Journaling: your brain's cheat code
A guide for teens who want to try writing stuff down.
Wait, journaling? Isn't that for little kids with lockable diaries?
Nope. Journaling is one of the most evidence-backed things you can do for your brain, and most adults have lost the habit. It's free, it's private, and it works.
You don't need a fancy notebook. You don't need to be a writer. You don't need to do it every day. You just need to try it sometimes and see what happens.
Why does it actually help?
Your brain holds onto stuck thoughts until it trusts they're safe.
If something is bothering you, your brain keeps rehearsing it. It's not trying to annoy you, it's trying to make sure you don't forget. When you write it down, your brain goes "oh, okay, it's captured, I can stop holding it now." That's why people sleep better after brain-dumping at night.
Putting a feeling into words actually calms you down.
There's real research on this. When you name an emotion, like actually write "I'm angry because X", the part of your brain that runs the fear response gets quieter. You literally regulate yourself by finding the word.
It creates a tiny bit of distance from the thought.
When something is in your head, you ARE the thought. When it's on a page, you're the person reading the thought. That little bit of distance is massive. "I'm a loser" becomes "huh, my brain just said I'm a loser, look, there it is." You can see it for what it is.
It's slower than thinking, and that's the point.
Your brain moves fast, especially when emotions are big. Writing is slow. The slowness helps you notice patterns. You might read something back and go "oh, I've written about her three times this week, that's interesting."
It's the one place perfectionism doesn't apply.
A journal can't grade you. Nobody is reading it. There's no right answer. You can be messy, misspell things, change your mind mid-sentence, swear, be petty. For brains that are constantly trying to get things right, this matters.
Okay, but what do I actually write?
You can write anything. If you're staring at a blank page, try one of these.
The brain dump
Write whatever is in your head, no filter. Three minutes. Doesn't have to make sense. The point is to get it out.
Finish the sentence
Pick one:
- The thing that's loudest in my head right now is…
- Today was a [word] day because…
- If I could say one thing to [person] it would be…
- The thing nobody noticed today was…
- I'm proud of myself for… (yes, even if it feels cringe)
The three-line night version
Before sleep, write three lines: one thing that happened today, one thing you felt, one thing you want for tomorrow. Thirty seconds. That's it.
The unsent letter
Write a letter to someone you're annoyed at, or grateful to, or confused about. Don't send it. The point is saying what you mean without anyone watching.
The question you can't ask out loud
Write the question you wish you could ask someone. Sit with it for a minute after. Sometimes the answer shows up.
If something big comes up
Writing things down can sometimes bring up feelings that are bigger than you expected. That's okay. If what comes up feels too big to hold on your own, or you ever feel unsafe, talk to a trusted adult or your GP, or contact Childline on 0800 1111. You don't have to work it out alone.
Some honest stuff
- You don't have to do it every day. Most people journal in bursts when life gets loud. That's fine.
- You don't have to re-read it. Some people never read their old journals. Others do. Both are fine.
- You can rip pages out. If you wrote something and you don't want it any more, tear it up. It still counted.
- It's not magic. It won't fix everything. But it gives your brain a place to put stuff that would otherwise bounce around in your head all night.
- Nobody is going to see it. If you're worried about someone finding it, hide it, password-protect a notes app, or write it and delete it. The effect happens in the writing, not the keeping.
- Phone or paper both work. Paper is slower, which is a plus. Phone is always with you, which is also a plus. Whatever you'll actually use.
When journaling helps the most
- When a thought is stuck in your head and you can't get it out
- When you feel something big and you don't know what to call it
- When you've had a day and you don't want to talk about it but you also can't let it go
- When your brain is too loud at bedtime
- When something happened and you're not sure if you were in the wrong or the right
- When you're excited about something and want to remember how it feels
- When you need to figure out what you actually think about something
Last thing
The best journal is the one you actually use.
Start with one line. Tonight. Right now if you want. That's all.
You don't have to work this out alone
I work with young people who want to make sense of how their brain works, and I'm a coach, not a clinician. If you'd like some help, show this page to a parent or carer. They can get in touch and book a free call with me.
Abby Parkes ADHD Coaching & Support · adhdcoachingandsupport.co.uk