The power of journaling in business

Today’s episode of the podcast is all about what journaling is, how to do it, and what it can do for you and your business.

In this episode I take you through an overview of one of the Mindset Live sessions that I have recently delivered in my membership and give you practical things to go away and try yourself!

As always, I’d love to know if any of this resonated with you and whether you journal or might now give it a go. Please feel free to connect with me on my socials and let me know.



  • The benefits of journaling
  • How journaling improves writing and communication skills
  • How journaling helps you to process things
  • How to get started with journaling


There is no right or wrong way to journal, so let go of judgement and how it should be done and make it what’s right for you.



The science behind the woo

Join the Dream Business Club

Teresa Heath-Wareing Instagram

Teresa Heath-Wareing LinkedIn

Teresa Heath-Wareing Facebook

Teresa Heath-Wareing Twitter



Hello and a really warm welcome to this week's episode of the podcast. How are you doing? So this week we're gonna be talking mindset again, and I decided that I wanted to share something that I did in the Club. So every single month in the Club, we do a mindset call and the aim of the mindset call is to teach the members some new mindset skills or to go through an activity with them that helps them get unstuck, helps 'em move forward, helps 'em understand them better, their business better, how they work better.

And for me, things really changed in my business when I got the mindset, like I was gonna say, like under control or sorted, but it's never, ever sorted it. Managing a mindset and working on a mindset is a constant, constant thing. It just means that I know what tools I have so that I can pick on a right tool when I need it, and also that I move through things quicker.

So rather than being stuck for a long time or being fearful of a long time, or I'm able to move through it a lot quicker and move past it a lot quicker than I used to be able to because I have all these tools that are at my disposal. So, One of the things we do like stuff is I do this every single month, so if you are not finding a place to work on mindset.

And actually this is something that is really unique to our Club and to my community. Lots of other places I've been don't offer this. So if you don't have a safe space to learn and, and actually this is the sort of stuff that I do with my coach, so. We do it on a one-to-one basis, and what I'm doing within the Club is I'm allowing that to be available for a price that you wouldn't get a one-to-one coach for.

So do go check out the club if you think you might find that useful. So today I'm gonna take you through one of the sessions, not completely through the session obviously, but I'm gonna give you an overview to one of the sessions that I did in the Club. And this is all about journaling. Now, I don't know if you've ever journaled, I dunno if you've ever thought about it, looked at it, or whether you are a proficient journaler.

But it has been quite impactful and changing for me. I don't, I didn't wanna put the word life changing before that, but it, it has had a huge impact on me and how I manage things. And therefore, I did an exercise so that my members could understand what journaling was, how to do it, how to go about it, what it can do for them, because it is an amazing and amazing tool.

But I have to say, when I first started journaling, when someone said to me, oh, you should journal that, I was just like, what are you on about? And it took ages. Really, really did. It took at least I would say a year before I really understood what they meant and then started to see the benefit of doing it.

So if you are sat there thinking, yeah, try that didn't work for me. Give it another go and just bear with you yourself. It's a bit like meditating. People go, can't meditate. Everybody can, to a degree. They've just gotta find their thing and their way of doing it and how it works for them. So, so one of the things we started off talking about is why you even need to journal or why it's a benefit. And I gave them a few of the stats that I shared in my episode about the science behind the woo.

So we'll link up to that if you haven't listened to that episode, it's a really good one, especially if you're a bit skeptical about this stuff. Because I do like to back it up with some evidence because I am really passionate about it and I get really frustrated when people are like, oh, it's just such a load of rubbish.

It isn't. It's actually very smart and it has some real good science behind it. And whether it did or not, like if that's what you choose to believe, I choose to believe if that makes my life better than Amen to that. Some of the stats or some of the facts that I find. So there's, there's lots of benefits to journaling.

