Write That Down: The Transformative Habit of Journaling.

Journaling isn’t just a habit — it’s your daily ticket to unwind, de-stress, and nurture a positive connection with your mind and body. Here are some simple tips and tricks on how to get started.

Our bodies store some of the most complex emotions that just can't be verbalized, no matter how hard we try. As we grow older, our feelings only become more complex, leading us to feel depressed, anxious, and stressed. It can be challenging to talk about your issues with someone. Even talking to friends or family can feel impossible. That's where a journal comes in.

I know you remember the days when you were a teen, writing furiously in your Journal about a teacher who you thought wronged you by giving you a D on your essay or about seeing your crush in the hallway. Remember how much better you felt after getting your emotions out? The process of journaling helps you gain control of your emotions and improves your mental health overall.

Some of the greatest minds have kept journals; Albert Einstein, Frida Kahlo, Charles Darwin, Lady Gaga, Frederick Douglass, and many more have kept journals to achieve their thoughts or sketch out ideas they had. Writing a journal can be a great way to care for yourself, no matter who you are — even if you're a scientist, an artist, or something in between.

Keeping a journal has many benefits, such as helping you achieve your goals, tracking your progress, reducing stress and anxiety, and boosting your confidence.

If you want to reach your goals, write them down in a journal. It'll help you keep track and make sure you're on track. Plus, writing it down makes you more accountable and reminds you what you need to do. Just remember to be specific! Being specific will help you remember your goals better, another benefit of journaling.

Your memory improves when you write something down. That's why you were always told to take notes in class; it literally strengthens your memory. According to a study published in the Journal of Experimental Psychology, jotting down your thoughts can help you remember important things better.

Now that you know just some of the benefits of journaling, you're probably wondering: How do I start? Well, it's very easy!

There are many different types of journaling you could do. I started with a dream journal, where I would document my dreams every morning I'd wake up to remember them better. Once I began that kind of journaling, I progressed to writing about my feelings and thoughts. I mainly write in my Journal in what's called a stream of consciousness, where I write down my thoughts as they come to me. I find that this is very soothing and helpful in processing my emotions.

A big thing for me is consistency. After learning it only takes 66 days to form a habit, something has switched in my brain that makes me want to do something for 66 days, so it'll become a habit, and I won't have to think about doing it; I'll just do it without even thinking about it. Consistency is also a major factor in whether journaling will be helpful to you or not. While it's not mandatory to Journal every day, it is your Journal; you can write in it as much as you please, and it is more beneficial to try to write every day. Set aside a few minutes daily to write, no matter what it's about. I like to set a reminder on my phone at the same time every day to remind myself to write in my Journal.

Something we often forget is that our phones can be used as journals as well. The notes app is installed on your phone when you get it and is a great journaling tool, in my opinion. There are also millions of journaling apps you could try. A few of my favorites are:

• Journal: This app by Apple allows you to journal on your iPhone! It's straightforward to use with a beautiful interface, which I really enjoy. You can also include pictures, music, videos, and anything you want in your journal entry. The app uses smart AI to give you personalized ideas for your journal entries and sends you reminders to keep your writing habits going.
• Day One: The classic. Like Journal, it allows you to add pictures and videos to your journal entries as well as keep multiple journals, which is a feature I do find interesting! A fun thing about Day One is that they have a transcription feature where you can talk out your thoughts if typing them out becomes too difficult. Not only is this feature handy, it's inclusive!
• Moodnotes: A personal favorite of mine due to the cute interface and simplicity of it all. You can use Moodnotes to keep track of your mood. Just choose a cute emote to represent how you're feeling, and then write down your thoughts and feelings. If you're in a good mood, the app will give you some positive feedback and ask you how to make your day better. But if you're in a bad mood, you can answer some questions to find out what's wrong and how to fix it. A great app that helps with emotional regulation and stability!
• Daylio: Daylio is for the people who want to journal but aren't exactly the best at writing. What Daylio does is lets you pick your mood out of the five smiley face icons, which I find very fun and cute. Then, the app will ask you questions about what you did today that are entirely tailored towards you and your goals. While the no typing aspect is a massive plus, there is also a feature that lets you add notes about your day.

Remember, there is no right or wrong way to journal. Journaling is what you want it to be, as it is meant to benefit you and help you get in better touch with your emotions. Keeping a journal offers you a safe space when the world feels like it's crashing and burning around you. It's meant to be a few minutes to unwind, destress, and do something positive for your mind and body.

You can also read this article on Medium!