Journalling: Your Daily Dose of Clarity, Calm and (Surprisingly) Health

Let’s be real: the idea of “journalling” can sometimes feel a bit like a Pinterest-inspired good intention that you never quite get around to. But I promise you — this isn’t about writing pages of your deepest secrets in a leather-bound notebook by candlelight (unless you’re into that. No judgement).

At its heart, journalling is simply a powerful tool for mental clarity, emotional balance, and holistic health. From a Chinese medicine perspective, it’s also a way to connect with your Shen (spirit), anchor your Qi (energy), and nourish your Heart and Spleen — yes, really.

Let’s dive into how this one simple habit can change your mindset, your mood, and maybe even your menstrual cycle.

Journalling for Self-Check Ins & Mental Clarity

Modern life moves fast — like, double-shot-espresso kind of fast — and it’s easy to get so caught up in doing that we forget to check in with how we’re being. Journalling creates space to pause, reflect, and ask: How am I really doing today?

TCM teaches us that excessive thinking or worry can deplete the Spleen, leaving us feeling tired, scattered, and a bit blah. A daily journalling practice helps clear mental clutter, allowing your thoughts to land instead of whirl. It calms the Heart, settles the Shen, and creates room for grounded decision-making.

It’s like a tuning fork for your inner world.

Try this:

• Write down 3 things that feel heavy, frustrating, or tangled.

• Then jot down what’s actually in your control today.

• You might be amazed at how quickly your perspective shifts.

  
  

  

Gratitude Journalling: Science & Spirit Working Together

We hear a lot about gratitude — but I’m not talking about toxic positivity or slapping a smile on a bad day. I’m talking about genuinely noticing what’s going well, even when life feels messy.

Science says that regular gratitude journalling can:

• Improve sleep

• Lower cortisol levels

• Reduce symptoms of depression

• Enhance resilience and optimism (Source: Positive Psychology studies, UC Berkeley’s Greater Good Science Center)

  
  

From a Chinese medicine perspective, gratitude nourishes the Heart and calms the Spirit (Shen). When we focus on appreciation and abundance, we build up protective Qi — the kind that supports immunity, emotional regulation, and grounded joy.

Try this:

• Each night, list 3 things you’re truly grateful for — and why.

• The “why” matters. It deepens the neural pathways, rewires stress responses, and helps you feel the gratitude, not just note it.

  
  

Over time, this rewires your brain to notice the good more easily — a major win for both your mood and your hormones.

Tracking Your Health, Hormones & Healing

Journalling isn’t just emotional — it’s practical. In clinic, I often recommend journalling as a way to track your symptoms, cycles, energy levels, and stress responses.

This is especially helpful if:

• You’re navigating perimenopause or menopause

• You're wondering whether your tiredness is food, stress, or hormones

• You're unsure if that “off” feeling is cyclical or situational

  
  

When you journal consistently, patterns become clearer:

• “I always feel foggy around Day 21”

• “I sleep better on days I walk after dinner”

• “My mood dips the week after I skip protein at breakfast”

  
  

In Chinese medicine, this kind of body-awareness is gold. It strengthens your connection to your inner landscape — and helps you make decisions based on wisdom, not guesswork.

Big Goals, Gentle Accountability

Got a dream you’re working toward? Whether it’s better energy, a consistent morning routine, or finally launching that project you keep daydreaming about — journalling helps.

Why? Because it:

• Keeps your goals top of mind

• Tracks progress in real-time

• Shows how far you’ve come when motivation dips

  
  

In TCM terms, it strengthens your Liver Qi — the energy of vision, direction, and momentum. When your Liver Qi flows freely, so do your ideas, motivation, and clarity. Journalling becomes the quiet nudge that keeps you aligned with what matters.

Easy Ways to Start

Not a writer? That’s fine — this isn’t about being poetic. Here are a few journal prompts you can cycle through:

1. “What do I need most today?” (Liver Qi clarity)

2. “What feels good in my body today?” (Spleen and Shen check-in)

3. “What’s one thing I’m grateful for — and why?” (Heart nourishment)

4. “What can I let go of?” (Emotional detox, Lung Qi cleansing)

5. “How did I feel after meals, movement, rest?” (Practical tracking)

Just 5 minutes a day can shift the whole tone of your week.

Final Thoughts

Journalling is simple, powerful, and deeply nourishing — emotionally, hormonally, and energetically. It’s one of the few tools that bridges modern science and ancient wisdom seamlessly. And it’s right there, waiting on your nightstand.

Need Support?

If you’re feeling overwhelmed, unsure where to start, or just need help connecting the dots between how you feel and what your body’s telling you — let’s talk. Book in with me at Balance.nz and we’ll create a personalised roadmap that supports your hormones, your spirit, and your goals — journal optional, but highly encouraged.