The Transformative Power of Journaling
Journaling is one of those practices that seems simple on the surface—just you, a pen, and a blank page. Yet, beneath its humble exterior lies a transformative power that has shaped saints, scholars, and seekers across centuries. Whether you’re scribbling in a Moleskine, typing on a laptop, or jotting notes in the margins of your Bible, journaling offers a unique invitation: to step outside the noisy swirl of your thoughts and encounter yourself, your God, and your world with greater clarity.
Getting Thoughts Out of Our Heads
Our minds are crowded places. Thoughts, worries, ideas, and anxieties jostle for attention. The more we try to hold onto them, the more tangled they become. Journaling acts as a release valve. When we put pen to paper, we give our thoughts a place to land. They no longer have to swirl endlessly in our minds. Instead, they take shape, find form, and—often—lose some of their power over us.
This act of externalizing our thoughts is not just cathartic; it’s deeply practical. Neuroscience suggests that writing things down helps us process emotions and experiences more effectively. By moving thoughts from the internal world of our minds to the external world of the page, we create space—mental and emotional room to breathe. It’s like decluttering a crowded room so you can finally see the floor.
Creating Space for What Matters
That space is not empty. It’s sacred. When we clear away the mental clutter, we make room for what matters most. In the language of the Enneagram, journaling can help us notice the patterns and fixations that keep us stuck. For example, as an Enneagram Three, I know the temptation to stay busy, to keep achieving, to avoid uncomfortable feelings. Journaling slows me down. It invites me to notice what’s really going on beneath the surface—the fears, the hopes, the deeper longings I might otherwise ignore.
This is not just self-help; it’s spiritual formation. Church history is full of women and men who journaled as a way of attending to the movements of God in their lives. St. Augustine’s Confessions is, in many ways, a spiritual journal—a record of wrestling, questioning, and ultimately surrendering to God’s grace. Teresa of Avila, John Wesley, and countless others used journaling to discern God’s voice amid the noise of their own thoughts.
Moving Past Distraction
We live in an age of distraction. Notifications, emails, and endless scrolling fragment our attention. Journaling is a countercultural act. It requires us to pause, to focus, to be present. When we write, we can’t multitask. We can’t check Instagram or reply to a text. We are forced to attend to the moment, to our own souls.
This presence is powerful. As we write, we begin to notice the thoughts that distract us—the worries about tomorrow, the regrets about yesterday. Journaling allows us to name these distractions, and in naming them, we rob them of their power. We can see them for what they are: passing clouds, not permanent realities.
Discovering What We Really Want and Need
Perhaps the greatest gift of journaling is clarity. As we move past the noise and distraction, we begin to hear the deeper currents of our hearts. What do I really want? What do I truly need? These are not easy questions. They require honesty, vulnerability, and courage.
Journaling creates a safe space for this kind of exploration. On the page, we can be honest in ways we might not be with others—or even with ourselves. We can admit our fears, confess our desires, and dream about possibilities. Over time, patterns emerge. We begin to see what consistently brings us joy, what drains us, what we long for, and what we need to release.
This process is not just individual; it’s communal and spiritual. In the Christian tradition, journaling can be a form of prayer—a way of bringing our whole selves before God, trusting that we are loved not in spite of our mess, but in the midst of it.
Practical Tips for Starting
- Start small: Don’t worry about writing pages. A few sentences a day is enough.
- Be honest: This is for you. Write what’s true, not what’s impressive.
- Experiment: Try prompts, gratitude lists, or free writing.
- Make it a ritual: Set aside a regular time—morning, evening, or whenever you can.
Journaling is more than a habit; it’s a spiritual discipline, a tool for self-discovery, and a pathway to clarity. By getting our thoughts out of our heads, we create space for what matters. We move past distraction and discover what we really want and need. In a world that clamors for our attention, journaling invites us to listen—to ourselves, to God, and to the quiet wisdom that waits beneath the surface.