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Q. Why (and how) should I keep a research journal?

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Answered By: Priscilla Coulter Last Updated: Jul 27, 2022 Views: 27773

Keeping a research journal (or research diary) is simple, and it can do big things for you:

1. It will save you time. You'll know where you searched, which keywords worked best, what you found and how you plan to use each source in your paper or presentation. Have you ever lost that perfect article , then couldn't find it again? A research journal will help you get back to it.

2. It will strengthen your writing. As you search, you'll come across articles and books that give you new perspectives and ideas on your topic. Recording these ideas in your journal as you find them will help you make sure they're not forgotten when it's time to start writing.

3. It will help you avoid plagiarism. It's hard to properly quote or paraphrase a source if you've lost it, or you don't remember which part of it you used. In a research journal, you'll make a note with each source that you plan to use. That note will include a citation and a note about what parts you planned to use in your paper. All that's left is formatting your citations!

To start your journal, you just need a place to record some key details about each search that you perform. You could:

Keep a Word document on your computer's desktop or in Office365 , and keep it open to make an entry each time you sit down for a research session (save your work often!). A simple journal template is attached below as an example (feel free to download it for your own use).
Use a free online tool, like a journaling app or a blog .
Keep a dedicated paper notebook on your desk, and jot down the crucial details of your searches the old-fashioned way.

Make sure each entry in your journal includes:

Where you searched. Which library database did you use? Did you try an internet search engine like Google? Knowing where you searched will help you remember where you found a book or article (in case you need to track it back down later).
What keywords did you use, and how well did they work? Effective keywords can make all the difference...by tracking them, you can pinpoint the good ones (and stop wasting time with the rest).
What sources did you find? Make sure you have at least a citation for each source that you think you want to use in your paper. That will be one less thing to do when it's time to write! Saving each source's full text as you go is a good idea, too.
How do you plan to use each source? Make a note to remind yourself of any new ideas that arose as you read it, or sections you want to quote or paraphrase.

See also: What's the best way to read a scholarly article?

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Why You Should Journal During Your Research Journey

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Written by J es Gonzalez

You’re already defining a research problem, reviewing the literature, formulating hypotheses, preparing a research design, and collecting, analyzing, and interpreting your data. That's not to mention all the steps that come after conducting your research, including drafting your paper, having your paper edited by a professional , revising your paper, having your paper proofread , finalizing your paper, choosing a target journal, and submitting your paper .

Why add journaling to the list of steps? Will your half-baked thoughts even be useful to you as you are writing your research papers or journal articles later?

Actually, they very well could! If you're asking why you should journal during your research journey, in this post we outline the main benefits of journaling as an academic writer. But first, you might be asking yourself …

What Is a Research Journal?

A research journal is a space for you to record any thoughts that pop into your head during your research journey. Like any journal, it should be a judgment-free zone for your eyes only; as such, you shouldn't have to worry about perfecting the writing within it.

Instead, you should feel free to write whatever you like about your research, including notes on the topic, analyses of the research, personal observations, and doodles. Most research journals aim to reflect on the research process, seek a deeper understanding of the topic at hand, and keep a record of the research journey for later review.

With these noble aims in mind, you might be asking yourself why you should journal. What are the main benefits of keeping a research journal? Below, we have outlined three ways journaling can benefit any academic writer. Take a look!

1. Sort Your Thoughts

Seeing your thoughts recorded during your research journey in real time will allow you to see what you were thinking and when you were thinking it, which could become invaluable information upon later review. You could record your thoughts when you are drafting your paper, when you are revising your first draft, or even later.

Journaling could also result in further reading, observations, notetaking, and thinking. It may even help you make connections between themes you hadn't seen before visualizing them in written form.

In addition, journaling will aid in your data collection, your data analysis, and your reflection on all of your research steps. Finally, it will give you the practice you need to structure and communicate your research findings. Notably, this will all occur in a low-pressure environment, which is good practice for any academic writer!

2. Record Your Data Points

Writing notes about your observations as they occur during a literature review, interview, data analysis, etc., may allow you to record data points even before you recognize them as such. A journal will also allow you to record opinions and half-baked ideas about whatever pops into your head about your research at whatever time, and you will be able to review these thoughts later.

You can also include responses to research or interviews that may be deemed inappropriate if they were written in your research paper, such as emotional responses. Though these musings may not be mentioned in your final research report, they could still be interesting to note during your research, and they could end up enhancing your understanding and/or interpretations of past research or findings.

3. Break Your Writer's Block

Keeping a research journal will help you get into the practice of writing and continuing to write in a no‑pressure situation, which is especially helpful for beginner researchers or those who are out of practice.

In addition, if writing is rewriting (as they say), your scribbly journal text might be what you need to break that writer's block once you sit down to draft that dreaded research paper. In fact, a research journal may be the much-needed first step in your research journey, moving you toward publishing and away from the dreaded perishing your academic friends may have warned you about (read Publish or Perish ). Though your scrawled jottings may be just that for now, with a bit of work, they just may turn into your next big project!

Researching, with the many steps that make up the arduous journey, is tough enough as it is. Instead of asking why you should journal, ask why shouldn't you take advantage of as many useful tools at your disposal as possible?

A research journal could be just what you need to ease your burden. Sort your thoughts, record your data points, and break your writer's block with this handy tool! In doing so, you may be able to lighten your workload and thus make the process of formulating that first draft a little bit easier.

After you have done that, make the editing process a breeze with Scribendi. We will help you take the first draft of your research paper from good to great so that you can take on the rest of the research journey with the peace of mind you need.

About the Author

Jes is a magician and a mechanic; that is to say, she creates pieces of writing from thin air to share as a writer, and she cleans up the rust and grease of other pieces of writing as an editor. She knows that there 's always something valuable to be pulled out of a blank page or something shiny to be uncovered in one that needs a little polishing. When Jes isn 't conjuring or maintaining sentences, she 's devouring them, always hungry for more words.

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Nicole Brown

November 4th, 2021, keeping a research journal that works for you.

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Estimated reading time: 7 minutes

Think of a research journal and you may imagine a well-thumbed notebook replete with insightful entries, answers to research questions and a chronicle of the key moments that led to this point. However, as Nicole Brown (author of Making the Most of Your Research Journal ) outlines, misconceptions about the perfect research journal often derail this project before it has even begun. Highlighting four common myths about ‘the’ research journal, she suggests finding an enjoyable and creative medium for recording a range of activities around your work is more important than striving to replicate an ideal model.

Writing, and more specifically, academic writing plays a key role in Higher Education. We write for assignments, for publications in journals and books, for public engagement, for research impact, for grant applications, for stakeholder reports; the list is endless. It is therefore not surprising that there are so many courses and guides on how to write faster, better, more effectively. Alongside all these tasks, we are often advised to keep a research journal for our personal and professional development. Yet, there is little specific guidance for how to keep an effective research diary, which notes to take, or what to do with our entries in a research journal. Consequently, many feel under pressure to maintain the perfect research journal, to create relevant and appropriate research entries in specific formats, and to record entries regularly and consistently.

In reality, there are just too many myths around research journaling. Our misconceptions and our belief in those myths often lead us to give up. It does not have to be that way. Research journaling is a step towards academic writing, towards developing an authorial voice and a researcher identity. We just have to face some facts, first.

Myth 1: Research journaling is to accompany the research process

Well, yes and no. In many research methods handbooks and dissertation modules, we are indeed told to maintain a research journal to ensure we are working reflexively, to develop our positionality statement and, of course, to record anything that is important to the research process. The research journal does have that purpose. But it is not its only purpose. We may also journal to keep a record of our professional development, of our achievements, of our professional activities, of our networks and contacts, and so, to prepare us for and support us in our work as researchers beyond any single project.

Myth 2: Research journaling is academic writing

Again, this is partly true. Through writing we are indeed able to develop our authorial voice, our thought processes, our analyses, but then for some this may happen better in ways and means other than writing. You may find that recording yourself speak on a Dictaphone or creating a collage will help you with moving from the descriptive to the analytical. In this respect, research journaling is definitely academic work, but it does not need to be writing.

Myth 3: There is the entry in the research journal

No. When research reports and publications quote extracts from a research journal, the entries are fully formulated sections written in the most beautiful prose language with significant analytical insights and identifications of key concepts. That entry will have been developed by research journaling, but that is most often not the first entry on that same topic. Even in disciplines where notetaking in the field and developing theories from those notes on observations are intrinsic ways of working, there are processes. It is only natural to move from rough notes to more in-depth descriptions in several iterations until we arrive at the conceptualised, analytical prose that we will share in articles and reports.

Myth 4: There is the research journal

No, definitely not. We rarely get to see each other’s research journals, but when we do, we may find our misconceptions are skewed. I myself have attended conferences or workshops where I ended up sitting next to the person with the research journal: a perfect, pristine, beautiful, well organised, hand-paginated book with cross-references and annotations, containing key words and search terms along with an index, and all in perfect cursive handwriting. My own scribbles across several loose, unnumbered pages not only pale in comparison, but become a source of deep embarrassment, guilt and envy in those moments. What I have learned over the years is that for many academics the research journal they bring to conferences or workshops is not their only one, and that their other research journals look quite different. I cannot speak for others, but I know I have a blog, files on my computer, recordings on my iPad, pieces of papers and post-it notes alongside some sketchbooks and notebooks – fully or partially filled, some neat, others messy. My “research journal” is the combination of all those.

In sum, as there is no guidance, there are also no rules around research journaling, which we should see as an opportunity to be playful and creative and to experiment. A good research journal will be a source of fun or pleasure, rather than pressure and dread.

Note: This post gives the views of the authors, and not the position of the LSE Impact Blog, or of the London School of Economics.

Image Credit: Mathilde Langevin via Unsplash.

About the author

Dr Nicole Brown is Associate Professor at UCL Institute of Education and Director of Social Research & Practice and Education Ltd. Her numerous publications include the books Lived Experiences of Ableism in Academia: Strategies for Inclusion in Higher Education, Ableism in Academia: Theorising Experiences of Disabilities and Chronic Illnesses in Higher Education, Embodied Inquiry: Research Methods, and Making the Most of Your Research Journal. She tweets as @ncjbrown and @AbleismAcademia

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13.5 Research Process: Making Notes, Synthesizing Information, and Keeping a Research Log

Learning outcomes.

By the end of this section, you will be able to:

Employ the methods and technologies commonly used for research and communication within various fields.
Practice and apply strategies such as interpretation, synthesis, response, and critique to compose texts that integrate the writer’s ideas with those from appropriate sources.
Analyze and make informed decisions about intellectual property based on the concepts that motivate them.
Apply citation conventions systematically.

As you conduct research, you will work with a range of “texts” in various forms, including sources and documents from online databases as well as images, audio, and video files from the Internet. You may also work with archival materials and with transcribed and analyzed primary data. Additionally, you will be taking notes and recording quotations from secondary sources as you find materials that shape your understanding of your topic and, at the same time, provide you with facts and perspectives. You also may download articles as PDFs that you then annotate. Like many other students, you may find it challenging to keep so much material organized, accessible, and easy to work with while you write a major research paper. As it does for many of those students, a research log for your ideas and sources will help you keep track of the scope, purpose, and possibilities of any research project.

A research log is essentially a journal in which you collect information, ask questions, and monitor the results. Even if you are completing the annotated bibliography for Writing Process: Informing and Analyzing , keeping a research log is an effective organizational tool. Like Lily Tran’s research log entry, most entries have three parts: a part for notes on secondary sources, a part for connections to the thesis or main points, and a part for your own notes or questions. Record source notes by date, and allow room to add cross-references to other entries.

Summary of Assignment: Research Log

Your assignment is to create a research log similar to the student model. You will use it for the argumentative research project assigned in Writing Process: Integrating Research to record all secondary source information: your notes, complete publication data, relation to thesis, and other information as indicated in the right-hand column of the sample entry.

Another Lens. A somewhat different approach to maintaining a research log is to customize it to your needs or preferences. You can apply shading or color coding to headers, rows, and/or columns in the three-column format (for colors and shading). Or you can add columns to accommodate more information, analysis, synthesis, or commentary, formatting them as you wish. Consider adding a column for questions only or one for connections to other sources. Finally, consider a different visual format , such as one without columns. Another possibility is to record some of your comments and questions so that you have an aural rather than a written record of these.

Writing Center

At this point, or at any other point during the research and writing process, you may find that your school’s writing center can provide extensive assistance. If you are unfamiliar with the writing center, now is a good time to pay your first visit. Writing centers provide free peer tutoring for all types and phases of writing. Discussing your research with a trained writing center tutor can help you clarify, analyze, and connect ideas as well as provide feedback on works in progress.

Quick Launch: Beginning Questions

You may begin your research log with some open pages in which you freewrite, exploring answers to the following questions. Although you generally would do this at the beginning, it is a process to which you likely will return as you find more information about your topic and as your focus changes, as it may during the course of your research.

What information have I found so far?
What do I still need to find?
Where am I most likely to find it?

These are beginning questions. Like Lily Tran, however, you will come across general questions or issues that a quick note or freewrite may help you resolve. The key to this section is to revisit it regularly. Written answers to these and other self-generated questions in your log clarify your tasks as you go along, helping you articulate ideas and examine supporting evidence critically. As you move further into the process, consider answering the following questions in your freewrite:

What evidence looks as though it best supports my thesis?
What evidence challenges my working thesis?
How is my thesis changing from where it started?

Creating the Research Log

As you gather source material for your argumentative research paper, keep in mind that the research is intended to support original thinking. That is, you are not writing an informational report in which you simply supply facts to readers. Instead, you are writing to support a thesis that shows original thinking, and you are collecting and incorporating research into your paper to support that thinking. Therefore, a research log, whether digital or handwritten, is a great way to keep track of your thinking as well as your notes and bibliographic information.

In the model below, Lily Tran records the correct MLA bibliographic citation for the source. Then, she records a note and includes the in-text citation here to avoid having to retrieve this information later. Perhaps most important, Tran records why she noted this information—how it supports her thesis: The human race must turn to sustainable food systems that provide healthy diets with minimal environmental impact, starting now . Finally, she makes a note to herself about an additional visual to include in the final paper to reinforce the point regarding the current pressure on food systems. And she connects the information to other information she finds, thus cross-referencing and establishing a possible synthesis. Use a format similar to that in Table 13.4 to begin your own research log.


6/06/2021 It has been estimated, for example, that by 2050, milk production will increase 58 percent and meat production 73 percent (Chai).	Shows the pressure being put on food systems that will cause the need for more sustainable systems	Maybe include a graph showing the rising pressure on food systems. Connects to similar predictions about produce and vegan diets. See Lynch et al.
Chai, Bingil Clark, et al. “Which Diet Has the Least Environmental Impact on Our Planet? A Systematic Review of Vegan, Vegetarian and Omnivorous Diets.” , vol. 11, no. 15, 2019, . Accessed 6 Dec. 2020.

Types of Research Notes

Taking good notes will make the research process easier by enabling you to locate and remember sources and use them effectively. While some research projects requiring only a few sources may seem easily tracked, research projects requiring more than a few sources are more effectively managed when you take good bibliographic and informational notes. As you gather evidence for your argumentative research paper, follow the descriptions and the electronic model to record your notes. You can combine these with your research log, or you can use the research log for secondary sources and your own note-taking system for primary sources if a division of this kind is helpful. Either way, be sure to include all necessary information.

Bibliographic Notes

These identify the source you are using. When you locate a useful source, record the information necessary to find that source again. It is important to do this as you find each source, even before taking notes from it. If you create bibliographic notes as you go along, then you can easily arrange them in alphabetical order later to prepare the reference list required at the end of formal academic papers. If your instructor requires you to use MLA formatting for your essay, be sure to record the following information:

Title of source
Title of container (larger work in which source is included)
Other contributors
Publication date

When using MLA style with online sources, also record the following information:

Date of original publication
Date of access
DOI (A DOI, or digital object identifier, is a series of digits and letters that leads to the location of an online source. Articles in journals are often assigned DOIs to ensure that the source can be located, even if the URL changes. If your source is listed with a DOI, use that instead of a URL.)

It is important to understand which documentation style your instructor will require you to use. Check the Handbook for MLA Documentation and Format and APA Documentation and Format styles . In addition, you can check the style guide information provided by the Purdue Online Writing Lab .

Informational Notes

These notes record the relevant information found in your sources. When writing your essay, you will work from these notes, so be sure they contain all the information you need from every source you intend to use. Also try to focus your notes on your research question so that their relevance is clear when you read them later. To avoid confusion, work with separate entries for each piece of information recorded. At the top of each entry, identify the source through brief bibliographic identification (author and title), and note the page numbers on which the information appears. Also helpful is to add personal notes, including ideas for possible use of the information or cross-references to other information. As noted in Writing Process: Integrating Research , you will be using a variety of formats when borrowing from sources. Below is a quick review of these formats in terms of note-taking processes. By clarifying whether you are quoting directly, paraphrasing, or summarizing during these stages, you can record information accurately and thus take steps to avoid plagiarism.

Direct Quotations, Paraphrases, and Summaries

A direct quotation is an exact duplication of the author’s words as they appear in the original source. In your notes, put quotation marks around direct quotations so that you remember these words are the author’s, not yours. One advantage of copying exact quotations is that it allows you to decide later whether to include a quotation, paraphrase, or summary. ln general, though, use direct quotations only when the author’s words are particularly lively or persuasive.

A paraphrase is a restatement of the author’s words in your own words. Paraphrase to simplify or clarify the original author’s point. In your notes, use paraphrases when you need to record details but not exact words.

