The Stories We Tell Ourselves
We live in a world that prizes self-awareness — but mostly the kind that can be articulated. We start talking about how we think, and slowly that talk becomes our story.
A narrative begins to form. Not necessarily because it’s true, but because it’s coherent. It makes sense when spoken aloud. And the more we repeat it, the more we believe it. Eventually, that narrative becomes the lens through which we see ourselves, not only in the eyes of others, but also in the quiet moments when no one is watching.
When the Story Isn’t Yours
Here’s the paradox: some people end up living a narrative that was never truly theirs. A story shaped by expectations around them, but not the feelings within. A life that looks right on paper but feels wrong in the body. We can become fluent in describing our lives, while still being strangers to the actual experience of living them.
The Simplicity of Change
We often think that change must be big and complicated to improve our wellbeing. But research tells a different story.
A new UK study published in PLOS One (2025) reminds us that the direction of our thoughts matters just as much. When we choose to write down what brings us hope, gratitude, or meaning, we begin to shift our perspective. Small words on paper start to reframe the bigger narrative of our lives.
Journaling as a Way Back to Yourself
Perhaps journaling is about finding your own voice again, the one that belongs to your soul. Not the version filtered through emails, algorithms, polite conversations, or other people’s needs. But the voice that is entirely yours.
What Science Says About Positive Expressive Writing
The study above shows that positive expressive writing can boost mood and emotional wellbeing. Unlike older approaches that focused on rehashing trauma and stress, this method encourages reflection on gratitude, everyday joys, and a brighter future.
The study contained a meta-analysis reviewing 51 studies shows that positive expressive writing can boost mood, though results vary depending on personality and writing style.
Start Small — And Keep It Simple
Journaling is not a universal solution, but previous research suggests that just 15 minutes a day can reduce anxiety, depression, and stress. The key is to start small. Write down simple things in your daily life that you truly appreciate.
In the end, journaling isn’t about documenting every detail, it’s about training the mind to notice what strengthens us. It’s about finding your own narrative, shaped by your voice and reconnected to your soul. A few honest words on paper can become a quiet resistance to worry and stress and a gentle reminder that we always have the choice to notice the light, even in difficult times.
Your Turn ✍️
Journaling doesn’t need to be complicated. Sometimes, all it takes is the right question to open a new perspective. If you’re not sure where to start, here are some prompts you can try in your own practice:
Journaling Prompts for Clarity & Self-Reflection
- What am I holding onto that no longer serves me?
- Today, I feel grateful for…
- The moments I want to hold onto from today are…
- What are the small things I truly want to keep close in my life?
- When do I feel most like myself?
- What story am I telling myself about who I am – and is it really mine?
- What does “success” mean to me in my own words?
- Pick one, set a timer for 10–15 minutes, and let your pen move without judgment. You may be surprised by what surfaces.
👉 I’d love to hear your thoughts! Have you tried journaling yourself? What challenges have you faced along the way? Share in the comments ✨
