Journaling – A Practical Way To Declutter Your Mind

A journaling practice is a powerful tool that can help you declutter your mind. Journaling is a practical way to declutter your mind. Writing is an effective way to put your thoughts on paper and externalize them, allowing you to clear your head of mental clutter and gain a new perspective.

I think of writing or journaling as putting data on a hard drive! Once it is out of my mind and on the page I can stop thinking about it.

Whether you’re feeling overwhelmed, stressed, or anxious, journaling can help you process emotions and find mental clarity any time of the day.

By putting your thoughts and feelings on paper, you can gain insights into your own mind and better understand what’s causing your stress or anxiety. Journaling allows you to reflect on your experiences, identify patterns, and track your progress over time.

Journaling can also help you set goals, prioritize your tasks, and develop a sense of purpose and direction in your life.

Let’s explore the benefits of journaling! Here you will find practical tips on how to get started. Whether you’re new to journaling or a seasoned pro, you’ll learn how to use this powerful tool to declutter your mind and achieve greater clarity and focus in your life.

The concept of journaling

Understanding Journaling

Journaling is a practical way to declutter your mind and improve your mental health. It involves writing down your thoughts, feelings, and experiences in a notebook, journal or digitally. By putting your thoughts on paper, you will gain clarity and perspective on your life and get to a better place. 

Journaling can help you identify patterns, pick up negative emotions, negative self-talk and thoughts which can help you make positive changes in your life.

There are many different types of journaling, including daily journaling, gratitude journaling, bullet journal method, and answering journal prompts. . Daily journaling involves writing down your thoughts and experiences each day. A gratitude journal involves writing down things you are grateful for each day.

Bullet journaling involves using a system of symbols and bullet points to organize your thoughts and tasks. Writing Prompts are when you answer a question – prompting you to write. Please help yourself to my free writing prompts download to get started!

The role of journaling in mental health

Making a journaling habit can be a powerful tool and a great way for improving your mental health. Research has shown that journaling can help reduce symptoms of depression, anxiety, and stress. It can also help improve self-esteem, increase mindfulness, and promote emotional balance.

The University of Rochester Medical Center speaks about the benefits of journaling.

One of the main benefits of journaling is that it can help you process and work through difficult emotions. By writing down your thoughts and feelings, you can gain a better understanding of them and learn to manage them more effectively.

Journaling can also help you identify negative thought patterns and replace them with more positive ones. Journal writing will show you new ideas and is a path to personal growth.

In addition to its mental health benefits, journaling can also be a fun and creative outlet. You can use your journal to explore your interests, set goals, and track your progress. By making journaling a regular habit, you can reap the many benefits it has to offer.

Practical approaches to journaling

Journaling is a practical way to declutter your mind. It can help you organize your thoughts, reflect on your emotions, and gain clarity on your goals. If you’re new to journaling, here are some practical approaches to get started.

Establishing a journaling routine.

The key to successful journaling is to establish a routine. Find a time and a comfortable place where you can write without interruptions. It can be in the morning before you start your day, during your lunch break, or at night before you go to bed. Make it a habit to write consistently, even if it’s just for a few minutes each day.

When I started journaling many many years ago I set my alarm for 20 minutes earlier in the morning before work. Those days I had to be at work at 6:30 am. Saying I did not have enough time to write would have sounded valid because I worked 2 and 3 jobs from 6:30 am to after 10 pm 5 days a week. Making positive changes was a big wish of mine so I made the time.

Help yourself to a weeks worth of free writing prompts!

I wrote 7 days a week for years and years because I saw what others were gaining by doing this practice and I wanted what they had.. I smile now when I think my amazing life today only cost me 20 minutes a day to get started back then!

You can also set a goal for how often you want to journal. It can be daily, weekly, or as often as you need to clear your mind. Write down your goal and track your progress in a journal. Celebrate your achievements, no matter how small they may seem. Hey! A win is a win!

Today when I am stuck in thought or with an issue to sort I always turn to writing any hour of the day.

Different journaling techniques

There are many different journaling techniques that you can try. Your writing style will be based on your personal preferences.

Free form writing

The easiest way to approach journaling for me is to use free form or stream of consciousness writing.

Write continuously for a set amount of time without worrying about grammar, spelling, punctuation or penmanship. Let your thoughts flow freely onto the page. This is all about just getting the words out of your head and onto paper- or digitally if this is your thing. 

Gratitude journaling

Write down three things you’re grateful for each day. Focusing on the positive can help shift your mindset and reduce stress. This is an extremely simple process and you will find positive affirmations reset your thinking.

Brain dumping

Write down everything that’s on your mind, without any structure or organization. This can help you clear your mind and reduce feelings of overwhelm. This is a great habit I use when I can’t figure out where to start.

If after writing I still need help finding direction I ask a friend to listen to my thoughts and interpret what I am saying for me. This works 100% of the time for me!

Stream of consciousness

Write down whatever comes to mind, without any filter or judgment. This can help you tap into your subconscious and uncover hidden thoughts and emotions. When I am in the writing flow my pen can’t keep up with the words flying out of my head.

Goal setting

Write down your short-term and long-term goals, along with the steps you need to take to achieve them. This can help you stay focused and motivated. You will find a big part of achieving your goals depends on charting out a written plan, complete with action steps and a time frame. I would find it very difficult to achieve outcome-based goals without a clear cut written plan.

For your eyes only

You may consider writing to be your wellness journal and as such intend your writing for your eyes only. Your journal entries are yours and yours alone unless you choose to share them with family members, friends or a counselor.

Digital journals

Some folks prefer using a keyboard to journal. There is an abundance of online journal templates if you feel this is something you wish to explore.

Considering I use cheap spiral bound notebooks and a comfy pen to write I would probably just open a document and start there. Again this is all about what your journaling time means to you. The important part is to expand your comfort zone and design an action plan for yourself.


Try the different journaling techniques and find what works best for you. Again there is no right or wrong way to journal. Journaling is a personal choice with practical numerous benefits that can be tailored to your needs and preferences.

Journaling is a practical way to make a profound impact to your life and to declutter your mind. Mindset tools make a difference. A good consistent journaling practice is a very powerful tool in my experience. By establishing a routine and trying different techniques, you can gain clarity, reduce stress, and improve your overall well-being.

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Marj Bates is a life long ridiculously organized declutterer and artist. Less is more are words Marj lives by in everything she does except collecting dogs. “Dogs are like potato chips! Can’t have just one.” says Marj. Marj wonders if growing up with a fanatically clean Jewish mom means her decluttering and organizational skills are in her blood.

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