If you would have told me 5 years ago that I would be one of those people that actually pulls out a notebook and writes down my feelings, I would have straight up laughed in your face.  Literally.  I didn’t understand the point of journaling, really didn’t feel like I had a whole lot to be thankful for and sure as hell did not want to reflect upon on the life. I was in the process of turning it upside down due to my drinking.

I was always someone that held in my emotions. I didn’t want to burden others with my problems.  I was also very stubborn in the fact that once I made decisions on things, I didn’t want feedback.  I liked to do things my way, so that was easier to do if I kept most things to myself and didn’t let others. So, I kept everything bottled in.  More times than not, this led to me overanalyzing things, not processing things, and getting in a dark spot mentally.

Enter, journaling.  I’ve found that finding effective tools to support my sobriety is essential on my journey.  (Never did I think journaling would be one of those tools, but here we are.) Below are some of the benefits I noticed after implementing journaling into my routine for a few weeks, followed by some of the prompts I would use in early sobriety.

1. Self-Reflection and Awareness

Journaling provides a structured space for self-reflection. By regularly writing about my thoughts, feelings, and experiences, I began to gain deeper insights into why I was doing what I was doing. This heightened self-awareness was crucial in sobriety, as it helped me to identify triggers and scenarios when I was more likely to drink. Understanding these patterns allows me to think through how I would handle those situations as they came up or how I would avoid them completely.

2. Emotional Release

Sobriety can be an emotional rollercoaster. For me, journaling offered a safe outlet for expressing these emotions, whether it was anger, sadness, joy, or frustration. Putting feelings into words can be cathartic, providing relief and preventing emotions from becoming overwhelming. This emotional release helped reduce stress and anxiety, making it easier to navigate the challenges of sobriety.

3. Tracking Progress

My sober journey was a roller coaster of numerous victories and setbacks. Journaling helped me to see my progress over time.  It allowed me to look for a 10,000-foot view. By reflecting on past entries, I could see how far I had come, which was incredibly motivating. It was a tangible record of growth and transformation, reinforcing the positive changes and making me want to keep going.

4. Setting Goals and Accountability

Writing down your goals is proven to enhance your commitment and accountability.  This holds true specifically with your sobriety goals. Journaling helps lay out what I wanted out of this journey and the steps needed to get there. It doesn’t stop there though, by regularly revisiting these goals and tracking progress, I was able to stay focused and motivated. Additionally, journaling about setbacks and strategies for overcoming them fosters a proactive approach to challenges.

5. Cognitive Restructuring

Journaling can aid in cognitive restructuring, a therapeutic technique used in cognitive-behavioral therapy (CBT). This involves identifying and challenging negative thought patterns and replacing them with more positive, realistic ones. Through journaling, individuals can reflect on irrational beliefs and automatic thoughts, reframe them, and develop healthier perspectives that support sobriety.

6. Creativity and Mindfulness

The creative aspect of journaling can be both enjoyable and therapeutic. Whether through free writing, poetry, or drawing, engaging in creative expression can enhance mindfulness and present-moment awareness. This mindfulness helps individuals stay grounded, reducing the urge to escape through substances. It also fosters a deeper connection with oneself, promoting overall well-being.

7. Supportive Reflection

Sharing journal entries with a therapist or support group can provide additional benefits. It opens the door for feedback, support, and guidance from others who understand the challenges of sobriety. This collaborative reflection can offer new perspectives and reinforce the individual’s efforts, making the recovery journey less isolating.

Getting started with journaling in sobriety

For those new to journaling, starting can feel daunting. Here are some tips to help ease into the practice:

Set Aside Time: Dedicate a specific time each day for journaling. Consistency helps make it a habit.

Find a Comfortable Space: Choose a quiet, comfortable spot where you can write without distractions.

Be Honest: Write freely and honestly. This is your private space to express yourself without judgment.

Use Prompts: If you’re unsure what to write about, use prompts such as “What am I grateful for today?” or “What challenges did I face and how did I handle them?”

Reflect Regularly: Periodically review past entries to observe your progress and growth.

Get Excited: I like new things. Sometimes that is my push to start. Here are some journals and accessories I love.

• Sober Journal – Buy Here
• 90 Day Journal with Prompts – Buy Here
• Recovery Planner Pro – Buy Here
• My Favorite Markers – Buy Here

Journaling Prompts for Sobriety

Gratitude Journal:

“What are three things I am grateful for today, and why?”

Daily Reflection:

“What challenges did I face today in my sobriety, and how did I handle them?”

Triggers and Responses:

“What were my triggers today, and what coping strategies did I use to manage them?”

Emotional Check-In:

“How am I feeling right now? What emotions have I experienced today?”

Goal Setting:

“What is one goal I have for my sobriety this week, and what steps will I take to achieve it?”

Progress Reflection:

“How have I grown and changed since I began my journey of sobriety?”

Self-Compassion:

“Write a letter to yourself offering encouragement and compassion for the hard work you’re doing in recovery.”

Positive Affirmations:

“What positive affirmations or statements can I say to myself to reinforce my commitment to sobriety?”

Mindfulness and Presence:

“What are some moments today where I felt fully present and mindful? How can I create more of these moments?”

Future Vision:

“Describe your ideal sober life in detail. What does it look like, feel like, and how does it differ from your past?”

These prompts are designed to facilitate self-exploration, emotional processing, and goal setting, all of which are crucial in maintaining sobriety and fostering personal growth. For me, it has worked best to implement this into my morning routine – (Read more about the benefits of a morning routine here), The most important thing is to just get started and see where it leads.