Give me a journal 4 years ago, and I’d just pass it along and regift it. I wasn’t one to write my thoughts down, and felt like it would have been a waste of time. Nowadays, I keep a journal around like it’s my own bible.

But why?

Not only is it great to keep yourself in check, but there are endless benefits from journaling. You can be just a short journal entry away if you’re looking to shift your mindset, finally listen to your own advice, or even relieve stress.

And there’s another thing to remember.

Every single one of us have 1440 minutes in our day. Every single one of us. What’s stopping you from setting aside just 5 minutes of time to take care of yourself? Why not replace 5 minutes of phone time before bed with a 5 minute journal session instead? Read on below to discover how beneficial just a few minutes of journaling a day can be for yourself.

Health Benefits

Journaling goes beyond just gratitude lists and secretly sharing your thoughts. It can have a great impact on your physical health as well. In a study conducted out of New Zealand in 2013, it was found that keeping up with expressive journaling before a medical biopsy had 76% of the group fully heal within 11 days, compared to 42% of the control group.

The subjects wrote about traumatic events for 3 days in a row, and had the biopsy conducted two weeks later. The group that did the journaling experienced physical healing at a quicker rate than those who did not release emotional trauma. It’s incredible to see what an impact from releasing emotional tension can heal yourself not only emotionally, but physically as well.

Another study discovered that expressive writing can lead to a reduction in cortisol, which is a stress hormone. Thus, keeping up with a journal practice can relieve built up emotional tension, but also heal your body. With the additional stress from jobs, our society, or whatever life throws at us, journaling is an excellent way to relieve that tension.

Calm Your Mind

Have you ever had a million different thoughts racing around your mind, and difficulty just following one string of thought? How many times have you heard of how important it is to be in the present moment, yet have difficulty clearing out those anxious thoughts for the future, or ruminations from the past?

What’s really special about writing things down— and yes, I mean actually writing them down on paper, not typing them— it makes your mind focus on what you’re writing in that moment. When you’re focusing on writing each individual word, it helps silence those other pesky thoughts.

How many times do you undergo a stressful situation, and are in need of someone to vent to? Instead of waiting for a friend, or keeping built up inside, take the time to bring out that journal, and write down everything that’s on your mind. It’s a great way to clear out any negative energy, along with being a safe space to vent.

I’ve noticed that I usually don’t listen to my own advice, unless if I write a letter to myself. As silly as this sounds, it slows down your racing mind, and allows you to focus on taking care of yourself. It’s an excellent way of giving yourself some necessary self-compassion.

Shift Your Perspective

How many times have you heard about using a gratitude journal, or writing down what you eat during the day? Journaling is an excellent way to start a new habit that will eventually become a practice.

When you start writing just 5-10 things you’re grateful for each day, that becomes a part of your daily mindset. The more you include these positive thoughts into your journal, you’ll start noticing them flowing into your mind throughout the day.

As said by Oprah, “the tiniest change in perspective can transform a life.” If you’re seeking for a change, let a journal help guide you towards a life full of abundance and prosperity.

With the hustle-and-bustle if our society, it’s easy to forget to take care of yourself.

Do yourself a favor, and start off with writing a journal entry before bed. It doesn’t have to take long, just 5 minutes is more than enough. If you’ve had a stressful day and still need to release any negative thoughts and energy before bed, writing them down is an excellent way to clear your mind.

To strengthen the benefits, think of journaling as a meditative practice. While writing about any emotional experiences, envision yourself releasing that negative energy and tension as you’re writing them down. The benefits of writing them on paper help you feel more accountable, and makes the practice even more meaningful.

Remember, we all have the same 1440 minutes every day. What’s stopping you from just spending 5 minutes to give yourself some self-love?