Journaling isn’t just writing stuff down. Done right, it’s one of the fastest ways to get clear on what matters.
Whether you’re stuck in self-doubt, anxiety, or feel like you’re going in circles, you’re in the right place.
This guide will show you how to use journaling as a mindset tool to gain clarity, align with your goals, and take consistent action.
Why Journaling Isn’t Just for Writers
Let’s get one thing clear: journaling isn’t about documenting your day or starting a diary.
That’s what I used to think, and it’s why I avoided it for years. I didn’t see the point of sitting down and writing, “Dear diary, here’s what I did today.” It felt pointless – because it is.
But then one day, I grabbed a notebook and started writing down the questions stuck in my head. I wasn’t trying to “journal.” I just needed to figure some things out. And by the time I was done, I had more clarity than I’d had in weeks.
Your brain is constantly spinning with thoughts, emotions, patterns, and fears. It’s like trying to solve a 10-step math equation in your head. You could figure it out, but it would be way easier with a pen and paper.
Writing makes the abstract feel concrete. It helps you slow down enough to see what’s running in the background.
And no, your handwriting doesn’t matter. This isn’t about pretty pages, it doesn’t even have to be on paper (a Google Docs works just fine), it’s about being honest with yourself.
So, keep this in mind: If you’re trying to figure out life in your head, you’re probably stuck. Get it on paper.
How to Start Journaling (Even If You Never Have Before)
If you’ve never journaled before, let’s get rid of the pressure right now: there’s no “perfect” way to do it. You’re not writing a novel. You’re just getting honest with yourself, one page at a time.
Here’s how I recommend you start:
1. Keep it simple
Don’t overthink it. Grab a notebook, use the Notes app on your phone, or even just type docs.new in your browser for a new Google Docs. You don’t need a fancy journal to start.
2. Make it a morning thing
While your brain is still quiet (and before the chaos kicks in), spend 5–10 minutes writing. Why? Because your mind is in a super suggestible state, like a sponge. What you think first can shape how you feel all day.
🌞Want a little help setting the tone? Grab my free Morning Mindset Priming Kit. It’s an 18-minute guided routine to help you reset your thoughts, track your mood, and focus on what matters most. This is the exact system I use to rewire my mindset every morning, and it’s 100% free.
3. Ask one good question
Start with something like:
- “What do I want today to feel like?”
- “What am I avoiding, and why?”
- “What’s one small thing I can do today to feel proud of myself?”
Then write the answer.
Then ask a follow-up question.
Then go deeper.
What are you talking about, Rob?
Most people give up on journaling because they’re doing it without direction. They’re just venting. Or repeating the same loops.
But there’s a better way.
I use a simple technique that I call the Level 1 to Level 4 method. It’s how I get out of the surface-level stuff and learn something about myself.
Here’s how it works:
- Level 1 question: “Why do I feel anxious right now?”
- Level 1 answer: “I have a big meeting and I don’t feel ready.”
- Level 2 question: “What would help me feel more prepared?”
- Level 2 answer: “Rehearsing out loud + writing my talking points.”
- Level 3 question: “When can I block time to rehearse today?”
This process forces me to go deeper instead of jumping to the next thought. And that’s where clarity lives.
So ask. Answer. Then ask again, based on your answer.
🎧 Want to dive deeper into this technique? I break it down step by step in my episode How to Create a Journaling Practice, including how journaling shifted my mindset and helped me create absolute clarity during one of the hardest seasons of my life.
4. Try this rule
No scrolling before journaling. Let this be the first thing you do. That one shift alone can change your clarity, energy, and decisions.
5. Not sure what to write?
That’s where guided prompts come in. I’ve created a free 30-Day Journaling Kit with simple prompts I use myself to stay focused and clear.
You’ll find mindset questions, clarity prompts, and reflection tools to help you start strong — and keep going. Get it here for free!
What Are the Benefits of Journaling?
If you’re wondering why journaling is important, let me lay it out clearly: this isn’t just about “feeling better.”
It’s about thinking better. Showing up better and living better.
