Let’s be honest, life can be overwhelming. We carry grief, joy, regret, dreams, and messy in-between moments that rarely get the attention they deserve. But what if I told you the most powerful tool for personal growth is already in your hand? Yep, I’m talking about journaling. Not cute-cover, half-filled kind. I mean real, reflective, healing words-on-the-page kind.
Journaling and life story writing have helped me through some of my hardest seasons. And I know I’m not alone. Countless writers, therapists, and even scientists agree that writing is medicine for the soul.
My debut publication, Black Child to Black Woman, is based on curated selections from my personal journals. And my poetry self-help book, Words Never Spoken, included my most private journal entries about my experiences while in the midst of an abusive relationship.
Ready to get started? Here’s your gentle, step-by-step guide to using journaling as a tool for self-reflection, healing, and growth.
Step 1: Start with Your Day
Begin simply by reviewing your day. Ask yourself:
- What happened today?
- What did I learn?
- What moment stood out?
- What can I do differently tomorrow?
This exercise gets you in the habit of reflection—and as the team at PositivePsychology.com notes, journaling improves mindfulness, emotional clarity, and memory recall.
Step 2: Process the Past
Take a page from your own life story. As shared in Enjoy Healthy Therapy From Writing Your Life Story, just beginning to write down memories helps “prime the pump.” Start small:
- Write about a childhood memory.
- Reflect on how you viewed it then vs. now.
- What have you learned since?
You’ll likely uncover insights or clarity that surprise you. Revisiting old chapters through adult eyes can release grief or even bring a bit of healing laughter.
Check out my self-help journal that can help you reconcile those experiences from your childhood with your life as an adult here: The Black Child to Black Woman Guided Journal: Accepting the Past and Flourishing in the Present
Step 3: Track Your Growth Goals
What are you working on improving right now? It could be losing weight, managing stress, improving communication, or healing from loss. Choose one area, and write about:
- What progress have I made?
- What’s standing in my way?
- How will I move forward this week?
According to a well-known study led by psychology professor Dr. Gail Matthews from Dominican University, writing down your goals makes you 33–42% more likely to achieve them than simply thinking about them. The act of committing intentions to paper significantly boosts clarity, personal accountability, and motivation. Sources: https://sidsavara.com/fact-or-fiction-the-truth-about-the-harvard-written-goal-study/ and https://www.davron.net/the-science-behind-goal-achievement/
Step 4: Address Your Fears (and Tell the Truth)
Write about what scares you. What patterns keep showing up? Journaling gives you a safe space to ask:
- What am I afraid of right now?
- Why does this fear have power over me?
- What would I do if fear didn’t lead?
This step is where many of my readers tell me they’ve had their first big “aha!” moment. Truth on the page is freedom in real life.
Step 5: Practice Gratitude and Grace
Shift your energy. End each journaling session with:
- 3 things I’m grateful for
- The best part of today
- What I forgive myself for
Bonus: Use Prompts When You’re Stuck
When the blank page feels intimidating, try a prompt:
- If I could speak to my younger self, I’d say…
- What’s one small thing I want to change?
- I feel most like myself when…
You can even create themed days: Memory Mondays, Future Fridays, Gratitude Sundays—whatever gets your pen moving.
Final Thoughts: Your Story Deserves Space
Your words matter—even if they’re only seen by you. Journaling isn’t about perfection; it’s about presence. It’s about owning your past, tracking your now, and daring to dream your next.
So grab that notebook. Light the candle. Close the apps. Write yourself free.
You’re the only one who can write your story.
And I, for one, can’t wait to see what you discover!
Until next time…
About the Author
Cheryl Bannerman is a prolific and versatile author with a portfolio of ten published works across various genres including mystery novels and a children’s book. In 2018, she received the prestigious 2018 Book Excellence Award for her poetry collection, Words Never Spoken. In 2020, Bannerman’s book, Black Child to Black Woman: An African-American Woman Coming-of-Age Story, garnered acclaim, winning the Best Books Award in African American fiction and the Reader’s Favorite International Book Award Contest in Urban Fiction in 2021.
Readers can connect with Bannerman, purchase signed copies of her books, and subscribe to her newsletter through her website, www.bannermanbooks.com. When she is not writing for her next book, Bannerman is running her 29-year-old virtual B2B Training and Development company based out of her Orlando, Florida home.