Most of us want less stress, better sleep, and more clarity so we read the tips, save the posts, maybe even try a new habit or two. And most of the time, the right tool depends on our personal preference. But journaling is different. Across hundreds of studies, journaling has demonstrated consistent benefits for a remarkably wide range of individuals.
Journaling. It’s familiar. It’s accessible. And still—we skip it.
As emotion regulation expert Dr. Ethan Kross has observed, we often resist the very tools that help us most—particularly when they ask us to pause, sit with our thoughts, and write. No filter. No scroll. Just us, our minds, and a blank page. And that can feel… effortful and uncomfortable.
The Science Is Clear
Let’s go beyond generic claims—because the research on journaling is not just encouraging, it’s compelling.
In the 1980s, Dr. James Pennebaker and colleagues discovered that writing about emotional experiences for 15–20 minutes over several days could lead to measurable health improvements, including stronger immune function and reduced doctor visits. Since then, over 200 peer-reviewed studies have reinforced that journaling is much more than a self-help cliché—it’s a proven strategy with wide-reaching benefits.
Here’s what the research tells us:
- Mental Health: Journaling has been shown to reduce anxiety, lessen depressive symptoms, and support emotion regulation. One study found that expressive writing helped people recover more quickly from stressful events and reduced ruminative thinking.
- Cognitive and Academic Performance: Learners who journaled about test anxiety performed better on exams. Writing clears mental clutter, improves working memory, and helps with problem-solving.
- Physical Health: Multiple studies link journaling to fewer doctor visits, better immune response, and even faster recovery from surgery or chronic illness.
- Sleep: Journaling before bed—whether by expressing thoughts or making a to-do list—can help us fall asleep faster and sleep more soundly.
And in one standout study, Dr. Kross and his team at the University of Michigan tracked participants’ use of different emotion regulation strategies. Their findings were striking: “Journaling was the one tool that alone moved the needle on people’s anxiety,” Kross explained. “However, it was also the most infrequently used tool of all the tools we asked people about.”
This gap—between what works and what we reach for—is exactly why this conversation matters.
Journaling was the one tool that alone moved the needle on people’s anxiety. However, it was also the most infrequently used.
—Dr. Ethan Kross
Why We Avoid What Helps
Why would we avoid something so consistently effective? The answer lies in human nature and our relationship with vulnerability.
Unlike quick online interactions, journaling requires us to pause and engage more deeply. It’s not flashy. It doesn’t give us a dopamine rush—at least not at first. But over time, as our brains start linking journaling with relief, clarity, and progress, it can begin to activate the reward system in a deeper, more sustainable way. That’s how meaningful rituals are built—not through instant gratification, but through repeated experiences of growth and insight. And journaling gives us that—a chance to process what we’re carrying around and put it in perspective.
Journaling isn’t about productivity—it’s about clarity, connection, and care. We need something that supports our well-being and helps us make sense of our own lives. Journaling does that.
The act of writing taps into both the emotional and rational parts of our brain. It allows us to turn chaotic thoughts into clear narratives. When we do that, we experience a sense of clarity and control that can have lasting benefits.
What Journaling Actually Looks Like
If the idea of journaling brings up flashbacks to teenage diaries or perfectly curated notebooks, let’s reset that. It doesn’t have to be perfect, long, or elaborate. It can be real, messy, quick, and still incredibly effective. Here are a few ways to get started:
Try a brain dump.
Just write what’s on your mind for five minutes. No grammar checks, no second-guessing.
Use Bold Gratitude.
Jot down one thing that’s good, even in the middle of something hard. Gratitude isn’t about ignoring what’s hard. It’s about refusing to overlook what’s good. There’s a difference.
Try the Pennebaker Protocol.
Developed by psychologist James Pennebaker, this method involves writing about your deepest thoughts and feelings related to a single emotionally significant life event. The updated recommendation—endorsed by Dr. Andrew Huberman—is to write for 15 minutes, once per week, over four weeks. You revisit the same difficult experience each time. Just write continuously and privately without worrying about spelling, grammar, or structure.
Analog or digital?
The science says both work. Some people prefer typing because it’s faster or more convenient. Others find something grounding and deeply satisfying about pen to paper. Neither is better—what matters most is consistency and giving ourself the space to reflect in a way that feels right to us.
Answer a low-pressure prompt.
- What do I need right now?
- What’s one small win from today?
- What’s been on my mind more than it should be?
Write before bed.
Research shows journaling can improve sleep by clearing mental clutter. A simple to-do list or reflection can make a huge difference.
We don’t need to feel ready. Doubt shows up first, but it doesn’t get to decide. We just have to start.
A Case for Making It a Ritual
There’s a reason journaling shows up in therapeutic settings, coaching sessions, and personal development plans. It works. It gives us a way to reflect, regulate, and reframe.
And yet, it’s the tool we reach for last.
What would happen if we made journaling less of a “nice to have” and more of a sacred ritual? Not a chore, but a check-in. A pause. A way to stay present in the middle of the busyness.
Even just a few minutes can help us:
- Catch negative thought spirals before they take over
- Clarify what’s actually bothering us
- Celebrate wins we might otherwise overlook
- Make decisions with more confidence
We don’t need perfect conditions to journal. We just need the willingness to stop, reflect, and write something down.
Because when we give ourselves space to check in with what’s going on inside us, we’re more likely to respond with intention on the outside.
Let’s stop skipping the tool that helps us notice, evolve, and thrive.
Let’s make it part of how we care for ourselves—and each other.
In Bold Gratitude,
Lainie
Photo Credit: ROMAN ODINTSOV
Bold Gratitude: The Journal Designed For You & By You written by Lainie Rowell and designed by Allyson Liu, published by IMPress Books, June 2023