A summary is a brief condensation or distillation of the main point and most important details of the original source. Write a summary in your own words, with facts and ideas accurately represented. A summary is useful when specific details in the source are unimportant or irrelevant to your research question. You may find you can summarize several paragraphs or even an entire article or chapter in just a few sentences without losing useful information. It is a good idea to note when your entry contains a summary to remind you later that it omits detailed information. See Writing Process Integrating Research for more detailed information and examples of quotations, paraphrases, and summaries and when to use them.

Other Systems for Organizing Research Logs and Digital Note-Taking

Students often become frustrated and at times overwhelmed by the quantity of materials to be managed in the research process. If this is your first time working with both primary and secondary sources, finding ways to keep all of the information in one place and well organized is essential.

Because gathering primary evidence may be a relatively new practice, this section is designed to help you navigate the process. As mentioned earlier, information gathered in fieldwork is not cataloged, organized, indexed, or shelved for your convenience. Obtaining it requires diligence, energy, and planning. Online resources can assist you with keeping a research log. Your college library may have subscriptions to tools such as Todoist or EndNote. Consult with a librarian to find out whether you have access to any of these. If not, use something like the template shown in Figure 13.8 , or another like it, as a template for creating your own research notes and organizational tool. You will need to have a record of all field research data as well as the research log for all secondary sources.

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Purpose and benefits of maintaining a research journal.

Charlesworth Author Services
05 February, 2022

A research journal can be a very useful supplement to your research work . There are no hard and fast rules to using one but its versatility is its strength. In this article, we outline some practical ways to make full use of a research journal. But first, an important point about maintaining a research journal…

By you, for you

Note that you, and only you, will be writing and reading your research journal. This can be quite liberating ! So often when we are planning, conducting or writing up research , we are thinking about how it will be received:

Who is going to read it and what are they going to think about it? How will they assess this work? What, in turn, will they think about me?

Instead, a research journal is an entirely private space for you to just be yourself, to make notes on the things you find useful, to brainstorm ideas and to check in with yourself about how you feel as you undertake this research.

Benefits of maintaining a research journal

For starters, your research journal can double up as a planner, where you can make note of important dates and milestones for your research project.

b. Thought-starter

You can use your research journal to sketch out rough ideas and directions that you might like to take for your research. If you are more visually inclined, you could also use your research journal as a sketchbook for drawing out your thoughts and plans, or as a platform for practices such as mindmapping and storyboarding.

c. Annotated bibliography

At times, your research journal may look more like an annotated bibliography , including detailed notes on texts that you have read or plan to read, or lectures/talks that may be useful to your work.

d. Note of accomplishments

You could even use it as a place for making note of your small wins and to record significant breakthroughs and accomplishments.

d. Space for reflection

Most importantly, your research journal can provide an important tool for reflecting on your work, for instance, to think about…

What is going well? What is not going well and why? What steps can you take next?

For example, if you are researching highly sensitive issues and working directly with other human participants, you may be confronted with many challenging, emotional moments that could be best chronicled and made sense of by recording in your research journal.

In this sense, a research journal might also play an important role as a personal diary , offering you space to reflect on your feelings and work through the more personal and emotional components of doing research .

Practical reasons for keeping a research journal

Apart from its ‘basic, everyday’ uses, there are some pragmatic reasons why you may wish to regularly maintain a journal.

a. Maintaining the writing habit

Due to lengthy research periods, teaching or other personal commitments, researchers easily and often fall out of the habit of writing . By keeping a research journal – whether digital or a physical notebook – you can maintain a consistent habit of writing .

b. Facilitating a breakthrough

Research journals can help facilitate highly effective and powerful research breakthroughs! The act of actively reflecting on and writing about an issue you are stuck on can help you work past the block . Or, if you are not entirely sure about the findings from your data, use your journal as an informal, non-judgmental space to write out your thoughts, ask yourself new questions or consider alternative ideas. Working freely in a safe space where you know you will not be assessed can help you to consider and formulate unexpected, new perspectives and creative solutions .

c. Recording your progress

Finally, keeping a research journal is an excellent way to maintain a record of your progress that can be preserved for posterity. It can help to remind you that you are doing important work and achieving something, even in the moments that have you feeling stuck. It can also be really useful to look back on your journal through the course of your research, to track how your ideas have evolved and developed.

So, open up a blank document or choose a new notebook, and start journalling!

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Dr. Karen Palmer

As you research, it’s important to keep a record of the information you find. It might not seem difficult to remember a handful of sources, but, as you continue on in your academic career, you may have a source list of 10, 20, or even more sources for a single paper. Getting in the habit of keeping track of your sources by using a research journal will help you to keep your information organized and make writing your paper much less work.

Keeping a research journal is simple.

First, create a new Word document.
As you do your research, take note of the correct citation of each source.
Write a short summary of the source, including any important notes (ie this source contains a lot of data).
Finally, write any quotes that stand out. Make sure to put the quotes in quotation marks and add the in-text citation at the end of the quote.

Notes and Quotes

Since, at the note taking stage, you do not know for sure how you will use the information you find, you will not know for sure which kind of notes to take for which sources. Use the following general guidelines to decide:

Summarize lengthy information that will add to your paper without including the smaller details.
Paraphrase information and details that will serve as significant support for your core points but that isn’t so eloquently stated that you want to use the exact words. Also, paraphrase texts with vital details that are simply too lengthy to quote.

You will use most of the information you find in either a summarized or paraphrased format. So use those formats as you write. Make your best guess about how you will want to use the information. Do not ever copy and paste from a source directly into your working files unless you intend to use the information as an exact quotation. If you do intend to use an exact quotation, use the quotations when you take the initial note.

For all notes you take, record the page(s) where you found the information. Doing so will assure you have the information at hand if you need it for your reference. In addition, having the page numbers readily available will allow you to easily revisit sources. So that you do not inadvertently leave a page number where you do not want it, add bolding and color to your page numbers to make them stand out.

1. Using the guidelines above, create a research journal on your computer. Follow your instructor’s directions on what to begin putting into the research journal.

Attributions

Content written by Dr. Karen Palmer and licensed under CC BY NC SA.
“Notes and Quotes” adapted from “ Chapter 7: Researching ” and licensed under CC BY NC SA .

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How to keep and organize a research journal/log/diary/notebook? [duplicate]

I have read in multiple places that it is a good practice as an academic to keep a research journal . For example, Marie desJardins' paper How to Succeed in Graduate School: A Guide for Students and Advisors says:

Keeping a journal of your research activities and ideas is very useful. Write down speculations, interesting problems, possible solutions, random ideas, references to look up, notes on papers you've read, outlines of papers to write, and interesting quotes. Read back through it periodically.

My first attempt was to write my ideas in a log book. I soon gave that up because the book would not always be with me when I wanted to write something in it, and because I knew eventually I would lose it and not be able to retrieve information from it.

My current approach is to write a huge LaTeX file which I store in the cloud. In it, I chronicle my daily thoughts about my research project, to take notes of what is discussed in meetings with my adviser. However, I simply feel overwhelmed by the volume of writing and the amount of repetition that I find in my research journal. I also have other files which serve similar purposes. For example, I have a file called results.pdf where I write out all my theorems and propositions and their proofs.

What have you tried and how has a research journal been of benefit to you?
Do you do all your "rough work" in a research journal, so that you can refer to it later?
What system do you use as your research journal?
Do you log all your experimental results into a chronologically organized research notebook? (Since I am not from a biology/chemistry/experimental background, I am curious as to how people who do lots of experiments manage to organize their results and ideas.)
note-taking
document-organization

3 Possible duplicate of this question-- academia.stackexchange.com/q/8002/7921 – J. Zimmerman Jan 19, 2014 at 11:48
This is a very nicely written question! But I think the answers to the other question apply to yours as well, and it would be unfortunate if new answers were placed here (instead of there), splitting the information into two places. – David Ketcheson Jan 21, 2014 at 8:24
Thank you for your compliments. I didn't realize that there was a similar question. Since there is, it would be great if this question could be closed, but I can't do it myself. – I Like to Code Jan 22, 2014 at 3:09
Personally I always found a paper journal method better because I would always loose track of my files. – user12312 Feb 23, 2014 at 17:57

Be aware that only you will ultimately be able to answer this question! Each individual works differently, so take the following cum grano salis .

As you've noted, a physical notebook does not always work well. Not only it is difficult to carry and easy to lose, it is also not easily searchable. (Despite this, I personally use a series of cheap notebooks and paper folders to enhance my thinking and contain random notes during the initial stages of research.) For many researchers, electronic files are the best alternative to paper. Your LaTeX file is a good beginning, and sounds like all you really need is a way to organize the huge mass of material now contained in a single file.

I would suggest breaking the file into several files, each containing a separate aspect of your current journal. How you organize this is ultimately up to you. Use the logic and structure that meshes with the way your brain works. Only one hard and fast rule: Never have a file labeled miscellaneous! This will end up catching all sorts of odds and ends and junk, and you will NOT be able to remember what the file actually contains.

6 I would say that each research project needs to have its own work log, and for a given day, it should have at most three lines to be manageable. Like A counter-example to the "green crocodile" theorem was found, see \input{counter_crocodile.tex} , with the actual work in that small LaTeX file (which you may get hundreds of, eventually, but as long as they are organized, and can be tracked, that would be OK). – StasK Jan 21, 2014 at 14:37

Not the answer you're looking for? Browse other questions tagged note-taking workflow document-organization .

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Anuja Cabraal (Phd)

Keep a research journal: It is important

Keeping a research journal can be a very powerful research tool. Many great minds and historical figures used to journal, including Albert Einstein, Marie Curie, Charles Darwin, Thomas Edison and many more. Very few people I come across keep a research journal, they often don’t even know about the concept. I want to share information about what to put in the research journal, and why I think it is important to keep one.

What is a research journal?

It is a record of everything that you are thinking about your research, or what you think at the time of your research. It is everything you are thinking about your research. It is not the place to take notes on your literature, but it is really a place where you can write down things that you are thinking about your research. It doesn’t need to writing, you can draw, sketch, paint anything!

It is meant for YOUR EYES ONLY. It is not something you have to show your supervisor, your peers or boss. It is a place for reflection on your research. You should feel free to write what you want, without worry of perfecting the writing, or even worrying about whether the ideas are correct, or valid.

Your journal doesn’t have to be written. You might choose to talk into a recording device. I used to record notes before and after interview in the car on the way to and from interviews. At a later stage, I would listen over these and selectively transcribe the notes into my journal.

What are the benefits?

The practice of writing : It helps you keep writing, which is one of the things many students and researchers find challenging. It is easier to do with a research journal because you know that no one else will look at it, and you know that you don’t need to sure of what you are writing.
Seeing things in writing can help clarify ideas: If you are unsure of your ideas or analysis, it can often help if you try and write it out. Seeing your writing, and sometimes the process of writing itself can help clarify ideas in your head.
It helps when writing up the project: You can use your research journal to help you with writing up your project. If you have a record of all your reasons, justifications and decisions about the project, you can use some of this in your final report/thesis/paper. Research projects can be long, and you might forget a lot of those things, so having it written down somewhere can help at the final stages. Particularly with introductions, and methodology sections.

Ideas on what you can include in your research journal:

All notes on your topic , including:

Why you like the topic (could be because of personal experiences)
Why you chose the topic
Potential research questions
Books/articles you would like to read
People you want to speak to about your research
Things you want to explore that seem beyond the scope of your research, why you want to explore them, and why you think they are beyond the scope.
Decisions about narrowing your topic, and why you chose to narrow it in t hat way (could be as simple as “because I was more interested in that”)

Notes that relate to analysis of your research, for example:

What you think you will find
What you think you are finding (as your research progresses)
Any relationships you might be seeing
Things that don’t make sense to you
Areas which you find interesting, but don’t think relate directly to your research question (might be something “new”)

Notes on your method , such as:

Thoughts on which methods you are thinking of using
Thoughts on your sample, and sampling technique
Methodological mistakes
Methodological triumphs
Justification of your method
Reasons for selecting the method/s you did
Pro’s and con’s of your methodology
Thoughts before and after an interview
Personal feelings before and after an interview (because they can affect the information that you collect).

Keep everything in one document, and keep it in chronological order. Use headings to differentiate between topics.

To sum up: What do you put in a research journal? EVERYTHING!!

My research journal read like a diary at times. I even included personal information about what was happening in my life. It helped to keep me writing, and helped me understand why I chose to take my research into certain directions.

Remember that no one else has to see this but you. There will probably be a lot of jargon and rubbish in there, but there will most certainly be some real gems of writing that you yourself will marvel over.

It is never too late to start , so I suggest go open a new document called “research journal” and get typing right now!! If you are stuck, and don’t know what to type, I always used to start with “I don’t really know what to write now, but…”. So go get writing (or talking)!

I’d love to hear about the benefits you have found with keeping a journal, or even the types of things you include in your journal.

Published by Dr. Anuja Cabraal

Writer. Qualitative researcher. View all posts by Dr. Anuja Cabraal

30 thoughts on “ Keep a research journal: It is important ”

Reblogged this on Elodie Crespel .

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I’m in the fourth year of my PhD and my research journal has more words than my thesis (over 82,000 words so far). It has been a really important place to reflect on my personal journey, as well as the academic one. I write about the things I’m doing to explore my topic beyond the narrow confines of what is required by the thesis. It is a useful record of where I have been and how I am progressing. Often chunks of it become blog posts, and some paragraphs have been copied into the thesis. It will possibly become a book of its own one day. The happier I am, the less I write, so it seems to be a place where I let out stressful stuff too. Re-reading it at intervals is encouraging, because I can see that I’ve come a long way. I highly recommend keeping a research journal or a personal diary for all the reasons described in your post, but also for your own sanity.

I have done this for projects in the past and it is SO important for projects that often get backburnered. With a journal, you can pick up right where you left off!

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Yes. This is really applicable to any walk of life. We are such wordy, intellectual creatures. Anything we do is enriched by a steady discourse with ourselves that we can easily keep in a pocket. Thanks for this reminder!

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It ‘is very interesting and I like your points they are very good.

A really great post! A research journal is also a great place to keep track of research databases and archives you have searched and keywords you have used in your searches.

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Most helpful and instructive.

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Where would you store your research journal in NVivo? A source, a memo? Thanks

I would store it as a memo.

I’ve been trying to keep a research journal, but I have trouble with keeping it with me. I have a handwritten journal, but often my thoughts come at times when I don’t have a spare hand to write. I could use a recorder, but that eliminates the advantage of having everything in one place. Any ideas on how to integrate the two?

I suggest you simply transcribe as soon as you get the chance. I used to transcribe first thing the following morning. It was a great way to get my head back into the research space.

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Great post! I have kept a journal since university for just about everything, but for some reason it took me a long time to apply the concept to research. My life journal is handwritten, but for research I find it easier to type things up. I use Evernote, which can handle audio recordings as well, doesn’t require an internet connection, and allows for tagging.

Very helpful. I’m a mature (57yo) student about to start an Open Degree with the Open University. This post has inspired me to start keeping a Research Journal.

I’m really glad you found it useful!

Pingback: You were planning on in-person data collection? This might help. – Anuja Cabraal

As self reflexive journaling is a method of qualitative research, if I list this method within my research proposal, will this constitute my journal being part of the research data, thus owned by the University and able to be read by my department et al? If yes, would this mean two journals are kept? Thx!

Thank you for this inspired post, you describe it well ‘EVERYTHING!!’

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I loved this post. Do you have tips for going back to find things? I’m afraid if I hand write on my remarkable that I will lose things in the mass of words I will write. Do you often reread or have organizational ideas for making the journal easy to search?

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Social Work Research Guide

What is a research journal.

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Anatomy of a Scholarly Article

TIP: When possible, keep your research question(s) in mind when reading scholarly articles. It will help you to focus your reading.

Title : Generally are straightforward and describe what the article is about. Titles often include relevant key words.

Abstract : A summary of the author(s)'s research findings and tells what to expect when you read the full article. It is often a good idea to read the abstract first, in order to determine if you should even bother reading the whole article.

Discussion and Conclusion : Read these after the Abstract (even though they come at the end of the article). These sections can help you see if this article will meet your research needs. If you don’t think that it will, set it aside.

Introduction : Describes the topic or problem researched. The authors will present the thesis of their argument or the goal of their research.

Literature Review : May be included in the introduction or as its own separate section. Here you see where the author(s) enter the conversation on this topic. That is to say, what related research has come before, and how do they hope to advance the discussion with their current research?

Methods : This section explains how the study worked. In this section, you often learn who and how many participated in the study and what they were asked to do. You will need to think critically about the methods and whether or not they make sense given the research question.

Results : Here you will often find numbers and tables. If you aren't an expert at statistics this section may be difficult to grasp. However you should attempt to understand if the results seem reasonable given the methods.

Works Cited (also be called References or Bibliography ): This section comprises the author(s)’s sources. Always be sure to scroll through them. Good research usually cites many different kinds of sources (books, journal articles, etc.). As you read the Works Cited page, be sure to look for sources that look like they will help you to answer your own research question.

Adapted from http://library.hunter.cuny.edu/research-toolkit/how-do-i-read-stuff/anatomy-of-a-scholarly-article

A research journal is a periodical that contains articles written by experts in a particular field of study who report the results of research in that field. The articles are intended to be read by other experts or students of the field, and they are typically much more sophisticated and advanced than the articles found in general magazines. This guide offers some tips to help distinguish scholarly journals from other periodicals.

CHARACTERISTICS OF RESEARCH JOURNALS

PURPOSE : Research journals communicate the results of research in the field of study covered by the journal. Research articles reflect a systematic and thorough study of a single topic, often involving experiments or surveys. Research journals may also publish review articles and book reviews that summarize the current state of knowledge on a topic.

