When I was little, I had one of those diaries with the cheap little lock, you know, the one that made you feel like your secrets were safe, but your mom could open it with a bobby pin? Yeah, that one.

Funny thing is, back then we were already journaling, venting, reflecting, and emotionally regulating, we just didn’t realize that writing about our crushes or school drama was basically therapy in disguise.

Somewhere along the way, between moving, pregnancy, and now #momlife chaos, journaling slipped through the cracks. I used to write every day a morning brain dump to clear my thoughts, and a nightly gratitude list to end the day on something good. And yeah, I definitely used those pages to vent about whoever pissed me off (99% of the time, my husband 😆).

Kids Unicorn Diary

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✍️ Why I Came Back to Journaling

As someone with PTSD that manifests like ADHD, journaling isn’t just self-care, it’s survival. It’s how I regulate my emotions, stay focused, and remember ideas before they vanish into the mental void.

One of my favorite tools is Morning Pages, from Julia Cameron’s The Artist’s Way. You simply write three pages (stream-of-consciousness, no editing, no judgment) first thing in the morning. It’s a brain detox. You clear the junk so you can think clearly, get creative, and actually function like a human.

I used to do it daily with a small group, and I miss it. There’s a lightness that comes after you empty your head, especially when mornings start with a to-do list longer than your patience.

The Artist Way Kit (Journal and Book)

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🧠 The Proof Is in the Research

I’ll be honest, when journaling started trending, I thought it was just a marketing ploy to sell fancy notebooks. But now, there’s real science backing it up.

🧠 UCLA neuroimaging shows that expressive writing activates your prefrontal cortex (the part that keeps you calm and logical) while quieting the amygdala (the part that screams “we’re doomed!”). Translation: less anxiety, more clarity.

🔄 Another study found journaling actually forms new neural connections, meaning your brain rewires itself to better regulate emotions.

🧘‍♀️ Consistent journaling can lower cortisol (stress hormone) levels by up to 23%, helping you chill the hell out mentally and physically.

According to researchers Karen A. Baikie and Kay Wilhelm, journaling for just 20 minutes a day, 3–5 days a week can lead to:

• 47% fewer stress-related doctor visits
• Improved immune function
• Reduced blood pressure
• Better lung and liver function

So yeah, your journal might actually be more effective than that $18 adaptogenic latte.
(And if you’re a nerd like me, Reflection.app has more juicy research.)

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☀️ The Morning Ritual: Start Your Day with Clarity

Morning journaling is your mental reset, like a brain shower before you step into the chaos of the day. It helps you declutter your mind, set your energy, and focus your intentions before the world starts screaming for your attention.

Here’s how to do it:

1. Grab your drink of choice. Coffee, tea, matcha, whatever fuels your soul.
2. Get cozy. Stay in your PJs, wrap yourself in a blanket, or curl up in your favorite corner.
3. Light a candle (or don’t). This is your space, no pressure, just presence.
4. Grab your favorite pen. You want something smooth and comfy that makes writing feel effortless.
5. Set your intention. What do you want to accomplish today or through this session?
6. Start writing. Use a prompt, make a list, or simply start with your intention. No right or wrong way, just write.
7. Close the notebook. Take a deep breath. Go live your day clear-headed and grounded.

☕ Pro tip: Pair your morning ritual with my “Messy Prompts” freebie, a set of daily prompts designed to help you brain dump, reset, and reconnect with yourself. (Grab it below!)

Chubby Mug & Saucer

BedSure Fleece Blanket

Gel Pens Fine Point (Black Ink)

Voluspa Palo Santo Candle

Daily Intention Cards

Leather Bound Embossed Journal

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🌙 The Night Ritual: Reflect, Release, and Rest

Night journaling is where the release magic really happens. It helps your brain process emotions, lower stress, and signal to your body that it’s safe to wind down.

1. Grab a warm, decaffeinated drink. Herbal tea or even warm milk if you’re feeling nostalgic.
2. Get cozy AF. Pajamas, fuzzy blanket, maybe a weighted throw if you’re fancy.
3. Light a calming candle or diffuse essential oils. Lavender, chamomile, or sandalwood will help your nervous system chill.
4. Grab your favorite pen. (Yes, the pen matters, trust me.)
5. Write 1–3 things you’re grateful for. Big or small, it all counts.
6. If you have more to say, vent away. Let it out. Nobody’s grading you.
7. Close your journal, breathe, and rest. You’ve done enough today.

✨ Remember: You don’t need to have a “deep” journaling session every time. Some nights, gratitude is enough. Other nights, you’ll fill five pages. Both are valid.

Bedtime Tea

Mug with Gold Handle

2 Piece Set Long Sleeve Pajama

2-in-1 Ultrasonic Essential Oil Diffuser & Himalayan Salt Lamp

Now Lavender Essential Oil

Gratitude Cards

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🕯️ The Ritual: Light. Write. Release.

This is where it all comes together.

Light the candle.
Write what’s on your heart.
Release what no longer feels like you.

Every time you journal, you’re rewriting your story — one messy, magical page at a time.

👉 Download your free Messy Prompts here.

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💖 The Badass Takeaway

You don’t need a big life change to start healing. You just need a few quiet minutes with your thoughts, a pen, and the courage to be honest with yourself.

Morning or night, your words are the bridge between chaos and clarity.

So light that candle. Write what’s real. Release what’s heavy.
And remember, your mess is not the problem. It’s the pathway.

Because journaling isn’t about being organized. It’s about being awake.

Yup, some of these links are affiliate links. If you grab something, I might make a small commission no extra cost to you, just helping a messy mama build her dream biz. You’re the real MVP.