How Structured Journaling Boosts Mental Health: A Simple Daily Practice

One of the best habits I have ingrained in my morning routine in recent years is journaling.

Journaling is nothing new of course. I remember we were made to write a daily journal in primary school, but after that I just never did it again.

I know many people who have habitually journaled their whole lives, but I guess I never really realized the value in it. In fact, I kind of thought it was a waste of time.

But now I know better.

After hearing about it from a myriad of very reputable sources, I now know that journaling has incredible mental health benefits.

Though I am still not keen on free-journaling. I did try it and found I just kept going around in circles, not really ‘solving anything.’

I prefer structured journaling. It helps me process my thoughts, overcome difficulties, and gain valuable insights for self-improvement.

I have two types of journaling I do.

The first is my daily morning questions, where I answer two to seven questions about the day before.

It is best to be specific. For example, instead of writing “I am grateful for Susan being there for me,” write something specific that Susan did that you are grateful for, such as “I am grateful Susan helped me bake the office party cake.”

It is preferable that this is something you did for someone else, such as helping a stranger with her bags.

This could also be something kind you did for yourself, such as allowing yourself to take some time off work.

It is important to only pick one thing, even if you had a really shitty day.

I found that when I started this type of journaling, I had multiple things that bothered me every day, but after a month or two the number of things that bothered me dwindled. I think processing the things that bother you in the way the following questions force you to do builds your resilience to every day mishaps. You realize that all the things that used to bother you are not really anything to worry about.

These days, more often than not, I have nothing to put for this question, so I stop after question two.

What specific negative emotions did you feel? Jealousy, inadequacy, scared, annoyed, angry?

For example, perhaps the thing that bothered you was a stranger on the train spilling coffee on you. This made you feel frustrated and annoyed, and your external reaction was to snap at the person, tell them to be more careful.

This is where you start to reframe the incident that bothered you. By consciously replaying it and imagining a different outcome, where you act how you believe you should have acted.

For example, instead of snapping at the stranger, perhaps you consoled her, saying something like “It’s fine, it happens sometimes.”

This is my favorite question. By actively seeking the positive in what most would consider a negative experience you cultivate a positive outlook on all things in life.

What good could possibly have come from a stranger spilling coffee on you? Well, now your dress is ruined and you get to buy a new one!

Or at the very least, now you have a topic of conversation for the water cooler at work.

There is another question I am thinking of integrating into this process which I picked up after reading “The Gap and the Gain.”

It is to write down 3 wins from the previous day as well as 3 wins you want from this day.

Another type of journaling that intrigues me is Pennebaker Journaling. At the time of writing this, I have never done it, but apparently it is great for processing trauma.

Basically, you choose a stressful or traumatic experience that you need to process, then you write about it. You write continuously for 20 minutes. Write down your deepest thoughts and emotions related to the experience. Be unhindered. Know that at the end no-one will see this but you.

The following day, you do it again, about the same topic. You repeat this for 4 days.

I think the idea is that as you refocus on the same incident, your mind delves deeper and deeper into your subconscious. Apparently, for many people, this is more effective than a professional therapist, and it’s free!

I don’t think I have any deep-seated trauma, but I, like most people, definitely have things I should process deeper. I do plan to do this soon, but I think subconsciously I keep putting it off.

Perhaps I am scared of what will surface.