Journaling has been a popular pastime for centuries, and with good reason. Not only is it a therapeutic way to process thoughts and emotions, but it has also been shown to have numerous benefits for both mental and physical health. From reducing stress and improving memory to increasing self-awareness and facilitating goal achievement, the benefits of journaling are numerous and well-documented. In this article, we’ll explore the research behind these benefits and discuss how you can get started with journaling.


If you’re new to journaling, you may be wondering how it can possibly be helpful. After all, it’s just writing down your thoughts and feelings, right? Actually, there’s a lot more to it than that. When you write about your experiences and emotions, you’re not just recording information, you’re processing it and making sense of it in a deeper way. This can help to reduce stress, improve memory, and even enhance creativity. In fact, numerous studies have shown that journaling has a number of significant benefits for mental and physical health.

Here are just a few:

Reduces stress

A study published in the Journal of the American Medical Association found that expressive writing can lead to improved immune function and reduced doctor visits in people with asthma and rheumatoid arthritis. Another study found that students who wrote about their thoughts and feelings about a stressful event had significantly lower stress levels than those who didn’t.

Improves memory

Research has shown that the act of writing can help to consolidate memories and improve retention. One study found that students who took notes by hand had a better understanding of the material and were more likely to remember it later than those who typed their notes.

Increases self-awareness

Journaling can help you to better understand your own thoughts, feelings, and behaviors. This can lead to increased self-awareness and insight, which can be helpful for personal growth and development.

Facilitates goal achievement

Writing about your goals and the steps you are taking to achieve them can help to increase motivation and accountability. A study published in the Journal of Applied Psychology found that people who wrote down their goals and made a plan to achieve them were more likely to succeed than those who didn’t.

Enhances creativity

The act of writing can help to stimulate the brain and generate new ideas. A study published in the journal Psychology of Aesthetics, Creativity, and the Arts found that students who wrote creatively showed increased divergent thinking, which is a measure of creativity.


Overall, journaling can be a simple yet powerful tool for improving mental and physical health, as well as supporting personal growth and development. We suggest purchasing the 3 Minute Positivity Journal by Kristen Butler to get started.

power of positivity journal kristen butler

*Image credit Kristen Butler Power of Positivity

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Stephanie is President of A Better Today Media & Publishing. She's a Communications Director, Media & Events Coordinator, Social Media Consultant, and Executive Producer.

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