The Beauty of Journalling

Recently, I’ve found myself coming back—quite deeply—to journaling.

It started simply: I bought a couple of beautiful notebooks and began writing again. Not poetry or emotional outpourings—just thoughts. Even work-related reflections. And surprisingly, that was enough to start shifting something.

There’s a little story here. I was taking the train from London back to Oxford, writing quietly in my notebook late at night. Three women noticed and came over, curious. “Are you journaling?” they asked. One of them then asked if she could write in it. I said yes. She wrote:

“Sankalp, you’re nothing but bright. I ❤️ you.”

It reminded me: the world is full of unexpected softness. And also—that journaling isn’t just about introspection. It’s about connection. With ourselves, and sometimes, with strangers.

But let’s back up:

Why journal at all?

Because when thoughts are in your head, they’re tangled. You are them.

But when you write them down, they become separate. You create space. And that space is where healing begins.

So what do I actually journal?

There are a few “flavors” of journaling I’ve used over the years—and I’ll share the ones that have worked best for me:

⸻

🔹 1. Gratitude Journaling

It’s simple: list 3–5 things you’re grateful for. A classic, and for good reason—it builds perspective and resilience.

🔹 2. Wins Journal

Like gratitude, but focused on things you did.

Helpful when you feel like a failure or imposter. Reminds you: you’re making progress.

🔹 3. Shadow Journaling

This one’s powerful. Based on Jung’s idea of the “shadow self”—the parts of us we repress or reject.

You write down the messy, unacceptable thoughts: anger, envy, even violent urges.

Not to act on them—but to witness them without judgment.

Most people avoid this. But honestly, it’s the most de-stressing form of journaling I’ve ever done.

🔹 4. Parts Dialogue

Often, suffering comes from internal conflict:

“I want to start a business—but I’m scared I’ll fail.”

“I want to ask her out—but I don’t want to be rejected.”

This type of journaling lets different “parts” of you speak in dialogue. It helps you understand your inner landscape with compassion, not pressure.

🔹 5. Expressive Writing (The Stanford/James Pennebaker Method)

Here’s the science-backed version.

You take a difficult or traumatic event and write about it for 15–20 minutes a day, for 3–5 days.

No edits, no filters. Just write.

The research shows this can lead to reduced stress, better mood, and even improved immune function.

⸻

Also—on a practical note—some “journaling” isn’t emotional at all.

Sometimes, just keeping a well-organized to-do list can be a relief.

(For those curious: I use OmniFocus as my productivity system.)

⸻

In a world full of noise, journaling is one of the few places where it’s just you and your thoughts—no likes, no performance, no audience.

If you’ve fallen off the habit, maybe this is your sign to pick it back up.

And if you’re new to it, start simple. Write one honest sentence today.

It might surprise you.