2025 has brought immense changes—a new job, freedom from student life, and increased autonomy. I can’t begin to express my relief in finally becoming financially independent, though I suspect I’ve single-handedly delayed my parents’ retirement plans by a decade. Hopefully, they can now enjoy the fruits of their success while I chart my own path.
But my newfound independence comes with its own challenges. A mix of ADHD, health scares in 2023, and a diagnosis of diffuse hepatic steatosis (NAFLD) have underscored the importance of maintaining my mental and physical well-being. The challenges of running my own business and managing financial responsibilities have made it clear—I need strong structure to prevent falling back into old habits.
That’s when I decided to give journaling a real chance. As someone who once dismissed it as unnecessary, I couldn’t have been more wrong. Journaling has transformed my productivity, focus, and insight. There’s something cathartic about putting pen to paper—it encourages mindfulness and hones intention in ways I never expected.
Tools and Setup
There is a surprisingly large variety of journals available, offering endless possibilities—it’s easy to fall down the rabbit hole. After exploring different styles, I decided to settle on bullet journaling. Its versatility and the freedom to format pages as I wished made it an ideal tool to track habits, focus my thoughts, and better direct my personal growth.
While researching templates and setups, I discovered a YouTube video by Dr. Izzy Sealey, a medical doctor who shares videos on personal growth, Chinese learning, and wellbeing. Her structured approach, which includes monthly goal trackers and reflective prompts, struck a great balance between objectivity and self-reflection. It felt like the perfect starting point for my journaling adventure. You can find her video here.
As for tools, I began with a $14 journal from Staples, paired with a black pen and yellow highlighter from my office. Recently, I upgraded to a fountain pen, which has transformed my journaling experience. The enhanced feel and aesthetic pride I now have in my entries have helped to reinforce my new hobby. Plus, I love that using a fountain pen is a little more environmentally friendly—though it also taught me the value of investing in higher-quality paper to avoid ‘bleed through.’ Lesson learned for the next journal purchase!
With my tools in hand and a clear format to follow, I was excited to dive into my first month of journaling and discover how it could reshape my daily life.
Early Struggles & Adjustments
For the most part, once I had set up the format, the process felt surprisingly easy. I had predetermined a list of behaviors to track, including how often I ended the day with less mess than I started with, whether I posted content online, and how promptly I completed charting between patients. I also loved the section dedicated to planning tasks for each day—having a structured space for my to-do list made a noticeable difference in my workflow.
However, where I struggled most was in the subjective portions. I tend to be very objectively driven—sometimes to the point of missing nuances in conversations and taking things far too literally. This rigidity in thinking made it difficult to engage with the more emotionally driven aspects of journaling, such as daily gratitude and especially my monthly check-in. I found myself struggling to articulate deeper reflections or connect with the emotions behind my responses in a meaningful way.
I began to wonder if this challenge stemmed from my roots in classical music. I was trained to adhere to strict rules and structure even when composing—an approach that made jazz, a style I deeply loved, frustratingly difficult to grasp. Much like my difficulty with jazz improvisation—where I struggled to break free from rigid structure—journaling required me to embrace emotional fluidity. Just as jazz demands spontaneity and personal expression, journaling forced me to slow down and explore thoughts I had long ignored.
Naturally, I turned to the internet and my more experienced peers for advice on how to tackle this issue. It turns out I wasn’t alone—many people grapple with writing beyond the purely objective, struggling to tap into deeper introspection. That’s where journal prompts became a game-changer. Prompts are questions or suggestions you can use to focus your writing. I found that by minimizing my choices on what to write about, I could overcome the hesitation I once had. And once I started writing, I suddenly felt like there wasn’t enough space on the page to capture all my thoughts.
For March, I utilized writing prompts from this post which pulled suggestions from psychotherapist Haley Neidich. For a prompt relating to my spiritual check-in, I chose one from The Good Space:
What habits, thoughts, or beliefs would your most ideal self have? Which habits, thoughts, or beliefs do you have now that won’t serve that higher version?
Through prompts, my journal became more than a tracker—it became a tool for genuine self-exploration. For the first time, I felt my writing was truly shaping the way I viewed myself and my journey ahead.