APPEARANCE : Research journals lack the slick advertising, classified ads, coupons, etc., found in popular magazines. Articles are often printed one column to a page, as in books, and there are often graphs, tables, or charts referring to specific points in the articles.

AUTHORITY : Research articles are written by the person(s) who did the research being reported. When more than two authors are listed for a single article, the first author listed is often the primary researcher who coordinated or supervised the work done by the other authors. The most highly‑regarded scholarly journals are typically those sponsored by professional associations, such as the American Psychological Association or the American Chemical Society.

VALIDITY AND RELIABILITY : Articles submitted to research journals are evaluated by an editorial board and other experts before they are accepted for publication. This evaluation, called peer review, is designed to ensure that the articles published are based on solid research that meets the normal standards of the field of study covered by the journal. Professors sometimes use the term "refereed" to describe peer-reviewed journals.

WRITING STYLE : Articles in research journals usually contain an advanced vocabulary, since the authors use the technical language or jargon of their field of study. The authors assume that the reader already possesses a basic understanding of the field of study.

REFERENCES : The authors of research articles always indicate the sources of their information. These references are usually listed at the end of an article, but they may appear in the form of footnotes, endnotes, or a bibliography.

PERIODICALS THAT ARE NOT RESEARCH JOURNALS

POPULAR MAGAZINES : These are periodicals that one typically finds at grocery stores, airport newsstands, or bookstores at a shopping mall. Popular magazines are designed to appeal to a broad audience, and they usually contain relatively brief articles written in a readable, non‑technical language.

Examples include: Car and Driver , Cosmopolitan , Esquire , Essence , Gourmet , Life , People Weekly , Readers' Digest , Rolling Stone , Sports Illustrated , Vanity Fair , and Vogue .

NEWS MAGAZINES : These periodicals, which are usually issued weekly, provide information on topics of current interest, but their articles seldom have the depth or authority of scholarly articles.

Examples include: Newsweek , Time , U.S. News and World Report .

OPINION MAGAZINES : These periodicals contain articles aimed at an educated audience interested in keeping up with current events or ideas, especially those pertaining to topical issues. Very often their articles are written from a particular political, economic, or social point of view.

Examples include: Catholic World , Christianity Today , Commentary , Ms. , The Militant , Mother Jones , The Nation , National Review , The New Republic , The Progressive , and World Marxist Review .

TRADE MAGAZINES : People who need to keep up with developments in a particular industry or occupation read these magazines. Many trade magazines publish one or more special issues each year that focus on industry statistics, directory lists, or new product announcements.

Examples include: Beverage World , Progressive Grocer , Quick Frozen Foods International , Rubber World , Sales and Marketing Management , Skiing Trade News , and Stores .

Literature Reviews

Literature Review Guide General information on how to organize and write a literature review.
The Literature Review: A Few Tips On Conducting It Contains two sets of questions to help students review articles, and to review their own literature reviews.
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Using academic journal articles for research and study

What is a journal article.

Across your university studies, you will spend a lot of time reading journal articles. They may be set as weekly readings by your units, or used as part of your research for an essay or research project.

Journals are published on a regular basis, either weekly, monthly or sometimes annually. As they are published periodically, journals are sometimes referred to as periodicals. Journals are often specific to an academic field or research area and are published in a similar style to magazines - articles are compiled into issues, which are then grouped into volumes. This helps to keep track of the articles, as the rate of publication is high.

While magazines are written for general readers, journals are written for academic readers. Journal articles allow researchers to communicate their discoveries, theories, and insights to the academic community and contribute to the advancement of knowledge within their respective fields. Because of their academic approach, including rigorous research and peer-review , they are considered scholarly sources when used and cited in research.

Common article structures

Journal articles tend to follow similar structures. Three common structures are:

The ‘Introduction, Methods, Results and Discussion’ structure, often called the ‘IMRAD’ structure
The review structure
The thematic structure.

Click on the buttons below to learn more about the different sections of a journal article for each of these structures.

IMRAD Structure
Review Structure
Thematic Structure

Hot spot 1: Abstract -The abstract is a summary of the article. It is usually around one paragraph in length and covers the key factors from each section. Hot spot 2: Introduction - The introduction starts broadly and becomes more focused as it progresses to the specific research question. It covers background, context, the knowledge gap or problem the study addresses, and the aim/purpose of the study. Hot spot 3: Methods - A clear and precise description of how an experiment or study was conducted. It often includes the process, validity, inclusion/exclusion criteria, and materials used. Hot spot 4: Results - Here the author reports the findings of their study in connection to their research question(s). It describes what the researcher(s). Hot spot 5: Discussion/Conclusion - This section starts by focusing on the specific research, then broadens to address the wider implications. It summarises the key points, interprets the results, discusses the implications and significance of the results and outlines directions for future research. Hot spot 6: References - Each article includes a list of references at the end. The list provides details of all the resources referred to in the article, which were used by the researchers to write their article.

Skim these journal articles to see examples of this type of structure:

Wallinheimo et al. (2022) (Humanities and Social Sciences)
Kuiper et al. (2019) (Science, Technology, Engineering and Maths)

Skim these are articles to see examples of this structure:

De Vos et al. (2022)
Wang et al. (2022)

To see this type of structure being used, have a look at these articles:

Uhrqvist et al. (2021)
Berglund (2021)

How to find the right journal for your research (using actual data)

Joanna Wilkinson

Want to help your research flourish? We share tips for using publisher-neutral data and statistics to find the right journal for your research paper.

The right journal helps your research flourish. It puts you in the best position to reach a relevant and engaged audience, and can extend the impact of your paper through a high-quality publishing process.

Unfortunately, finding the right journal is a particular pain point for inexperienced authors and those who publish on interdisciplinary topics. The sheer number of journals published today is one reason for this. More than 42,000 active scholarly peer-reviewed journals were published in 2018 alone, and there’s been accelerated growth of more than 5% in recent years.

The overwhelming growth in journals has left many researchers struggling to find the best home for their manuscripts which can be a daunting prospect after several long months producing research. Submitting to the wrong journal can hinder the impact of your manuscript. It could even result in a series of rejections, stalling both your research and career. Conversely, the right journal can help you showcase your research to the world in an environment consistent with your values.

Keep reading to learn how solutions like Journal Citation Reports ™ (JCR) and Master Journal List can help you find the right journal for your research in the fastest possible time.

What to look for in a journal and why

To find the right journal for your research paper, it’s important to consider what you need and want out of the publishing process.

The goal for many researchers is to find a prestigious, peer-reviewed journal to publish in. This might be one that can support an application for tenure, promotion or future funding. It’s not always that simple, however. If your research is in a specialized field, you may want to avoid a journal with a multidisciplinary focus. And if you have ground-breaking results, you may want to pay attention to journals with a speedy review process and frequent publication schedule. Moreover, you may want to publish your paper as open access so that it’s accessible to everyone—and your institution or funder may also require this.

With so many points to consider, it’s good practice to have a journal in mind before you start writing. We published an earlier post to help you with this: Find top journals in a research field, step-by-step guide . Check it out to discover where the top researchers in your field are publishing.

Already written your manuscript? No problem: this blog will help you use publisher-neutral data and statistics to choose the right journal for your paper.

First stop: Manuscript Matcher in the Master Journal List

Master Journal List Manuscript Matcher is the ultimate place to begin your search for journals. It is a free tool that helps you narrow down your journal options based on your research topic and goals.

Find the right journal with Master Journal List

Pairing your research with a journal

Manuscript Matcher, also available via EndNote™ , provides a list of relevant journals indexed in the Web of Science™ . First, you’ll want to input your title and abstract (or keywords, if you prefer). You can then filter your results using the options shown on the left-hand sidebar, or simply click on the profile page of any journal listed.

Each journal page details the journal’s coverage in the Web of Science. Where available, it may also display a wealth of information, including:

open access information (including whether a journal is Gold OA)
the journal’s aims and scope
download statistics
average number of weeks from submission to publication, and
peer review information (including type and policy)

Ready to try Manuscript Matcher? Follow this link .

Identify the journals that are a good topical fit for your research using Manuscript Matcher. You can then move to Journal Citation Reports to understand their citation impact, audience and open access statistics.

Find the right journal with Journal Citation Reports

Journal Citation Reports is the most powerful solution for journal intelligence. It uses transparent, publisher-neutral data and statistics to provide unique insight into a journal’s role and influence. This will help you produce a definitive list of journals best-placed to publish your findings, and more.

Three data points exist on every journal page to help you assess a journal as a home for your research. These are: citation metrics, article relevance and audience.

Citation Metrics

The Journal Impact Factor™ (JIF) is included as part of the rich array of citation metrics offered on each journal page. It shows how often a journal’s recently published material is cited on average.

Learn how the JIF is calculated in this guide .

It’s important to note that the JIF has its limitations and no researcher should depend on the impact factor alone when assessing the usefulness or prestige of a journal. Journal Citation Reports helps you understand the context of a journal’s JIF and how to use the metric responsibly.

The JCR Trend Graph, for example, places the JIF in the context of time and subject category performance. Citation behavior varies across disciplines, and journals in JCR may be placed across multiple subject categories depending on the scope of their content. The Trend Graph shows you how the journal performs against others in the same subject category. It also gives you an understanding of how stable that performance is year-on-year.

You can learn more about this here .

The 2021 JCR release introduced a new, field-normalized metric for measuring the citation impact of a journal’s recent publications. By normalizing for different fields of research and their widely varying rates of publication and citation, the Journal Citation Indicator provides a single journal-level metric that can be easily interpreted and compared across disciplines. Learn more about the Journal Citation Indicator here .

Article relevance

The Contributing Items section in JCR demonstrates whether the journal is a good match for your paper. It can also validate the information you found in the Manuscript Matcher. You can view the full list in the Web of Science by selecting “Show all.”

JCR helps you understand the scholarly community engaging with a journal on both a country and an institutional level. This information provides insight on where in the world your own paper might have an impact if published in that particular journal. It also gives you a sense of general readership, and who you might be talking to if you choose that journal.

Start using Journal Citation Reports today .

Ready to find the right journal for your paper?

The expansion of scholarly journals in previous years has made it difficult for researchers to choose the right journal for their research. This isn’t a good position to be in when you’ve spent many long months preparing your research for the world. Journal Citation Reports , Manuscript Matcher by Master Journal List and the Web of Science are all products dedicated to helping you find the right home for your paper. Try them out today and help your research flourish.

Stay connected

Want to learn more? You can also read related articles in our Research Smarter series, with guidance on finding the relevant papers for your research and how you can save hundreds of hours in the writing process . You can also read about the 2022 JCR release here . Finally, subscribe to receive our latest news, resources and events to help make your research journey a smart one.

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Journaling for emotional wellness.

When you were a teenager, you might have kept a diary hidden under your mattress. It was a place to confess your struggles and fears without judgment or punishment. It likely felt good to get all of those thoughts and feelings out of your head and down on paper. The world seemed clearer.

You may have stopped using a diary once you reached adulthood. But the concept and its benefits still apply as a grown up. Now it’s called journaling. It's simply writing down your thoughts and feelings to understand them more clearly. And if you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. It can help you gain control of your emotions and improve your mental health.

Journaling benefits

One of the ways to deal with any overwhelming emotion is to find a healthy way to express yourself. This makes a journal a helpful tool in managing your mental health. Journaling can help you:

Manage anxiety

Reduce stress

Cope with depression

Journaling helps control your symptoms and improve your mood by:

Helping you prioritize problems, fears, and concerns

Tracking any symptoms day-to-day so that you can recognize triggers and learn ways to better control them

Providing an opportunity for positive self-talk and identifying negative thoughts and behaviors

When you have a problem and you're stressed, keeping a journal can help you identify what’s causing that stress or anxiety. Once you’ve identified your stressors, you can work on a plan to resolve the problems and reduce your stress.

Keep in mind that journaling is just one aspect of a healthy lifestyle for better managing stress, anxiety, and mental health conditions. To get the most benefits, be sure you also:

Relax and meditate each day.

Eat a healthy, balanced diet.

Exercise regularly—get in some activity every day.

Treat yourself to plenty of sleep each night.

Stay away from alcohol and drugs.

Use your journal to make sure you follow these guidelines daily.

How to journal

Try these tips to help you get started with journaling:

Try to write every day. Set aside a few minutes every day to write. This will help you to write in your journal regularly.

Make it easy. Keep a pen and paper handy at all times. Then when you want to write down your thoughts, you can. You can also keep a journal on your smartphone.

Write or draw whatever feels right. Your journal doesn't need to follow any certain structure. It's your own private place to discuss and create whatever you want to express your feelings. Let the words and ideas flow freely. Don't worry about spelling mistakes or what other people might think.

Use your journal as you see fit. You don't have to share your journal with anyone. If you do want to share some of your thoughts with trusted friends and loved ones, you could show them parts of your journal.

Keeping a journal helps you create order when your world feels like it’s in chaos. You get to know yourself by revealing your most private fears, thoughts, and feelings. Look at your writing time as personal relaxation time. It's a time when you can de-stress and wind down. Write in a place that's relaxing and soothing, maybe with a cup of tea. Look forward to your journaling time. And know that you're doing something good for your mind and body.

Medical Reviewers:

L Renee Watson MSN RN
Melinda Murray Ratini DO
Paul Ballas MD
Ask a Medical Librarian Make an Appointment Physicians & Services Physicians who treat Mental Health

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Why Should I Journal: 16 Reasons Why Journaling Can Benefit You

There are many reasons why keeping a journal can be beneficial, both physically and mentally!

From providing an outlet for expression and increasing self-awareness to helping with anxiety and stress relief, writing down our thoughts, feelings, and experiences can have powerful effects on our well-being.

In this article, we will explore why journaling is so important, uncovering the evidence-based research behind the practice as well as highlighting personal stories from people who find great value in keeping one day by day. We'll also discuss tips on how to get started with journaling if you're feeling overwhelmed or stuck on what to write about.

Whatever your motivations are for starting this journey, you'll be sure to find something that resonates among these simple yet powerful reasons why you should keep a journal today!

Creative entrepreneur writing in her journal

What Is Journaling

If you're interested in mindfulness and personal development, then you've probably heard about journaling. Journaling is a powerful tool that can help you reflect on your thoughts and emotions, gain clarity about your life, and develop a deeper understanding of yourself.

But what is journaling, exactly? In its simplest form, journaling is the act of writing down your thoughts, feelings, and experiences in a notebook or journal. It can take many different forms, from stream-of-consciousness writing to more structured prompts or exercises.

So why is journaling such a valuable practice?

Well, for starters, it can help you gain perspective on your life. When you write down your thoughts and feelings, you can see them more clearly and objectively, which can help you make sense of them and find solutions to any problems you're facing.

Journaling can also be a form of self-care. Taking the time to write down your thoughts and feelings can be a calming and centred practice, especially if you're feeling stressed or overwhelmed.

In fact, many people find that journaling can help them reduce anxiety, improve their mood, and boost their overall well-being.

Different ways to approach journaling

There are many different ways to approach journaling, depending on your goals and preferences.

Some people like to write in a journal every day, while others prefer to do it once a week or whenever they feel inspired. You can write about anything that's on your mind, from your goals and dreams to your fears and challenges. You can also use prompts or exercises to guide your writing, such as gratitude lists, goal setting, or self-reflection questions.

The most important thing is to find a journaling practise that works for you and feels sustainable. It's okay to experiment with different approaches and see what resonates with you. The more you practise journaling, the more you'll discover about yourself and your inner world.

So if you're looking for a way to deepen your mindfulness practise and cultivate greater self-awareness, give journaling a try! It's a simple yet powerful tool that can help you connect with yourself and live a more intentional, fulfilling life.

Now, we'll dig deeper into the concept of journaling by looking at the reasons why it can benefit you.

Stressed creative entrepreneur writing in his journal

16 Reasons Why Journaling Can Benefit You

Journaling may offer various benefits for individuals. Here are some of the reasons why journaling can be beneficial in your daily lives:

Improve Your Mental Health

Journaling can have a significant impact on your mental health. There are just a few benefits of journaling that can improve your mental health.

Whether you're dealing with stress, anxiety, depression, or simply looking to cultivate greater self-awareness and positive emotions, regular journaling practice can be a valuable tool in your toolkit.

1. Provides an outlet for stress and anxiety

When you're feeling mentally exhausted , it can be challenging to sort through your thoughts and emotions. You may feel overwhelmed or unsure of how to manage your difficult feelings.

This is where journaling comes in. By writing down your thoughts and emotions, you give yourself an outlet for your stress and anxiety. You create a safe space to express yourself without fear of judgement or criticism.

Journaling can be a cathartic experience, as you can gain emotional benefits from it. It can help you release pent-up emotions and process difficult experiences.

When you write about your stressors or anxiety triggers, you may find that they feel less overwhelming. You may gain clarity and perspective on the situation, which can help you manage your emotions more effectively.

There are many different ways to approach journaling for stress and anxiety. Some people prefer to write freely and openly about whatever is on their minds, while others prefer to use prompts or structured journaling exercises. You may also want to experiment with different types of journaling, such as gratitude journaling or goal-setting journaling, to see what works best for you.

Ultimately, the key to using journaling as an outlet for stress and anxiety is to make it a regular practice.

Set aside time each day or week to write down your thoughts and emotions. Make it a part of your self-care routine, just like exercise or meditation. With time and consistency, you may find that journaling becomes a powerful tool for managing your stress and anxiety and cultivating greater peace and clarity in your everyday life.

2. Increases awareness of feelings, thoughts, and behaviours

Journaling is known to promote self-awareness by allowing individuals to reflect on their emotions, thoughts, and actions.

Through writing down your experiences and reflecting on them, you may start to notice patterns or triggers that affect your mood or actions.

