For some people, journaling consistently feels like too much of a burden. Our lives are busy: whether it’s work, hobbies, family, errands, or a combination of all those and more, setting aside time every day to journal just doesn’t always feel possible.
Some people feel like it’s not worth journaling if they don’t have an hour to sit down and really get into it. But that’s not the case: there are plenty of benefits to writing, even if all you have time for is one sentence a day.
Here’s why getting into the habit of consistent journaling is worth it—even if you only write for a few minutes.
1. Cultivate Mindfulness
It’s so easy to get caught up in the chaos of life and lose touch with ourselves. Writing a single sentence a day helps you pause, reflect, and be mindful of your thoughts and emotions. When you sit down to write that sentence, you remind yourself to stay connected to your experiences. This can help foster a sense of mindfulness that can positively influence your mental health.
Here are some examples of one sentence a day to cultivate mindfulness:
- “Today, the warmth of the sun on my face made me feel alive and grateful.”
- “Noticed a sense of calm washing over me as I listened to the rain.”
- “Felt a brief moment of peace amidst a hectic day when I saw the sunset.”
2. Track Personal Growth
You don’t have to specifically set out to track growth in order to see it. Write one sentence a day—about whatever is on your mind. This can serve as a powerful tool to track your personal journey.
As you consistently jot down your thoughts, feelings, and experiences, you create a timeline of your life. Looking back, you’ll witness your evolution (and plenty of random thoughts, too!), and identify patterns or areas for improvement.
Here are some examples of one sentence a day to track personal growth:
- “Today, I stood up for myself in a situation I normally wouldn’t have.”
- “Realized that I’m more patient in traffic than I used to be.”
- “Noticed a pattern of negative thinking today and made a conscious effort to shift it.”
3. Build Consistency
The key to any journaling habit is consistency. The commitment to writing one sentence a day is achievable, even for super busy people. You’re better off getting into a habit of setting out to achieve a goal you can accomplish than feeling bad when you try to write for an hour—and don’t. This daily ritual creates a sense of routine and discipline, instilling a writing habit that can easily expand if desired. It can serve as a gateway to more extensive journaling or other creative pursuits, providing a foundation for a more structured and organized life.
Here are some examples of one sentence a day to build consistency
- Wrote my sentence today, even though I was tired—feeling proud.”
- “Managed to jot down my thoughts despite a busy schedule.”
- “Continued my journaling streak, making it a part of my daily routine now.”
4. Stress Reduction
Journaling is a great way of dealing with stress and anxiety. Taking a moment each day to express your thoughts can be cathartic, helping to release pent-up emotions.
Here are some examples of one sentence a day for stress reduction:
- “Felt a weight lift off my shoulders after sharing my worries on paper.”
- “Writing down my fears made them seem less intimidating.”
- “Acknowledged my stress today, and it felt less overwhelming.”
5. Boost Your Creativity
A sentence a day can be a creative spark. Some days, you’ll write fleeting thoughts that aren’t very profound at all. But other days, you might surprise yourself with a poetic expression or thoughtful observation.
Here are some examples of one sentence a day to boost creativity:
- “The sky painted in hues of orange and pink inspired a sense of wonder.”
- “I keep wondering how to make that space under the stairs more organized.”
- “Today’s random thought: what if trees could talk?”
You’re busy—so don’t feel like you have to write a whole lot in order to get the benefit! Journaling is all about embracing the process and allowing yourself the space to grow, reflect, and appreciate the beauty of simplicity, one day and sentence at a time.
Download the Day One Journal App
The Day One journaling app makes it easy to build and maintain a daily journaling habit. Daily journaling reminders, daily writing prompts, and journal streaks are designed to help keep you motivated and consistently journaling.
About the Author
Phoebe Kranefuss is a freelance writer and marketer based in Madison, Wisconsin. She’s a lifelong journaler and (almost) daily writer. She studied English Literature at Bowdoin College, is currently pursuing her MFA in fiction at University of Wisconsin–Madison, and has written for and worked with healthtechs including Monument, NOCD, and more.
