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Morning Journaling: How a Blank Page Can Change Your Day
Picture this: the sun is just coming over the horizon, your coffee is brewing, and there's a blank page waiting for you. Morning journaling is one of the best ways I know to create your day on purpose, choosing your thoughts and feelings before the world starts choosing them for you.
You start to see your patterns
When you write each morning, you begin to notice what keeps showing up. Do you wake up anxious, excited, flat or already behind? Writing it down day after day shows you the recurring emotions, triggers and stories running in the background of your life, and seeing them clearly is the first step toward changing them.
From there, you get to choose how you want to move through the day instead of being at the effect of other people and situations. Setting an intention in writing puts you back in the driver's seat.
You understand your emotions better
As you become more aware of your own thoughts and feelings, you become more compassionate with yourself, and that tends to spill over into how you treat others. Psychologist James Pennebaker's research on expressive writing found that writing about emotional experiences is followed by improvements in both mental and physical health.
You're more likely to reach your goals
Writing a goal down makes you get specific about what you want. In a study at Dominican University of California, psychology professor Gail Matthews found that people who wrote their goals down, shared them with a friend and sent weekly progress updates accomplished significantly more than those who kept their goals in their heads. A morning page that names today's priority keeps you focused on what truly matters, rather than getting pulled into everyone else's urgencies.
Seven morning journal prompts
- How am I feeling right now, honestly, and where do I feel it in my body?
- What am I thinking about first thing this morning, and is it true?
- How do I want to feel by the end of today?
- What is the one thing that would make today feel meaningful?
- What old pattern might show up today, and how do I want to respond instead?
- What am I grateful for this morning?
- What would the version of me I'm becoming do today?
How to make it a habit
- Keep your journal and a pen where you have your morning coffee or tea.
- Write before you check your phone.
- Start with five minutes or one page; there's no wrong way to do it.
- Once a week, read back over your entries and notice what keeps repeating.
Keep exploring
- Why do I keep repeating the same pattern?
- What are the benefits of morning meditation?
- Why should I celebrate my small wins?
Common questions
What should I write in a morning journal?
Start with how you feel and what you're thinking, then set your intention and one priority for the day. The prompts above are an easy place to begin.
How long should morning journaling take?
Five to ten minutes or a single page is plenty. Consistency matters more than length.
Is journaling in the morning or at night better?
Morning journaling helps you set your intentions and choose how you'll meet the day; evening journaling helps you process and let go. Many people enjoy both.
Sources
- Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science.
- Matthews, G., Dominican University of California (n.d.). Goals research summary. Dominican University of California.
This article is for education and everyday wellbeing; it isn't medical advice. If you're struggling with your sleep, mood or health, please talk with a licensed professional. Keep reading: all answers · the free community · about Tamara Rose