Discover a collection of stories from our authorities on the Longevity Lifestyle, created by ROAR Forward, a collaborative of longevity thought leaders and content creators.
For many women, the phrase “daily journaling” brings to mind childhood diaries with heart-shaped locks. Or maybe incense-filled retreats and silent meditations. It can seem like something far outside the rhythm of everyday life. But journaling doesn’t require special training or elaborate rituals. It’s one of the most accessible and effective tools for enhancing wellbeing—and it helps support longevity.
Judy Reeves, writer and council member at the International Association for Journal Writing, describes journaling as a way to be with yourself. “Some people do yoga, some go walking, some meditate—I journal,” she says. For her, it’s a mindfulness practice—and mindfulness is increasingly linked to longer, healthier lives.
“There is a direct correlation between mindfulness and reduced risk of vascular dementia, stroke and anxiety,” explains orthopedic surgeon Dr. Vonda Wright, author of Unbreakable: A Woman’s Guide to Aging with Power. Research also shows mindfulness can help support improved cognitive function and lower stress.
Ready to get started? Here’s how journaling can reduce stress, increase happiness, build resilience and support your longevity.
Make it simple.
Reeves journals for as long as it takes to sip a cup of tea. Start there. Set a timer for 10 minutes and jot down whatever is on your mind. One of the easiest entry points? Gratitude. Research shows that feeling thankful can help boost mood.
Create a ritual.
Both Reeves and Dr. Wright agree: The real power of journaling comes from consistency.
“I journal in the morning to set the tone for the day,” says Reeves, though evening journaling can be a great time to reflect as well. The key is regularity. “Random acts will not improve longevity,” Dr. Wright notes. Want an extra brain boost? Write longhand. It’s been shown to help support cognitive function.
Start with prompts.
Blank pages can be intimidating—even for professional writers. Use a journal with prompts and themes or start a simple list: three things you're grateful for, three things you’re looking forward to and three small wins from the day. Positive thinking not only lifts your mood, but it may also help reduce cortisol—linked to aging and disease.
Stay present.
Journaling can be a form of active mindfulness—simply being in the moment. Set an intention, take a breath and tune in to your thoughts. Think of it as active meditation. If it helps, light a candle or find a cozy space, perhaps outside. Studies show that mindfulness practices can help support immune health, which is important for graceful aging.
Check in.
“Writing has a profound impact on cognitive flexibility and mental hardiness,” says Dr. Wright. It also helps retain information, which is why journaling is an effective way to assess your values and intentions, she says. It is an exercise in introspection. “Journal about what is important to you and understand your values,” says Wright.
Build resilience.
“I use journaling to solve problems,” says Reeves. Both she and Dr. Wright believe putting challenges on the page can help build the emotional strength needed to navigate change. One study even found that trauma survivors reported improved resilience and outlook after six weeks of writing therapy.
Embrace flow.
“Women do not need more rules,” says Dr. Wright. Let your words dance onto the page without judgements. Writing for writing’s sake can help you enter a flow state, an extension of mindfulness that has been linked to heightened performance and a healthy mental outlook. And explore being creative; there’s a direct correlation between creativity and improved happiness. Creativity may also help with cognitive skills, such as problem-solving, and may even boost emotional intelligence.
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