I’ve been journaling regularly for over 20 years. That probably makes you think I’m naturally reflective or very philosophical. To be honest, it began as a quiet experiment—one I wasn’t entirely convinced would stick. But journaling quickly became one of the most transformative habits of my life.

Over two decades, journaling hasn’t just been about documenting events or scribbling down random thoughts. Instead, it evolved into a powerful ritual that’s helped me navigate life’s ups and downs, boosted my emotional intelligence, and genuinely changed my life in ways I never anticipated.

Before you read further, I encourage you to watch my short video below, where I share some personal insights on how journaling profoundly impacted my life.

Now, let’s dive into five remarkable ways journaling can bring clarity, growth, and lasting change into your life too.

1. Journaling isn’t just writing—It’s daily therapy

I didn’t anticipate journaling to become my cheapest (and arguably most effective) form of therapy. Before I began journaling regularly, stress, anxiety, and confusion could cloud my mind—often without me even realizing how tangled I’d become.

But then, through the simple act of writing down what was bothering me, I found I was literally unburdening myself onto the page. There’s a lot of research to back this up, too—journaling consistently helps lower stress hormones and quiet anxious thoughts.

A practical tip if you’re just getting started? Try this: Every morning or evening, spend five minutes writing out whatever is on your mind, without judgment or editing. The act itself is deeply therapeutic.

2. Journaling gives you emotional clarity

Have you ever felt overwhelmed, as if your thoughts were racing in endless circles? Welcome to my life—before journaling became a habit. But something interesting happened once I committed to writing my thoughts down regularly: clarity emerged.

Putting pen to paper forced me to slow down and confront my thoughts head-on. Patterns emerged: things I worried about frequently, situations I habitually avoided, and emotional triggers that repeatedly derailed my days. Recognizing these patterns allowed me to better manage my emotional health.

Here’s how you can do the same: regularly reread your journal entries to identify your emotional patterns. Awareness is the first step toward real, meaningful change.

3. Journaling accelerates your self-awareness

One of the biggest myths I believed about journaling was that it was just about venting feelings. But it’s much more nuanced. Journaling helped me understand myself—my desires, fears, strengths, and weaknesses—in a way nothing else had.

Self-awareness is the key to improving nearly every aspect of your life—relationships, career, health, happiness, you name it. Through journaling, I’ve gained invaluable insights about who I am and how I want to live.

For example, after noticing repeated complaints about feeling drained by certain activities, I was able to consciously adjust my schedule to prioritize what truly energized me. Without journaling, I might never have recognized that.

Here’s a quick exercise: once a week, journal about what gave you energy and what drained you. It’s incredibly revealing.

4. Journaling helps you build healthy habits (And drop the bad ones)

Habits shape your life far more than motivation alone. But creating good habits and breaking bad ones isn’t easy. That’s where journaling stepped in to play a surprisingly strategic role.

When you journal consistently, it creates a natural accountability loop. For instance, if you’re trying to exercise daily, writing about your efforts (or lack thereof) keeps you honest and committed. Similarly, reflecting on setbacks and successes helps you make better choices tomorrow.

For me, journaling became instrumental in adopting healthier routines—from regular exercise to mindful eating to carving out intentional rest. If you’ve struggled with sticking to habits in the past, journaling could be the missing piece in your puzzle.

Try tracking a single habit in your journal for 30 days. You’ll be amazed at your progress.

5. Journaling your way to an epic retirement

Here’s the real magic of journaling: It isn’t just about managing today’s emotions—it’s also a powerful tool for planning your future. I’ve been coaching people on transitions into retirement for years, and journaling consistently comes up as one of the most effective strategies.

Retirement isn’t just about finances—it’s about meaning, purpose, relationships, and living life fully. Journaling provides a safe, creative space to explore and define what you genuinely want your retirement to look like.

I’ve seen firsthand how journaling transforms vague ideas about retirement into tangible visions and actionable steps. It’s the foundational practice behind my upcoming course, “Your Retirement, Your Way: Thriving, Dreaming and Reinventing Life in Your 60s and Beyond.”

If you’re approaching retirement—or even just contemplating it—I highly recommend giving journaling a chance to help you gain clarity about your next chapter.

(To be first in line when the course launches, subscribe to The Vessel—I’ll share all the details there first!)

Final thoughts: Journaling can change your life—But only if you let it

Looking back, I’m glad I didn’t dismiss journaling permanently. If I’d stubbornly held onto my skepticism, I’d have missed out on the powerful transformations journaling has created in my life and the lives of many people I’ve coached.

Whether you’re managing stress, seeking clarity, building better habits, or planning your retirement, journaling offers a simple yet profoundly effective solution.

So, if you’re hesitant, skeptical, or feeling a bit unsure, remember: you don’t have to commit to becoming a lifelong journaler right away. Just give yourself permission to try it. Write honestly, consistently, and without judgment.

Who knows—journaling just might become your new favorite habit. It certainly became mine.

Don’t forget to subscribe to The Vessel for more insights, practical tips, and updates about my upcoming course,  Your Retirement, Your Way: Thriving, Dreaming and Reinventing Life in Your 60s and Beyond.

Happy journaling!