Effective Ways of Journaling

Getting Ready


20 minutes

  1. Journal or note pad
  2. Writing accessories
  3. Safe and peaceful space

Treatment Modality

Individual and Group


We recommend practicing this activity at least 5 times a week.

Other helpful topics to use this activity for
  • Building Healthy Communication Skills
  • Developing a Positive Attitude
  • Evaluating Messages
  • Overcoming Fear
  • Social Media and Your Health
  • Stress and Anxiety Release
  • Calming and Destressing
  • Forgiveness
  • Goal Setting

The What

We cannot think of a better way to self-growth, creative expression, self-awareness, and heart-centered compassion for self and others – than through the consistent practice of writing expressively from one’s heart and mind in a journal. Journaling doesn’t need to be a complicated chore. The only rule to journaling is to do it with an open heart and mind.

There are many benefits to journaling. Writing helps with clarity about our values, needs, and wants. With nothing more than a journal, you can relieve stress, feel happier, and gain perspective on your life and feelings. The simple act of writing can also help strengthen creativity. It is an affordable tool used for reflection and growth, with so much more.

Your journal can be used to record events, thoughts, emotions, and different observations you have throughout your day. By being more aware of which actions lead to which emotions, you can learn to better focus your attention and energy on positive feelings, events, and experiences. It can help you stay calm and positive throughout the day, regardless of what the day may throw at you. It can also help you learn to live in the moment and find joy in every situation.

The How

Writing in your journal doesn’t have to be an intense and complicated chore. It’s super simple, fun, and easy! Generally speaking, effective journaling includes daily:

  1. Setting and writing intentions.
  2. Reflecting and journaling on your mindfulness exercises.
  3. Stating and writing affirmations.
  4. Reflecting and journaling on your purpose and self-identity discoveries.
  5. Setting and writing your gratitude list.
  6. Reflecting and journaling on your progress on your goals.

The following activity guides you in more detail on powerful ways of journaling, so that you can productively achieve all your personal and professional (career) goals!

Let's Begin

Let’s begin!


User Guide to powerful ways of journaling!

Here are guidelines and our recommendations for effective journaling, followed by a useful example on journaling.

  1. Create a peaceful and distract-free space. It’s easy to get distracted when you have TV, phone, laptop, iPad, and sitting in a crowded café. Choose a space in nature or best in your room.
  2. Journal in the morning or before bed. Alternatively, carry your journal with you if you are creative and an artist at heart because you’ll never know when you’ll get a breakthrough or an idea!
  3. Let go of your need for perfection. Yes, this journal is for your eyes and ears. You are the boss of your own writing, doodling, and creating. You are the creator of your own life. So write in any way you feel satisfied, adventurous, creative, happy, and comfortable! As long as you understand what you wrote, then let it flow!
  4. Journal your daily intentions, affirmations, your daily four self-discovery and self-understanding questions, and gratitude list.


Provided in the following pages is an example of powerful and mindful daily journaling.