The Impacts of Journaling on Productivity and Health
Since adopting bullet journaling, I’ve noticed profound improvements in multiple areas of my life—many of which I hadn’t expected.
Tracking behaviors has made me far more aware of patterns I was once oblivious to. I now see a bigger picture of how daily actions influence my mental, emotional, and physical well-being. I’ve gained greater insight into my interactions with others. More importantly, journaling has helped me develop better self-efficacy in managing my habits long-term.
As a health professional, maintaining good charting habits is critical—both for patient safety and for effective treatment planning. However, the pressures of a busy schedule often make immediate charting difficult. Between prepping rooms, resheeting tables, and reviewing notes, it’s tempting to postpone finalizing charts until the end of the day. But procrastination can lead to incomplete records, which is something I refuse to risk.
Since including ‘Finish charting between treatments’ in my journal habit tracker, the urge to delay has vanished. What once felt like a burden is now a small victory. The shift from avoidance to anticipation was striking—what once felt like a chore became an accomplishment I looked forward to checking off each day.
Near the end of the month, I received frustrating yet expected news—despite major improvements in my lifestyle, an ultrasound confirmed that I still had NAFLD. Though I had prepared myself mentally for this result, it was difficult to avoid the loop of neurotic tendencies that come with disappointment. However, journaling gave me the space to process this setback without being consumed by it. Instead of spiraling into frustration, I could acknowledge the challenge while celebrating the undeniable improvements in my focus, productivity, and overall quality of life.
Another key realization came through an argument with my wife. It began with her venting about frustrations in her own life. I tried to support her, responding thoughtfully—but somehow, the conversation escalated into an exchange of raised voices. She insisted I wasn’t listening, while I fired back that I clearly was—after all, I was repeating her concerns and offering solutions.
It wasn’t until I sat down with my journal that I realized the obvious lesson in this interaction—I had not been listening to her. Journaling made me confront the hard truth: my role was not to solve her problems, but to be present—to hear her frustration without rushing to fix it. She didn’t need solutions; she needed a safe space to vent. If I had simply offered support without stepping into the role of ‘problem solver,’ the conversation likely would have remained calm rather than turning combative.
This realization allowed me to express a sincere apology to my wife—one grounded in actual understanding. I have no doubt there will be more fights ahead (As is the way with any relationship), but I hope that journaling will help me continue learning from these moments rather than letting them erode our bond.
Reflecting on these experiences fills me with confidence that journaling will remain an invaluable tool as I navigate the complexities of life. It has given me the clarity to face challenges head-on—charting not just my habits, but my growth as a person.
From Skeptic to Advocate: Why I'm Committed to Journaling
Before starting out, I thought journaling was just for angsty teens scribbling poetry or artistic souls sketching their way through life. I didn’t realize how valuable it could be for someone like me—someone seeking structure and organization. I had no idea about the variety of templates, nor the beauty in the complex and simple designs people had created for journaling as a whole. All I could ever think was that I’d waste more time thinking about what to write than I’d gain from actually writing things down. How wrong I was—and how glad I am to have been proven so!
The risk vs reward (or alpha, for you investors) is so high, I think it’s crazy not to at least give journaling a solid attempt. For as little as $14 per year, I’ve gained a tool that has already helped improve my relationships, boost my productivity, and course-correct for the months ahead. Overall, I feel better—mentally, emotionally, and even spiritually. Better yet, it only takes about 10-15 minutes each day.
If you’re curious but unsure where to start, I’d recommend checking out YouTube for videos outlining the main journaling types. Here’s one of the many great videos designed to help you get started on this journey.
As for me, I’m looking forward to seeing how I can improve my journaling experience further. I’ve discovered an unexpected love for calligraphy and fountain pens, and this month, I’ve added space for graphing out monthly behaviors—giving me new visual tools to track my progress. I do wish I’d left myself full pages for each of my physical, emotional, and spiritual check-ins, but I’ll be sure to adjust that next month!
Now that I’ve shared my experience, I’d love to hear yours. Are you already journaling? What do you love most about it, and what would you recommend I try adding in? Or if you’re just starting—or considering dipping your toes into the hobby—do you have any questions for me or fellow readers? Let’s navigate this journey together!
