Inside the psychology of journalling (and how to make it a habit)

When you were at school, there’s a good chance that you kept a diary – a place to record your thoughts and feelings. As we transition into adulthood, though, many of us leave this habit behind. But perhaps we shouldn’t be so quick to turn the page on personal writing.

As it turns out, there’s a body of evidence suggesting that journalling – the act of recording our thoughts and feelings – comes with a raft of mental and physical health benefits. 

When we reference journalling, we’re describing ‘expressive writing’. That is, a style of writing that intends to capture your thoughts and feelings about an experience or set of experiences; expressive writing is now commonly used as part of therapy treatment.

Keeping a journal helps you process things and acknowledge emotions, particularly about stressful or traumatic events. By organising thoughts and feelings, you can ‘lighten the load’ on your brain. This – as the New York Times observes – leads to better sleep which, in turn, comes with a whole host of benefits. The science bears this out, too. One 2018 study showed that writing about your emotions for just 15 minutes, a few times a week, reduced symptoms in participants with elevated anxiety.

The benefits aren’t just limited to the mind, either. In another study patients suffering from arthritis and asthma were asked to write about the most stressful event they’d experienced, while a control group wrote about an emotionally neutral topic. The results showed 47 per cent of the first group experienced a clinically significant reduction in their symptoms after four months, while only 24 per cent of the control group saw a similar improvement.

So, if the science says journalling is an effective way to boost mental and physical health, how can you best make it part of your routine?

The best way to journal is the one that suits you most. You might like to buy yourself a nice notebook and a new pen, tap away your thoughts on your computer, or use the notes app on your phone. Some people even like to record their thoughts as a voice memo. You’re more likely to stick to journalling if you find what’s comfortable for you.

Write at a time of day that will suit you. Many people choose to write as soon as they wake up in the morning, while others journal before they go to bed to clear their thoughts before they sleep. Once you work out what time fits your lifestyle best, try to work it into your routine.

Sit in a quiet space where you won’t be interrupted, and you won’t be distracted by family members, partners, housemates or pets. Try switching your phone off while you write, so you won’t be interrupted. 

There is no ‘right’ way to journal, so write about anything you like. Some people prefer to record their feelings and how they relate to difficult or stressful events, while others like to write about dreams, or things that have happened throughout the day. Don’t worry about grammar and punctuation, either. After all, you’re the only one reading what you’ve written.