Can journaling help with mindset and energy? Exploring the connection can offer a useful way to think about what happens when we put our thoughts and experiences into words.
Journaling is simple and accessible, requiring little more than a pen and paper. It can also take many forms, from reflecting on your day to exploring thoughts, feelings and experiences.
Let’s explore the connection between journaling, mindset and energy.
Exploring the connection between journaling, mindset and energy
Journaling can be used in different ways, depending on what you want to explore or reflect on.
Writing about your thoughts and experiences may provide an opportunity to pause, reflect and look at things from a different perspective.
It can also give you a simple way to record experiences, notice patterns in your thinking and revisit ideas over time.
For some people, putting thoughts into words may also be a useful part of managing everyday feelings and experiences.
What positive effects can journaling have?
Writing things down gives us space to pause. It can change how we engage with our thoughts and experiences.
Neuroscience research suggests that putting thoughts into words involves different processes than simply thinking about them. Seeing our thoughts on paper can also create some distance and give us more space to reflect.
This can help us look at experiences from a different perspective. It may also help us notice patterns in our thoughts, mindset and energy over time.
Can journaling be part of mental wellbeing?
Journaling can offer a quiet moment to check in with yourself. Putting experiences into words may make it easier to explore what is going on and consider what matters to you.
There are many ways to approach it. You might write freely, follow prompts or choose a specific theme.
For example:
- Gratitude journaling: Note a few things you appreciated that day.
- Reflective journaling: Write about an experience and what it meant to you.
- Thought journaling: Capture ideas or concerns and consider them with fresh eyes.
- Daily journaling: Keep a simple record of events, feelings or moments you want to remember.
- Goal journaling: Set out something you would like to work towards and check in on your progress
What is positive affect journaling?
Positive affect journaling is a form of writing that focuses on positive experiences, emotions and aspects of life.
It might involve writing about something that went well, a personal strength, a meaningful experience or something you appreciate.
The approach can also include looking back on an experience and considering what it meant to you. This can offer a different perspective without suggesting that difficult experiences need to be viewed positively.
Positive affect journaling is generally focused on noticing and describing positive experiences. Some research has explored sessions of around 15–20 minutes, either daily or several times a week, although there is no single format that everyone needs to follow.
Journaling positive affirmations
Another way to use positivity-focused journaling is to explore affirmations.
Affirmations are short statements that express an intention, value or encouraging perspective. For example, you might write, “I feel confident today” or “I am moving towards my goals.”
Writing an affirmation gives you space to consider what it means and how it relates to your everyday life. You might return to the same statement regularly or adapt it as your circumstances change.
The aim does not have to be convincing yourself that something is true. Instead, affirmations can provide a simple prompt for focusing your attention on qualities, intentions or goals that matter to you.
Journaling to invite more positive energy
Some activities ask for a little effort but can leave us feeling more engaged or refreshed. Meditation, exercise and cooking are a few examples. Journaling can be another way to create this kind of intentional pause.
Writing about positive experiences can bring attention to moments, activities and relationships that feel meaningful. You might also explore what motivates you, what you value and what gives you a sense of purpose.
Some research has linked positive writing with areas such as wellbeing, empathy and social behaviour. These findings are interesting, but journaling is not a guarantee of feeling happier or more energetic.
You could use your journal to notice things you appreciate, acknowledge progress or reconnect with goals that matter to you. Over time, these entries can provide a record of what feels important and energising in your life.
What to write when journaling
Once you have chosen a format that works for you, the next question is often: what should you write?
There is no set formula. Your entries can be short or detailed, structured or completely free-form.
If you are not sure where to begin, try a simple prompt. You could write about something that caught your attention today, a decision you are considering, a goal you are working towards or an experience you would like to understand better.
You can also use questions to get started, such as:
- What is on my mind today?
- What felt important today?
- What would I like to explore?
- What am I looking forward to?
- What would I like to remember?
Here are a few ideas to get you started
Try writing prompts
Writing prompts can give you a starting point when you are not sure what to put on the page. There are many options available online, or you can choose a journal built around a particular theme or style of writing.
If you want to explore positive experiences, look for prompts around gratitude, appreciation, kindness or positive moments. You might also choose prompts that challenge you to consider a situation from a different angle.
A themed journal can make the process more structured. For example, a gratitude journal like this one can provide regular prompts for noting things you appreciate. Or a journal such as Positive Thinking: A 52-Week Journal of Profound Prompts, Inspiring Quotes, and Bold Affirmations combines weekly prompts with quotes and affirmations.
Choose something that feels interesting and relevant to you. The best format is one you feel connected to.
Focus on a memory or an experience
Think about a challenging experience from your past. What positive aspects came from it?
Even difficult experiences can leave us with something valuable. Perhaps you learned something about yourself. Maybe you gained a new perspective or discovered a strength you did not know you had.
This is not about ignoring the difficult parts. Instead, look at the experience from another angle. Consider the lessons, insights, positive changes or how you’ve grown.
Consider what you’re grateful for
Try writing down a few things you feel grateful for. They can be from that day or from your life more generally.
Anything goes. It could be a particularly good meal, time with someone you love or a small moment that made you smile.
You might make this a regular practice by writing a few entries several times a week. There is no need to overthink it. Simply notice what you appreciate and put it into words.
References
Karns, C. M., Moore, W. E. III, & Mayr, U. (2017). The cultivation of pure altruism via gratitude: A functional MRI study of change with gratitude practice. Frontiers in Human Neuroscience, 11, 599. https://doi.org/10.3389/fnhum.2017.00599
Schroder, H. S., Moran, T. P., & Moser, J. S. (2018). The effect of expressive writing on the error-related negativity among individuals with chronic worry. Psychophysiology, 55(2), e12990. https://doi.org/10.1111/psyp.12990
Smyth, J. M., Johnson, J. A., Auer, B. J., Lehman, E., Talamo, G., & Sciamanna, C. N. (2018). Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial. JMIR Mental Health, 5(4), e11290. https://doi.org/10.2196/11290
