Do you crash in the afternoon, get a second wind at night, or lie awake with your mind racing?
This is often due to cortisol dysregulation. Cortisol, your main stress hormone, is meant to follow a natural curve — high in the morning, lower at night. But chronic stress flattens or inverts this curve, leaving you depleted during the day and overstimulated at bedtime.
Quick Fix: Try morning light exposure + 5 minutes of breathwork. And shut down screens 1 hour before bed.
Pick a time — morning (to set intention) or evening (to reflect)
Set a timer — start with 5–10 minutes
Write freely — no editing, no judgment
Use prompts if you feel stuck (see below)
Keep your journal private and pressure-free
You don’t need to write full paragraphs. Bullet points, scattered thoughts, or even one sentence is enough.
Use these to start your journaling practice or break through mental fog:
1. What’s taking up the most space in my mind right now?
Release mental noise and see what’s dominating your focus.
2. How do I feel today — physically, emotionally, and mentally?
Connect with yourself holistically.
3. What do I need more of? What do I need less of?
Bring awareness to imbalances in your day/life.
4. What’s one thing I’m avoiding — and why?
Face hidden stressors gently.
5. What would today look like if it went well?
Set a positive direction.
6. What am I proud of myself for this week?
Build confidence and self-trust.
7. What’s draining me that I can let go of?
Energetic boundaries matter.
8. Who or what inspires me right now?
Tap into motivation and hope.
9. What would I say to my younger self?
Create emotional healing through compassion.
10. What does my body need from me today?
Anchor into self-care and somatic awareness.
At the end of the day, open your journal and write everything on your mind — to-dos, worries, things you forgot, anything. Don’t organize it. Just let it out.
Result: Your brain relaxes, sleep improves, and you wake up clearer.
"I didn’t think I had time to journal. But doing it for just 5 minutes before bed helped me stop waking up at 3am with anxiety. I finally feel like I can breathe."
– Rachel, 45
In a world full of noise, journaling is your inner microphone. It’s where you can be honest, messy, reflective — and completely you.
Start with just one prompt today. You might be surprised what comes out — and how much lighter you feel.