Reflective journaling gives you an honest look into the mirror, and such authentic awareness not only encourages you to make the right decision, but to do so in a timely manner.

Today’s post is by Dr. Sam Adeyemi, author of the upcoming book, “SHIFTS: 6 Steps to Transform Your Mindset and Elevate Your Leadership”

Did you write down your New Year’s resolution? If so, you’re 10 times more likely to keep it.

If you wrote down one idea and typed out another, which do you think would really stick? You guessed it.

Writing things out with our own hands holds a special place in our hearts — and minds. In fact, I bet many of you reading this right now received a brand new journal or diary as a holiday present. If not, I bet you thought about buying one as a gift. A new year signifies renewal, and keeping a journal always feels like a healthy and rewarding way to begin a new chapter or start a new journey.

And our assumptions are absolutely correct. Studies of psychotherapy practices have proven time and time again that self-writing can be transformative. What’s more, these benefits aren’t confined to acute medical situations. In the business world, “constructive self-talk” is directly linked with effective leadership and an increase in overall creativity, making journaling an essential tool for the most successful executives.

But why? What is it about keeping a journal — simply writing things down — that can turn the tide for even the most struggling executives? I’ve spent decades advising successful business leaders around the world, and there are four clear-cut reasons I tell all of them to start journaling right away.

1. Journaling provides clarity when dealing with the present.

Do you remember those “You Are Here” maps that used to mark the entrances of shopping malls across America? After a few steps inside, you were immediately confronted by a two-tone, two-dimensional map with a giant star labeled “You Are Here.” If you had just arrived at the mall for the first time — as was often the case — these maps were at least momentarily useless. Without any real context, you couldn’t really make sense of what was in front of you, and the “You Are Here” felt almost like a mockery to those who had no idea where “here” actually was.

If you want to know where you’re headed, you need to know where you are. If you want to know where you are, you need to know where you’ve been. Executives need a clear, high-level look at every situation that extends into the future and back to the past. They don’t simply need to know “We Are Here.” They also need to know “We Were There” and “We Will Be Here,” and they might even need to draw a line that unites all three.

Journaling makes this possible. It reinforces your recollection, promotes more comprehensive cognitive processing, and triggers more brain activity across the board — all while taking less time than typing things into a phone or computer. Essentially, journaling draws you a better map for navigating your metaphorical mall. A map in three dimensions with crystal clear context.

2. Journaling promotes mental well-being.

For many business leaders, mental health and personal well-being are at an all-time low. More than three-quarters of all US workers reported significant work-related distress in the last year, and over half of all managers say they feel “burned out” at the end of any given workday.

These heightened levels of stress not only threaten your organization’s working culture as a whole, but they also undercut the effectiveness of your leadership. Absent any healthy outlets for their distress, nearly 70% of executives say burnout is affecting their ability to make critical decisions. Since these high-level decisions greatly influence every aspect of the organization, it is imperative they are made from a place of clarity and personal safety.

Expressive and reflective journaling is one way to get there. Self-writing can help individuals cope with stressful events and soothe their own latent anxiety. These mental health outcomes could be transformative for most modern executives. Even leaders in neuroscience are sounding the trumpet about the big benefits of leadership journaling.

3. Journaling naturally supports more comprehensive CPD.

Have you ever heard of the term “phototropism”? To be honest, neither had I until somewhat recently. Phototropism is the scientific name for the process by which plants naturally bend toward sunlight, and it’s a big part of their survival mechanisms.

Likewise, continuing professional development (CPD) is essential to the survival of any organization. Studies in both education and medicine revealed an almost-immediate performance dropoff when CPD was neglected by an individual or team. Conversely, routine journaling documents personal growth and makes CPD a very public part of the organization’s working culture.

So, who needs to step up? The professional development practices of an organization’s leadership have a direct impact on CPD as a whole. As such, the most successful executives put CPD at the top of their personal list of priorities. All leadership journaling should include detailed CPD records, including successes, failures, and reported benefits. Such a paper trail sets the tone and makes any formal CPD auditing process seamless and straightforward.

4. Journaling replaces reactive leadership with proactive leadership.

In Back to the Future II, Marty McFly unleashes a universe of problems when he steals a sports almanac from 2015. The almanac eventually finds its way back to 1985 in the hands of his nemesis, Biff Tannen, and the consequences are disastrous. Marty steals the almanac knowing how high the risks are for something terrible to happen. So why does he do it? Because the book holds knowledge about the future, and there are few things more tempting than your own crystal ball.

Routine journaling isn’t a time machine, and it isn’t going to help you place a bet on the next World Series. That said, it does offer something almost equally valuable to the modern executive: the ability to be more proactive in one’s leadership. Reflective journaling gives you an honest look into the mirror, and such authentic awareness not only encourages you to make the right decision, but to do so in a timely manner.

Atlanta-based Dr. Sam Adeyemi (SAY: Ah Day yeh me) is CEO of Sam Adeyemi, GLC, Inc. and founder and executive director of Daystar Leadership Academy (DLA). More than 52,000 alumni have graduated from DLA programs, and more than 3 million CEOs and high performing individuals follow him on top social media sites. He is the author of “Dear Leader: Your Flagship Guide to Successful Leadership.” His upcoming book, “SHIFTS: 6 Steps to Transform Your Mindset and Elevate Your Leadership” (Wiley, Feb 2025), is now available for preorder. Dr. Sam holds a Doctorate in Strategic Leadership from Virginia’s Regent University, and is a member of the International Leadership Association. He and his wife, Nike (say Nee keh) have three children. Learn more at SamAdeyemi.com.

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