For example, if you're struggling with a particular issue at work or in a relationship, journaling about it can help you identify patterns in your feelings and behaviours. You may notice that you always feel anxious or defensive in certain situations, or that you tend to react impulsively without thinking things through.

This increased awareness can be powerful. It can help you make more conscious choices about how you respond to different situations and people.

You may start to see opportunities for growth and change that you hadn't noticed before.

3. A tool to work through difficult emotions in a constructive way

Another reason why journaling can benefit you is that it can be a valuable tool for working through difficult emotions in a constructive way. When you're feeling upset, angry, or frustrated, it can be tempting to lash out or suppress your emotions.

But neither of these approaches is healthy or effective in the long run.

By journaling about your difficult emotions, you give yourself a safe space to explore and process them. You can write about the situation that triggered your emotions, how you're feeling about it, and what you want to do next.

Journaling can help you gain perspective on the situation and come up with more constructive ways to cope with your emotions. It can also help you identify any patterns or triggers that may be contributing to your emotional distress.

Female creative founder writing in her journal

Achieve Goals

Writing in a journal can help you reach your goals. Writing goals and tracking progress creates accountability and motivation.

Start by setting specific, measurable goals for yourself. Write them down in your journal and break them into smaller, actionable steps. Through journaling, you can track your progress and celebrate your successes along the way. You can also reflect on any obstacles or challenges you encountered and brainstorm ways to overcome them.

By regularly journaling about your goals, you stay focused and motivated, and you may find yourself achieving more than you thought possible.

4. Develops self-discipline and strengthens motivation

Through consistent journaling, commitment fuels the development of self-discipline, an essential tool towards unlocking the doors to personal growth and success!

Making a habit of journaling regularly can be challenging at first, but as you continue to practice, it becomes easier to stick to the routine.

Regularly allocating time for journal writing showcases a sense of self-control that can positively impact various aspects of one's life.

You may find yourself more motivated to pursue other personal or professional goals because you've already established the habit of standing up for yourself through journaling.

5. Keeps you focused on the task ahead

Journaling can help keep you focused and motivated by providing a space to plan out your tasks and goals.

It can be a great way to clarify your goals and break them down into actionable steps. When you write down what you want to achieve and how you plan to get there, you make your goals more concrete and achievable. You also create a roadmap for yourself, which can help you stay on track when things get challenging.

In addition to helping you clarify your goals, journaling can also help you stay mindful and present in the moment. When you write about your experiences and observations, you become more aware of what's happening around you.

This can help you stay focused on the task at hand rather than getting distracted by other things. It can help you prioritise tasks and identify any distractions or obstacles that may be preventing you from staying focused.

Pairing journaling with productivity tools such as OCCO London's Priority Pad can enhance effectiveness by prioritising and determining which tasks to focus on in a specific order.

6. Makes it easier to track progress towards your goals

With journaling, you have the ultimate roadmap to conquer your goals and make your dreams a reality!

By creating achievable tasks based on your goals, you can effectively utilise journaling to track and celebrate each significant milestone.

For example, in your weekly activity, you can set specific goals and tasks for the week. At the end of each day or week, you can reflect on what you accomplished and what still needs work. This allows you to track your progress towards your larger goals and make adjustments as needed.

The OCCO London Weekly Planner Pad can aid in proactively organising one's weekly tasks and goals across all areas of life, and it can be employed in conjunction with a personal journal.

Tracking progress in a journal also provides a sense of satisfaction and accomplishment. Seeing how far you've come can inspire you to keep pushing forward towards your goals.

Writing about your goals on a regular basis can help you pinpoint areas where you need improvement. Adjusting and taking corrective action will help get you back on track.

Creative entrepreneur writing in his journal in a cafe

Record Memories

The pages of your journal aren't just for scribbles and notes; they hold the key to preserving your most precious memories and experiences.

By writing about your day-to-day activities, thoughts, and feelings, you create a record of your life that you can look back on in the future.

Recording memories through journaling allows you to reflect on past experiences and learn from them. It can also be a way to relive happy moments and cherish them again.

7. Documenting important moments, events, and experiences

Capture every important experience and moment of your entire life through the art of journaling. Document them all, from memories to events, so you can relive them whenever you want.

For example, you may want to write about a special trip you took or an important event like your wedding day. These are memories that you'll want to remember and cherish, and journaling allows you to capture them in detail.

In addition, journaling can help you process and make sense of difficult or traumatic experiences. It can be a way to express your emotions and thoughts in a safe and private space, allowing you to work through them at your own pace.

8. A timeline for tracking changes in your life over time

Journaling can also serve as a timeline of your personal growth and development over time.

By documenting your thoughts, experiences, and emotions throughout different stages of your life, you create a visual representation of how you've changed and evolved.

This can be especially helpful if you're going through a period of transition or change, such as starting a new job, moving to a new city, or ending a relationship. Looking back on your journal entries from that time can help you see how far you've come and provide insight into what worked and what didn't.

Enhance Creativity and Self-Awareness

The act of journaling can be effective in improving creativity and self-awareness. Writing without criticism or restriction can access your creative thoughts and enable you to discover novel concepts.

For example, you can use journaling to brainstorm new projects or ideas, write poetry or stories, or simply explore your innermost thoughts and feelings.

Journaling can also help you become more self-aware by allowing you to reflect on your emotions, behaviours, and thought patterns. By identifying patterns in your writing, you can gain insight into areas of your life that may need improvement or attention.

9. Allows space for reflection, daydreaming, and exploring ideas

Unleash the power of introspection with journaling—a private sanctuary for self-reflection that illuminates your innermost thoughts and perceptions, unravelling the mysteries of your mind and the world beyond.

By taking time to reflect on your experiences, you can develop new insights and perspectives that may not have been apparent at first glance. This can help you gain clarity about your goals and aspirations, as well as identify areas of your life that may need attention.

It can also be a space for daydreaming and exploring new ideas. By allowing yourself to write freely without judgement or criticism, you may discover new interests or passions that you never knew existed.

10. Unblocks writer's block or creative blocks by giving ideas more space to expand

Writer's block or creative blocks are common challenges for anyone who engages in writing or any form of creative expression.

Journaling can be an effective tool to overcome these obstacles by providing a safe and non-judgmental space to explore and develop ideas.

When you're struggling with writer's block, it can be helpful to write about your frustrations or negative feelings about being stuck. This can help you identify the root cause of your block and develop strategies to overcome it.

What's more, it provides an opportunity to explore and expand ideas without the constraints of perfection or criticism. Through free writing, one may uncover fresh insights and viewpoints that can stimulate creativity.

11. Develop self-awareness about your behaviour, personality or likes/dislikes & weaknesses

The practise of journaling can assist in developing self-awareness on various levels, ranging from behaviour and personality traits to preferences and weaknesses.

By regularly reflecting on your experiences and emotions in your journal, you may start to notice patterns in your behaviour that you were previously unaware of.

For example, you may discover that you tend to avoid conflict or that you have a tendency to procrastinate.

This self-awareness can allow you to make conscious efforts to change certain behaviours or habits that may not be serving you well. It can also help you better understand your own values and priorities, which can inform important decisions in your life.

12. Improves problem-solving skills

Unleash your inner problem-solving mastermind with the power of journaling!

Writing about a particular challenge or issue can be the key to unlocking a world of solutions. By deconstructing it into bite-sized pieces and examining it from all angles, you'll be amazed at what insights you can uncover.

Through this process of reflection, you may come up with new insights or solutions that were not immediately apparent before. Writing about your thought process as you work through a problem can also help you clarify your thinking and identify any biases or assumptions that may be hindering your progress.

Creative entrepreneur writing in his journal

Strengthen Relationships

Journaling can serve as an effective means of enhancing relationships, be they with friends, family, or romantic partners.

By reflecting on your interactions and experiences with others in your journal, you may gain new insights into your own behaviour or communication style that could be impacting your relationships.

You can also use journaling to express gratitude towards the people in your life, which can help foster feelings of love, appreciation, and connection.

13. Ensure a deeper understanding of people’s intentions, emotions and motivations

Through the art of journaling, the doors to a deeper understanding of those around you swing wide open, revealing their intricate intentions, tumultuous emotions, and fiery motivations.

Unlock a whole new world of understanding by carefully observing the behaviour of those around you and jotting down insights. By doing so, you'll be amazed at the fresh perspectives you gain on their actions and attitudes.

For example, if you're having trouble understanding why a friend or colleague acted in a certain way, journaling about the situation can help you identify possible reasons and gain empathy for their perspective.

This increased understanding can lead to more meaningful and fulfilling relationships, as well as improved communication and conflict-resolution skills.

14. Improves communication when writing things down instead of saying them aloud

Journaling can also improve your communication skills by providing a safe space to express your thoughts and feelings without fear of judgment or interruption.

Sometimes, it can be difficult to articulate our thoughts and emotions in conversation, especially if we're feeling overwhelmed or vulnerable. Writing things down can help us organise our ideas and express ourselves more clearly and effectively.

Additionally, writing in a journal can also help you practice active listening and empathy towards others. By reflecting on conversations or conflicts after they occur, you can identify areas where you may have misunderstood the other person's perspective or failed to communicate your own thoughts and feelings effectively.

15. Helps develop empathy towards others

Empathy is the ability to understand and share the feelings of another person. Journaling can be a powerful tool for developing empathy for others.

Keeping a journal and reflecting on personal emotions and experiences can lead to a heightened understanding of vulnerability when facing challenges. This increased self-awareness can help you better relate to others who are going through similar experiences.

Moreover, journaling about your interactions with others can help you see things from their perspective and gain empathy for their struggles and challenges.

This can improve your relationships and communication with others, as well as make you a more compassionate and understanding person overall.

16. Ability to connect past experiences with the present context

Writing in a journal can link your past and present experiences. Thinking about past experiences and emotions can help you better understand their impact on your current thoughts, feelings, and actions.

For example, if you experienced a traumatic event as a child that still affects you today, journaling about it can help you understand how it has shaped your beliefs and behaviours. This newfound understanding can lead to personal growth and healing.

In addition, journaling about past successes and accomplishments can boost your self-esteem and motivation, reminding you of your strengths and abilities.

Overall, journaling can be a valuable tool for personal growth, self-reflection, and improving relationships with others. Whether you choose to write daily

Now that you have a clear understanding of the 16 ways journaling can benefit you, let's cover the topic of how to actually journal.

Creative lady journalling sat on her bed

10 Easy Steps To Writing Your Journal

Journaling can be an easy process. We will cover the steps for writing a journal in a brief and concise way. Here are the 10 easy steps to start writing your journal:

1. Choose your journal

Decide on the type of journal you want to use. There are many different options, from a traditional paper notebook to a digital app. Choose something that feels comfortable and accessible to you.

Take a look at the Morning Mindset Journal . It will help boost your productivity with an easy-to-use morning routine that sets you up for the day. Whether you want to grow a creative business or achieve ambitious goals, this journal will support you every step of the way.

2. Set aside time

Make time in your schedule for journaling. Whether it's a few minutes in the morning or before bed, having a regular time set aside can help make journaling a habit.

3. Find a quiet space

Choose a quiet, comfortable space to write where you won't be interrupted. The more space and clarity you have when thinking the better.

4. Get comfortable

Take a few deep breaths, stretch, and get comfortable in your writing space.

Take a moment to reflect on your day or on any topics that come to mind. Think about what you want to write about.

6. Start writing

Begin with a simple sentence or phrase and let your thoughts flow. Write as much or as little as you want.

7. Be honest

Don't worry about grammar or spelling. Write honestly and openly, without judgment. This practice is for you, and only you!

8. Write regularly

Make journaling a regular habit. Try to write every day or at least a few times a week.

9. Review your writing

Take time to review your writing from time to time. Reflect on your thoughts, feelings, and progress.

10. Enjoy the process

Remember that journaling is a personal, introspective process. Enjoy the journey of self-discovery and growth that comes from journaling.

Through the implementation of these basic procedures, you can initiate the appreciation of the multiple advantages that derive from journaling. These may encompass heightened cognitive lucidity, decreased tension, and intensified self-knowledge.

With all we have covered, you are probably now thinking, "What are the best journals to use?" To save you the hassle of searching around, we have picked out the top 5 for your convenience.

Entrepreneur thinking whilst writing in his journal

Top 3 Must-Have Journal Products

These are the top 5 journal products that may be worth considering for your journaling needs:

1. OCCO London's Morning Mindset Journal

First on the list is The Morning Mindset Journal which is designed to help creative people start their day with intention and purpose.

This morning journal is designed to help you focus on the positive aspects of life, practise gratitude, and remind yourself of your vision and purpose.

The journal includes daily prompts that encourage you to meditate, move your body, reflect on what you are grateful for, set affirmations for the day, and plan out your goals. It also includes inspiring coaching questions to help you create deeper connections with yourself and your goals.

With this journal, you can start each day with a positive mindset and be ready to take on whatever life throws at you.

Top benefits:

Offers a positive mindset
Increased focus and clarity
Reduces stress and anxiety
Higher productivity
Improved mental health

Brand: OCCO London

Number of months of use: 3 months of journaling

Colours available : Black and White

Dated or undated pages: 110 gsm ivory pages

Size : A5 Hardback Journal

Layflat: 100% Lay Flat Binding

Vegan friendly: cotton-based vegan cover

Recyclable: Biodegradable

FSC-certified paper: FSC-certified paper

2. The Five-Minute Journal from Intelligent Change

This journal allows you to take at least 5 minutes each day to enjoy your life. The 5 Minute Journal for Women and Men is designed specifically for positive manifestation and increased confidence as you go about your day.

You may start your day with gratitude and conclude it with in-depth reflection using our wellness diary. This optimism journal contains enough pages to last six months. It includes weekly tasks, gratitude, daily highlights, inspiring quotes, daily affirmations, and self-reflection exercises.

This journal represents the pinnacle of excellence. They are available in a variety of colours to match your personal style. Each personal diary is handcrafted from recyclable, environmentally produced paper and has a natural linen fabric cover.

Top Benefits:

Cultivates gratitude and mindfulness
Increases self-awareness and personal growth
Improves mood and happiness

Brand: Intelligent Change

Colour: Earth Green

Cover material : Linen

Binding: Unknown Binding

Item Dimensions: 22.1 x 13 x 2 cm

3. The Gratitude Journal from Daily Empowerment

This Gratitude Journal will be your faithful companion on your journey to becoming a better and more fulfilled person. It is filled with powerful affirmations and inspiring statements that will keep you engaged, on track with your spiritual journey, and connected to your divine energy.

You'll be able to capture your thankfulness on each page by practising gratitude, which will fill your heart with a sense of abundance and set you up for a good day.

This diary will also assist you in beginning your day with a positive goal that will keep you focused on what is most important to you, and ending it with meaningful reflection on the present day.

Better focus and more clarity of mind
Healthier self-esteem and self-confidence
Heighten awareness of your own being
A greater sense of fulfilment and more.

Language : English

Colour: Unknown

Pages: 181 pages

Item Dimensions: 15 x 1 x 22 cm

Price: £9.99

These are our picks of the top three journals that can benefit you in various ways. Whether it's cultivating gratitude, increasing self-awareness, or simply starting your day with a positive mindset, these journals can help you achieve your goals and improve your mental health.

Choose the one that resonates with you and start journaling today!

Maybe you are still seeking additional information after gaining some useful knowledge about journaling. In the frequently asked questions section below, we have gathered several of the most commonly asked questions to this end.

Creative lady with glasses sat on her journalling

Frequently Asked Questions

Here are some common questions asked about journaling:

How can writing down my thoughts improve my mental health?

Journaling is a powerful tool that can help you manage your emotional health, reduce stress and anxiety, and improve your overall mental health. When you write down your thoughts and feelings, you gain greater insight into yourself and the issues that may be causing you distress.

Writing in a journal allows you to express yourself without fear of judgment or criticism from others, which can be particularly helpful for those who struggle with social anxiety or have difficulty expressing themselves verbally.

Additionally, journaling can help you identify patterns in your thoughts and behaviours that may be contributing to your mental health struggles. By recognising these patterns, you can work to change them and develop healthier habits.

Overall, journaling is a simple yet effective way to improve your mental health and well-being.

How often should I write in a journal?

There is no set rule for how often you should write in a journal, as it ultimately depends on your personal preferences and goals.

Some people find it helpful to write every day as a way to process their thoughts and emotions, while others may only write once a week or even less frequently.

If you are new to journaling, it may be beneficial to start with a set schedule, such as writing for 10 minutes every morning or evening, and then adjusting as needed. The important thing is to be consistent and make journaling a regular part of your routine.

What kinds of topics may I want to include in my journal?

When it comes to journaling, there are no rules about what topics you should or shouldn't write about. The beauty of journaling is that it's a personal and private space for you to explore your thoughts and feelings, so feel free to write about anything that comes to mind.

That being said, here are some common topics that many people find helpful to write about in their journals:

1. Gratitude: Write down things that you are thankful for each day.

2. Reflections: Reflect on your day or a specific event and what you learned from it.

3. Goals: Write down your short-term and long-term goals and how you plan to achieve them.

4. Emotions: Explore your emotions and try to identify their root causes of them.

5. Self-care: Write about ways you can take care of yourself, both physically and mentally.

6. Relationships: Reflect on your relationships with others and how they impact you.

7. Creativity: Write about any creative ideas or projects you have in mind.

Remember, these are just suggestions, and you should write about whatever feels most relevant and helpful to you.

What are some ways journaling can help me stay organized?

Journaling can be a powerful tool for staying organised and on top of your daily tasks and responsibilities. Here are some ways that journaling can help:

1. To-do lists: Writing out a daily or weekly to-do list in your journal can help you prioritise your tasks and keep track of what needs to be done.

