The science of why journaling makes you happier - CEOWORLD magazine
Beyond the anecdotal benefits, science backs up the power of journaling. Studies have found that expressive writing —particularly about emotions —reduces activity in the amygdala (the brain’s fear centre), making us less reactive to stress. Like meditation, it’s also been shown to lower cortisol (the stress hormone) and improve immune function. Journaling is linked to […]
Beyond the anecdotal benefits, science backs up the power of journaling. Studies have found that expressive writing —particularly about emotions —reduces activity in the amygdala (the brain’s fear centre), making us less reactive to stress. Like meditation, it’s also been shown to lower cortisol (the stress hormone) and improve immune function. Journaling is linked to greater emotional intelligence, helping people regulate their emotions more effectively and reduce rumination (that exhausting cycle of overthinking). Research from the University of Rochester highlights that journaling helps individuals processcomplex feelings, leading to reduced anxiety and depression. And it doesn’t just help with the heavy stuff. Gratitude journaling, for instance, has been found to significantly boost happiness levels, rewiring the brain to focus on what’s good, rather than what’s missing. People who journal regularly about what they’re grateful for report feeling more optimistic and satisfied with life —even months later. Breaking through resistance to journalingNow, I can already hear some of your reasons for not journaling:‘I wouldn’t know what to write. ’‘I don’t have time. ’‘I tried it once, and it didn’t work. ’I get it. The idea of writing down your thoughts can feel awkward, unnecessary or even uncomfortable at first. But let’s be real: how often do you actually sit down and check in with yourself? It’s easy to keep moving through life, reacting to whatever comes your way, without ever stopping to ask, ‘How do I actually feel about this? What do I really want?’Journaling isn’t about being a good writer. It’s about giving yourself space to think, feel and process. If you don’t know what to write, start by writing exactly that. ‘I don’t know what to write’ is, ironically, a great way to get started. Because somewhere after that sentence, your real thoughts will start trickling through. If you don’t think you have time, try it for five minutes. Nobody I’ve coached has ever sat down for five minutes of journaling and regretted it. If you’ve tried before and it didn’t work, consider that maybe you just hadn’t found your way of journaling yet. More than one way to do this is possible. Few people enjoy staring at a blank page. The key is finding a style that works for you. Here are a few approaches to try:Stream-of-consciousness journaling: Write whatever comes to mind —no filter and no overthinking. This can be a great way to declutter your brain. Gratitude journaling: Reflect on what you’re grateful for. This helps shift your focus to the positive and trains your brain to notice joy. Reflective journaling: Look back on your day and explore what went well, what didn’t and what you learned. Prompted journaling: Use specific questions to guide your reflections. Bullet journaling: Use a mix of lists, reflections and goal-setting, all in a structured format. This can be great for those who love organisation. Audio journaling: Prefer talking over writing? Record voice notes instead. If you’re going to do this, make it easy for yourself:Keep a notebook by your bed or simply open a Google Doc. Set a reminder. Remember that you don’t have to write every day, but the more often you do it, the more you’ll notice the benefits. Forget perfection. No-one is grading this. Some days, you’ll write one sentence. Other days, you’ll go on a rant that fills three pages. Both are completely fine. The goal isn’t to write something profound. The goal is to give your thoughts and feelings somewhere to go. To help you get started with journaling, here are a few prompts to try:‘What’s been on my mind a lot lately?’‘If my emotions could talk right now, what would they say?’‘What’s one thing I’ve learned about myself in the last month?’‘What’s something small I can appreciate about today?’‘What do I need to let go of right now?’Your thoughts deserve space. Your emotions deserve to be acknowledged. Your story deserves to be written —if only for you. So, grab a notebook, open a blank document or hit record on a voice note. And just start. ——————–Edited extract from How to Be Happy (Wiley $34. 95, 1 July 2026) byDeclan Edwards. Have you read?The Sensitive Information Boards Should Never Enter Into AI Tools. AI Governance for CEOs: A Practical Checklist for Risk, Data, and Oversight. 94% of Boards Lack an AI Policy While 75% of CEOs Already Use AI. A Father’s Legacy: Why True Success Extends Beyond Business Achievement. Six Leadership Lessons Every Executive Can Learn from PGA Coach Dan Grieve.