Journaling for mental health

My neurodivergent brain can’t just accept a command. I need to know why I’m doing something, and why I have to do it that way! So “grounding” and “journaling for mental health” sounded like hippy dippy fluff to me! But here is some solid scientific evidence that journaling for mental health really works.

Disclaimer: I’m no mental health professional! My own life highlights the folly of taking my advice on anything! But I am a self confessed geek. And I did have a special interest in psychology when I was a student teacher. I loved Dwek’s theories (2000) on growth mindset and Vygotsky’s Zone of Proximal Development (1978). Some are still on my shelf!

I’ve also included a couple of simple journaling ideas. Simple because my brain doesn’t want to do anything regularly if it feels like a chore!

My brain would rather be proved right at the cost of my happiness! It’s the way lots of us work. You have a theory about life, you look (unconsciously) for events that prove you right. (Nickerson, 1988). That’s great if your theory is that you are brilliant! Your brain is constantly pointing things out to you and saying, “See – that proves it! You’re brilliant!”

But I’m not generally an optimist. It’s logical. I expect the worst so I won’t be phased when it happens: I’ll be ready to fight the fires! Unfortunately that means my confirmation bias is always looking for the worst. I plan something, then do it (occasionally!) On reflection guess what my brain picks out? Yep – all the mini disasters along the way. All the things I did wrong in getting to the end! My successes feel like failures!

You think you’re socially inept: after a social occasion you sit and replay the situation. Your brain picks out every incident, real or imagined, that will prove your theory right. Oh wow – you’re socially inept! That whole situation confirms it! You go on a date. They don’t call back. You must be bad at dating. Next date your brain is constantly looking to confirm that you’re bad at dating. That’s great for your confidence!

If you’ve got low self-esteem you’re brain is always helpfully pointing out new evidence to prove that you’re crap! Your own brain basically gas lights you every day!

Not my idea – I heard it from The Women’s Centre! But a great idea for journaling for mental health.

An A6 notebook does for me. In the front, every day, 5 things you were grateful for. Can be as short or as detailed as you like. Turn it over (haha use another journal if you’re OCD!) and in the back 5 fears or things that are bugging you. Again, bullet points or details – whatever suits you.

Interesting history: I carved this book, pictured above and below, whilst off sick to keep notes in one place. The dragon side held my notes from school, including a list of complaints about a bullying headteacher. The butterfly side held plans for this business! Hadn’t heard it at the time, but there’s a great video about battling dragons by Jordan Peterson linked below.

I started this around about this time last year. I’ll be honest, I haven’t done it regularly. I loose my journal for months at a time! But the interesting thing is, my brain is slowly getting better at highlighting the good things in my day. The proof? The blessings side is more detailed than this time last year! It’s getting a little easier. My brain is no longer only looking to prove to me that life is a stinking slurry pit! Neuroscience explains why. More on that in a minute!

My journaling experience above nicely demonstrates Carol Dweck’s growth mindset earlier. She says that that abilities and intelligence aren’t fixed—they can grow and change. As a teacher I often heard, “But miss, it’s hard!” Especially when the bright ones suddenly hit a learning curve! My answer was, “If it’s easy you can already do it! You’re not learning unless it’s hard!”

I really don’t like that as an adult though! “I’m not growing if things aren’t tough!” Ugh! But growing is about realising what’s wrong (including you) and fixing it!

When you journal about challenges and setbacks, you’re re-framing. ( Huberman does a great video on this. Linked below.) As you write you slow your brain down, helping it to process more rationally. And with the perspective of distance in time. Although let’s face it, sometimes you just need to vent safely, and journaling can be raw, violent, messy emotional vomit! But you can re-frame it. Here’s how.

By challenging your negative narratives, you’re teaching your brain to seek out alternative perspectives. This kind of journaling turns your mind into a courtroom—where every thought has to prove itself. It’s a learning curve, and I can’t journal this way! I’m far too “in the moment!”

But I do go back and see what I’ve written sometimes, after a meltdown! Some of my go to phrases are, “Done nothing today!” “Another wasted day!” And less polite versions of, “Messed everythhing up today!” When I read that back with a day or two distance I get perspective. I realise what I actually mean is, “Today sucked because I had a plan and didn’t achieve it!” I often (sometimes) achieve other random stuff that day. I just don’t recognise it because I was focussed on what I didn’t do! Confirming my negative bias!

With a bit of perspective I realise “I messed everything up” isn’t completely true. What’s often true is a few things bugged me, I got overwhelmed and clumsy. Probably because I forgot to eat. I messed up. I had a meltdown at myself for messing everything up. Then I think the world is against me. But I can learn from that. (If only I could catch it right before the overwhelmed stage!) I get clumsy when I get overwhelmed or tired or hungry. Then I get mad at me when I get clumsy.

This is growth mindset in action. Journaling for mental health teaches your brain to see failure as a growth opportunity, rather than a permanent character flaw. (Or that the world isn’t against you!) Dweck’s research shows that people with a growth mindset are more resilient, more motivated, and—surprise—less stressed! Journaling is your backstage pass to becoming one of those people. Plus, you get the added satisfaction of crossing “be more mindful” off your to-do list.

As a teacher I learned that learning happens when neural connections are made in the brain creating pathways. The more you repeat an action, the stronger the neural pathway, the more ingrained the learning becomes. Like muscle memory. Like a rabbit or sheep path in long summer grass. New learning creates new neural pathways.

My negative confirmation bias is a habit learned to protect my glass half empty theory. It developed to prove I was right. But it is still a learned habit. A well beaten neural pathway. And it’s not just Dweck that says new paths can be beaten down with practise. Brain scans say so too! But don’t take it from me – I’m no scientist! But I do recommend watching my favourite neuro-scientists on this subject! Linked below.

Huberman explains how the brain doesn’t loose all it’s neuroplasticity after 26 years old. You can still beat down new pathways. Teach your brain to focus on the good things. Learn to challenge your own black and white thinking (ooos – or whatever your issue is!) Dr Amen discusses the different lights brain scans of people with good and ill mental health. Fascinating! But I’ll stop there!

Journaling for mental health is exercising your brain’s ability to change and adapt (“flexing” your neuroplasticity). Beating down new paths in the grass! Each time you journal a thought, you’re making it easier for your brain to reconstruct it more positively. You’re literally rewiring how you think.

If you’re anything like me you struggle with “self-care”. One of the things about that is, although I’m crap with money, I don’t like spending it on myself! Yep – treating yourself is self care! (I know you have a million nice notebooks waiting for words, too – if you you got this far!) You treat yourself because you’re worth it. Because you work hard and you deserve it!

Your thoughts deserve more than a blank screen. Journaling isn’t just an exercise. It’s a pathway to mental clarity, emotional strength, and creative growth. Pair this transformative habit with a handcrafted leather journal cover. Designed to inspire and protect your words and inspire your journey year after year. Whether new to journaling or a lifelong writer, your mental health deserves a touch of beauty and resilience as you nurture it.

So what better way to start your journaling by speaking to us about a luxury hand carved leather journal cover. Personalised with an image that means something to you? Pictured is the work diary cover I carved for myself. The image reminds me “time flies: remember to stop and appreciate the beauty”.