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3 Ways to Use Journaling as Part of Your Daily Life

Have you ever found yourself feeling overwhelmed and stressed out? Adding one more thing to your already packed schedule probably seems counterintuitive, but hear us out. Journaling could be the missing link to helping you cultivate a more peaceful and balanced life. By incorporating this daily practice, you'll have a chance to connect with yourself on a deeper level and work through your thoughts and feelings. In this guide, we'll share three simple ways to get the most out of journaling, and show you how to tap into your own inner wisdom – Let's dive in!

3 Ways to Use Journaling as Part of Your Daily Life

1. Start your day with gratitude

Whenever morning grumpiness hits and the idea of waking up early makes you want to turn over and stay in bed, reframe your perspective by jotting down 2 to 3 things that you are thankful for. Gratitude journaling as part of your daily routine has been shown to set a positive outlook for the day, helping us recognize what we have instead of what we don't. Mental Health First Aid says, “…studies have found that a single act of thoughtful gratitude produces an immediate 10% increase in happiness, and a 35% reduction in depressive symptoms'' (Read - The Importance of Practicing Gratitude and Celebrating Small Victories). Gratitude is a powerful driver and incorporating this practice into your morning ritual can shift your perspective as you move through your day. Set the tone for mindfulness, productivity, creativity, and overall well-being!

Start your day with gratitude

2. Make lists

Keeping a list of your tasks and goals is an easy yet effective way to stay organized! Writing things down allows you to identify what you need to get done, helping you focus on what's important. From there, it's all about planning the best way to accomplish your goals by laying out steps and breaking down tasks that can help you move forward. Additionally, having a list that allows you to track your progress gives you the satisfaction of seeing your endeavors come to fruition as well as an incentive for yourself as each task completed is crossed off with a sense of accomplishment! Add some structure to your day to aid in saving time, decision-making, memory, thus leading to many small victories(Psychology Today, 2021). It's empowering to be able to finish everything on the list that you had set out for yourself and feel like a small victory has been accomplished!

Brainstorm creative ideas

3. Brainstorm creative ideas

Brainstorming is the process of generating creative ideas through a free-flowing and non-judgmental approach! It is a powerful tool that individuals can utilize to come up with new and innovative solutions or ideas for whatever task or obstacle you have in your life. By combining this process with journaling, many can unlock their problem-solving creativity and gain a deeper insight into their own ideas! Writing down ideas in a journal can help you organize your thinking, explore new perspectives, and ultimately bring their ideas to life. The act of putting pen to paper can stimulate our brains, enabling us to think more creatively and spontaneously.


Last Updated: April 2023

Publisher’s Note:

This article has been made available for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. If you are experiencing a mental health emergency, please call the Mental Health Crisis Hotline at 988.

Key References:

Kraft, R. N. (2021, May 7). 10 benefits of making lists [Web log post]. Retrieved from

Mental Health First Aid USA. (2022, November 17). The Importance of Practicing Gratitude and

Celebrating Small Victories [Blog post]. Retrieved from


Mindful Life Services. (2023). Memberships & classes | Mindful life services. Retrieved April 7,

2023, from



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