So let me run through some of the benefits. Journaling can help you achieve your goals. So when you use your journal to write down your specific goals, and you can better keep track of them, it'll help you stay accountable and also remind you what you need to do for your goals. And there's something about, and there's proven, and I should really research this stuff before I get on here and talk, but the chances of a goal coming true once it's written down is a higher percentage than if you just say it.

Like I said, it really helps track progress and growth. And one of the things that I have been really, that actually has really impacted me is being able to go back and read my journals from some time ago and someone had a question about keeping journals, so I will get to that. But I've been going through a bit of a personal journey, which I will talk about at some point.

Not sure when, but I will talk about it. And actually, one thing that has been really good is I have been journaling about this, this part of my life for a long time, longer than I care to remember i.e. Frustrating. Well, I'm not frustrated that it's been going on longer than I care to remember, but anyway, so being able to look back at those journals and see that, oh my gosh, you know, I was having trouble with it then, or I was dealing like that then and now how I am is just so amazing.

So being able to, and, and often as well, we, we forget, like, so you know, when you do something and you really annoyed at yourself that you did it. If you took time to kind of write that down, then that might be a slight step towards not doing it again, because it's that kind of realization of, okay, this is how I feel when I do that thing, or this is what happened when I did this thing, and so next time you have almost a reminder.

So the tracking and progress thing is really, really helpful. It can gain self-confidence. So again, seeing how things have moved forward. It makes you feel more positive. It makes you feel happier that you've been journaling different things and talking about different things, and those things have improved.

Journaling actually helps you improve your writing and communication skills. So the writing skills are the fact that your writing and I tend to journal and they recommend that you journal with a pen and paper, that you don't journal with a computer or typing or that sort of thing. It's just something to do with the natural process of writing, but it can help improve your writing skills.

Now for a long time, I've said I'm not a very good writer. And I'm not gonna say that anymore. You know, I'm not gonna say a brilliant writer, but it has actually really helped me. Maybe could help me speak, help me write better, because I'm writing every single day. And communication skills, it absolutely does help because I have been writing how I feel about things and when I'm proud of things, and when I'm frustrated about things or when things have not gone well or have gone really well.

That communication has really, really helped because I'm learning how to express myself well by journaling. It also helps reduce stress and anxiety, and I'm gonna talk about that a bit in terms of some of the ways that I've journaled. But when you can journal something out, Then it can actually really help in terms of bring your stress levels down.

And if you listen to last week's episode, we talked about fear and one of the things I talked, I mentioned to you was about the chimp and the human. And actually how writing down what the chimp is saying then helps you wear it out to then do the human side and go, what would I do about that? It's almost the same sort of thing.

You know when you are letting, it's a release for your emotions. It can help you find inspirations. So sometimes when you're journaling, it might be that you are asking yourself questions. It might be that you are asking yourself for some help. And sometimes just through the process of writing and journaling, you can actually find some inspiration from yourself in your brain somehow that maybe you didn't have before.

It can help strengthen your memory. So by writing things down, it can improve your memory, but also the, the act of writing it almost tells the brain you want to remember it. So it's almost like when you note take, when you make notes, it's because you wanna remember that thing. It almost helps the same sort of thing. And it does help you overcome problems.

Like I said, it really does focus on those kind of, when you are writing down, you are kind of working through a problem. It can really, really help. In the, in the training that I did with the Club, I actually read out a part of my journal and it was a really vulnerable part and I, I am not comfortable reading it on a podcast where I know my people in my Club and I was just about comfortable enough reading something.

But the reason I read it was I wanted them to see how I use journaling because one of the things that people think is that they have to do it a certain way or it has to be a certain length or they have to write about certain things, or is it just writing about your day? So the first thing is if you are going to journal, is you have to let go of all that judgment.

You have to let go of like right, wrong, should be this way, should be that. Absolutely not. It's whatever it is to you. And at the end of the day, your journal is for your eyes only. There's not a right or wrong way. There's not a certain way you should design the journal. I mean, I look at bullet journals and think they're stunning and think, oh, I'd love to do that.

