Journaling is one of the most-recommended and least-practised mental health habits. Five minutes daily produces measurable improvements in clarity, mood regulation, and pattern recognition. The format matters less than the consistency.
Formats that work
Morning pages (three stream-of-consciousness pages, no editing). 5-minute journal (gratitude + intention + reflection format). Decision log (what decisions did you make, what was the reasoning). Pure brain dump (everything on your mind, unstructured). All work; pick what fits.
What journaling does
Externalising thoughts reduces their grip. Pattern recognition over weeks (you see what consistently bothers you). Decision quality improves with written reflection. Mood tracking surfaces triggers you weren't aware of.
Try 5 minutes daily for 2 weeks. Most people find one specific benefit they didn't expect (sleep improvement, better decisions, less anxiety). Continue with whatever benefit you noticed; drop if nothing changes (rare).