How A Simple Journaling Practice Can Have a HUGE Impact

Jenna Kutcher 

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August 7, 2023


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As business owners, it can be so hard to make time for ourselves amongst all of our other responsibilities: taking care of our families, working out, eating 3 square meals a day, and digging our biggest goals.

But what if I told you that a CEO’s mind needs a daily workout & a “mental” fitness studio/gym just as much as your body does?

Staying motivated to chase your dreams can sometimes be difficult, but the solution to stay on track may be simpler than you think. In fact, it may only require a pen and paper, and 5 minutes a day!

Meha Agrawal is the Founder & CEO of Silk + Sonder, a San Francisco-based, VC-backed self-care and self-improvement brand delivering thoughtfully designed and science-backed journals to help women reduce anxiety and stress, boost productivity and achieve their goals.

Let’s dive into today’s episode to learn how to live life with intention and how a simple journaling practice can have a HUGE impact!

The Impact of Journaling on Mental Health

There’s plenty of scientific evidence on how bringing pen to paper improves immunity, helps heal trauma, improves cognitive function, and reduces anxiety and stress. Silk + Sonder’s mission is to help women stay focused, organized, and inspired with the help of a regular journaling practice.

Through conversations with customers, Meha discovered that society tends to be reactive when it comes to mental health. People often only prioritize their emotional well-being after something bad happens. However, when it comes to physical fitness, people are proactive. They go to the gym and work out without questioning the benefits. Meha realized that there should be a system in place for mental health, regardless of who you are or what you’re dealing with.

Silk + Sonder addresses this need by tailoring their journals to individual lifestyles and routines. They encourage women to show up for themselves for just five minutes a day, doing the mental health equivalent of lifting weights at the gym.

By providing themed prompts and incorporating concepts from positive psychology, cognitive behavioral therapy, narrative therapy, and art therapy, Silk + Sonder helps customers reflect, process emotions, and find a path forward!

Accountability and Community is Key to Achieve Your Goals

According to Meha, sharing your goals with someone else increases the likelihood of achieving them by 65%. However, when you consistently meet with those people and hold yourself accountable, that number shoots up to 95%!

Silk + Sonder understands the importance of accountability and incorporates it into their community events and the overall Silk + Sonder experience. By providing a guided journaling experience and a mobile app, the company aims to not only help women disconnect from the digital world and reconnect with themselves but also to connect with others and share their experiences. The app serves as an accountability buddy, allowing users to personalize their goals and track their progress over time.

Having both a physical journal and a digital app has its challenges, as it requires managing two different business models and teams. However, Meha believes that this marriage of analog and digital is necessary to provide the best journaling experience. The physical journal allows for a tangible, offline space to disconnect and reflect, while the app enables virtual sharing and personalization.

Journal Prompts to Get Started

Meha’s own journaling practice has evolved over time. Initially skeptical, she started with a simple five-minute practice of writing down three things she was grateful for and three goals she wanted to accomplish  As she continued journaling, she noticed the positive impact it had on her mental well-being.

Her practice has now evolved into a 15 to 30-minute ritual in the morning, which includes free writing, using the Silk + Sonder journal prompts, and planning her day. Journaling has become a crucial part of her daily routine and has helped her stay focused, problem-solve, and take inspired action throughout the day.

Some journaling prompts that can get you thinking include:

  1. Five things I’m grateful for: Starting with gratitude helps to shift focus from stress and anxiety to positive aspects of life. It can be as simple as being grateful for basic necessities like shelter and running water.
  2. Three things that bring me joy: This prompt encourages individuals to reflect on the things that bring them happiness and fulfillment. It can be anything from hobbies, activities, or relationships.
  3. What is working well in my life right now and what is not working well: This prompt helps individuals gain clarity on their current situation and identify areas that need improvement. By acknowledging what is not working well, individuals can take action to turn things around.
  4. One action I can take to help turn things around: This prompt encourages individuals to come up with actionable steps to address the areas that are not working well. Taking small steps towards improvement can lead to significant change over time.

As you can see, journaling is a powerful tool for managing ADHD and improving mental health! It provides a way to organize thoughts, alleviate anxiety, and stay accountable to personal goals. Use code GOALDIGGER15 for 15% off the entire Silk + Sonder site!

Thank you to our Goal Digger Sponsors

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Use code GOALDIGGER15 for 15% off the entire Silk + Sonder site

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Before you get any further... Hi! I'm Jenna Kutcher!

A small town Minnesota photographer, podcaster, educator and puppy rescuer, my happiest days are spent behind my computer screen sharing my secrets with the world. I'm glad you're here.

I’m an expert at online marketing, a nerd when it comes to the numbers, and my obsession is teaching others how to make a living doing what they love (without it taking over their life). 

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