How a morning and night journaling routine can help reduce stress

Journaling is an excellent way to reduce stress, gain insight into yourself, and improve overall mental health.

However, finding the time and motivation to journal can be a challenge. One effective solution is to create a morning and night routine for journaling. Carving out a dedicated time in the morning and evening to help unclog your brain and focus on what you would like to achieve isn’t as hard as you may think. It can take as little as 5-10 minutes at a time.

Here are some simple tips to get you started.

Morning Routine: Focus on checking in with yourself, positive affirmations, goal setting and self care

Begin your day with a check in on how you slept. Getting enough sleep is crucial for our overall well-being and is essential for optimal brain function, memory retention, and emotional regulation. Checking in with yourself each morning can help you identify any patterns or issues with your sleep that may be affecting your mood, energy levels, and overall performance throughout the day.

Then look at positive affirmations. Affirmations are statements that reflect positive beliefs about oneself. They can help shift negative self-talk and build self-confidence. Write down one to two affirmations in your journal every morning.

Examples of affirmations include:

I am capable of achieving my goals
I am worthy of love and respect

Next, set goals for the day. Setting goals helps to focus your energy and prioritise tasks. Write down two to three goals for the day in your journal. Make sure your goals are specific, measurable, and achievable. For example, "Complete a project at work by 3 pm" or "Pick up a package from the post office."

Lastly write down any self care activities you would like to achieve. Self-care is an essential aspect of maintaining a healthy mind and body. By making a list of self-care activities you would like to achieve each day, you can hold yourself accountable for taking the necessary steps to improve your overall well-being.

Night Routine: Focus on reflection, gratitude and brain dumping

Reflecting on your day is a great way to unwind and clear your mind before going to bed. Taking a few minutes to write down your thoughts and feelings can help you process any unresolved issues or emotions that may be weighing on you. By doing so, you can release any mental clutter that can interfere with your ability to sleep well. A clear mind before bed can help you feel refreshed and relaxed, making it easier to fall asleep and stay asleep throughout the night.

Firstly reflect on how you felt during the day. Obviously each day may consist of many emotions but highlight the one that showed up the most.

Then list any highlights from the day, this could include “I was invited to an important meeting” or “I caught up with a friend”.

Also check in to see what self care activities you completed. You can give yourself a friendly reminder here if you were not able to fulfil your self care goals for the day, say to yourself, “there is always tomorrow”. Reminding yourself that sometimes things get in our way can help to reduce any feeling of guilt.

End your day with gratitude. Gratitude is the practice of focusing on the positive aspects of life. It helps to cultivate a positive mindset and reduce stress. Write down three to five things that you are grateful for in your journal every night. Examples of things to be grateful for include "A supportive partner" or "A warm meal."

Finally, do a brain dump. A brain dump is the practice of writing down all the thoughts and ideas that are swirling around in your head. This helps to clear your mind and prepare for a restful sleep. Write down anything that comes to mind in your journal. Don't worry about grammar or structure, just write freely.

Utilising a journal you already have is an easy way to start creating a morning and night routine for journaling. Take your journal and create the headings yourself. If you don’t have a journal you currently use or have already filled the pages you can download our free printable which includes a morning page, a night page and a brain dump page.

Creating a morning and night routine for journaling can be a powerful tool for reducing stress and improving mental health. Incorporate positive affirmations, goal setting, gratitude, and brain dumping into your routine to maximise the benefits of journaling. Remember, be consistent and patient with yourself. It takes time to establish a routine, but the rewards are worth it.

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