Journaling isn’t just emotional. It’s strategic. When you put your thoughts on paper, you’re training your brain to recognize patterns and rewrite them.
It helps you:
- Spot the habits that keep you stuck
- See your goals more clearly
- Align your actions with who you want to be
- Challenge limiting beliefs in real time
A blank page is more than a place to vent. It’s a space to choose who you’re becoming.
Here’s a breakdown of what journaling can do for you:
Boost your self-awareness
You don’t need more advice, you need to hear yourself. Journaling helps you understand your patterns, reactions, and the stories you’ve been telling yourself (even the ones that aren’t helping). The more you write, the more you meet yourself on the page.
Bring clarity to your goals
Vague goals = vague results. But things get clear when you write down what you want and why you want it. Journaling helps you define your version of success and stay connected to it, even when life gets loud.
Improve emotional regulation
Ever feel overwhelmed but don’t know why? Journaling helps you track your triggers, calm the noise, and respond instead of react. That’s powerful, especially if you deal with anxiety or overthinking.
Build momentum through reflection
Most people are so focused on what’s next that they forget to reflect on how far they’ve come. Journaling lets you zoom out. To see patterns. To course-correct. To celebrate the wins, big or small.
Align your actions with your values
Writing things down creates accountability. It keeps you honest. Journaling helps you see if your choices match who you say you want to bem and if not, gives you the awareness to shift.
So if you’ve ever asked, “Is journaling good for you?” now you know. Yes. 100 times, yes.
📺 The Secret to Stopping Fear and Anxiety (That Actually Works): watch this to learn how to recognize the stories you tell yourself and how journaling helps rewrite them.
Does Journaling Help with Anxiety?
Short answer? Yes. Big time. Journaling is one of the fastest ways to calm the noise when your brain is spinning.
Think of it like this: your head is a cluttered desktop. Journaling is dragging those files out and laying them side by side so you can finally make sense of them.
Once, a close friend of mine came over in a spiral: overwhelmed, stressed, couldn’t think straight. I handed him a whiteboard and said, “Let’s get all of it out.”
He resisted at first (“It’s all in my head,” he said). But once he saw it written down, his shoulders dropped. “Wow,” he said. “I actually feel lighter.” That’s the power of seeing your thoughts in front of you.
Journaling helps move your thoughts out of the reactive, fear-based part of your brain and into the prefrontal cortex, which handles logic, planning, and emotional regulation. That’s where clarity lives.
Here’s a quick example of how to journal through anxiety:
- “I’m anxious about the meeting.”
- “Why?”
- “Because I don’t want to sound dumb.”
- “Is that true? What proof do I have that I’m unprepared?”
- “What would help me feel ready?”
- “How would I show up if I trusted myself?”
That’s not just venting. That’s problem-solving. And over time, it trains your brain to respond to anxiety with action, not avoidance.
🎧 Want more tools like this? I go even deeper in my episode How to Stop Feeling Anxious About Anxiety, including what anxiety is trying to protect you from, and the mindset shifts and strategies that will help you take back control.
Final Tip: Make It a Habit
If you want journaling to work, it has to become part of your day, not just something you reach for when life feels heavy.
Start simple: 10 minutes. Same time, same place. I recommend pairing it with something you already do, like your morning coffee. That’s habit stacking, and it’s how your brain builds consistency without resistance.
Think of journaling like brushing your brain. It clears out the mental plaque before it builds up and takes over.
And here’s your challenge (you knew it was coming):
Try journaling every morning for the next 7 days. Ask a question. Be honest. Go deeper. You don’t need the perfect setup. You just need to start.
The good news? You don’t have to come up with the questions yourself. If you’ve already grabbed my 30 Days of Prompts, they’ll land in your inbox every morning — one question a day, same time, same rhythm — to make it easier to stay consistent.
You’ll also get access to my quick journaling training, so you can come back to it anytime you feel stuck or want to reset your practice.
Didn’t grab it yet? 👉 Click here to get the 30 Days of Prompts and Training.
Let this be the start of something bigger. You’ve got the tools. You’ve got the support. Now go meet yourself on the page.
