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My daily routine wouldn’t be the same without journaling. Although I found it hard when I started, in fact, I wasn’t quite sure where to start with all of this. So many journals out there, so many trains of thinking, so many stating that their way was the best and most effective!

I had to put my blinders on and find my own groove. I had to find what worked best for me and my schedule and what proved to be most effective.

I’m no writer, but I have found profound comfort in my journaling. I’ve discovered that when I start my day focusing on the things that matter, when I ask the hard questions, when I dig deeper than the surface, my day goes unequivocally smoother.

I’ve found that when I journal in the morning and a bit at night, my mind is a little clearer, my heart expands because I focus on all that I am grateful for, I allow my creativity to come through where I thought I had none! haha

What are some of the short- and long-term health benefits of journaling you may be wondering? Here are five good-for-you reasons for journaling from the Inter Mountain Healthcare blog:

Improves Immune Function

Believe it or not, expressive writing can strengthen your immunity and decrease your risk of illness. Those who journal boast improved immune system functioning (it strengthens immune cells!) as well as lessened symptoms of asthma and rheumatoid arthritis. Expressive writing has been shown to improve liver and lung function and combat certain diseases; it has even been reported to help the wounded heal faster.

Strengthens Emotional Functions

Related to mood is how journaling benefits overall emotional health: As journaling habits are developed, benefits become long-term, meaning that diarists become more in tune with their health by connecting with inner needs and desires. Journaling evokes mindfulness and helps writers remain present while keeping perspective. It presents an opportunity for emotional catharsis and helps the brain regulate emotions. It provides a greater sense of confidence and self-identity. Journaling can help in the management of personal adversity and change, and emphasize important patterns and growth in life. Research even shows that expressive writing can help individuals develop more structured, adaptive, and integrated schemes about themselves, others, and the world. What’s more, journaling unlocks and engages right-brained creativity, which gives you access to your full brainpower. Truly, journaling fosters growth.

Keeps Memory Sharp

Journaling helps keep your brain in tip-top shape. Not only does it boost memory and comprehension, it also increases working memory capacity, which may reflect improved cognitive processing.

Boosts Mood

Want more sunshine in your life? Try journaling. A unique social and behavior outcome of journaling is this: it can improve your mood and give you a greater sense of overall emotional well-being and happiness.

Reduces Stress

An overabundance of stress can be damaging to your physical, mental, and emotional health. It’s proven. Journaling is a incredible stress management tool, a good-for-you habit that lessens impact of physical stressors on your health. In fact, a study showed that expressive writing (like journaling) for only 15 to 20 minutes a day three to five times over the course of a four-month period was enough to lower blood pressure and improve liver functionality. Plus, writing about stressful experiences can help you manage them in a healthy way. Try establishing journaling as a pre-bedtime meditation habit to help you unwind and de-stress.

Many studies have proven the same over and over again. I understand if you’re reading this saying «I have so much on my plate already, how do you expect me to add this into my routine?»

I get it, I really do. As a business owner & homeschooling mom of 3 I know what a full plate looks and feels like. I also know that taking 5-10 minutes each morning to journal has made a world of difference in the way I start my day and in my state of being. It doesn’t have to be long, it just has to happen.

I’ve created a concise journal from what has worked for me in the past. I’ve decided to share 2 pages with you in the hopes that it might help you too!  You can download these pages for FREE by following the link below. I invite you to commit to yourself for the next 7 days.  Commit to journaling for your own wellbeing.  I’d love to get your feedback on the journal pages I’ve shared with you and how it makes you feel. I’d also love to hear if you currently have a journal practice or if you are just starting!

Here are some journal prompts to use for the next 7 days:

1. Where would I be, if I didn’t let fear hold me back?

2. What are the lies I keep telling myself?

3. What am I doing that does not make me happy? How do I get to release that?

4. Who am I behind all the labels? (employee, daughter, mom, wife, friend, etc.)

5. What would I be doing today, if I chose to do only the things that bring me joy?

6. What does my perfect life look like? Where am I, who am I with, what are we doing, what does a day in my life feel like, what am I eating, what do I see, what do I smell?

7. What do I get today that brings me pure bliss?

I hope you will enjoy these prompts and that they will get your creative juices flowing.