journal, noun & verb. A written record of daily activities, thoughts, or experiences. To write in a journal.

My journal has been an ever-present companion in the last two decades of my life. In it I have grappled with big questions, like what my purpose on earth is, or where I expect to be in life. And seemingly mundane thoughts, like what I need to get done on a given day, or grocery store items I need ahead of a busy week. I jot down quotes from conversations with family, friends, and mentors that I wish to remember, and lines from books, movies, or shows I find insightful. My journal is where I express gratitude for what has been and what could yet be.

When I am faced with a decision, my journal serves as both a map and a sounding board for the different paths I could take. Its smooth off-white pages pick up my thoughts, regardless of whether I use a fountain pen or dull pencil, and presents them back to me plainly and at face value.

My journal also allows me to be a better husband, sibling, friend, and son. When I fall short in my relationships or do not speak or behave like the man I wish to be, journaling helps me confront emotions from those uncomfortable moments. Prayer, words of scripture, and sermon notes also live in my journal.

This same journal witnesses moments of triumph: dreams I conceived on paper that became reality years later. And it also witnesses hard moments marked by grief, rejection, and the pain of regret.

I started journaling mainly because I tend to forget things I should remember and remember things I should forget. That habit of journaling is now a core part of who I am today and a core part of how I think.

And I’m not the only one journaling. According to one estimate, 8% of the world’s population — or 640 million people — keeps a journal. Not only that, but studies have also found that journaling is good for you. It can reduce stress, boost your mood, and even improve your relationships. I have experienced some of these benefits in my own life.

So what is it about writing in a journal that makes the habit such a powerful force for good in our lives?

Here’s my answer.

Journaling leads us to pay attention to ourselves and others. When we journal, we can become a more loving and introspective version of ourselves — why not pick up a pen and see where your words take you?