Why Write a Journal in our Digital Age

In a world where everything seems beep, chime and notify you of every event and little thing, where it feels like we are dominated by smartphones and screens distracting us and splitting our attention, the simple act of putting pen to paper might seem old fashioned. Yet, journaling — particularly keeping a handwritten journal offers psychological, emotional, and creative benefits. It is a rewarding tool for self-discovery, promotes clarity of thought, and growth. I have been squirrelling away my thoughts and observations in a notebook for 35 years so today I am sharing why I keep a journal.

I encourage everyone to take some time out, some self-time and enjoy the process of journaling. This habit offers a pause in a busy day, a moment of mindfulness and a digital detox time. When you sit down to journal, it makes you sit in the present moment and focus on your day.

For me, a journal is a constant process. I use a journal literally to make sense of the day. As I reflect upon my life, recording my thoughts via word or sketch, it helps me make sense of the world. As an example, often in school, you sort out what you think about a topic as you are writing an essay. A journal does the same thing. Through writing about something, you can make sense of it. For this reason journaling is a ritual of self-care. It is a time to check in with yourself. Unlike social media or apps, journalling doesn’t beep, flash, or sell your data.

Journalling is cheap, portable, and flexible. Unlike many tech toys, interests and hobbies to start a journal all you need is a notebook and a pen. It is simple to carry it in a bag or pocket easily, has no learning curve and never needs charging. You can journal for five minutes or five hours.

Take time to write poems, record conversations, make lists, describe where you have been, what you done, and what you saw. You doodle and sketch, record what you are grateful for, record the weather, record your dreams, use structured prompts, free write or rant. It is totally up to you how you write your journal. There are no rules as to what you do in a journal, do what works for you. Some people journal every day while others dip in and out. I like to write daily but it’s up to you how much and how often you write. This flexibility means journaling can adapt to your needs at any given moment.

Journaling improves your mental health

One of the most powerful reasons to keep a journal is that it improves your mental health. There are numerous psychological studies have shown that journalling can help reduce stress, anxiety, and depression. For a quick summary of the advantages check out Dr Kevin Bennett article 10 Good Reasons to Keep a Journal in Psychology Today.

Also check out this article by Jessica Wapner in Scientific American also points to research that indicates writing produces many physiological benefits.

Writing longhand slows your thinking down, which helps you untangle thoughts and help identify emotional triggers, recurring thought patterns, or situations that consistently cause distress. This increased self-awareness builds emotional resilience. Journaling also encourages gratitude, self-compassion, and mindfulness — qualities that support long-term well-being.

A journal is something you do for you. It is time out to think – away from responsibilities and obligations. This is self-time, not selfie time. It is away from social media, work and domestic tasks. It is time used to record what you have observed in the day. What you notice and what you choose to record is unique, and that is what makes your journal special. It captures your view of the world.  With a journal, you literally notice – and take note of – your life. A journal trains you to notice the big and small details in your life, and keeps it there for future reflection.

For me, a journal increases observation and helps me to think beyond the obvious. I have the habit of in my day, looking for what I call “journal fodder”. This active looking has meant I have developed a respect for the everyday. I am sure, without my journal, I would not have noticed how even the everyday can become interesting over time.

For instance, in my journals, I recorded how these new things called CDs were going to replace vinyl records. I could not imagine at the time that I would witness the disappearance of vinyl. I also noticed changes, such as the introduction of the Walkman, then the Discman, then MP3 players and on through to iPods, while seeing even each of those technologies become superseded themselves. Technology is something that has changed everybody’s life, yet most people think it either too geeky or too mundane to write about.  I recorded how 3¼-inch floppy disks were so easy to use after storing data on 8-inch disks. Who today still uses a floppy disk?

My journal was a place to record the rise of the internet. I described pre-internet days and how the universities ‘connected together and shared information’. I also recorded world events like the fall of the Berlin Wall, the terrorist attack on the Twin Towers etc and I also record simple little things like recipes, supermarket shopping, and store sales etc. Stop and think for a moment all this is currently changing with online shopping. I learnt that working a little, consistently, leads to achievements so I have become more intentional in many of my pursuits. This intentionality and focus adds depth and texture to my life.

