Journal prompts are a great guide to support your writing.

As a journal enthusiast, free writing is great at getting things out and getting perspective on situations. While guided prompts let you zero in on specific moments and get a clearer understanding on what’s important.

If you own a journal, you most likely have prompts written throughout it. Gratitude journal prompts are perfect additions to journaling. And aside from the obvious gratitude and positive benefits, below are 5 science-backed studies on the benefits of journaling.

Strengthens Immune System

Research by J.W. Pennebaker and L.D. Stone in 2004, showed that expressive writing improved immune function in individuals. “By writing, you put some structure and organization to those anxious feelings,” Pennebaker explains. “It helps you to get past them.”

He also believes, those who write visit the doctor less often.

(*Source: J. W. Pennebaker (2004), “Expressive Writing in Health: A Review of the Literature”)

By writing about emotional experiences and getting feelings out on paper (or even digitally), reduces stress — and may even boost your immune system in the process!

Improves Sleep

Journaling in the evenings can help clear the mind, improving sleep quality. Promoting calm evenings is my jam! And we have to do what we can to get those restful nights!

(*Source: E. Kross and O. Ayduk (2011), “Current Directions in Psychological Science”)

Promotes Problem Solving

Journaling, and writing about challenges and experiences, can help you develop better strategies for solving problems. It can allow you to organize and clarify your thoughts — and even help you find solutions.

(*Source: “Journal of Problem-Solving”)

Boosts Creativity and Memory

The practice of journaling can improve comprehension, reinforce learning, and boost your memory. It also helps with idea generation!

(*Source: E. Langar (1989), “Mindfulness”)

“By dedicating specific time to write down your thoughts, observations, and experiences, you create a habit of capturing ideas as they arise.

This practice encourages your mind to generate more ideas and make connections between seemingly unrelated concepts, which can spark creative thinking.” – Dr. Margareth Montagu

Improves Well-being

By incorporating journaling into your day-to-day, it can help you process thoughts, feelings and emotions, which can then lead to decreased levels of anxiety and depression.

(*Source**: J. W. Pennebaker, (1997), “Psychological Science”)

Journaling is just an overall great tool to have in your life!

Now, in creating a toolkit and journal to inspire creatives and individuals seeking a little more joy in their lives, I’ve written and complied a list of journal prompts that uplevel your journaling. I’ve listed just a few prompts below (and the full downloadable workbook) to help jumpstart your journey in journaling or just to add to your already existing journal.

The journal prompts are a mix of morning moments, evening reflections and inner perspectives.

A few of the prompts in the workbook:

• Name five things you like about yourself.

• List three small things that you achieved today. Expand on how achieving those helped streamline your day.

• Write three messages to three people you care about — and list how they’ve impacted your life for the better.

Download the full workbook and your free journal prompts here. Happy week and happy journaling!

– Jess