Taking a few minutes to write some things down may make a big difference.

I was reading one of the most amazing books of my life recently - Good Energy by Casey and Calley Means. Mind Blowing! All about health of body, mind, and soul - in that order.

One idea it brings out is about how study after study shows that when we self-report - we greatly exaggerate reality. How much time did you sleep this week? Oh, at least 8 hours per night. But track that sleep and we find it much lower - most of us over-estimate sleep by about an hour. The same over-estimating goes for healthy food, adequate exercise and most importantly things in regards to our health.

To define reality - try journaling.

Here’s some benefits to your overall health.

• Reduced Stress and Anxiety: Writing down your thoughts and feelings can reduce stress levels. Studies have shown that expressive writing helps to process and manage emotions, reducing the impact of stress on the body and mind. One study found that individuals who wrote about their emotions for 15-20 minutes a day showed reduced levels of cortisol, the stress hormone, after just four days[1].

• Improved Physical Health: Surprisingly, regular journaling can enhance physical health. Research indicates that expressive writing can lead to fewer doctor visits, improved immune system functioning, and even faster recovery from illness or surgery[2]. This connection between mental clarity and physical well-being underscores the holistic benefits of journaling.

• Better Sleep: Journaling before bed can help ease the mind and encourage better sleep. By writing down your worries or to-do list for the next day, you can create mental clarity and reduce racing thoughts that often keep people awake at night[3].

• Enhanced Emotional Regulation: By reflecting on emotions and experiences, journaling allows for better emotional regulation. Research shows that individuals who journal regularly are more likely to exhibit self-awareness and emotional intelligence[4]. This can lead to healthier relationships and improved communication with family members.

• Increased Mindfulness and Gratitude: Keeping a gratitude journal—a simple practice of writing down things you’re thankful for—has been shown to boost mood and overall life satisfaction. Studies have also linked gratitude journaling to decreased depression and increased resilience[5].

How I Journal

I have found a classic paper and pen are relaxing and boy does it keep you honest. In my journal, I ask myself five questions every morning that I have to answer and two at night.

Morning:

What 3 things am I most grateful for this morning and why?

What was the biggest takeaway from my morning study?

What is the most important task on my mind this morning?

Who should I encourage with a text or email today?

Who can I pray for this morning?

Evening:

What were the motives for my actions today?

What is the most important task on my mind this evening?

Common Objections and Solutions

• “I don’t have time to journal.”

With busy schedules, it’s easy to think journaling will take too much time. However, journaling doesn’t have to be a lengthy activity.

• Solution: Start small—set aside just five minutes in the morning or evening. Even a brief session can bring significant mental clarity and stress relief.

• “I don’t know what to write about.”

Many people feel stuck when staring at a blank page.

• Solution: Begin with a prompt - like my questions above that I use. Write down your current thoughts, any challenges you’re facing, or what you’re grateful for that day. A simple template like “What went well today?” or “What am I feeling right now?” can be an easy entry point.

Integrating Journaling into Daily Life

To make journaling a sustainable part of your routine, try these strategies:

• Create a Ritual: Find a specific time each day when you can consistently journal.

• Use a Dedicated Journal: Having a designated journal can help signal to your mind that it’s time to reflect. Consider investing in a high-quality notebook or an app if you prefer digital tools.

• Be Kind to Yourself: Don’t put pressure on journaling to be perfect or profound. The key is consistency and self-expression, not writing something publishable.

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I’d love to hear your thoughts. 👋

I’m always looking for feedback. What would you like for me to cover? Anything in the newsletter you like or want to see more or less of?

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How Self-Doubt Can Become Your Superpower 

How to Supercharge Your Sleep

The Power of the Sauna

Forgiveness May Be Your Missing Ingredient

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

[1] Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338-346.

[2] Pennebaker, J. W., & Beall, S. K. (1986). Confronting a traumatic event: Toward an understanding of inhibition and disease. Journal of Abnormal Psychology, 95(3), 274.

[3] Scullin, M. K., & McDaniel, M. A. (2016). Remembering to execute a future intention: Sleep on it! Psychological Science, 21(7), 1028-1035.

[4] Slatcher, R. B., & Pennebaker, J. W. (2006). How do I love thee? Let me count the words: The social effects of expressive writing. Psychological Science, 17(8), 659-661.

[5] Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.