healthcare. If you have concerns about a medical condition, diagnosis, or treatment, you should consult with a licensed healthcare professional.
Disclosure: Some of the links above are affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase. No pressure, but I have a feeling you’re gonna like what I’ve taken the time to put my recommendation behind.