A journal can develop your creativity

A key reason for me to keep a journal has always been, that I discovered early in a my journey, that journaling can boost creativity. Many writers, artists, inventors, and thinkers have used journals to capture fleeting ideas, and brainstorm. Your journal is a private space where you have permission to be messy. No one judges your spelling, grammar, structure, or even if you make sense. That freedom allows new connections to form, and often leads to innovative thinking and unexpected breakthroughs.

A journal can help you develop a creative skill such as writing or drawing. If you want to write or draw, a journal is a good place to practice. The journal becomes a record of your skill development. Many professional writers advise you to write daily. Artists keep sketchbooks and draw regularly. A journal is a place to do what ever creative activity attracts you and to practice! Over time, these creative skills will get better and you will be able to look back and see your progress.

Use your journal to focus on setting and meeting goals

A journal can serve as a tool for self-reflection and intentional living. It is a great tool to aid you set and reach goals. By regularly writing about your goals, desires, habits, and values, you create accountability and clarity. Tracking goals in a journal allows you to monitor progress and notice patterns that support or hinder your success.

A journal can help you over stall points. If you are working on a big project and feel directionless, overwhelmed or have hit a stall point writing about it can really help. Describing and writing about the project makes you focus on what you want to achieve and defines clearly the project. This focus will help you list what needs to be done, helps you understand the scope of the project. By putting it down on paper you can get a hold of the thing. You can break it down into smaller achievable steps and this will naturally lead to you being able to see how to structure the project. By defining and structuring the project you are taking control and that action counters feeling overwhelmed by it.

Your journal, is a place to remind yourself to celebrate your wins. When you keep a journal you also have an obvious place to track your progress too. Working towards a long-term goal becomes easier if you can record each step toward the dream. Each small step is affirmed along the way, making the journey towards your goal easier.

A journal helps me to keep personal priorities in focus. It is very easy to be caught up in Doing, yes Doing with a capital D as it becomes just that. Sometimes I need to ask if this or that activity will lead to where I want to go. In a journal, I can question current priorities and redefine them if need be. I can explore whether this or that priority is still appropriate or I may decide to spend my time in a different way. A journal is a safe private place to weigh the pros and cons of an idea. You can set out both sides and in the process be very clear about what you mean and what the implications might be. In other words, journalling speeds up a decision process.

Keeping a journal is not only for goal setting. A journal can be a place of deep reflection allowing you to connect with your core values, your Why. Sometimes we need to remind ourselves what our ethical stance is on this or that. Sometimes our ethics slide but in a journal can bring something into focus. For example, if we think recycling is really important we can remind ourselves of that value and do it!

An aid to memory

Handwriting, unlike typing, activates parts of the brain associated with learning and memory. When you write things down by hand, you’re more likely to remember them. This applies not only to academic study but also to personal insights, and creative ideas. We often think we will remember the important details of our lives but memory fades.

Most articles about journaling emphasise that a journal is a great way to store memories but I would like to add that journaling makes memories. What do I mean by that? While writing a journal or sketching in a journal, you notice more about your day. Think about the process for a moment. When writing a journal you need to recall what happened in your day, then write it down. In this process of writing, you have consolidated the memory in your mind. You have reminded yourself of something that happened in the morning, which, if you had not taken time to write about, would have simply slipped away in the whirlwind of daily activity. Retelling and recording what you do each day builds and consolidates memories. Do it often enough and you will remember more of your life.

A written journal becomes a tangible record of who you were and what mattered to you at different stages of life. Journaling creates a record of your experiences, thoughts, and feelings — a living memory archive. Reviewing past journal entries can reveal how far you’ve come, remind you of valuable life lessons, and provide a richer understanding of your personal journey. This record of your life can be invaluable, not only for your own reflection but as a legacy for future generations.

For the amount of time you put into a journal, you get so much more back. That is why I do it.