Mine look like an absolute mess. And half the time you can't even read my writing cause I write So Scrawly, so. It's not, you know, you don't have to worry about the spelling or the neatness of the thing, like none of that. It is your one space. Do whatever you want. It's only you that's going to read it.

Which brings me on to one of the questions I had, which was, do I keep my journals and I have kept my journals. I might one day get rid of them, but actually right now, going through the stuff I'm going through, it's really helping going back and, and looking at them. Although I never write them with that in mind.

I never write my journals thinking, oh, I can't wait to come back and read this. Like, I really, really don't. But their concern was, What if they write something and then someone reads it? And it was because someone was watching a program on Netflix called Sex Life, which I hadn't seen. And then I started watching it and basically she writes this kind of really raunchy journal about her ex-partner or something, and her husband finds it in, blah, blah, blah.

Anyway, it's not that good, fyi. Well, it's definitely not, you know, Not a, like a serious brain thinker type thing. It's an absolute like, yeah, whatever. So anyway, they were kind of saying about this and I said, well, first off, My husband knows I journal and he wouldn't read them. That's just him. He'd probably be very bored if I'm honest.

But the other thing is I write in such a way that I would have trouble reading them back, let alone someone else. So I don't worry about someone reading my journals. But if you did worry about someone reading your journals, then you might want to get rid of them. You might wanna get rid of them because it's something very cathartic about burning them or binning them or whatever it is, and getting rid of that old stuff.

But it's entirely up to you. Like I said, this is your thing. You get to decide whether you keep them, whether you don't. Well, some of the things that the journals have really helped me with, and when I think about what I read out to my members, It can really help me process things. So one example I have, and I've talked about it before, is when I first got together with my husband, my stepdaughter was 15.

And you can imagine how that went. And it was hard. It was really, really hard. And at times I felt like I wanted to give up. Throttle her and throttle my husband and like just generally, it was really, really tough and it's very emotive and the like, going back to last week's episode, talking about the chimp and the chimp paradox, the chimp was on full force with me and I am quite an emotional person anyway.

So I stuff would really get to me, and I would use journaling as a way to let all that out. And in all honesty, the stuff I used to write like would've upset people that I was really mean, and I said really harsh things, but I was so head up and so angry and so wound up because of things she'd done or the way she'd spoke or behaved or whatever it was.

And being able to journal all that out, got that frustration out. And was able to really kind of then get to the end and breathe. And my amazing coach Mary said to me and has said to me many times, what if I came from love? And I started working with her when all this was going on. So I. I would then at the end of the journaling write, what if I came from love?

And then I would approach the same scenario. So if, for instance, my stepdaughter had done something that I wasn't happy with and I went to my husband and said I wasn't happy and he defended her and I got angry and blah, blah, blah, blah. Like I said, you could imagine, and maybe you've even been through it, and if you have then I feel for you, but.

I would then come from love and go, same scenario. What? What? You know, what do I think now if I'm coming from love and I'm now a bit calmer? Well, my poor stepdaughter, you know, her life has just been turned on its head and there's this new woman coming into her dad's life and her mom went off as someone else.

And my poor husband is very much in the middle cuz that's his daughter, but I'm his wife and. And suddenly you start to kind of really rationalize it and, and work through it. And there was a fair few times where I would've lost my, you know, top of something and then I would've journaled and then would've come back to my husband and gone, listen, I'm sorry about that.

Like actually, I shouldn't have acted the way I did. Now when he started saying to me every time I got a bit upset about something, he think you should journal that out. I wanted to hit him with the journal. So yeah, I think he thought it was a magic trick for me to apologize every time. No, that's not the point.

Like it is okay for me to get upset about stuff and it's okay for me not to apologize if I'm not in the wrong. So yes, it really, really helped with that. And then the other thing I did with the bit that I read out was I had done something that I was annoyed with myself and frustrated with myself. I kept asking myself questions, so I was like, why did I do this?

