The Power of Journaling: Start the Year with Reflection

Life as a science student can be busy, whether you're juggling courses, lab work, assignments, research and personal responsibilities. Journaling can be a supportive habit to help you slow down and reflect. The start of a new year can be the perfect opportunity to build this practice into your routine. 

Just as a scientist observes, records, and reflects on data, journaling invites you to do the same with your own thoughts and experiences. It's a way to step back from information overload, process the year, and approach the next one with clarity.

The Benefits of Journaling

Journaling is more than writing words on a page. It’s a research-backed practice that supports your thinking, emotions, and habits.

• Expressive writing can help organize thoughts, increase focus, and improve cognitive processing (Klein & Boals, 2001).
• Even brief expressive writing can support emotional regulation by reducing stress and improving mood (Burton & King, 2009).
• Journaling can help you reflect on personal habits, track progress, and make intentional changes. One study found that journaling helped reduce students' procrastination (Hensley & Munn, 2020).

Ready to Give Journaling a Try?

Take a few minutes each day to write about your experiences. If you’re unsure where to begin, these prompts can help guide your reflections. Write freely, focusing on self-inquiry instead of grammar or structure.

• Are there habits or mindsets that I can let go of to make space for a healthier, more balanced year?
• Which values do I want to guide my life this year? Which personal strengths can I use more intentionally to support that?
• How do I want to feel as I move through this year? What steps can I take to ensure I maintain a healthy work-life balance and mental clarity?

Daily Prompts

Once you begin your journaling practice, you might consider using the following prompts as a daily check-in with yourself.

• What's one thing I'm grateful for today?
• How do I feel today physically, emotionally and mentally?
• What's something new I learned today?
• What's one thing I can do tomorrow to feel more centered or grounded? 

Start Your Year with Intention

Even great scientists used reflection to cultivate creativity and manage stress. Albert Einstein valued unrushed mornings and long walks, which may have supported idea incubation. Marie Curie may have kept personal journals separate from her research notes, helping her switch perspectives with clarity. These examples serve as reminders that reflection is a valuable tool, just as important as experimental data. 

Whether this is your first January at UBC, you're in the middle of your program, or approaching graduation, taking time to reflect can help you start the year with intention, curiosity, and calm. Take what resonates, adapt it to your style, and return to these prompts anytime you need a pause.

References

Burton, C. M., & King, L. A. (2009). The health benefits of writing about positive experiences: The role of broadened cognition. Psychology & Health, 24, 867–879. 10.1080/08870440801989946

Hensley, L. C., & Munn, K. J. (2020). The power of writing about procrastination: journaling as a tool for change. Journal of Further and Higher Education, 44(10), 1450–1465. 10.1080/0309877X.2019.1702154

Klein, K. & Boals, A. (2001) Expressive writing can increase working memory capacity. Journal of Experimental Psychology: General, 130, 520–533. 10.1037//0096-3445.130.3.520