Albert Einstein, Frida Kahlo, and Marie Curie all did it. Barack Obama and Oprah do it, and both have said it’s been a critical part of their success. The magical practice in question? Journaling. 

It’s no wonder that everyone from great world leaders, scientists, and artists, past and present, have relied on writing down their thoughts. Keeping a journal happens to be one of the most effective and easiest forms of self-care. And thankfully, it doesn’t cost anything to do. Science backs up the benefits of writing in a journal, too. The practice can not only improve mindfulness and give you an outlet for your thoughts, worries, and dreams; it can also improve self-confidence, support a stronger immune system, and help combat anxiety. One 2018 study suggests that writing about positive experiences for just 15 minutes a day three times a week may help ease feelings of anxiety and stress and boost resilience.

With all of that in mind, it’s clear that focusing on your mental, in addition to your physical, well-being goes hand-in-hand with weight care. That’s why we encourage Found members to keep a journal. When you take time to reflect on yourself and your mindset, it can go a long way toward practicing self-compassion as you work toward achieving your wellness goals. Journaling is that rare type of self-care you can do anytime, anywhere. You don’t need anything except yourself and somewhere to jot down your thoughts—whether a pen and paper, a phone, or a computer. 

Contrary to popular belief, you really don’t have to set aside a ton of time to do it. All you need is 5 or 10 minutes (though sometimes, once you start journaling, those thoughts and words just keep flowing). To make it a habit you’re more likely to stick to, try tacking your journal session onto another established habit in your day or week, such as journaling right when you wake up, while you have tea or coffee in the morning, after your lunch break, or when you get home from work every Monday, Wednesday, and Friday. 

There’s nothing to it. Just start writing! Remember, journaling isn’t about writing something perfect—there’s no audience. What you write is just for you, and it’s not about what comes out on the page. It’s more about taking time to pause, reflect, and reconnect with yourself, and giving your mind a little extra space.  

Of course, there are always those days where it’s tough to stare down a blank page, even for seasoned journalers. That’s why we put together a bunch of prompts and questions to ask yourself to get started. Happy journaling!