Stuck in your own head? Try this.

Ever feel like your brain’s running 47 tabs at once? Try this.

With just a few minutes a day, you can reduce mental clutter, prioritize your time, and start spotting patterns that help you grow. Whether you're using paper or digital tools, the real magic comes from doing it consistently—and doing it your way.

Start simple, stack it with habits you already have, and adjust as you go. There’s no perfect method, just progress.

Why It Matters

When I first got into journaling, I wasn’t trying to make it a life-changing habit—I just needed to get the random stuff bouncing around in my head onto paper. And it worked. The act of writing gave me clarity I didn’t know I was missing.

But the benefits went way beyond the immediate stress reduction or focus.

Over time, I noticed patterns—things I kept struggling with or things that were going really well. That reflection helped me get better at prioritizing, solving problems, and letting go of things I couldn’t control.

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How To Get Started

How To Get Started

You don’t need a perfect template or a leather-bound notebook. You just need to start.

Here are a few ideas to build a habit that sticks:

• Pair it with an existing habit. Write while drinking your morning coffee or before bed.

• Use prompts. Not sure what to say? Try:

  • “What went well yesterday?”

  • “What’s one thing I’m grateful for?”

  • “What do I want to focus on today?”

• Keep it short. One sentence counts. Don’t aim for essays.

• Ignore the format. Paper, app, voice notes—use what you’ll actually stick with.

• Review regularly. Glancing back monthly or quarterly can show you what’s really working (or not).

I also built a free 7-day journaling course to help people start (or reset) their journaling habit. It’s lightweight—one short email a day with a prompt and an action step. If you want a nudge without the overwhelm, this is for you.

👉 Start the free 7-day course

Extra Extra

• If “habit stacking” is new to you - check out this fantastic book by James Clear: Atomic Habits

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P.S. Looking for resources to improve your productivity? Check out the tools I use right here.