Find Joy 15-Minutes at a Time

When I was 11 years old, I had a secret—my journal. It was a sanctuary where I could spill my thoughts and feelings, hidden from my 13-year-old brother. Back then, I didn’t realize that journaling would become a lifelong source of comfort, clarity, and even joy. Writing in my journal as an adult has given me a place to cope with the frustrations of infertility, calm my anxieties as a 30-year-old college freshman, and record moments of pure happiness—like the adoption of our daughter and earning my B.A. Recently the arrival of my granddaughter along with compiling and publishing the co-author series. It’s held space for my grief after losing my father, brother, mother and aunt and allowed me to pour out my fears and questions during three battles with breast cancer. But beyond its role in processing pain and stress, journaling has brought me immense joy—capturing memories, celebrating small victories, and exploring dreams.

My journal is my confidant—an ever-present friend who listens without judgment. It’s a place where I can untangle my thoughts and emotions, explore new ideas, and reflect on life’s twists and turns. That’s why I want to encourage you to start journaling, even if just for 15 minutes a day. You don’t have to be a "writer" to find comfort, clarity, and joy in journaling.

What Exactly is a Journal? The word "journal" comes from the French word meaning "day." It’s a record for yourself, about yourself—a place to capture your thoughts, observations, and reflections. Unlike the stereotype of a “Dear Diary,” journaling isn’t about chronicling every detail of your day. Instead, it’s a versatile tool that can be whatever you need it to be. It can be a space where you explore your passions, savor happy moments, and reflect on things that bring you joy.

Your journal might become a sounding board, a place to vent or brainstorm. It could be a snapshot album, preserving moments and memories. Maybe it’s a collector’s cabinet for quotes and clippings or a dream-catcher for big ideas. It can be a travelogue, a history book, a letter to yourself, or even a laboratory where you experiment with thoughts and plans. A journal is personal—it doesn’t have to follow rules, be grammatically correct, or make sense to anyone but you. And more than anything, it can be a space where you discover joy—big or small.

There is great power in putting pen to paper. Writing in a journal offers countless benefits, even if you don’t consider yourself a writer. Of course, I consider everyone a writer, but that’s another conversation which I’d love to have with you!

Here are a few things journaling can help you with:

• Communicate better with yourself and others

• Articulate thoughts and express emotions clearly

• Clarify goals and dreams

• Gain perspective on problems

• Retain ideas and insights

• Relieve stress and anxiety

• Develop creative thinking

• Foster self-awareness and mindfulness

• Celebrate wins and moments of joy

• Increase your confidence in expressing yourself

Even just a few minutes of journaling can bring focus, clarity, and joy to your day. It’s a form of self-care—time to check in with yourself and recharge.

Overcoming the blank page and worried about what to write? Here are a few prompts to get you started:

• What’s weighing on my mind today?

• What am I grateful for?

• What dreams or goals do I have?

• If I could talk to my younger self, what would I say?

• What brings me joy?

• How can I take one small step toward a goal?

·      You can journal about anything—memories, wishes, frustrations, plans, or reflections. The beauty of a journal is that it’s your space to be unapologetically yourself. When you focus on what brings you joy, you may even find yourself smiling as you write.

Will you commit to Fifteen Minutes a Day to Discover Your Joy?

Committing to just 15-minutes a day can make a huge difference. You might discover creative solutions to problems, release pent-up emotions, or gain new insights. Over time, you’ll notice yourself becoming more attuned to your thoughts and feelings. And you might just find yourself looking forward to the joy those moments of reflection can bring.

So, what will you journal about today? Grab a notebook and let your thoughts flow. There’s no right or wrong way to do it—just start writing and let joy find you. You may be surprised at how freeing it feels.

Happy journaling!