The power of journaling

Journaling is a powerful tool which enables you to create the life you want.

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If you want to be in the driving seat of your own life - then get in touch with the power of journaling. 

Journaling regularly enables you to analyse your experiences and situations more deeply and objectively, and in the process recognise how these experiences impact on you, and how you impact on the people and the world around you.

Putting your thoughts into writing engages you in a creative process that allows you to find creative solutions; recognise your strengths and successes, spot patterns of behaviour which no longer serve you, and explore new ways of thinking and being.

7 great benefits of journaling

  1. Increases your creativity.  Have you ever noticed that you tend to have your best ideas when your brain is relaxed, when you are doing simple repetitive tasks like walking or washing up? It’s difficult for your mind to hold onto these light-bulb moments unless you write them down.
  2. Enables you to reach your goals. When you write down your goals, it ‘primes’ your brain to focus on what you want, rather than what you don’t want, which in turn creates more likelihood of you achieving your goals.
  3. Grows your self-confidence. Noting your achievements boosts your self-esteem, and is essential to growing your confidence, as your brains tends to focus on threats and challenges and discounts the good stuff.
  4. Develops your communication skills. Planning conversations helps you to focus on what you want to say, and how you want to say it, and keeps you calm and focused in the moment.
  5. Boosts your memory. Creating ideas, composing thoughts, and looking back over events, boosts your recall, and consolidates information from your short-term memory to long-term memory.  
  6.  Promotes wellbeing. Writing down our thoughts enables you to observe them as ‘just thoughts’, helps you gain perspective, frees your mind from ruminating and worrying, reduces stress levels, makes you feel more capable, helps you overcome challenges and live in the moment.
  7. Improves sleep. Evidence shows that people that regularly write down their thoughts, to-dos and goals, sleep better than those who don’t.


Top tips 

  • Buy notebooks that reflect your style and personality that you will enjoy writing in.
  • Little and often (2-3 minutes at regular points during the week) will have the  greatest impact.
  • Have several notebooks handy (in the car, in your bag, by the bed) so it's easy to capture your thoughts as they occur.
  • First thing in the morning, over your first cup of tea or coffee, or last thing at night, when your brain is slightly tired and more reflective, works best.


Suggested to dos…. Capture 5 things you are grateful for at the end of each day for 3 weeks* (the time it takes us to form a new habit). This is a great way to prime your brain to notice what’s working rather than focusing on what is going wrong.  

Zoe Jepson

Director, Zoe Jepson Collaborative Change Limited

I work with leaders and teams to enable them to Feel Confident, Feel Capable, and Feel Connected. I love the work I do, and I'm passionate about enabling individuals to create a relationship with work which provides purpose, fulfilment and a deeper connection with others. For example; developing self-confidence, better work-life balance, handling difficult conversations, and creating a positive impact. I also work with teams to help them have powerful conversations, so they can work together to harness their collective potential. Over the last 10 years of running my own executive coaching and personal development business, I have transformed the professional and personal lives of 100s of leaders, teams, and companies. I can do this for you too, by taking the time to find out about your purpose, goals, and challenges and then by developing tailored courses, programmes and solutions to your situation. I will work in partnership with you, to build a strong trusting relationship that will allow us together, to fully explore and achieve your potential, your team's potential and your companies' potential. My approach is down to earth and tailored to you to enable you and your team to work compassionately, positively, productively, and effectively together. You can trust that my coaching knowledge and experience is underpinned by the most up to date research, theory and practice from neuroscience, phychology, and coaching methods. As well as 25 years of personal experience I have gained a whole host of academic qualifications: PG Cert in Business and Personal Coaching. MA in Coaching Learning and Development. I’m an NCP Accredited Coach Supervisor and member of the International Coaching Federation. My research on Coaching Supervision was presented at the 4th European Mentoring and Council Research Conference in Paris 2014, and is published in Coaching: An International Journal of Theory Research and Practice. Whether you are just one person looking to become your best self or you are a leader of a team or company wanting to inspire your employees to achieve greater things, I have the experience, tools, courses and programmes to enable you to do it all. Why not take a more in-depth look at my courses and programmes now. Feel Confident, Feel Capable, Feel Connected.