Building your Journal Practice
Why I Encourage a Daily Journal Practice
You want to be the grounded, calm mum. The one who responds with grace instead of snapping over spilled Lego or the millionth “Mummyyyyy.” But life is overstimulating, your body is holding more than it can process, and your nervous system is constantly on edge.
Journaling is one of the simplest and most effective ways to shift that.
It's a space to reflect, regulate, and realign… without needing to “fix” yourself. It gives you language for what you’re feeling and patterns to guide how you heal.
If you’re tired of the guilt loop… yelling, regret, apologising, repeating… this practice is for you.
The Science Says
There’s strong evidence that journaling supports mental and physical health. Here’s what the research shows:
27% reduction in depressive symptoms after one month of journaling for just 15 minutes a few times per week
Rethinking Gratitude Journaling
Let’s be honest, the word “gratitude” can sometimes make you roll your eyes.
It’s hard to feel grateful when you’ve been wiping noses, cleaning floors, breaking up sibling fights, and sacrificing your body, sleep, and peace… only to be told “just be grateful.”
But what if gratitude wasn’t about pretending everything is rosy?
What if instead, it’s about being grateful for the people who walk beside you, the discomforts that push you to grow, the mess that forces you to claim more for yourself?
Gratitude can be subversive. Rebellious. Clarifying.
When you use your journal to acknowledge what has shaped you, even the hard stuff, it becomes a tool to honour the woman you’re becoming.
“I’m grateful I lost my shit today — because it showed me where I need more support.”
“I’m grateful my child asked for what they needed — because that’s what I’m learning to do too.”
Storytime: Journaling Is a Family Ritual
Journaling isn’t just part of my personal practice, it’s something I’ve passed on to my children.
Each morning, before we dive into the day, we sit together with our notebooks.
They do a simplified version: a goal for the day, a mantra or affirmation, and one thing they’re grateful for.
Some days it’s “screen time” or “the guinea pigs.” Other days, it’s deeper, “I’m grateful you cuddled me when I was angry yesterday.”
This practice creates safety. Connection. Space to know themselves.
And it reminds me… this work doesn’t just change me. It changes them too.
How We Fit It Into Our Rhythms
You might be thinking: “I don’t need another thing on my to-do list.”
But this isn’t about productivity. This is about presence.
Journaling can be as quick as 3–5 minutes a day… even done via voice note or half-scribbled while breast feeding or hiding in the pantry.
NOTE: This is one of those small hinges that swings big doors. It makes space for your nervous system to exhale.
Ways to fit it in:
While the kettle boils
Voice note into your phone on a walk
Keep a notebook beside the bed and do it before scrolling
How to Align Daily
If you want to use your journal to recalibrate, you can make it as long or as short as you feel necessary, here’s what I recommend including:
Contextual Alignment
Date
Sun & Moon cycles I use the app “SkySafari”
Day of menstrual cycle (if applicable) great time to also log symptoms in your apps like Clue, temp drop etc.
Intention Setting
Daily affirmation or mantra
Intention for how you want to feel
Card that you have drawn or Archetype you are calling in today.
Symptom & Energy Awareness
Energy level (1–10)
Mood
Sleep, digestion, libido, pain symptoms of note
Any hormonal or cycle-related shifts, cervical mucous, cramps, spotting, etc.
Habit & Capacity Tracking
What worked well today?
What drained me?
How much capacity did I have?
Thought & Emotion Processing
What’s looping in my mind?
What do I need to express?
What do I need to let go of?
Making Space for Fluctuations
What feels tender?
What feels powerful?
What support would I love right now?
Manifestation & Future Vision
I am becoming…
I trust that…
It is safe for me to…
Strengthen Your Intuition Through Your Journal
Your journal isn’t just a record, it’s a mirror for your soul.
Try pulling a card each morning — from an oracle deck, tarot, or affirmation cards. Note the card, and let your journal unpack what it means to you today.
Or use automatic writing: write down a question like “What do I need to know about my anger right now?” Then let your hand move freely. No judgment. No editing. Just pure transmission.
This is how we witness shadow.
This is how we strengthen self-trust.
And this is how you begin to mother yourself, too.
Want Guidance?
If you're ready to break the reaction cycle and build rituals that actually help you feel like yourself again — let's do this together.
✨ Book an Initial Consultation and I’ll support you in creating a rhythm that aligns with your energy, capacity, and motherhood journey.