2. Goal tracking: By writing down your short-term and long-term goals in your journal, you can track your progress and stay motivated to achieve them.

3. Scheduling: Use your journal to plan out your schedule for the day or week, including appointments, meetings, and other commitments.

4. Idea generation: Jotting down ideas for projects or tasks in your journal can help you stay organised and remember important details and deadlines.

5. Brainstorming: If you're feeling overwhelmed or stuck on a particular task, journaling can help you brainstorm and come up with new ideas and solutions.

Overall, journaling is a versatile tool that can benefit your mental health, personal growth, and organisation. By making it a regular habit in your life, you can reap the many rewards of this simple yet powerful practice.

How does expressing myself through writing help me grow as an individual?

Expressing yourself through writing can be a powerful tool for personal growth and self-discovery. Here are some ways that journaling can help you grow as an individual:

Self-awareness: Writing about your thoughts, feelings, and experiences can help you become more self-aware and gain a deeper understanding of yourself.

Emotional regulation: By exploring and processing your emotions through writing, you can learn to regulate them more effectively and manage stress and anxiety.

Problem-solving: Journaling can help you work through problems or challenges in your life by allowing you to explore different perspectives and come up with creative solutions.

Creativity: Writing can also stimulate your creativity and imagination, allowing you to think outside the box and explore new ideas and possibilities.

Honesty: Journaling can be a safe space for you to be completely honest with yourself, which can help you build self-trust and authenticity.

Reflection: Reflecting on your experiences and growth through writing can help you see patterns in your behaviour or thinking and make positive changes.

Gratitude: Writing about what you are grateful for can help you cultivate a more positive outlook and appreciate the good things in your life.

In general, expressing yourself through writing can be an empowering and transformative experience that helps you grow as an individual. By making journaling a regular habit, you can unlock new insights and perspectives that can enrich your life in countless ways.

From improving your mental clarity to aiding cost-effective organization, so many benefits come from engaging in the practise of journaling—and these are just some of the reasons why you should journal!

By giving yourself the chance to express your emotions, brainstorm ideas, and set meaningful goals, you gain access to unparalleled insight on how to best plan out your future and develop lasting resolutions for personal issues or challenges if any exist!

As long as you find a writing medium that works for you and make jotting down thoughts a regular part of your lifestyle, chances are that it will lead to fantastic growth opportunities throughout your life journey!

If you found this article helpful, please share it with your friends and family, and do not forget to leave your feedback in the comment section.

OCCO London is always here to help individuals like you find the best products to support your journaling journey.

Happy journaling!

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How Journaling Can Help You in Hard Times

On April 1, I had been quarantining in my downtown apartment for two weeks, and it was starting to become clear that this coronavirus thing wasn’t going away anytime soon.

As I often do in tough times, I turned to journaling. I decided I’d keep a record of my quarantine life through the month of April, a way to remember this crazy historical moment and process my feelings.

Now it’s August, and my daily journal continues. I’ve left my building about two dozen times since I started journaling, so its contents aren’t all that exciting—tidbits of everyday life, news about social distancing rules and reopening stages, moments of worry and loneliness and cabin fever and gratitude.

I know I’m not the only one with a pandemic journal. In fact, hundreds of people have written journal entries on the Pandemic Project website , a resource created by psychology researchers that offers writing prompts to help people explore their experiences and emotions around COVID-19.

At a time when the days blend into each other, journaling is helping people separate one from the next and clear out the distressing thoughts invading our heads (and our dreams ). Research also suggests it might be helping our health and immune systems, the very things many of us are worried about.

Although there are some pitfalls to journaling—ways of doing it that might backfire—it’s one of those rare and valuable mental health tools that doesn’t require you to leave your house or even see another human being.

The power of opening up

People had been keeping diaries long before scientists thought to put them under microscopes. But in the past 30 years, hundreds of studies have uncovered the benefits of putting pen to paper with your deepest thoughts and feelings.

According to that research, journaling may help ease our distress when we’re struggling. In a 2006 study , nearly 100 young adults were asked to spend 15 minutes journaling or drawing about a stressful event, or writing about their plans for the day, twice during one week. The people who journaled saw the biggest reduction in symptoms like depression, anxiety, and hostility, particularly if they were very distressed to begin with. This was true even though 80 percent had seldom journaled about their feelings and only 61 percent were comfortable doing so.

Why do we avoid journaling?

For one, it isn’t always pleasant; I know that I sometimes have to force myself to sit down and do it. Cathartic is probably a better word. In fact, some research suggests that we can feel more anxious , sad, or guilty right after we write.

But in the long term, we can expect to cultivate a greater sense of meaning as well as better health. Various studies have found that people who do a bout of journaling have fewer doctor visits in the following half year, and reduced symptoms of chronic disease like asthma and arthritis.

Can your diary keep you healthy?

Other research finds that writing specifically boosts our immune system, good news when the source of so much stress today is an infectious virus.

One older study even found that journaling could make vaccines more effective. In the experiment, some medical students wrote for four days in a row about their thoughts and feelings around some of the most traumatic experiences of their lives, from divorce to grief to abuse, while others simply wrote down their daily events and plans. Then, everyone received the hepatitis B vaccine and two booster shots.

According to blood tests, the group who journaled about upsetting experiences had higher antibodies right before the last dose and two months later. While the other group had a perfectly healthy response to the vaccine, the authors write, journaling could make an important difference for people who are immune-compromised or for vaccines that don’t stimulate the immune system as well.

“Expression of emotions concerning stressful or traumatic events can produce measurable effects on human immune responses,” write the University of Auckland’s Keith J. Petrie and his colleagues.

Greater Good’s Guide to Well-Being During Coronavirus

Practices, resources, and articles for individuals, parents, and educators facing COVID-19

Journaling could also boost our immune system once we’ve been infected with a virus. In another study , researchers recruited undergraduate students who tested positive for the virus that causes mononucleosis, which persists in the body after infection and has the potential to flare up. Three times weekly for 20 minutes, some wrote about a stressful event—like a breakup or a death—while others wrote about their possessions.

Based on blood samples taken before and after, writing about stress increased people’s antibodies—an indication that the immune system has more control over the latent virus in the body—compared to more mundane writing. It also seemed to help them gain a deeper understanding of their stress and see more positives to it.

Why journaling works

What’s the secret to the humble diary? It turns out journaling works on two different levels, having to do with both our feelings and our thoughts.

First, it’s a way of disclosing emotions rather than stuffing them down, which is known to be harmful for our health. So many of us have secret pain or shame that we haven’t shared with others, swarming around our brains in images and emotions. Through writing, our pain gets translated into black-and-white words that exist outside of ourselves.

“I’m able to organize thoughts and feelings on paper so they no longer take up room in my head,” says Allison Quatrini, an assistant professor at Eckerd College who has been journaling for years and started a COVID-19 journal in April. “If I get them out on the page and clear the mental decks, it sets up the rest of the day to not only be more productive but be more relaxed.”

On the thinking level, writing forces us to organize our experiences into a sequence, giving us a chance to examine cause and effect and form a coherent story. Through this process, we can also gain some distance from our experiences and begin to understand them in new ways, stumbling upon insights about ourselves and the world. While trauma can upset our beliefs about how life works, processing trauma through writing seems to give us a sense of control.

“Journaling is a tool to put our experiences, thoughts, beliefs, and desires into language, and in doing so it helps us understand and grow and make sense of them,” says Joshua Smyth, a distinguished professor of biobehavioral health and medicine at Penn State University, who coauthored the book Opening Up by Writing It Down with pioneering journaling researcher James Pennebaker.

How to start a journaling practice

While you can journal in many different ways, one of the most well-studied techniques is called Expressive Writing . To do this, you write continuously for 20 minutes about your deepest thoughts and emotions around an issue in your life. You can explore how it has affected you, or how it relates to your childhood or your parents, your relationships or your career.

Expressive Writing is traditionally done four days in a row, but there isn’t anything magical about this formula. Studies suggest you can journal a few days in a row, a couple times a week, or just once a week; you can write for 10 or 15 or 20 minutes; and you can keep journaling about the same topic or switch to different ones each time.

Expressive Writing

A simple, effective way to work through an emotional challenge

For example, the Pandemic Project offers several prompts to inspire your writing. You can write a basic entry about your general thoughts and feelings around COVID-19, or dig into more specific topics like the following:

Social life: How is your social world changing, how does that make you feel, and how are you handling it?
Work and money: How do you feel about your financial situation, and how has your job changed?
Uncertainty: Where is your anxiety and sense of uncertainty coming from, and how can you cope with it?

“Many people often start writing about COVID-19 and then begin writing about other topics that are bothering them more than they thought,” notes the Pandemic Project website, which was created by Pennebaker and his research team. “This is what expressive writing is good for. Use it to try to understand those problems that are getting under your skin.”

In my journal, I’ve found myself exploring the issue of control . My constant instinct is to organize and plan out life, but that’s been impossible in the midst of a massive, unpredictable crisis. Journaling also let me ponder the lessons I want to take away from this experience around flexibility, acceptance, and letting go.

The do’s and don’ts of a diary

A 2002 study does suggest that journalers should beware of rehashing the same difficult feelings over and over in writing.

In the experiment, over 120 college students journaled about a stressful or traumatic event they were experiencing, like troubles at school, conflicts with their partner, or a death in the family. They were instructed to write for at least 10 minutes, twice a week, over the course of a month. Some students wrote about their deepest thoughts and feelings—including how they try to make sense of the stress and what they tell themselves to cope with it—while others wrote about their feelings only.

During the month, the group who wrote about feelings and thoughts experienced more growth from the trauma: better relationships with others and a greater sense of strength, appreciation for life, and new possibilities for the future. They seemed to be more aware of the silver linings of the experience, while the group who focused on emotions expressed more negative emotions over time and even got sick more often that month.

The point here is that the most effective journaling moves from emotions to thoughts over time. We start expressing our feelings, allowing ourselves to name them; after all, jumping to thoughts too quickly could mean we’re over-analyzing or avoiding. But eventually, we do start to make observations, notice patterns, or set goals for the future.

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This has been the case for Allison Quatrini, who usually writes for a half hour in the morning about whatever’s going through her mind—from the losses she’s experiencing during the pandemic to her work or romantic relationship. It allows her to put into words how much her life has been disrupted, normalize the range of emotions she’s been feeling, and brainstorm ways forward.

“It helps me make sense of the way that I’m feeling right now,” she says. “Why do I feel not very motivated, why do I feel bored, why do I feel sad? It’s also useful in admitting to myself what is going on [and] why it’s been very challenging to deal with this.”

In addition to writing, you might also consider adding drawings to your journal. In a 2003 study , people either journaled, made drawings, or journaled and drew about a negative experience from the past that still upset them, like relationship troubles or loss. According to surveys before and after, the group who wrote and drew saw the biggest improvements in their mood after three weekly, 20-minute sessions. Drawing without writing actually made people’s moods worse, though. The researchers speculate it may have dredged up difficult feelings without offering a way to process them.

If writing is challenging, speaking your feelings aloud may work just as well. In that mono study, there was another group of students who recorded themselves talking about their stress. This group ended up showing the strongest immune responses to the dormant virus in their bodies. They also seemed to be doing the best psychologically, gaining insight and a positive perspective on their stress, improving in self-esteem, and engaging in healthier coping strategies. The researchers suspect that talking—even to a voice recorder—may feel similar to sharing our feelings with a loved one.

Freedom of expression

Sharing with a trusted confidant might seem even better than writing down feelings, as it serves a similar purpose and offers us warmth and validation that a piece of paper can’t provide. And that’s probably true, write Pennebaker and Smyth in Opening Up by Writing It Down .

One study , for example, found that people who talked to a therapist for four short daily sessions showed more positive emotion and less negative emotion. They gained understanding and perspective, and they made healthy behavior changes similar to people who journaled.

Therapy also seemed to be less unpleasant than writing. In fact, when Pennebaker originally envisioned journaling as a mental health exercise, he was inspired by the benefits of therapy—but mindful that not everyone has the means or the inclination to talk to a professional about their problems.

Of course, confessing to friends or partners isn’t without its complications. Sometimes our loved ones are overloaded by their own stresses, or they can’t offer the right kind of support—and may even make us feel worse. Other times, our secrets feel too vulnerable to speak out loud.

No matter what, if we’re talking to another human, our brains will be doing a constant calculation about what to say or not say, how they might react, and how we will be perceived, says Smyth. Confiding on paper can be a valuable alternative and a way to express ourselves with absolute freedom. Journaling lets us process secrets before we reveal them to others.

For Quatrini, who researches and teaches about China, the stress of the pandemic has an extra layer: With the disruption to U.S.-China relations and travel, she’s concerned about the future of her research. The immensity of that loss and uncertainty—and how it was affecting her day-to-day feelings and relationships—only became clear to her when she wrote about it.

“My entire life has been turned upside down and I don’t know if it will ever right itself,” she says. “Without the journal, I think I would not have figured that out.”

About the Author

Kira M. Newman

Kira M. Newman is the managing editor of Greater Good . Her work has been published in outlets including the Washington Post , Mindful magazine, Social Media Monthly , and Tech.co, and she is the co-editor of The Gratitude Project . Follow her on Twitter!

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Keeping a Journal Can Be Good for Your Emotional Health

Research explains why journaling can make you feel, think, and even act better..

Posted May 4, 2018

Are you feeling sad? Angry? Happy? Excited? Bored? Writing down what’s going on in your life right now can change your mood and even improve your health.

Did you ever keep a diary as a child? Have you ever written a chatty letter to a relative or a friend? Research suggests that both of these activities can have a positive effect on your psyche. Not only can they help you feel better, but recording the small details of your daily life can help you feel more grounded, more connected, and ultimately even improve your memory ! Some research even suggests that journaling can increase your physical health. It may boost your immune system, and it can certainly help manage stressful events and experiences, thus decreasing the damage that stress can do to your body. As Julia Cameron writes in her book The Artist’s Way, opening ourselves to this process leads to “gentle but powerful change.”

I have written down my own experiences for as long as I can remember. Letters to my grandmother, a diary, and early efforts at novel-writing all involved chatty sharing of the insignificant details of my life to a real or imagined audience. When I read The Diary of Ann Frank, I was grandiose enough to think that someone might someday look back at what I had written with the same awe and admiration and sadness that I felt when I read about her life. Later, as a psychotherapist, I learned that journaling could be therapeutic and I hoped that her diary-writing provided some solace in a horrific life situation.

I learned early on that writing my ideas out helped me clarify what I was thinking about, whether it had to do with understanding something about myself or finding the best tools for dealing with a client. My colleague Judith Ruskay Rabinor told me that she had been using journaling as a tool for helping some of her eating disorder clients who could not access their feelings in the early days of therapy. In an article called “The Process of Recovery: The use of Journal writing in Treating the Eating Disordered Patient,” she explains that telling your life story can help you develop a clearer sense of yourself and your identity . If you don’t have an opportunity to tell your story to another person, writing it down can also be a powerful tool for such clarification.

Writing your memoirs can help you think about and understand your own history, put your past into context, and make sense of experiences that might not have always made sense to you when you were younger. It can also help your memory. A woman who is taking a memoir-writing course told me recently that she thought she couldn’t remember certain things about her life, but when she began writing about different times in her life, memories began to emerge with unexpected clarity. “I could picture places I had not thought about for years, and as I began to see the pictures in my mind, I also began to remember people and activities…it was kind of amazing,” she said.

Researchers from Harvard University Business School found that writing down small, insignificant facts – even some that seem boring – about your life at a given moment can have a powerful impact later. After asking subjects, who were undergraduate students, to write about a range of current experiences, including things like their most recent social activity, an inside joke, music they had recently listened to, and a Facebook status they had recently posted, the researchers asked the students to rate their level of interest in the things they had written about. On a scale from one to seven, the average level of interest was three. But three months later the students were shown their “time capsules” and asked to rate their level of interest again. This time the interest level was 4.34.

The researchers suggest that their findings show that even insignificant moments from our past have meaning in the future. As I have noted a number of times in other posts, this was the thinking of psychologist Harry Stack Sullivan, who encouraged therapists to conduct what he called a “detailed inquiry” into small, insignificant moments in life, which he believed often contained the most important information about clients in psychotherapy .

Atlantic Magazine blogger Cody Delistraty writes that not only are these written memories part of our identity, but that “relying on the brain’s mechanisms alone can be a fool’s game. Humans have a tendency to misremember and to forget even the recent past. Memories can be swayed by future events, by the memories of others, and the details that seem so certain turn out to be entirely misguided.”

Still, writing isn’t easy for all of us. If you have difficulty getting yourself to take the time to write, here are a few suggestions I have culled from a variety of sites:

1) Don’t worry about saying anything earth shattering or memorable. Simply put down a small detail about something you did or thought or heard or saw that day. The Harvard study found that most people they asked would prefer to watch television over writing for five minutes, and most did not believe that they would be interested in what they had written later. Yet most of those who had written for five minutes found that they were more interested in what they had written three months later than when they wrote it. And most who chose to watch television regretted having done so three months later.

2) Find a regular time to write, and make it a habit. It doesn’t have to happen every day, but you should find some sort of structure. Maybe write for five minutes at noon on Mondays, Wednesdays, and Saturdays, for example.

3) Keep it manageable. Five minutes three times a week is manageable. Four hours daily is not, unless you’re making your living as a writer.

4) Know that you will probably judge yourself for what you are writing, and remember that you need to stop. After three months of regular journaling, go back and look at the first notes. You might find that you enjoy it so much that you’re inspired to keep going.