And I would journal why I did it, and then I'd go, and did I think that helped. And then I would journal the outcome to that. And then I said, what would I do if this was Bea, if this was my daughter? And then I wrote what I would say in that situation if I was talking to my daughter. So if my daughter had done the thing that I had done, or if my daughter was angry and frustrated about something, what would I have said to her?

Sometimes just taking that time to kind of step back and look at it from a different way is brilliant. So some of the things you wanna think about if you're thinking about starting journaling, if you've not done before, is, like I said, you let go of all judgements. It's how you wanna write, so what you wanna write about.

Sometimes. Sometimes I'll sit down and write a paragraph and go, I'm done, and move on with my day. And other days I'll write pages and that's fine. Some days I'll go, I've had a lovely morning. And this is what's happening in my day, and it looks more like a diary, and other times I am literally pouring out my heart on the page.

Again, it doesn't matter. Be really realistic if you're getting started. So don't think that you are gonna write pages and pages of heartfelt, deep, meaningful things on day one. That might not happen, and that's fine. It might not ever happen, and that's okay. I'm sure it at some point will. And again, if you are going to get into a habit, which is one thing that is really helped me.

So I, you know, I've got a routine where part of my daily habits is I journal and it tends to be one of the first things I do in the day. So I'll meditate when I wake up and then I get ready and I do all the breakfast things and all that jazz. And when I sit at my desk, the first thing I do, pray, open my computer and look at stuff from the day is I journal.

So is there a point in your day where you can include it, where you can go? That's the point I'm gonna journal and that's the point where I'm gonna sit down and write some stuff. It might be that you wanna journal at the end of the day, like you might wanna journal like what happened in the day, or how you felt about the day or whatever.

And it doesn't matter again, whatever suits you. And then you can journal about anything that comes to mind. So some people find this really good, some people find this really like disabling, as in they sit down to write and they're like, I dunno what the hell to write. So if you are stuck, then you can absolutely go and use journaling prompts or you can just literally write down what's ever in your head.

And I've done that. There's a book called The Artist's Way, which has started doing and then I stopped and I shouldn't have done. Anyway, I need to go back to it. But they do something called Morning Pages. But these morning pages are, Three sides of a four. And that is hard bearing in mind. I've journaled for years.

I did this at the beginning, not the beginning of last year, mid last year, and I found it really hard to write three pages and I literally would just write, dunno what I'm writing about here. This is getting a bit silly. Oh, Paul's just done this. Or, oh, he's just coming to put the radio on and he doesn't even realize I'm writing.

Like, you know, he literally was like that because. They were tasking me to write through pages. However, sometimes when you are forced to continue writing, sometimes that's where the magic comes, but again, play with it. And then if you do need prompts, absolutely fine. So I gave my members some prompts in which we did in that session, and often I asked people to share and I did.

Well, I said to them, I'm not going to request that anybody shares, but if they wanted to, they could. Cause obviously the other thing with journaling is it's very, very personal. So I just got them started and if you wanna start, I literally just got them to write down what they did in the morning. The session was in the morning, so I was like, what have you done before you started the day?

And I gave 'em like five minutes and then we took it a bit more further and it was International Women's Day when we did it. So I got them to write down, What woman inspires them and why? And again, just getting them into the habit. But there are lots and lots of, if you Google journaling prompts, there are loads of them.

And just give it a go. Just have a go at writing it down. Like I said, for me, It has been huge in my world and some of the stuff that I've not only worked through, but some of the stuff that, you know, the changes in me over time and now I've been able to see and document it as been phenomenal. So I'd love to hear whether you've journaled, whether you've tried it.

Come and drop me a dm. I love hearing from you. Don't think you know, oh, I won't. No, do, just come and drop your dm. I'd love, love to hear what you think of this. Okay? Have a brilliant week, and I will see you next week.