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3 techniques to start journaling for better well-being

In an age where we are surrounded by technology and a constant stream of interruption, there’s a lot to be said for taking a digital Sabbath and picking up a pen and notebook instead.

Journaling is a traditional technique that helps quieten the mind and align your thoughts. Taking just a few minutes a day, writing can help boost your energy and improve your mood. In addition, handwriting can potentially reduce stress levels and anxiety, and help you sleep better.

What is journaling?

Journaling has long been a creative and therapeutic activity that is hugely beneficial for our minds. It can help facilitate self-reflection, personal growth, and emotional healing for people of all ages.

Taking the time to write down our observations and feelings every day, however briefly, can help deepen our understanding of ourselves and life events as they unfold.

Journaling and handwriting can be beneficial for mental and emotional health as we age, improving our overall wellbeing.

Getting started

With writing offering many proven cathartic benefits for your mental health and wellbeing, online gift emporium Pen Heaven, explores three techniques that can get you started.

Purge Emotional Writing

Purge Emotional Writing, also known as PEW-12, is a brilliant 12-minute writing technique that gives you the opportunity for self-reflection and is excellent for surfacing repressed emotions. This can in turn reduce stress and ease anxiety.

All you have to do is write for 12 minutes a day. Just set a timer and let your words flow freely without your mind getting in the way.

What’s unusual about this approach to writing, is that once your time is up you purge your words by burning your paper, and then forgive and forget.

Think, Learn and Connect

This approach is deal for anyone who is new to journaling or is experiencing writer’s block.

The aim is to focus on the same three prompts to use every day: Thank, Learn, Connect. This not only gives you something to write about, but it also makes your journaling transformative.

The steps are easy to follow but to get the greatest benefit out of this technique you need to be specific with each cue.

  • Think deeply about what you are thankful for and delve into detail about why and what it is.
  • What did you learn today? How and from whom? Don’t restrict your answers as we all learn something each day, no matter how small it may be.
  • Think about the people with whom you have connected. And what about how your mind has connected information and moments?

This method is one that works in the moment along with offering reflective benefits from which you can continue to learn.


Freewriting has long been a favourite with authors and teachers. The technique was devised to get creativity flowing and free the mind from a mental block.

To start simply allow your thoughts to pour out onto the page without any specific prompt in your mind. Continue until your mind is empty.

Championing the handwritten word, this powerful practice will help overcome blank page syndrome, capture all your thoughts, and uncover creative ideas. It gives the writer the freedom to think as they write, without worrying about grammar and spelling mistakes. It works just as well for children as it does professional wordsmiths.

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Photo by Thom Holmes on Unsplash

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