It’s a very common saying — and yes, write it down. But not just your shopping list.

Think about why you write a shopping list in the first place. You don’t want to forget what you need. You don’t want to be distracted. When you walk into a shop, the offers are tempting, especially if you’re tired or hungry. Without a list, it’s easy to leave with things you didn’t intend to buy and forget what actually matters.

Writing things down brings clarity. It helps you stay on track when distraction, uncertainty, or emotional overwhelm appears.

So why don’t we do the same with our inner world?

Journaling can become a kind of safe list — something you return to when you’re struggling or emotionally challenged. It can hold reminders, intentions, and gentle “what to do” instructions for moments when clarity feels far away.

Journaling is a simple but powerful way to stay connected to yourself between therapy sessions. It creates space to slow down, notice what is unfolding within you, and remain in gentle curiosity about your inner world. Rather than analysing or fixing, journaling invites awareness — of thoughts, emotions, sensations, and the subtle relationship between intention and action.

When we write regularly, we begin to notice patterns: how we respond to stress, what supports us, what pulls us off course, and what helps us return. This reflective attention supports integration, allowing insights from therapy to settle more fully into everyday life. Journaling becomes a quiet companion, helping you stay aligned with what matters to you, even as life moves quickly.

Gratitude often weaves itself naturally into this practice. By intentionally noticing what is supportive, meaningful, or steady — even in small ways — we encourage neurological shifts that support learning, emotional regulation, and resilience. Over time, this helps the nervous system orient toward safety, possibility, and self-trust.

Journaling is not about doing it “right.” It is about meeting yourself with honesty, care, and kindness. Each page is an invitation to listen more closely, learn from your experience, and step forward with greater clarity and compassion.