5) But even if you don’t like what you’ve written, keep doing it. The extra benefits of mind clearing and self-defining are important enough to keep you motivated, even if you never look at what you wrote again.

Cody Delistraty The Atlantic “The Value of Remembering Ordinary Moments.” https://www.theatlantic.com/health/archive/2015/01/the-value-of-remembe…

Maud Purcell, LCSW, CEAP, “The Health Benefits of Journaling” https://psychcentral.com/lib/the-health-benefits-of-journaling/

Judith Ruskay Rabinor, PhD, “The Process of Recovery: The use of Journal writing in Treating the Eating Disordered Patient.” In Psychotherapy and Private Practice, Volume 9, No. 1. New York: Haworth Press, 1991.

Ting Zhang, Tami Kim, Alison Wood Brooks, Francesca Gino, Michael I. Norton A “Present” for the Future:The Unexpected Value of Rediscovery. Psychological Science (2014)Volume: 25 issue: 10, page(s): 1851-1860

Harvard Business School, Harvard University

http://journals.sagepub.com/doi/full/10.1177/0956797614542274#F2

F. Diane Barth, L.C.S.W. , is a psychotherapist, teacher, and author in private practice in New York City.

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What’s All This About Journaling?

One of the more effective acts of self-care is also, happily, one of the cheapest.

By Hayley Phelan

It was my ex-husband who got me journaling again. Our marriage was falling apart, and, on the advice of his friend, he had started to do “morning pages,” a daily journaling practice from the seminal self-help book “The Artist’s Way.”

Though I had kept a diary throughout my teen years and early 20s, somewhere along the way I’d fallen out of the habit. At 29, though, I was deeply unhappy and looking for answers wherever — anywhere — I could find them.

Once the domain of teenage girls and the literati, journaling has become a hallmark of the so-called self-care movement , right up there with meditation. And for good reason: Scientific studies have shown it to be essentially a panacea for modern life. There are the obvious benefits, like a boost in mindfulness, memory and communication skills. But studies have also found that writing in a journal can lead to better sleep, a stronger immune system , more self-confidence and a higher I.Q .

Research out of New Zealand suggests that the practice may even help wounds heal faster . How is this possible? James W. Pennebaker, a social psychologist at the University of Texas at Austin who is considered the pioneer of writing therapy, said there isn’t one answer. “It’s a whole cascade of things that occur,” he said.

Labeling emotions and acknowledging traumatic events — both natural outcomes of journaling — have a known positive effect on people, Dr. Pennebaker said, and are often incorporated into traditional talk therapy.

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18 Ways We Can Help Advance Your Research

Posted on: June 5, 2024

JMU faculty members, if you are working on scholarship or research projects this summer, take a moment to check out the many resources we offer that can propel your research forward!

Scholarly communications, copyright, and publishing: We provide holistic support for scholarly communications across JMU, offering consultations on copyright, author rights, open publishing, choosing a journal for publication, and more.
Data management: We offer consultations on data management, including creating a data management plan.
Liaison Librarians: When you have research questions, contact your department’s liaison librarian , a subject expert who can help you (and your students) with discipline-specific research.
Research Guides: Check out our research guides , created by JMU librarians, to see our best resources in a variety of disciplines.
Video, illustration, photography, and graphic design services: Get expert assistance with media production — including creating images, graphs, and other visual representations of data — for your scholarly publications.
JMU Scholarly Commons: Share your scholarship worldwide and increase its visibility and reach by adding it to JMU’s open-access institutional repository. Check out our top 6 reasons to add your work to the JMU Scholarly Commons .
Accessing old digital data: We offer these services and resources to help you access digital data on obsolete devices.
Multimedia equipment : You can borrow equipment such as cameras, microphones, camcorders, and external hard drives at the Learning Innovations & Design Desk on the 1st floor of Rose Library.
The Makery: Use our 3D printers to make rapid prototypes in The Makery on the 1st floor of Rose Library.
Digital scholarship: Get support from our digital scholarship team on innovative methods to conduct and share your research online. Libraries faculty and staff will help you experiment with new and established technologies and platforms. Here are some example projects .
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Use SPSS and other software: JMU Libraries provides a variety of academic software to support your research and teaching. We provide varying levels of support for using this software. In some cases, all support is provided by the software vendor. LinkedIn Learning also provides tutorials on most of these platforms.
Learn new skills: Whether you want to brush up on SPSS statistics software, qualitative research methods, or something else, LinkedIn Learning has tutorials and courses for you, available for free through JMU Libraries.
Use JMU Libraries spaces: Use our 24/7 space or quiet spaces for focused concentration. Read about our Library Locations or watch this short video about our library spaces .
Interlibrary loan: When you need a resource that’s not in JMU’s collections, submit an Interlibrary Loan request. We do our best to use the global network of libraries to get it to you quickly and free of charge.
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Scanned articles and chapters: We can also scan articles and book chapters for you, whether they are in our collections or only available from other libraries.
Use our online resources: Check out all our databases, articles, streaming video, and more online resources , available 24/7 online through JMU Libraries.

More Free Tools to Help with Your Research

Connect Google Scholar with JMU: You can get more out of Google Scholar by identifying JMU as your institution in Settings so that you can more easily download full-text articles available through JMU subscriptions.
LibKey Nomad extension: Tired of hitting paywalls? LibKey Nomad is a super handy browser extension (for Chrome, Safari, etc.). Whenever you try to open a scholarly article online, it pops up a link to the best version available through JMU. Here is a short video that shows how it works.
Zotero: Are you still typing out your reference lists? Maybe it’s time to try a citation manager! Zotero is a free, easy-to-use, open-source tool to help you collect, organize, cite, and collaborate on research. Zotero connects easily with Microsoft Word and Google Docs so you can insert citations directly in your text and automatically generate a reference list.

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8 Services That Will Help You Do Your Best Work as a Researcher

Author: Penny Freedman

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Stress management

Positive thinking: Stop negative self-talk to reduce stress

Positive thinking helps with stress management and can even improve your health. Practice overcoming negative self-talk with examples provided.

Is your glass half-empty or half-full? How you answer this age-old question about positive thinking may reflect your outlook on life, your attitude toward yourself, and whether you're optimistic or pessimistic — and it may even affect your health.

Indeed, some studies show that personality traits such as optimism and pessimism can affect many areas of your health and well-being. The positive thinking that usually comes with optimism is a key part of effective stress management. And effective stress management is associated with many health benefits. If you tend to be pessimistic, don't despair — you can learn positive thinking skills.

Understanding positive thinking and self-talk

Positive thinking doesn't mean that you ignore life's less pleasant situations. Positive thinking just means that you approach unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst.

Positive thinking often starts with self-talk. Self-talk is the endless stream of unspoken thoughts that run through your head. These automatic thoughts can be positive or negative. Some of your self-talk comes from logic and reason. Other self-talk may arise from misconceptions that you create because of lack of information or expectations due to preconceived ideas of what may happen.

If the thoughts that run through your head are mostly negative, your outlook on life is more likely pessimistic. If your thoughts are mostly positive, you're likely an optimist — someone who practices positive thinking.

The health benefits of positive thinking

Researchers continue to explore the effects of positive thinking and optimism on health. Health benefits that positive thinking may provide include:

Increased life span
Lower rates of depression
Lower levels of distress and pain
Greater resistance to illnesses
Better psychological and physical well-being
Better cardiovascular health and reduced risk of death from cardiovascular disease and stroke
Reduced risk of death from cancer
Reduced risk of death from respiratory conditions
Reduced risk of death from infections
Better coping skills during hardships and times of stress

It's unclear why people who engage in positive thinking experience these health benefits. One theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body.

It's also thought that positive and optimistic people tend to live healthier lifestyles — they get more physical activity, follow a healthier diet, and don't smoke or drink alcohol in excess.

Identifying negative thinking

Not sure if your self-talk is positive or negative? Some common forms of negative self-talk include:

Filtering. You magnify the negative aspects of a situation and filter out all the positive ones. For example, you had a great day at work. You completed your tasks ahead of time and were complimented for doing a speedy and thorough job. That evening, you focus only on your plan to do even more tasks and forget about the compliments you received.
Personalizing. When something bad occurs, you automatically blame yourself. For example, you hear that an evening out with friends is canceled, and you assume that the change in plans is because no one wanted to be around you.
Catastrophizing. You automatically anticipate the worst without facts that the worse will happen. The drive-through coffee shop gets your order wrong, and then you think that the rest of your day will be a disaster.
Blaming. You try to say someone else is responsible for what happened to you instead of yourself. You avoid being responsible for your thoughts and feelings.
Saying you "should" do something. You think of all the things you think you should do and blame yourself for not doing them.
Magnifying. You make a big deal out of minor problems.
Perfectionism. Keeping impossible standards and trying to be more perfect sets yourself up for failure.
Polarizing. You see things only as either good or bad. There is no middle ground.

Focusing on positive thinking

You can learn to turn negative thinking into positive thinking. The process is simple, but it does take time and practice — you're creating a new habit, after all. Following are some ways to think and behave in a more positive and optimistic way:

Identify areas to change. If you want to become more optimistic and engage in more positive thinking, first identify areas of your life that you usually think negatively about, whether it's work, your daily commute, life changes or a relationship. You can start small by focusing on one area to approach in a more positive way. Think of a positive thought to manage your stress instead of a negative one.
Check yourself. Periodically during the day, stop and evaluate what you're thinking. If you find that your thoughts are mainly negative, try to find a way to put a positive spin on them.
Be open to humor. Give yourself permission to smile or laugh, especially during difficult times. Seek humor in everyday happenings. When you can laugh at life, you feel less stressed.
Follow a healthy lifestyle. Aim to exercise for about 30 minutes on most days of the week. You can also break it up into 5- or 10-minute chunks of time during the day. Exercise can positively affect mood and reduce stress. Follow a healthy diet to fuel your mind and body. Get enough sleep. And learn techniques to manage stress.
Surround yourself with positive people. Make sure those in your life are positive, supportive people you can depend on to give helpful advice and feedback. Negative people may increase your stress level and make you doubt your ability to manage stress in healthy ways.
Practice positive self-talk. Start by following one simple rule: Don't say anything to yourself that you wouldn't say to anyone else. Be gentle and encouraging with yourself. If a negative thought enters your mind, evaluate it rationally and respond with affirmations of what is good about you. Think about things you're thankful for in your life.

Here are some examples of negative self-talk and how you can apply a positive thinking twist to them:

Putting positive thinking into practice
Negative self-talk	Positive thinking
I've never done it before.	It's an opportunity to learn something new.
It's too complicated.	I'll tackle it from a different angle.
I don't have the resources.	Necessity is the mother of invention.
I'm too lazy to get this done.	I couldn't fit it into my schedule, but I can re-examine some priorities.
There's no way it will work.	I can try to make it work.
It's too radical a change.	Let's take a chance.
No one bothers to communicate with me.	I'll see if I can open the channels of communication.
I'm not going to get any better at this.	I'll give it another try.

Practicing positive thinking every day

If you tend to have a negative outlook, don't expect to become an optimist overnight. But with practice, eventually your self-talk will contain less self-criticism and more self-acceptance. You may also become less critical of the world around you.

When your state of mind is generally optimistic, you're better able to handle everyday stress in a more constructive way. That ability may contribute to the widely observed health benefits of positive thinking.

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Forte AJ, et al. The impact of optimism on cancer-related and postsurgical cancer pain: A systematic review. Journal of Pain and Symptom Management. 2021; doi:10.1016/j.jpainsymman.2021.09.008.
Rosenfeld AJ. The neuroscience of happiness and well-being. Child and Adolescent Psychiatric Clinics of North America. 2019;28:137.
Kim ES, et al. Optimism and cause-specific mortality: A prospective cohort study. American Journal of Epidemiology. 2016; doi:10.1093/aje/kww182.
Amonoo HL, et al. Is optimism a protective factor for cardiovascular disease? Current Cardiology Reports. 2021; doi:10.1007/s11886-021-01590-4.
Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/paguidelines/second-edition. Accessed Oct. 20, 2021.
Seaward BL. Essentials of Managing Stress. 4th ed. Burlington, Mass.: Jones & Bartlett Learning; 2021.
Seaward BL. Cognitive restructuring: Reframing. Managing Stress: Principles and Strategies for Health and Well-Being. 8th ed. Burlington, Mass.: Jones & Bartlett Learning; 2018.
Olpin M, et al. Stress Management for Life. 5th ed. Cengage Learning; 2020.
A very happy brain
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Child's pose
COVID-19 and your mental health
Does stress make rheumatoid arthritis worse?
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Melatonin: What You Need To Know

Woman looking at computer screen at night

.header_greentext{color:green!important;font-size:24px!important;font-weight:500!important;}.header_bluetext{color:blue!important;font-size:18px!important;font-weight:500!important;}.header_redtext{color:red!important;font-size:28px!important;font-weight:500!important;}.header_darkred{color:#803d2f!important;font-size:28px!important;font-weight:500!important;}.header_purpletext{color:purple!important;font-size:31px!important;font-weight:500!important;}.header_yellowtext{color:yellow!important;font-size:20px!important;font-weight:500!important;}.header_blacktext{color:black!important;font-size:22px!important;font-weight:500!important;}.header_whitetext{color:white!important;font-size:22px!important;font-weight:500!important;}.header_darkred{color:#803d2f!important;}.Green_Header{color:green!important;font-size:24px!important;font-weight:500!important;}.Blue_Header{color:blue!important;font-size:18px!important;font-weight:500!important;}.Red_Header{color:red!important;font-size:28px!important;font-weight:500!important;}.Purple_Header{color:purple!important;font-size:31px!important;font-weight:500!important;}.Yellow_Header{color:yellow!important;font-size:20px!important;font-weight:500!important;}.Black_Header{color:black!important;font-size:22px!important;font-weight:500!important;}.White_Header{color:white!important;font-size:22px!important;font-weight:500!important;} What is melatonin and how does it work?

Melatonin is a hormone that your brain produces in response to darkness. It helps with the timing of your circadian rhythms (24-hour internal clock) and with sleep. Being exposed to light at night can block melatonin production.

Research suggests that melatonin plays other important roles in the body beyond sleep. However, these effects are not fully understood.

Melatonin dietary supplements can be made from animals or microorganisms, but most often they’re made synthetically. The information below is about melatonin dietary supplements.

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Melatonin supplements may help with certain conditions, such as jet lag, delayed sleep-wake phase disorder, some sleep disorders in children, and anxiety before and after surgery.

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Jet lag affects people when they travel by air across multiple time zones. With jet lag, you may not feel well overall and you may have disturbed sleep, daytime tiredness, impaired functioning, and digestive problems.

Research suggests that melatonin supplements may help with jet lag. This is based on medium-sized reviews from 2010 and 2014.

Four studies that included a total of 142 travelers showed that melatonin may be better than a placebo (an inactive substance) in reducing overall symptoms of jet lag after eastward flights. Another study of 234 travelers on eastward flights looked at only sleep quality and found low-quality evidence that melatonin may be better than placebo for improving sleep quality.
Two studies that included a total of 90 travelers showed that melatonin may be better than a placebo in reducing symptoms of jet lag after westward flights.

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People with DSWPD have trouble falling asleep at the usual times and waking up in the morning. They typically have difficulty getting to sleep before 2 to 6 a.m. and would prefer to wake up between 10 a.m. and 1 p.m.

Melatonin supplements appear to help with sleep in people with DSWPD, but it’s uncertain whether the benefits outweigh the possible harms. This is based on a clinical practice guideline, a small review, and a more recent study.

In 2015, the American Academy of Sleep Medicine recommended melatonin supplements given at specific times for DSWPD. The recommendation was a weak one, and it came with uncertainty about whether the benefits of melatonin outweigh its potential harms.
A 2016 review that looked at a small number of people (52) from two studies showed that melatonin supplements reduced the time it took for people with DSWPD to fall asleep when compared to placebo. On average, it took about 22 minutes less for them to fall asleep.
A 2018 randomized controlled trial that lasted 4 weeks and included 307 people with DSWPD found that taking melatonin 1 hour before the desired bedtime combined with going to bed at a set time led to several improvements. Those improvements included falling asleep an average of 34 minutes earlier, better sleep during the first third of the night, and better daytime functioning.

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Sleep problems in children can have undesirable effects on their behavior, daytime functioning, and quality of life. Children with certain conditions, such as atopic dermatitis, asthma, attention-deficit hyperactivity disorder (ADHD), or autism spectrum disorder (ASD), are more prone to sleep problems than other children.

There are no overall guidelines on the best approach to improving sleep in children. However, guidelines for specific conditions recommend behavioral treatments, such as good bedtime habits and parent education, as an initial treatment that may be supplemented with medicines.

The list below shows the review’s results on melatonin’s short-term effects for children with specific conditions.

Children with ASD fell asleep 37 minutes earlier and slept 48 minutes longer.
Children with ADHD fell asleep 20 minutes earlier and slept 33 minutes longer.
Children with atopic dermatitis fell asleep 6.8 minutes earlier and slept 35 minutes longer.
Children with chronic sleep-onset insomnia fell asleep 24 minutes earlier and slept 25 minutes longer.

Because there aren’t many studies on children and melatonin supplements, there is a lot we don’t know about the use of melatonin in children. For example, there are uncertainties about what dose to use and when to give it, the effects of melatonin use over long periods of time, and whether melatonin’s benefits outweigh its possible risks. Because melatonin is a hormone, it’s possible that melatonin supplements could affect hormonal development, including puberty, menstrual cycles, and overproduction of the hormone prolactin, but we don’t know for sure.

Because of these uncertainties, it’s best to work with a health care provider if you’re considering giving a child melatonin for sleep problems.

