It is truly a challenge to start a journal, let alone write in it consistently. I’ve been journaling for eight years and have managed to be fairly consistent, though not daily. There have been days, weeks, and even months that I’ve missed, but I always come back to fill the pages with my observations and emotions.

Journaling is not a juvenile activity. It’s a powerful leadership tool used by many great individuals, from Winston Churchill to Anne Frank. For Churchill, journaling helped him navigate the complexities of his role as a statesman, allowing him to better understand himself, his world, and his place in history. In the case of Anne Frank, journaling provided her with a means to cope with the horrors of the Holocaust, offering a safe space to process her emotions and preserve her thoughts for future generations.

I started journaling when I bought a Midori Traveler’s Notebook in Hong Kong. At first, I simply wrote whatever came to mind. I didn’t find it difficult. I followed tips from Julia Cameron’s The Artist’s Way, particularly the idea of “dumping” everything in my head to start. Attending a Mind Mapping seminar years ago also helped me organize my thoughts and keep the flow going.

Another key to my journaling success is reading. I always have plenty to say after reading an essay or a book. After all, they say you can’t write if you don’t read. Reading has been instrumental in shaping my journaling, and even if I can’t pick up a book or article, I make sure to read movie subtitles or anything I can.

So far, journaling has helped me clarify my thoughts. There are days when my mind feels cluttered, overwhelmed with ideas. In those moments, I sit down, grab my pen and notebook, and start reflecting on my priorities. Often, those thoughts evolve into to-do lists.

Those thoughts are just irrational fears. Writing them down helps me to view them logically, free from emotion. Fears can hijack your brain, but labeling them on paper cuts the wire, allowing you to reset yourself.

Journaling doesn’t take much time—only 10 to 20 minutes a day. I do it in the morning, right after breakfast, while sipping my coffee. This gives me time to clear my mind and start the day with a fresh perspective. If mornings are too rushed, journaling before bed works just as well. You can write anything that comes to mind, or even use daily prompts from Google.

You don’t need special tools—just a pen and notebook will do. The most important thing is to start.