Journaling for Wellness: Simple ways to start and stick with it
Journaling for Wellness: Simple Ways to Start and Stick With It
If you've ever stopped by Sage Wellness Center, there's a good chance we’ve met—I'm often the first smile you see when you walk through the door. One of the best parts of my job is listening. Clients often come in with a concern or pain, and I get to help guide them toward the right first service or practitioner. Along the way, we talk about what’s working in their lives—and what’s not. One simple tool I often recommend for gaining clarity is journaling.
Journaling has played a big role in my own wellness journey, especially in tracking my family’s health. Writing things down helped me notice patterns in symptoms and how medications were working—or not. That kind of detail has made a difference in doctor visits and has been more helpful than relying on memory alone. And I’m not alone in this—thought leaders like Dr. John Deloney and Liz Wolff talk often about the value of expressive writing and tracking your thoughts.
But journaling isn’t just about organizing health details—it can also help manage stress, express emotions, and even bring joy. Here are a few types of journaling that I personally enjoy or often suggest to clients:
1. Gratitude Journaling
One of my favorite stories comes from my grandmother. Decades ago, when she was battling depression, her doctor recommended she start a “blessings journal”—one good thing from each day. That journal eventually turned into a scrapbook full of poems, prayers, and even notes from us grandkids. That small daily habit became a legacy of beauty and healing. You don’t need anything fancy—just take a few minutes each evening to write down one thing you’re grateful for.
2. Wellness Tracking
This is especially helpful if you’re dealing with chronic pain, fatigue, or medication changes. Jot down daily symptoms, pain levels, what you ate, when you took a supplement—whatever’s relevant. Over time, you’ll have data that goes beyond “I feel like this has been happening a lot.” You’ll have a clearer picture, and that’s powerful.
3. Expressive Writing
This is a great entry point if you don’t know where to begin. Just write whatever’s on your mind, without worrying about grammar or structure. I often suggest writing with the intent of throwing it away. That takes the pressure off and gives you permission to be raw and real. It’s a safe way to let go of stress and get thoughts out of your head and onto paper.
4. Post-Service Journaling
After a sauna, foot detox, or massage, your mind and body are in a more relaxed and receptive state. That’s a great time to jot down how you feel, what you noticed during the session, or even what came to mind while you were resting. Reflecting right after a service can help you internalize the benefits—and makes it easier to explain them to someone else later!
5. Freeform or Scrapbook Journaling
Not every journal needs to be linear or serious. Some people doodle. Others paste in photos, ticket stubs, or prayer cards. Let it be creative and comforting. It’s your space.
Tips to Get Started
Leave the first pages blank so you can go back later and list the dates or major events your journal covers.
Don’t wait for the perfect tools. Sure, you can treat yourself to a fancy notebook, but even something from the discount aisle at Marshalls or TJ Maxx will do just fine.
Don’t overthink it. Start small—just a sentence a day if that’s all you’ve got. The habit will grow over time.
At Sage, we believe that healing is personal, and journaling can be a gentle way to tune in to your own body and emotions. If you’ve ever felt like your wellness journey is hard to explain, journaling might help you understand it better yourself—and give you the words to share with others.
If you have questions or want help getting started, stop by the front desk—I’d be happy to chat.