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Anxiety before and after surgery happens in up to 80 percent of patients.

Melatonin supplements appear to be helpful in reducing anxiety before surgery, but it’s unclear if it helps to lower anxiety after surgery. This is a based on a 2015 review.

The 2015 review looked at 12 studies that involved 774 people and assessed melatonin supplements for treating anxiety before surgery, anxiety after surgery, or both. The review found strong evidence that melatonin is better than placebo at reducing anxiety before surgery. Melatonin supplements may be as effective as standard treatment (the antianxiety medicine midazolam). However, the results on melatonin’s benefits for reducing anxiety after surgery were mixed.

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Current research looking at the effects of melatonin on COVID-19 is only in the early stages. There are a few randomized controlled trials (studies evaluating melatonin in people) in progress. At this point, it is too soon to reach conclusions on whether melatonin is helpful for COVID-19.

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Studies of the effect of melatonin supplements on cancer symptoms or treatment-related side effects have been small and have had mixed results.

Keep in mind that unproven products should not be used to replace or delay conventional medical treatment for cancer. Also, some products can interfere with standard cancer treatments or have special risks for people who’ve been diagnosed with cancer. Before using any complementary health approach, including melatonin, people who’ve been diagnosed with cancer should talk with their health care providers to make sure that all aspects of their care work together.

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People with insomnia have trouble falling asleep, staying asleep, or both. When symptoms last a month or longer, it’s called chronic insomnia.

According to practice guidelines from the American Academy of Sleep Medicine (2017) and the American College of Physicians (2016), there’s not enough strong evidence on the effectiveness or safety of melatonin supplementation for chronic insomnia to recommend its use. The American College of Physicians guidelines strongly recommend the use of cognitive behavioral therapy for insomnia (CBT-I) as an initial treatment for insomnia.

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Shift work that involves night shifts may cause people to feel sleepy at work and make it difficult to sleep during the daytime after a shift ends.

According to two 2014 research reviews, studies on whether melatonin supplements help shift workers were generally small or inconclusive.

The first review looked at 7 studies that included a total of 263 participants. The results suggested that (1) people taking melatonin may sleep about 24 minutes longer during the daytime, but (2) other aspects of sleep, such as time needed to fall asleep, may not change. The evidence, however, was considered to be of low quality.
The other review looked at 8 studies (5 of which were also in the first review), with a total of 300 participants, to see whether melatonin helped promote sleep in shift workers. Six of the studies were high quality, and they had inconclusive results. The review did not make any recommendations for melatonin use in shift workers.

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For melatonin supplements, particularly at doses higher than what the body normally produces, there’s not enough information yet about possible side effects to have a clear picture of overall safety. Short-term use of melatonin supplements appears to be safe for most people, but information on the long-term safety of supplementing with melatonin is lacking.

Also keep in mind:

Interactions with medicines

As with all dietary supplements, people who are taking medicine should consult their health care providers before using melatonin. In particular, people with epilepsy and those taking blood thinner medications need to be under medical supervision when taking melatonin supplements.

Possible allergic reaction risk

There may be a risk of allergic reactions to melatonin supplements.

Safety concerns for pregnant and breastfeeding women

There’s been a lack of research on the safety of melatonin use in pregnant or breastfeeding women.

Safety concerns for older people

The 2015 guidelines by the American Academy of Sleep Medicine recommend against melatonin use by people with dementia.
Melatonin may stay active in older people longer than in younger people and cause daytime drowsiness.

Melatonin is regulated as a dietary supplement

In the United States, melatonin is considered a dietary supplement. This means that it’s regulated less strictly by the Food and Drug Administration (FDA) than a prescription or over-the-counter drug would be. In several other countries, melatonin is available only with a prescription and is considered a drug.

Products may not contain what’s listed on the label

Some melatonin supplements may not contain what’s listed on the product label. A 2017 study tested 31 different melatonin supplements bought from grocery stores and pharmacies. For most of the supplements, the amount of melatonin in the product didn’t match what was listed on the product label. Also, 26 percent of the supplements contained serotonin, a hormone that can have harmful effects even at relatively low levels.

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In addition to issues mentioned above, there are some things to consider regarding melatonin’s safety in children.

Parents considering giving their children melatonin should first speak with a health care provider about melatonin use in children.
A 2023 study found that 22 out of 25 over-the-counter melatonin gummy products were inaccurately labeled. One product did not contain detectable levels of melatonin. In the remaining products, the melatonin levels ranged from 74 to 347 percent of the labeled quantity (i.e., up to almost 3.5 times more melatonin than reported on the label). Most had more than the label said, with the majority containing between 1.2 to 1.7 times more melatonin than the amount listed.
Parents need to ensure safe storage and appropriate use of melatonin supplements. Based on case surveillance data, a 2024 report by the U.S. Centers for Disease Control and Prevention (CDC) estimated that from 2019 to 2022, 11,000 emergency department visits were for unsupervised melatonin ingestion by children 5 years and younger. The report noted that many of the incidents involved ingestion of flavored products such as gummies and emphasized the importance of keeping medications and supplements out of children’s reach and sight.
A 2022 study indicated that U.S. sales of melatonin—which is widely available in tablet, capsule, liquid, and gummy formulations—increased by about 150 percent between 2016 and 2020. The study authors said that the increase in sales, availability, and widespread use of melatonin in the United States has likely resulted in increased access to melatonin among children in the home.
The 2022 study also showed that the number of reports to U.S. poison control centers about people 19 years and younger who took melatonin increased from 8,337 in 2012 to 52,563 in 2021. Over the 10-year period, the number of reports increased each year. Hospitalizations and serious outcomes from melatonin ingestion by people 19 years and younger also increased over the 10 years. Most hospitalizations involved teenagers who had intentionally taken melatonin overdoses, and the largest increase in hospitalizations occurred in children 5 years and younger.

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Most of the calls to poison control centers—94.3 percent—were for children 5 years and younger who accidentally consumed melatonin products in their homes.
Data from the calls show that most of the people who had taken melatonin—82.8 percent—did not have any symptoms. Among those who did have symptoms, gastrointestinal, cardiovascular, or symptoms related to the central nervous system were the most common.
Of the 4,097 people who were hospitalized over the 10-year period, 287 needed intensive care.
Five individuals required mechanical ventilation, and two children younger than age 2 died, but the data from the poison control centers did not show whether the two deaths were caused by a melatonin overdose or another cause.

Melatonin supplements at normal doses appear to be safe for most children for short-term use, but there aren’t many studies on children and melatonin. Also, there’s little information on the long-term effects of melatonin use in children. Because melatonin is a hormone, it’s possible that melatonin supplements could affect hormonal development, including puberty, menstrual cycles, and overproduction of the hormone prolactin, but we don’t know for sure.

Possible melatonin supplement side effects reported in children have usually been mild and have included:

Increased bedwetting or urination in the evening

.header_greentext{color:green!important;font-size:24px!important;font-weight:500!important;}.header_bluetext{color:blue!important;font-size:18px!important;font-weight:500!important;}.header_redtext{color:red!important;font-size:28px!important;font-weight:500!important;}.header_darkred{color:#803d2f!important;font-size:28px!important;font-weight:500!important;}.header_purpletext{color:purple!important;font-size:31px!important;font-weight:500!important;}.header_yellowtext{color:yellow!important;font-size:20px!important;font-weight:500!important;}.header_blacktext{color:black!important;font-size:22px!important;font-weight:500!important;}.header_whitetext{color:white!important;font-size:22px!important;font-weight:500!important;}.header_darkred{color:#803d2f!important;}.Green_Header{color:green!important;font-size:24px!important;font-weight:500!important;}.Blue_Header{color:blue!important;font-size:18px!important;font-weight:500!important;}.Red_Header{color:red!important;font-size:28px!important;font-weight:500!important;}.Purple_Header{color:purple!important;font-size:31px!important;font-weight:500!important;}.Yellow_Header{color:yellow!important;font-size:20px!important;font-weight:500!important;}.Black_Header{color:black!important;font-size:22px!important;font-weight:500!important;}.White_Header{color:white!important;font-size:22px!important;font-weight:500!important;} What are the side effects of melatonin?

A 2015 review on the safety of melatonin supplements indicated that only mild side effects were reported in various short-term studies that involved adults, surgical patients, and critically ill patients. Some of the mild side effects that were reported in the studies included:

The possible long-term side effects of melatonin use are unclear.

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Remember that even though the FDA regulates dietary supplements, such as melatonin, the regulations for dietary supplements are different and less strict than those for prescription or over-the-counter drugs.
Some dietary supplements may interact with medicines or pose risks if you have medical problems or are going to have surgery.
If you’re pregnant or nursing a child, it’s especially important to see your health care provider before taking any medicine or supplement, including melatonin.
If you use dietary supplements, such as melatonin, read and follow label instructions. “Natural” doesn’t always mean “safe.” For more information, see Using Dietary Supplements Wisely .
Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions.

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Nccih clearinghouse.

The NCCIH Clearinghouse provides information on NCCIH and complementary and integrative health approaches, including publications and searches of Federal databases of scientific and medical literature. The Clearinghouse does not provide medical advice, treatment recommendations, or referrals to practitioners.

Toll-free in the U.S.: 1-888-644-6226

Telecommunications relay service (TRS): 7-1-1

Website: https://www.nccih.nih.gov

Email: [email protected] (link sends email)

Know the Science

NCCIH and the National Institutes of Health (NIH) provide tools to help you understand the basics and terminology of scientific research so you can make well-informed decisions about your health. Know the Science features a variety of materials, including interactive modules, quizzes, and videos, as well as links to informative content from Federal resources designed to help consumers make sense of health information.

Explaining How Research Works (NIH)

Know the Science: How To Make Sense of a Scientific Journal Article

Understanding Clinical Studies (NIH)

A service of the National Library of Medicine, PubMed® contains publication information and (in most cases) brief summaries of articles from scientific and medical journals. For guidance from NCCIH on using PubMed, see How To Find Information About Complementary Health Approaches on PubMed .

Website: https://pubmed.ncbi.nlm.nih.gov/

NIH Clinical Research Trials and You

The National Institutes of Health (NIH) has created a website, NIH Clinical Research Trials and You, to help people learn about clinical trials, why they matter, and how to participate. The site includes questions and answers about clinical trials, guidance on how to find clinical trials through ClinicalTrials.gov and other resources, and stories about the personal experiences of clinical trial participants. Clinical trials are necessary to find better ways to prevent, diagnose, and treat diseases.

Website: https://www.nih.gov/health-information/nih-clinical-research-trials-you

National Heart, Lung, and Blood Institute (NHLBI)

The NHLBI Health Information Center provides information to health professionals, patients, and the public about heart, lung, and blood diseases and sleep disorders and accepts orders for publications.

P.O. Box 30105 Bethesda, MD 20824-0105

Toll-free in the U.S.: 1-877-NHLBI4U (1-877-645-2448)

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Auger RR, Burgess HJ, Emens JS, et al. Clinical practice guideline for the treatment of intrinsic circadian rhythm sleep-wake disorders: advanced sleep-wake phase disorder (ASWPD), delayed sleep-wake phase disorder (DSWPD), non-24-hour sleep-wake rhythm disorder (N24SWD), and irregular sleep-wake rhythm disorder (ISWRD). An update for 2015. Journal of Clinical Sleep Medicine . 2015;11(10):1199-1236.
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Brasure M, MacDonald R, Fuchs E, et al. Management of insomnia disorder . Comparative Effectiveness Reviews no. 159. Rockville, MD: Agency for Healthcare Research and Quality; 2015. AHRQ publication no. 15(16)-EHC027-EF.
Bruni O, Alonso-Alconada, Besag F, et al. Current role of melatonin in pediatric neurology: clinical recommendations. European Journal of Paediatric Neurology . 2015;19(2):122-133.
Chen WY, Giobbie-Hurder A, Gantman K, et al. A randomized, placebo-controlled trial of melatonin on breast cancer survivors: impact on sleep, mood, and hot flashes. Breast Cancer Research and Treatment . 2014;145(2):381-388.
Del Fabbro E, Dev R, Hui D, et al. Effects of melatonin on appetite and other symptoms in patients with advanced cancer and cachexia: a double-blind placebo-controlled trial. Journal of Clinical Oncology . 2013;31(10):1271-1276.
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Masters A, Pandi-Perumal SR, Seixas A, et al. Melatonin, the hormone of darkness: from sleep promotion to Ebola treatment. Brain Disorders & Therapy . 2014;4(1):1000151.
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Reiter RJ, Rosales-Corral SA, Tan D-X, et al. Melatonin, a full service anti-cancer agent: inhibition of initiation, progression and metastasis. International Journal of Molecular Sciences . 2017;18(4):E843.
Sletten TL, Magee M, Murray JM, et al. Efficacy of melatonin with behavioural sleep-wake scheduling for delayed sleep-wake phase disorder: a double-blind, randomised clinical trial. PLoS Medicine . 2018;15(6):e1002587.
Tordjman S, Chokron S, Delorme R, et al. Melatonin: pharmacology, functions and therapeutic benefits. Current Neuropharmacology . 2017;15(3):434-443.
Vural EMS, van Munster BC, de Rooij SE. Optimal dosages for melatonin supplementation therapy in older adults: a systematic review of current literature. Drugs & Aging . 2014;31(6):441-451.
Wilt TJ, MacDonald R, Brasure M, et al. Pharmacologic treatment of insomnia disorder: an evidence report for a clinical practice guideline by the American College of Physicians. Annals of Internal Medicine . 2016;165(2):103-113.

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NCCIH thanks D. Craig Hopp, Ph.D., and David Shurtleff, Ph.D., NCCIH, for their review of this publication.

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Does Exercise Boost Your Immune System?

You can use fitness to your immune system's advantage—here's how.

You can boost your immune system with stress management and a balanced diet. But exercise also boosts your immune system, supporting your overall health.

Of course, lacing your sneakers for a run can sometimes feel like the last thing you want to do. But the simple act of moving your body more can provide a powerful tool for fighting infection. The catch? Not all exercise is entirely helpful to your immune system .

To explain the connection between exercise and immunity, Health spoke with experts who have studied exercise's effect on the immune system. Here's how to make the most of your workouts for your overall health.

How Does Exercise Boost Your Immune System?

In addition to improving your mental health, a 2019 scientific review in the Journal of Sport and Health Science found that exercise can improve your immune response, lower illness risk, and reduce inflammation.

The study looked at "acute exercise," meaning moderate to vigorous intensity lasting less than an hour. (The study mainly examined walking, which could also mean an elliptical workout, a spin class, or even a run.)

Study author David Nieman , DrPH , a professor in the department of biology at Appalachian State University and director of the university's Human Performance Laboratory, told Health that typically, people only have a small number of immune cells circulating the body. Those cells prefer to hang out in lymphoid tissues and organs like the spleen, where your body kills viruses, bacteria, and other microorganisms that cause disease.

Increases Blood and Lymph Flow

Because exercise increases blood and lymph flow as your muscles contract, it also increases the circulation of immune cells, making them roam the body at a higher rate and higher numbers, said Dr. Nieman. Specifically, exercise helps to recruit highly specialized immune cells—such as natural killer cells and T cells—find pathogens (like viruses) and wipe them out.

In Dr. Nieman's 2019 review, participants who took a 45-minute brisk walk experienced this uptick of immune cells floating around the body for up to three hours after the walk.

Better Immune Response With Consistency

While you get an immediate response from your immune system when you exercise, that will eventually go away—unless, that is, you keep working out consistently . "If you go out for 45 minutes of exercise the next day, this all happens again," said Dr. Nieman. "It all adds up as time goes on."

Another study by Dr. Nieman and his team found that those who did aerobic exercise five or more days a week lowered the number of upper respiratory tract infections (like the common cold) over 12 weeks by more than 40%.

In 2022, research published in the British Journal of Sports Medicine looked at 16 studies of people who stayed physically active during the pandemic. The researchers found that exercising was associated with a lower risk of infection and a lower likelihood of severe COVID-19. People from around the world who worked out regularly had a 36% lower risk of hospitalization and a 43% lower risk of death from COVID-19 than those who were not active.

Think of the lasting immune effect of exercise like this, explained Dr. Nieman: Say you have a housekeeper come over to clean your home for 45 minutes most days of the week. The house will look a lot better on that first day than if someone never came. But the more frequently the housekeeper returns, the better and cleaner the house will look.

“Exercise really is a housekeeping activity, where it helps the immune system patrol the body and detect and evade bacteria and viruses,” said Dr. Nieman. So, you can’t necessarily exercise one day here and there and expect to have an illness-clearing immune system. Come back for more movement regularly, and your immune system is better prepared to wipe out sickness-causing germs.

This holds up, even as you get older.

Decreases Inflammation

Another benefit of exercise is that it decreases inflammation in the body—which, in turn, can also improve immunity. Some research noted that exercise can enhance immune function and reduce inflammation .

According to Dr. Nieman, decreased inflammation goes hand-in-hand with immunity. “When immune cells try to function with inflammation, it puts the immune system in a chronically inflamed state too,” said Dr. Nieman, which makes it harder to fight infection. To cut down on inflammation, kick up your activity level.

What's the Best Type of Exercise To Boost Immunity?

There's limited research on the best type of exercise to boost immunity. Most studies, including Dr. Nieman's, looked at aerobic activity —think walking, running, or cycling.

To gain the benefits, it's best to push the pace a bit when walking. "For most people, we're talking about a 15-minute mile," said Dr. Neiman of the average pace that led to promising results in his studies. "That's sufficient stimulus to recruit immune cells into circulation." For other forms of exercise, aim to reach about 70% of your max heart rate , suggested Dr. Nieman.

