How 5 Minutes of Journaling Daily Changed My Life (And Can Change Yours Too)

This week, one of our favorite guest bloggers is back! Mark Danaher with Careers by Design recently wrote about journaling on his blog, and we are thrilled to feature it here on The Point Blog. Enjoy!

“In the journal I do not just express myself more openly than I could to any person; I create myself.” – Susan Sontag

Research published in the Journal of Behavioral Medicine found that people who journal for 15-20 minutes daily showed a 23% reduction in stress and made better decisions within 8 weeks.

Why Journaling Works

As a career and executive coach, I’ve seen many people transform their lives through different methods. But nothing has impacted me more than my daily journaling practice. I remember a time when I was feeling overwhelmed with work and personal life, and journaling helped me gain clarity and manage my emotions. What began as writing down what I’m grateful for has become my go-to system for growth, managing emotions, and planning my future.

What Science Tells Us

Recent research shows why journaling is more than just writing in a notebook:

A 2018 study in Frontiers in Behavioral Neuroscience found that writing increases activity in the brain’s prefrontal cortex – where we regulate emotions and make decisions.
The University of Rochester Medical Center’s research shows journaling helps manage anxiety and stress by giving us a healthy way to process emotions.
Studies in the Annals of Behavioral Medicine reveal that people who write about meaningful events feel and function better than those who write about casual topics.

My Daily Practice

Here’s how I use journaling throughout my day:

Evening Check-in

Every night, I:

Write down three wins from today
Plan three potential wins for tomorrow
List five things I’m grateful for, including future events
Write what I want (not what I need)

This approach helps me see my progress while setting myself up for tomorrow. I’m training my brain to expect good things by expressing gratitude for future events.

The Worry Session

I spend 5-10 minutes daily writing down my worries. This practice has changed how I handle stress. By giving my concerns their time slot, I can:

Focus better throughout the day
Keep my energy up
Stop dwelling on problems
Work through challenges more clearly

Self-Reflection

Regular journaling has helped me understand the following:

What matters most to me
How I handle situations
Where I want to go
What I need to work on

What Research Shows About Journaling

Studies consistently show that journaling:

1. Builds Emotional Intelligence. People who journal regularly understand and manage their emotions better.

2. Supports Mental Health. Writing helps clear your mind and improve memory.

3. Boosts Physical Health. Writing about experiences can strengthen your immune system.

4. Helps Reach Goals. People who write down their goals are 42% more likely to achieve them.

How to Start Journaling

Step 1: Pick Your Method

Paper notebook
Phone app
Voice notes
Bullet points
Pictures and drawings

Step 2: Make Time

Start with 5 minutes
Pick the same time daily
Connect it to something you already do
Use reminders if needed

Step 3: Try These Prompts

Morning:

What’s good about today?
What’s most important today?
How do I want to feel later?

Evening:

What went well?
What am I thankful for?
What did I learn?

Step 4: Try Different Styles

1. Gratitude

List what you’re thankful for
Include future hopes
Be specific

2. Wins

Note your daily successes
Track your progress
Celebrate small wins

3. Reflection

Process your feelings
Work through problems
Look for patterns

4. Future Planning

Write about what you want
Picture future success
Focus on possibilities

5. Worries

Set aside worry time
Write freely
Look for solutions

Making Journaling Stick

1. Start Small

Five minutes is enough
Focus on showing up daily
Grow gradually

2. Keep It Simple

Have your journal handy
Use what works for you
Use tech if it helps

3. Be Flexible

Change what isn’t working
Try new approaches
Find your style

4. Look Back

Review monthly
Notice patterns
Adjust as needed

Common Problems Solved

1. “No Time”

Start with 5 minutes
Write during breaks
Combine with other habits

2. “Don’t Know What to Write”

Use writing prompts
Start with today’s events
Write about one moment

3. “Can’t Keep Going”

Set a reminder
Tell a friend
Track your progress

How It Helps at Work

My clients who journal regularly:

Make more apparent career choices
Handle stress better
Lead more effectively
Know themselves better
Reach their goals more often

Moving Forward

Journaling isn’t a complex task – it’s just you and your thoughts. Through regular writing, you learn about yourself and plan better for the future. As you start or continue journaling, remember that doing it imperfectly is better than not doing it at all.

Start now. Grab something to write with. Take five minutes. Write one good thing. Note one success. The benefits start with your first word.

You will appreciate having these thoughts, insights, and victories written down.