THE POWER OF JOURNALLING
If you’ve never journalled before you might think of it as being a little romantic, perhaps silly, and something that you associate with Bridget Jones (queen). If you have, you almost certainly get it.
Journalling genuinely changed my life and has become an integral part of my mental health upkeep. I rave about it daily and often get the same questions - but what do I write? And why? My name is Jess P, I’m a Ride, Reshape and Reformer trainer and I’m here to offer up some tips. If you’ve been to my classes you’ll know that my ethos around training is finding your confidence, taking up your space and standing in your power.
Journalling does the same for me. It helps me create and stand in my space, get to know myself, and find confidence in my thoughts. You’ve heard the saying ‘tidy home, tidy mind’? Well, your head is also your home. Journalling feels like tidying my bedroom so I can sleep and wake with more clarity and less mess.
I’m sure we’ve all experienced higgldy piggldy thoughts, feeling overwhelmed or perhaps unable to recognise what you’re feeling about a decision or a thing in your life. I use journalling across all of these. Sometimes to help make huge decisions, but often just to stay close to myself, as an act of self care, and to sustain a higher level of mental peace.
I’ll never forget a few years ago there was one decision I’d been sitting on for months and months. I’d talked it out with so many friends, I’d cried about it and imagined all scenarios - I just couldn’t decide what to do. I was on holiday for my sisters hen do in Magaluf (oi oi), and I took myself down to the beach alone without anything but a 10 euro note. I got myself a wine and mars bar ice cream (classic combo). I asked the waiter if I could please borrow a bit of paper and a pen. I brain-dumped all my thoughts without any censoring. No distractions, no one else’s input, no phone, and most importantly knowing that no one would ever read it.
Turns out I knew exactly what to do. This huge thing I’d been weighing up for months suddenly felt less huge. There on that bit of paper, was my answer. Ultimately a quick journal helped me connect to my gut. I walked into the sea with that little scrap of paper and held it tight as I opened out my arms towards the vastness of the ocean (movie moment). What I’d written sat truthfully in my body and mind. As I exhaled I felt calm, sure and like I’d just advised my bestie on what to do.
Just like this instance, it doesn’t have to be a fancy gorgeous journal book (although it can be), often a scrap of paper that you’ll later throw out is perfect.
So how do I journal? All you need is paper / a notepad, pen and a quiet moment. I practise this 3-5 per week, some do it every day, and for many journalling is just a great tool to reach for when you feel you need it.
My journal practise looks a bit like this:
I start with a BRAIN DUMP. This is the most important part of my journalling and sometimes I only do this bit. The brain dump is essentially a form of flow-state writing, scribbling down your stream of consciousness as it comes. Doesn’t need to make sense, doesn’t need to be something you read back. My handwriting is usually a bit wild here and I’m writing with minimal pauses - literally thinking out loud (onto the page). If you get stuck starting with how you’re feeling generally, you’ll always end up bringing yourself to the topic you need. The aim here is to take your thoughts from feeling spirally and spaghetti-like, to clearer lines. Think of it as sorting out your mental wardrobe and re-folding your clothes, maybe throwing out some bits that no longer fit or suit you. Here, I really encourage you to write with the mindset that this will never be read by anyone. Your journal should be your safe space, not something you sensor or share with anyone.
I then go on to use some JOURNAL PROMPTS. You can find these online easily - TikTok, The Gram, Google. Choose a few that resonate and answer honestly, again - with the idea that it will never be read. Here are a few of my go-to’s:
What is something that’s disturbing my peace right now and how would the best version of my handle this? Can I align more with this version of me than I am? If I can’t control it, could I let it go?
How do I feel about myself today, at this very moment? Am I looking after myself with the same level of care I would give someone I’m responsible for? What can I add to my life right now to better my self care?
When do I feel my happiest self? Can I do more of this?
What does my perfect ____ (Autumn / September / 2025) look like? How can I reasonably live closer to this?
When and how do I feel the most loved? Do my closest people make me feel this way? Could I explain the first answer to them more to help them love me in my language?
What are my fears right now?
What do I need to say no to right now or get done and tick off that would really improve my general peace? Make a realistic schedule prioritising these things.
I then finish with AFFIRMATIONS. Affirmations are essentially getting your thoughts on your side, just as you need to when you’re trying to finish that hill in Reshape or hold your plank in Reformer. It’s the practise of self belief and self-confidence. The idea that if you say it enough to yourself, it has the ability to be true. These daily affirmations help me create an abundant, grounded and confident mindset, so that ultimately - I begin to embody the words I write and truly believe them for myself. I choose affirmations that are what I need to hear that day, and how I want to show up. Such as:
I am enough
I am someone good things happen to
I can make a real difference to peoples day
I am strong enough
I have the power to make the right choices for me
I am worthy of ___
I am happy to be me
I deserve to take up my space
Pick 1-3 and write them out again and again next to each other 5-10 times.
And that’s journalling. I encourage you to journal a few times a week and see how you go (morning or night I find most beneficial). Get to know yourself deeply. Hold the same space you do for your best mate over a coffee. Lean in and really listen. Let me know how you get on.
Jess P