How journaling cleared my mind
Photo by Matheus de Souza on Unsplash
Towards the end of 2018 and the beginning of 2019, I felt lost. Not lost in a physical sense, but in terms of my career and life direction. I had worked hard to build a successful career, but something was missing. I wanted meaning, but I didn’t know what that "meaning" was. Like many men, I didn’t seek support—I thought I could handle it myself. However, my manager noticed something was off and assigned me a coach.
At first, my reaction was, "What the hell? Why do I need a coach?" I was younger then and still wrapped in the belief that asking for help was a sign of weakness—an all-too-common mindset for men.
The power of coaching
Oh, how wrong I was. Coaching has become a game-changer for me. It gave me a safe space to explore my thoughts and feelings, something that’s often difficult for men due to the lingering stigma around emotions.
Despite the progress made in recent years, mental health and well-being are still taboo topics for many men. Coaching helped me clear the mental fog, identify actionable steps for change, and, most importantly, regain my momentum.
Discovering journaling as a tool for well-being
While coaching worked wonders, I was still on the lookout for more tools to improve my mental health and well-being. That’s when I stumbled across journaling in a book I was reading. I’d heard of journaling before but never really gave it much thought—until I read how it could help sift through thoughts. So, I decided to give it a go.
Journaling, particularly morning journaling, became a natural extension of my coaching. It was a space where I could process my thoughts and emotions without judgment. Morning journaling allowed me to jot down my thoughts first thing in the morning for a set period and then, quite literally, shred the pages. It was a symbolic way of clearing my mind and letting go of anything weighing me down.
A shift in my mindset
As I committed to morning journaling, I noticed a significant shift in my thinking and mood. After shredding my first journal page, it was as though a weight had been lifted off my shoulders. For the first time in a long while, I felt like everything would be okay. It wasn’t just about writing—it was about processing emotions and, ultimately, letting them go.
The benefits of morning journaling
Reduces stress and anxiety
One of the primary benefits of morning journaling is that it reduces stress and anxiety. Writing down your thoughts helps you better understand and process your emotions, creating space for coping mechanisms to form. Journaling also allows you to spot patterns and identify triggers for your stress, so you can manage or avoid them.
Improves mood and self-esteem
Morning journaling can boost your mood and self-esteem. When you reflect on your achievements or even small positive experiences, it fosters a more positive outlook. Over time, it helps you appreciate yourself more and builds confidence by highlighting your strengths.
Promotes personal growth
Journaling encourages personal growth by helping you better understand yourself. As you explore your thoughts and feelings, you identify areas where you want to improve. Setting goals and tracking your progress within your journal gives you tangible proof of how far you’ve come, motivating you to keep moving forward.
Why men should journal
Men are more likely to seek mental health support than women. This is largely due to societal expectations of masculinity, which discourage men from expressing emotions. Journaling can serve as a private, judgment-free space for men to process their emotions and develop the coping mechanisms needed to improve mental health.
If you’re a man struggling with mental health, I encourage you to give morning journaling a try. It can be a simple yet powerful way to express and process emotions, reducing the burden of stress and helping you regain clarity.
How to start a morning journal
If you're new to morning journaling, here are a few tips to get started:
Choose a quiet time & place
Find a spot where you won’t be disturbed, preferably first thing in the morning.
Start small
Begin by writing for 10 minutes each morning. As you get more comfortable, you can extend the time if you want.
Write freely
Let your thoughts flow. There are no rules—don’t worry about spelling or grammar.
Be honest
This is your space, so be real with yourself.
Shred after writing
Shredding your journal pages can help you symbolically let go of those thoughts and emotions.
If you’re stuck on what to write, there are many journaling prompts available online or in books to help guide you.
Journaling has been a simple yet life-changing practice for me, alongside coaching. It has allowed me to take control of my mental health and well-being in a way that feels personal and empowering.
I encourage you to try morning journaling—whether you’re feeling stuck, stressed, or simply looking for a new way to connect with yourself. It could be the key to unlocking a better, healthier you.
