What motivates you in life after 40? I have been writing in my journal for over four years, and the benefits have been nothing short of astounding. Taking time each day to reflect on what I’m grateful for and intentionally manifest my future has improved my focus, reduced my anxiety, and made me feel more in control. 

Initially, I used the Rachel Hollis Start Today Journal  because it provided a structured system, which made starting easy. Over time, I developed my own style that best suited my needs. The beauty of journaling is that it isn’t one-size-fits-all—you get to design a system that works for you!

If you're thinking about starting a journaling habit or want to make it more effective, I have some tried-and-true strategies to help you create a practice that feels both enjoyable and transformative.

Why Journaling is a Game Changer

Journaling isn't just about putting pen to paper—it's a powerful tool backed by science. Here are some incredible benefits you can experience when you make journaling part of your daily routine:

✅ Improved Mental Health – Journaling helps process emotions, reduces stress, and increases self-awareness. Studies show that expressive writing can even lower symptoms of anxiety and depression.

✅ Better Physical Health – Believe it or not, journaling has been linked to improved immune function and lower blood pressure. When your mind is clear, your body benefits too.

✅ Enhanced Self-Awareness – Writing down your thoughts can help you recognize patterns, triggers and what motivates you.

✅ Better Sleep – By clearing your mind before bed, journaling can help you fall asleep faster and improve sleep quality.

✅ Reduced Stress – Taking just 10-15 minutes to journal can significantly lower cortisol levels making you feel calmer and more at ease.

✅ Greater Optimism & Joy – Focusing on gratitude shifts your mindset to a more positive outlook, helping you appreciate the little things in life.

✅ Clarity on Goals & Dreams – Journaling gives you space to visualize your future and set intentions, which can help turn your dreams into reality.  I focused on living my best life in my 40's!

How to Start a Journaling Habit

If I were to start my journaling journey all over again, here’s exactly what I would do to build a habit that sticks:

1. Create a Journaling Ritual

Make journaling a daily habit by pairing it with something you already do. Here are a few ideas:

• Morning Routine: Write while sipping your coffee or tea.
• Nighttime Reflection: Journal before bed to process your day.
• On the Go: If you're always busy, try journaling in the car during your child’s sports practice or lunch break at work.

Pro Tip: I prefer journaling in the morning for 15 minutes because it sets a positive tone for my day. But the best time to journal is whatever works for YOU.

2. Set the Mood

Create an environment that makes journaling feel relaxing and inspiring:

• Play instrumental or meditation music to block out distractions.
• Light a candle or diffuse essential oils. 
• Use your favorite pens and notebooks—writing should feel like a treat! I love using colorful pens that match my mood. (These [gel pens] are my absolute favorite!)

3. Start with a Blank Page

If you’re not sure what to write, start with free-writing for 10 minutes. Let your thoughts flow without worrying about perfection. This is a safe space. No one will read it but you!

4. Use Powerful Journaling Prompts

If you're feeling stuck, these prompts can help get you started:

• What are 3  things I’m grateful for today?
• Make a list of what make you happy!
• What is my biggest dream right now, and how can I take one step toward it?
• If I could talk to my future self, what advice would they give me?
• How do I want to feel at the end of today?
• What’s one limiting belief I want to let go of?
• If I had absolutely nothing holding me back, what would my biggest dream be?Dream big!

5. Write “I Am” Statements

Affirmations are powerful! Try writing a few “I am” statements each day:

• I am a strong, healthy woman who prioritizes self-care and fuels her body with food that blesses her body.
• I am financially secure and debt free.
• I am confident, radiant, and attracting positivity into my life.

Tip: Writing affirmations in the present tense helps program your mind for success!

6. Express Gratitude

Always end your journaling session with gratitude. Writing about the things you appreciate will rewire your brain to notice more positive moments throughout your day.

Example:

“I am so grateful for my supportive husband, who makes me laugh every day. I am thankful for my health and my ability to take care of myself.”

7. Write Letters to Your Future Self

Every few weeks, take time to write a letter to yourself as if you’ve already achieved your goals. For example:

“Dear Future Me, I am so proud of you for building a thriving business that allows you to work from home while prioritizing your family. You’ve worked hard, stayed consistent, and now you’re living your dream life!”

This practice helps you step into the version of yourself you’re working toward.

Journaling Tools I Swear By

Here are my favorite tools that make journaling even more enjoyable:

📖 Best Journal: [This spiral-bound lined journal] makes it easy to write on both sides of the page.

🖊 Best Pens: (These smooth gel pens) keep me excited to journal every day.

🎶 Best Background Music: Instrumental playlists to set the mood.

Final Thoughts: Journaling Changed My Life

Journaling has been one of the most transformative habits I’ve ever adopted. It has helped me feel more grounded, grateful, and clear about my goals. As a busy wife and mom, I used to feel scattered and stressed, constantly juggling responsibilities. Now, I take time each day to sit with myself, reflect, and appreciate the life I have while manifesting the future I desire.

If you’re thinking about starting a journal, I encourage you to do it. There’s no right or wrong way, just start! Grab a notebook, pick up your favorite pen, and write for a few minutes each day.

Are you ready to begin your journaling journey? Let me know in the comments—what’s the first thing you’re going to write about? 💕

If you found this helpful, share it with a friend who could use a little more clarity and calm in their life!