HIIT Workouts

There's less science on high-intensity interval training workouts (or HIIT, a popular type of exercise) and whether they help your immunity. One study from 2018 published in the journal Arthritis Research & Therapy , which focused on arthritis patients, found that HIIT could improve immune function. Another 2014 study in the Journal of Inflammation Research found that HIIT workouts don't lower immunity.

In general, said Dr. Neiman, interval workouts are likely OK. "Our bodies are used to this back-and-forth nature, even for a few hours, as long as it's not unrelenting high-intensity exercise," said Dr. Neiman.

Strength Training

The same goes for strength training —it likely helps your immune system, but there's less research backing up its benefits on immunity. Adam Jajtner , Ph.D., CSCS , assistant professor of exercise science and physiology at Kent State University, who has also studied exercise and the immune response, touted resistance training as a smart strategy for improving immunity.

However, Dr. Jajtner cautioned against severe muscle-damaging workouts, like lifting super heavy or doing eccentric exercises (slowing down the downward phase of a movement) so that the muscle repair process doesn't compete with your immune function. So, unless you've regularly been keeping up with a workout like CrossFit, now's probably not the time to start a new high-impact strength routine.

Can Exercise Harm Your Immune System?

Like all good things in life, science says you can overdo exercise. Pushing yourself too hard for too long can put you at higher risk of infection—but you have to go pretty far past that " acute " level of training to experience adverse side effects.

For example, previous studies have found that extreme exercise can increase the risk of illness in marathon runners. Dr. Nieman published a 1990 study in the Journal of Sports Medicine and Physical Fitness and a 2007 study in Sports Medicine describing the adverse changes to immunity after marathon-type exertion.

But Dr. Nieman said this negative effect could come into play if you're running at a high intensity for at least a half-marathon distance or cycling or swimming at a challenging pace for about 90 minutes. Any of these longer, more intense activities can cause stress on the body, which could lead to lowered immune function.

"You put yourself in a stressful state, so your immune system reflects that and leads to dysfunction that can last anywhere from a few hours to a few days," said Dr. Nieman. High-intensity activity for more than an hour might not be the best idea right now if you're focusing on keeping your immune system in top shape.

In a 2021 review published in Sports Medicine , researchers looked at potential health problems experienced with ultra-endurance running (UER). The researchers found that, following UER, there is a transient immunosuppression for several hours, which could increase the risk of viral and bacterial infections.

Dr. Jajtner agreed that spending weeks incorporating super high-intensity workouts into your schedule could backfire. "If you're looking at exercise in a chronic sense, there's something we refer to as the J curve—over time, as you continue to exercise at a moderate intensity for weeks to months, your risk for infection will decrease," said Dr. Jajtner. "But if you do excessive and intense exercise, you increase risk of infection."

Exactly how long and how hard you can push yourself before you reach that excessive and intense level of exercise ultimately comes down to how well you're trained, but you might want to focus on maintenance rather than intensity. "Moderate intensity is the best route, but maintaining that activity, in some form or fashion, is going to be key," said Dr. Jajtner.

A Quick Review

While other lifestyle habits like eating fruit, managing stress , and getting quality sleep can also help reduce risk of illness, exercise is an effective way to boost your immune system. People who work out regularly experience fewer infections if they don't push themselves too hard.

It's essential to keep a regular exercise routine and not overdo it. Aerobic workouts like running and cycling are excellent immune boosters. But, if you're super new to exercise (and have your healthcare professional's approval to start a fitness program), walking is a great way to ease into exercise. Dr. Jajtner suggested going out for even 10 minutes two to four times a day. Then work on gradually increasing that time.

The compelling link between physical activity and the body’s defense system. Journal of Sport and Health Science . 2019;8(3):201-217. https://doi.org/10.1016/j.jshs.2018.09.009

Nieman DC, Henson DA, Austin MD, Sha W. Upper respiratory tract infection is reduced in physically fit and active adults. British Journal of Sports Medicine . 2011;45(12):987-992. http://dx.doi.org/10.1136/bjsm.2010.077875

Ezzatvar Y, Ramírez-Vélez R, Izquierdo M, Garcia-Hermoso A. Physical activity and risk of infection, severity and mortality of COVID-19: a systematic review and non-linear dose–response meta-analysis of data from 1 853 610 adults. Br J Sports Med . 2022;56(20):1188-1193.

Campbell JP, Turner JE. Debunking the myth of exercise-induced immune suppression: redefining the impact of exercise on immunological health across the lifespan. Front Immunol . 2018;9:648. doi: 10.3389/fimmu.2018.00648

Sellami M, Bragazzi NL, Aboghaba B, Elrayess MA. The impact of acute and chronic exercise on immunoglobulins and cytokines in elderly: insights from a critical review of the literature. Front Immunol . 2021;0. https://doi.org/10.3389/fimmu.2021.

Bartlett DB, Willis LH, Slentz CA, et al. Ten weeks of high-intensity interval walk training is associated with reduced disease activity and improved innate immune function in older adults with rheumatoid arthritis: a pilot study. Arthritis Research & Therapy . 2018;20(1):127.

Zwetsloot KA, John CS, Lawrence MM, Battista RA, Shanely RA. High-intensity interval training induces a modest systemic inflammatory response in active, young men. J Inflamm Res . 2014;7:9-17. doi: 10.2147/JIR.S54721

Scheer, V., Tiller, N.B., Doutreleau, S. et al. Potential Long-Term Health Problems Associated with Ultra-Endurance Running: A Narrative Review. Sports Med 52, 725–740 (2022). https://doi.org/10.1007/s40279-021-01561-3

Why Do I Get Sick So Often? 1 of 10 Medically reviewed by Jonathan B. Jassey, DO
How To Boost Your Immune System 2 of 10 Medically reviewed by Corinne Savides Happel, MD
FYI: Your Immune System Can Really Benefit from Exercise Now—But There's a Right Amount 3 of 10 Medically reviewed by Farah Khan, MD
Is Your Sleep Schedule Protecting You Against Getting Sick? 4 of 10 By Kaitlin Sullivan
What To Know About 'Immune Boosting' Supplements 6 of 10 Medically reviewed by Arno Kroner, DAOM
10 Health-Boosting Benefits of Elderberry 7 of 10 Medically reviewed by Suzanne Fisher, RD
Get Ahead of Cold Season With This Cold-Preventing Supplement 8 of 10 Medically reviewed by Kristie Reed, PharmD
Is Wellness Formula Safe? 9 of 10 Medically reviewed by Arno Kroner, DAOM
A Zinc Supplement Might Help You Escape Cold and Flu Season Unscathed—Our RD Offers Her Picks 10 of 10 Medically reviewed by Kristie Reed, PharmD

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Your Kidneys & How They Work

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Why are the kidneys important?

How do my kidneys work, how does blood flow through my kidneys, clinical trials.

The kidneys are two bean-shaped organs, each about the size of a fist. They are located just below the rib cage, one on each side of your spine.

Healthy kidneys filter about a half cup of blood every minute, removing wastes and extra water to make urine . The urine flows from the kidneys to the bladder through two thin tubes of muscle called ureters, one on each side of your bladder. Your bladder stores urine. Your kidneys, ureters, and bladder are part of your urinary tract .

The urinary tract, showing the kidneys, ureters, bladder, and urethra.

Your kidneys remove wastes and extra fluid from your body. Your kidneys also remove acid that is produced by the cells of your body and maintain a healthy balance of water, salts, and minerals—such as sodium , calcium , phosphorus , and potassium —in your blood.

Without this balance, nerves, muscles, and other tissues in your body may not work normally.

Your kidneys also make hormones that help

control your blood pressure
make red blood cells
keep your bones strong and healthy

Watch a video about what the kidneys do .

Each of your kidneys is made up of about a million filtering units called nephrons. Each nephron includes a filter, called the glomerulus , and a tubule . The nephrons work through a two-step process: the glomerulus filters your blood, and the tubule returns needed substances to your blood and removes wastes.

Drawing of a nephron showing that a blood vessel from the renal artery leads to the glomerulus before branching across the u-shaped tubule and leading to the renal vein.

The glomerulus filters your blood

As blood flows into each nephron, it enters a cluster of tiny blood vessels—the glomerulus. The thin walls of the glomerulus allow smaller molecules, wastes, and fluid—mostly water—to pass into the tubule. Larger molecules, such as proteins and blood cells, stay in the blood vessel.

The tubule returns needed substances to your blood and removes wastes

A blood vessel runs alongside the tubule. As the filtered fluid moves along the tubule, the blood vessel reabsorbs almost all of the water, along with minerals and nutrients your body needs. The tubule helps remove excess acid from the blood. The remaining fluid and wastes in the tubule become urine.

Blood flows into your kidney through the renal artery . This large blood vessel branches into smaller and smaller blood vessels until the blood reaches the nephrons. In the nephron, your blood is filtered by the tiny blood vessels of the glomeruli and then flows out of your kidney through the renal vein.

Your blood circulates through your kidneys many times a day. In a single day, your kidneys filter about 150 quarts of blood. Most of the water and other substances that filter through your glomeruli are returned to your blood by the tubules. Only 1 to 2 quarts become urine. Children produce less urine than adults, and the amount produced depends on their age.

A human kidney, with arrows showing where unfiltered blood enters the kidney and filtered blood leaves the kidney. Wastes and extra water leave the kidney through the ureter to the bladder as urine.

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and other components of the National Institutes of Health (NIH) conduct and support research into many diseases and conditions.

What are clinical trials, and are they right for you?

Clinical trials are part of clinical research and at the heart of all medical advances. Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. Find out if clinical trials are right for you .

What clinical trials are open?

Clinical trials that are currently open and are recruiting can be viewed at www.ClinicalTrials.gov .

This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts.

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Why (and how) should I keep a research journal?
Keeping a research journal (or research diary) is simple, and it can do big things for you: 1. It will save you time. You'll know where you searched, which keywords worked best, what you found and how you plan to use each source in your paper or presentation. Have you ever lost that perfect article, then couldn't find it again?A research journal will help you get back to it.
Why You Should Journal During Your Research Journey
Most research journals aim to reflect on the research process, seek a deeper understanding of the topic at hand, and keep a record of the research journey for later review. With these noble aims in mind, ... Keeping a research journal will help you get into the practice of writing and continuing to write in a no‑pressure situation, which is ...
Keeping a research journal that works for you
Myth 1: Research journaling is to accompany the research process. Well, yes and no. In many research methods handbooks and dissertation modules, we are indeed told to maintain a research journal to ensure we are working reflexively, to develop our positionality statement and, of course, to record anything that is important to the research process.
13.5 Research Process: Making Notes, Synthesizing ...
As it does for many of those students, a research log for your ideas and sources will help you keep track of the scope, purpose, and possibilities of any research project. A research log is essentially a journal in which you collect information, ask questions, and monitor the results. ... You can combine these with your research log, or you can ...
What is the purpose of research journal
By keeping a research journal - whether digital or a physical notebook - you can maintain a consistent habit of writing. b. Facilitating a breakthrough. Research journals can help facilitate highly effective and powerful research breakthroughs! The act of actively reflecting on and writing about an issue you are stuck on can help you work ...
Keeping a Research Journal
Keeping a research journal is simple. First, create a new Word document. As you do your research, take note of the correct citation of each source. Write a short summary of the source, including any important notes (ie this source contains a lot of data). Finally, write any quotes that stand out. Make sure to put the quotes in quotation marks ...
How to keep and organize a research journal/log/diary/notebook?
I have read in multiple places that it is a good practice as an academic to keep a research journal.For example, Marie desJardins' paper How to Succeed in Graduate School: A Guide for Students and Advisors says:. Keeping a journal of your research activities and ideas is very useful.
Keep a research journal: It is important
July 3, 2013June 14, 2020 Dr. Anuja Cabraal Reflexive research, Research Design, Research Journal, Research methods. Keep a research journal: It is important. Keeping a research journal can be a very powerful research tool. Many great minds and historical figures used to journal, including Albert Einstein, Marie Curie, Charles Darwin, Thomas ...
What is a Research Journal?
PURPOSE: Research journals communicate the results of research in the field of study covered by the journal. Research articles reflect a systematic and thorough study of a single topic, often involving experiments or surveys. Research journals may also publish review articles and book reviews that summarize the current state of knowledge on a ...
Using academic journal articles for research and study
Journal articles allow researchers to communicate their discoveries, theories, and insights to the academic community and contribute to the advancement of knowledge within their respective fields. Because of their academic approach, including rigorous research and peer-review, they are considered scholarly sources when used and cited in research.
PDF Keeping a Research Journal for Your Scholarly Project
General guidelines for keeping a research journal. Keep the research journal together. Whether the journal is electronic or hardcopy, it should stay together. Having pages of research journal scattered over multiple locations or in multiple files can defeat the purpose: to keep your thoughts about your project together, for easy access.
How to find the right journal for your research (using ...
Conversely, the right journal can help you showcase your research to the world in an environment consistent with your values. Keep reading to learn how solutions like Journal Citation Reports™ (JCR) and Master Journal List can help you find the right journal for your research in the fastest possible time. What to look for in a journal and why
7 benefits of keeping a journal
How journaling can help you. From scientists to artists — and everyone in between — keeping a journal can be an important self-care practice. In fact, journaling can help you in the following ways. Achieve goals. When you use your journal to write down your goals, you can keep better track of your intentions.
How to keep up with the scientific literature
Advertisement. Keeping up is essential, no doubt about it. To be able to provide novel results, you have to know what has been done before you. Plus, you want to benefit from all the ideas, data, and interpretations that have accumulated in the literature right up to that point. But it's certainly hard to keep up.
Health Encyclopedia
This will help you to write in your journal regularly. Make it easy. Keep a pen and paper handy at all times. Then when you want to write down your thoughts, you can. You can also keep a journal on your smartphone. Write or draw whatever feels right. Your journal doesn't need to follow any certain structure.
The Power of Journaling
Journaling may be a way of "hacking into" the brain, helping us be more mindful of the positive. But the effects of journaling can also be more dramatic. In a 2013 study published in the ...
10 Good Reasons to Keep a Journal
A diary is a personal journal where you can reflect on your thoughts, experiences, and emotions. Making this a stable part of your daily routine can help improve mental, emotional, and physical ...
Why Should I Journal: 16 Reasons Why Journaling Can Benefit You
4. Idea generation: Jotting down ideas for projects or tasks in your journal can help you stay organised and remember important details and deadlines. 5. Brainstorming: If you're feeling overwhelmed or stuck on a particular task, journaling can help you brainstorm and come up with new ideas and solutions.
How Journaling Can Help You in Hard Times
But in the past 30 years, hundreds of studies have uncovered the benefits of putting pen to paper with your deepest thoughts and feelings. According to that research, journaling may help ease our distress when we're struggling. In a 2006 study, nearly 100 young adults were asked to spend 15 minutes journaling or drawing about a stressful ...
Keeping a Journal Can Be Good for Your Emotional Health
Some research even suggests that journaling can increase your physical health. It may boost your immune system, and it can certainly help manage stressful events and experiences, thus decreasing ...
What's All This About Journaling?
Keeping a journal, according to Dr. Pennebaker, helps to organize an event in our mind, and make sense of trauma. When we do that, our working memory improves, since our brains are freed from the ...
18 Ways We Can Help Advance Your Research
Maybe it's time to try a citation manager! Zotero is a free, easy-to-use, open-source tool to help you collect, organize, cite, and collaborate on research. Zotero connects easily with Microsoft Word and Google Docs so you can insert citations directly in your text and automatically generate a reference list. We Also Support Your Teaching!
Browse journals and books
Help. Search. My account. Crawler Account - Bing ... Find more opportunities to publish your research: Browse Calls for Papers beta. Browse 5,060 journals and 35,600 books. A; A Review on Diverse Neurological Disorders. Pathophysiology, Molecular Mechanisms, and Therapeutics. Book ... The Nuclear Research Foundation School Certificate ...
8 Services That Will Help You Do Your Best Work as a Researcher
See how we keep you on a path of success. 1: Journal Suggester. When you're preparing to publish, selecting a journal from the thousands of scholarly journals out there can feel daunting. The Springer Nature Journal Suggester makes it easy to find the best fit for your research with journal matching technology.
Chronic stress puts your health at risk
Keep a journal. Write about your thoughts or what you're grateful for in your life. ... A counselor can help you learn specific coping skills to manage stress. ... you can have peace of mind, fewer stressors and less anxiety, a better quality of life, improvement in conditions such as high blood pressure, better self-control and focus, and ...
Positive thinking: Reduce stress by eliminating negative self-talk
Positive thinking often starts with self-talk. Self-talk is the endless stream of unspoken thoughts that run through your head. These automatic thoughts can be positive or negative. Some of your self-talk comes from logic and reason. Other self-talk may arise from misconceptions that you create because of lack of information or expectations due ...
Stress and Heart Health
Exercising regularly. It can relieve stress, tension, anxiety and depression. Consider a nature walk, meditation or yoga. Making time for friends and family. It's important to maintain social connections and talk with people you trust. Getting enough sleep. Adults should aim for seven to nine hours a night.
Melatonin: What You Need To Know
Melatonin is a hormone that your brain produces in response to darkness. It helps with the timing of your circadian rhythms (24-hour internal clock) and with sleep. Being exposed to light at night can block melatonin production. Research suggests that melatonin plays other important roles in the body beyond sleep.
Does Exercise Boost Your Immune System?
In 2022, research published in the British Journal of Sports Medicine looked at 16 studies of people who stayed physically active during the pandemic. The researchers found that exercising was ...
Your Kidneys & How They Work
Clinical trials are part of clinical research and at the heart of all medical advances. Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. Find out if clinical trials are right for you.

Q. Why (and how) should I keep a research journal?

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