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The Benefits of Journaling – Even If You Don’t Like It





Journaling can feel like a big, intimidating task. You may have tried it before, but the idea of writing long entries just doesn’t appeal to you. Maybe you don’t have the time, or you just don’t feel like it’s your thing. But here’s the thing: you don’t have to love journaling to still get something out of it! Even a few minutes of jotting down a few thoughts can help with stress, focus, and even your mood. Think of it like a big kid's diary that your mom will never read when she is snooping around in your room.


So, why bother journaling, especially if it’s not your favorite activity? Let’s take a look at the benefits, plus a super easy 5-minute method you can try, no matter how much (or little) you like writing. Trust me on this one...


Why Journaling Helps (Even If You’re Not Into It)


  1. Opportunity to Clear Your Mind and Meet Yourself Where You Are At: Writing down your thoughts, even just for a minute or two, helps you get out of your head. It can help reduce that mental clutter that makes it hard to focus on the rest of your day. You will learn a lot about perfectionistic tendencies or blocks to creativity if you get hell bent on finding the right words. This is an exercise in non-performance.


    Who are you and what are you thinking and feeling when nobody is watching?


    Can't find the words? That is OK. Scribble to music that matches your mood. Use colors to express what is going on inside. Write a bullet point list instead of stream of consciousness. Make it your own.


  2. Relieves Stress: Taking a moment to write down your feelings can actually lower your stress levels. Journaling helps you process what’s going on inside, which can help you feel more relaxed. Similar to when the bubbles of a seltzer fizz out at the top, you may feel a bit of discomfort at first to "let it out". Once the stress bubbles are out, though, they are out and don't go back in. Use this visual to guide you.


  3. Improves Self-Compassion: It’s easy to get caught up in the rush of daily life and forget to check in with yourself. Journaling provides this check in. It also provides an avenue to be insanely loving to yourself. Self-love is not about how you feel towards yourself when you are doing well. It is about how you treat yourself when you are in the thick of it. Writing helps you pause and reflect on what you’re feeling, what’s working, and what isn’t.


  4. Boosts Creativity and Problem-Solving: Writing isn’t just about reflecting—it also gets your brain working. If you’re stuck on a problem or need a fresh perspective, journaling can help unlock creative ideas and solutions. Be like Elsa from Frozen and let it go!


  5. Increases Positivity: Focusing on the good stuff, even if it’s just the last slice of pizza, can totally flip your script! Does it take away all of the pain and darkness in the world? No. Embracing gratitude through journaling isn’t just some fluffy trend; it’s your ticket to feeling like the fabulous, grounded superstar you are. Hold space for the hard stuff, but start counting your blessings too—because who doesn’t want to vibe higher? Noticing the bad stuff is easy. An active practice of gratitude is badass.


The Wilcox 5-Minute Method: Quick and Easy


If sitting down to journal for an hour sounds impossible, don’t worry! I created and have been using my 5-Minute Method which is simple and takes less than five minutes. It’s a fast way to get the benefits of journaling without it feeling like a big commitment. Here’s how it works:


  1. 1-Minute Brain Dump: Start by setting a timer for one minute and write (or draw!) whatever comes to mind. Don’t worry about making it perfect—just let your thoughts flow. Whether it’s random worries, to-dos, or whatever’s on your mind, getting it out on paper can help clear up space in your brain. If you notice that you are worried about doing it right, write that down! "I am worried about doing this right." To notice, without judgement, is the pinnacle of a mindfulness practice. Here is where you get to practice being mindful every day!


  2. 3 Things You’re Grateful For: Next, take 30 seconds to jot down three things you’re grateful for. They don’t have to be big—maybe it’s your morning coffee, a nice conversation, or just having a moment of peace. Focusing on what’s good can help shift your mindset toward the positive. Try not to repeat things day after day and become complacent with it. What we focus on expands. So, focus on what draws your attention towards gratitude and pleasure. Life is filled with enough suffering. Seek pleasure and gratitude in all that you can soak up.


  3. 3 Goals or Intentions for the Day: Spend another minute writing down three things you want to accomplish today. These can be small, like replying to an email, or bigger, like tackling a work project. Setting intentions helps keep you on track and gives you a sense of purpose. Have fun and always make one goal to journal, that way you get to cross it off right away!


  4. 1 Affirmation: Write down one positive statement about yourself. It could be something like, “I am capable,” or “I’ve got this.” An affirmation helps reframe negative thinking and sets a positive tone for the day. Act as if you believe it or try adding in "I am learning to believe in myself" vs. "I believe in myself.


  5. Rate Your Mood: Finally, take a moment to rate your mood on a scale from -10 to +10. Make 0 the point of neutrality. Negative numbers correlate with feeling less than stellar and positive numbers represent the more preferable emotions such as motivation, joy, or peace. This gives you a quick check-in on how you’re feeling. If your mood is low, journaling can help you process why and maybe even uncover some solutions. You can learn about patterns of mood and what is going on as well.


Why This Method Works

  • It’s Simple: You don't need to be a writing professional. The 5-Minute Method is straightforward, even for those new to journaling.

  • It’s Quick: In just five minutes, you can clear your mind, set intentions, and enhance your mood. Ideal for those with limited time.

  • It’s Easy to Stick With: Its brief, structured format makes it easy to maintain. You don't need to spend hours writing to experience the benefits.

  • It Helps You Focus: Writing down your goals and affirmations helps you start your day with greater direction and purpose.


Even if journaling isn’t your thing, the 5-Minute Method can give you all the benefits without a lot of effort. It’s a quick way to clear your mind, boost your mood, and stay focused on your goals. Try it for a week and see how you feel—it might just become a habit you actually enjoy! Be the plot twist and surprise yourself.



 



Erica Wilcox, LPC is a Certified EMDR Therapist and EMDRIA Approved Consultant in East Hampton, CT. She is the Founder and CEO of Wilcox Wellness Center for Personal Growth and speaks globally about mental health and wellness. She specializes in intensive EMDR therapy and works with clients across the nation who travel to Connecticut for a self-led therapy retreat focused on intensive EMDR and healing.
Erica Wilcox, LPC is a Certified EMDR Therapist and EMDRIA Approved Consultant in East Hampton, CT. She is the Founder and CEO of Wilcox Wellness Center for Personal Growth and speaks globally about mental health and wellness. She specializes in intensive EMDR therapy and works with clients across the nation who travel to Connecticut for a self-led therapy retreat focused on intensive EMDR and healing.

Contact Erica at ewilcox@wilcoxwellness.com to connect and take your next step towards freedom.




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