A quiet page, a noisy mind
The other night I sat down with my notebook, exhausted from training and buzzing with a hundred unfinished thoughts. Work tasks, triathlon schedules, messages I hadn’t replied to, it all felt like a noisy room in my head. I opened a blank page, wrote “Okay, what’s bothering me right now?” and just started listing.
Ten minutes later, my shoulders relaxed. The messy thoughts that had been swirling like heavy rain finally landed on the page. And in that space, something unexpected happened. I felt lighter. My brain had room to wander. Ideas started flowing about my blog, a podcast episode, even a new swim drill I wanted to try.
That’s the magic of journaling. It doesn’t just hold your chaos. It clears it away so creativity can come through.
Why our brains crave a mental reset
We live in constant noise. Notifications, emails, endless scrolling, and the pressure to keep up. Our brains are processing far more than they were designed to. It’s like having 50 tabs open on your laptop, you know it’s slowing down but you can’t stop clicking.
When your brain is cluttered, it’s almost impossible to focus, let alone create. That’s why journaling feels like hitting the reset button. Writing things down takes them out of the mental cloud and puts them somewhere safe. Suddenly, your mind isn’t trying to juggle everything at once.
Think of it like tidying your room. Once the clutter is cleared, there’s space for beauty, inspiration, and calm.
The link between journaling and creativity
Creativity doesn’t show up in chaos. It shows up when you give it breathing room.
Journaling creates that room in three powerful ways:
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Decluttering the noise. By writing down worries, to-do lists, or random frustrations, you clear space in your brain. Creativity thrives in uncluttered space.
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Sparking connections. Sometimes, while journaling, you’ll stumble onto an idea you didn’t expect. One sentence leads to another, and suddenly you’re sketching a poem, business idea, or solution to a problem.
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Building consistency. Creativity isn’t lightning, it’s a muscle. When you write daily, even a few lines, you’re training yourself to show up for ideas.
I’ve lost count of the times when a journaling session turned into a blog outline, a content idea, or simply a fresh perspective on a personal problem.
Journaling as therapy for the busy mind
There are days when training doesn’t go as planned. Maybe my run feels heavy or I can’t hit the swim pace I aimed for. Instead of bottling up frustration, I grab my journal. I’ll write:
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“Why do I feel disappointed?”
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“What actually happened vs. what I expected?”
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“What did I still do well today?”
The act of writing pulls me out of self-criticism and into self-awareness. And the relief is almost instant.
Psychologists even have a term for this: expressive writing. Studies show that writing about your feelings lowers stress, boosts mood, and helps process tough experiences. Journaling is like a therapist who charges nothing and is always available at 11 p.m. when you need to spill your heart.
Simple journaling styles you can try
If the word “journaling” makes you think of perfect calligraphy or a leather notebook under a Parisian café light, let me stop you right there. Journaling doesn’t have to be pretty. It just has to be real.
Here are some easy ways to start:
1. Morning pages
Made famous by Julia Cameron in The Artist’s Way, this means writing three full pages first thing in the morning. It’s pure brain dump, no editing, no filter. Perfect for clearing clutter.
2. Gratitude journaling
Each night, write down three things you’re grateful for. They can be tiny like “the smoothie after cycling” or “a text from my friend.” Gratitude shifts your focus to abundance instead of stress.
3. Prompt journaling
Use questions to spark reflection:
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What’s on my mind right now?
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What’s one thing I learned today?
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If fear didn’t exist, what would I try?
4. Creative journaling
Mix doodles, sketches, or even mind maps. Sometimes drawing your thoughts creates connections words can’t.
5. Training journaling
For athletes like me, tracking how a workout felt, not just numbers, reveals patterns. “Felt heavy but strong after mile 3” is data for both body and mind.
My favorite ritual
Personally, my favorite time to journal is right after training. I’ll come home, still sweaty, sit on the floor with water, and jot down a few lines:
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“That swim drill was tough, but I kept showing up.”
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“Running in the rain felt cleansing, like my mind matched the weather.”
These notes become more than records. They’re little sparks. Later, when I sit down to write for Sunny Valley, I go back and see patterns. The reflections turn into articles, affirmations, and even creative projects I didn’t plan.
When journaling feels hard
Let’s be real, not every day is inspiring. Sometimes I stare at the page and think, “I have nothing to say.” That’s okay. The trick is lowering the pressure. Write one messy sentence. Or even just a list:
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Hungry.
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Tired.
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Proud I still showed up.
That’s enough. Creativity doesn’t need perfection, it just needs you to show up. Over time, small notes stack into clarity.
The ripple effect of journaling
What starts as a simple habit often spills into other areas of life:
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Better focus at work. Because your brain isn’t juggling hidden worries.
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Improved relationships. You process emotions on paper instead of unloading them on others.
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More creative flow. With less mental clutter, ideas come more naturally.
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Self-compassion. Reading old entries shows how far you’ve come.
Journaling is both mirror and compass. It reflects who you are now and points to who you’re becoming.
Tips to make journaling stick
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Keep it visible. Leave your notebook on your desk or nightstand.
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Set a timer. Just 5 minutes counts.
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Don’t edit. Let your pen be messy.
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Pair with another habit. Journal with your morning coffee or after brushing your teeth.
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Celebrate the small wins. Even a single line is progress.
Closing thoughts: the blank page is never empty
Whenever life feels overwhelming, too many tasks, too many thoughts, too many what-ifs, I remind myself: the page is waiting.
Journaling is not about writing beautifully. It’s about writing honestly. It’s about clearing the dust in your head so your inner voice can be heard again. And in that clear space, creativity shows up.
So if you’re holding a noisy mind tonight, grab a notebook. Let your words spill. Somewhere between the clutter and the ink, you’ll find both peace and sparks of possibility.