Master This Life-Changing Journalling Technique And Get Your Day Off To The Best Start

How do you start the day? For most of us, the answer is groggily pull off the covers, get ready in a rush, and head out the door without so much as a passing thought about how we’re feeling or what’s on our minds.

From the second we open our eyes, we experience an avalanche of thoughts – some good some bad – that dominate each and every moment. And sometimes, when left unchecked, it can be really difficult to hear above the noise.

That’s where morning pages come in.

If you’ve ever felt overwhelmed by mental clutter, then morning pages – a popular wellbeing practice – might be the answer.

What are morning pages?

The clue is in the name. Morning pages are three pages of longhand stream-of-consciousness writing. They are ideally completed as soon as you wake up and act as a kind of brain dump: allowing you to get all your thoughts down on paper.

The process is about writing down whatever crosses your mind in that moment without editing and self-judgment.

The technique was created by Julia Cameron, author of The Artist’s Way, to help aspiring writers unleash creativity. It’s since been co-opted by personal development fans for wellbeing purposes.

It might lead to achy wrists, but you can be rest assured it will have a positive impact on your mental and emotional wellbeing.

What are the benefits of morning pages?

Clears the mental clutter

Have you ever felt that your brain is just too full? That you have so many thoughts whirring around in your head all at once that it makes it hard to think?

Instead of being present, you’re thinking about the laundry you have to do and that deadline you have to meet. Chances are you’re fixating on some of your worries and insecurities too.

Morning pages can provide that ‘brain dump’ so many of us need. They can help you clear out a whole lot of that mental clutter and go about your day with more mindfulness and clarity.

Great for mental health

Ever been told you’re a born worrier? Good news: morning pages can be incredibly beneficial for anxiety. Anxiety and overthinking often go hand in hand and you might find you are often consumed and overwhelmed by your thoughts.

Getting everything out on paper can be incredibly grounding. It gives those anxious thoughts less power and empowers you to see things more clearly, without nervous energy holding you back.

Sets the tone for the day ahead

Morning pages can improve your mood and dictate how you approach the day in front of you. If you clear out negativity and focus on gratitude first thing you’re more likely to carry that attitude throughout your day.

If you spend time working through some mental blocks, you’ll probably bring a sense of achievement and progress into your day too. You might even feel physically and mentally lighter.

Instead of being plagued by what ails you, you’re taking control of the next 24 hours and deciding to be happy. If you let it, that energy will feed into your whole day. Pretty cool, huh?

You can express yourself openly and honestly  

Have we mentioned that morning pages are ace in terms of self-expression? If you feel stifled in other areas of your life, morning pages can provide an opportunity for you to freely express yourself without censorship or fear of judgment.

This means you can process complicated and difficult emotions – and eventually move passed them – without worrying about what others think.

How to master morning pages

Give them a dedicated space

Yes, that means purchasing a shiny new notebook, one that you’re excited to pick up each and every morning. In terms of practicality, lined is best.

Opt for a notebook that gives you ample space to write to your heart’s content. And if you’re worried about prying eyes, consider buying a diary with a lock.

Whatever you do, don’t type up your morning pages on a computer. It’s the slowness of longhand writing that really draws out your creativity and allows you to connect to the present moment.

Do it first thing

… no excuses! Set your alarm 20 minutes earlier than usual (or longer if you feel you need more time) and commit to doing this every day before you do anything else in the mornings, like getting ready for work or making your breakfast.

Other activities will only provide a distraction and may increase the likelihood of you not doing your morning pages at all. Open your eyes, take a few deep breaths, and put pen to paper. That’s your new rule.

Tap into your stream of consciousness

Now for the fun part. Getting everything out on paper. You might be wondering what to write. The answer? Literally anything that’s on your mind. Maybe you’re worried about the day ahead, feeling grateful for some good news you got yesterday, or struggling with a big decision.

There is no right or wrong way to do morning pages. The trick is to just write and to keep writing until you’ve filled three pages.

You might worry that some of your thoughts are inconsequential or not worth a spot in your journal, but remember: this is about clearing out that mental clutter, no matter how big or small a space it takes up in your brain.

Use prompts if you need to

Sometimes you’ll get stuck. You’ll write a few paragraphs and feel like there’s nothing left to say, or you’ll struggle to start at all. This is where prompts can come in handy.

If you truly find yourself stumped, try using some of the following:

• On a scale of 1-10, how am I feeling today, and why?
• What issues or concerns feel most pressing to me this morning?
• What progress have I made towards my goals recently? How do I feel about that?
• What are my biggest hopes/fears about the day ahead?
• What niggling tasks and activities on my to-do list are causing me the most stress?
• What would make today really, really great?
• What did I overcome recently that has made me stronger today?
• What’s the biggest challenge facing me today? What can I do to overcome it?
• What parts of myself do I often keep hidden? How can I share these parts of myself with more confidence? 
• What has been dominating my thoughts recently? How do I feel about this? 

Forget about the rules of writing

We’ve said this once and we’ll say it again: these pages are for your eyes only. Nobody is grading your work or putting a big red mark next to a spelling mistake. Nobody is reading your most intimate thoughts and silently judging you. No one will see your jumbled syntax, clumsy use of grammar, or many typos.

Your morning pages don’t even have to be legible, so as you write, get the idea of perfection out of your head. It means you can write uninhibitedly. Permission to scribble , granted.

Don’t edit yourself

As you write, you might notice an urge to edit what you really want to say. Day to day we are so used to presenting an idealised version of ourselves to the world that when we try to be our most honest and authentic selves, we stumble.

Make a promise to yourself that you’ll be 100% honest in your morning pages and that you’ll write with complete authenticity, no matter how clumsy, inarticulate, shameful, or uncomfortable it feels.

While we’re on the topic, try to avoid re-reading your pages while you’re still in the process of writing. It’ll hamper your creative flow and may make that urge to edit all the more powerful. Get your three pages down first.

Add in extra elements

You should know by now that the morning pages practice is all about free-writing for three pages, but that doesn’t mean you can’t add in other powerful journalling techniques.

One of our faves? Gratitude journalling. It’s easy, simply jot down five to 10 things you feel really grateful for. (Bonus points if you explain why.)

You might also like to include a ‘limiting beliefs’ heading so you can make a note of your current blocks or an ‘affirmations’ section where you can create an empowering mantra for the day.

If you have a busy day ahead, you might also like to include a productivity practice, by simply writing out a prioritised list of your tasks. Just like free-writing, it’ll help organise your thoughts for the day and clarify your priorities.

Use it as a tool for deeper self-enquiry

As you write your morning pages each day you might notice certain themes that come up time and again. There could be a certain insecurity that inserts itself into your thoughts every morning without fail or a limiting belief that consistently makes itself known.

Often, when we’re forced to confront these things we want to run in the opposite direction, but don’t let discomfort derail your morning pages: use it as a tool for self-enquiry instead.

Make a note of those ‘problem areas’ that come up over and over again and commit to figuring them out. You might want to book a few sessions with a therapist to work through them, or you can go it alone: just you and a journal. The choice is yours. 

Wake up and write… 

Who would have thought the simple practice of writing could be so powerful, huh? Like most things in life, the more you do it, the more rewarding it will become. 

Just ask author Hal Elrod. He says, “Writing in a journal every day allows you to direct your focus to what you’ve accomplished, what you’re grateful for, and what you’re committed to doing better tomorrow.” 

Unlike other forms of journaling, morning pages are designed to be perfectly imperfect. You don’t think about your writing. You write what you’re thinking. 

So, see you in the morning, yeah?