Whether you are a writer or not, I can promise you that keeping a daily journal will completely change your life. If you are willing to give it a shot, this is just a glance at what will begin to happen:

1. You will feel freer to express yourself.

Everyone needs a space in which they can pour out their heart and soul. Most people find a confidant, such as a family member, friend or significant other. However, there is nothing in the world like having your own personal pages in which you can write absolutely anything. Whether you have deep dark secrets or simply need to escape the confines of everyday conversation, a journal understands. With all of this freedom of expression, you are much less likely to feel bitter or misunderstood and more likely to feel connected to others.

2. You will have something else to look forward to every day.

Whether you are looking to add a little consistency to your life or add something special to spice up the mundane, I promise you a journal is a great solution. For those of you looking to establish a routine, a journal will provide an outlet for you to come back to at the end (or beginning) of every day. If you need a little something extra throughout the day, consider carrying a journal with you! During your break at work or in between classes, writing or doodling in your journal can help to provide a mental escape from those fluorescent lights and busy schedules. With a way to break up all the hectic needs of your daily life, you will find yourself looking forward to such a treat.

3. You will become bolder.

A personal journal allows you to write anything; there are no limitations. Once you start jotting down those crazy thoughts and eclectic doodles, you may realize that under all the doubt or fear you may harbor, you truly have great opinions and ideas. Not only will your journal never judge you, but you begin to judge yourself less. You may begin writing about an embarrassing moment in a meeting, to then realize after reflection that the moment was liberating or eye-opening. Allowing yourself to recognize the small victories of your day and learn from your mistakes leads to increased self-acceptance. It might even give you that extra confidence to state your opinions in the office, contribute more in class, and become more vocal about your needs in relationships.

4. You will find yourself appreciating the small things.

All too often, we find ourselves complaining about trivial things throughout the day. We thought the food at the cafeteria was disgusting, or we had to deal with a customer at our workplace who drove us bonkers. However, by focusing our efforts negatively on these instances (which usually aren’t even as bad as we remember them), we lose beautiful moments. Journaling gives you an opportunity to rant, which releases some of that frustration without spreading negative energy elsewhere. It also frees your mind to focus on what really matters. Once you have scribbled away about the teacher that truly is out to get you, you can then focus on the things that made you so happy that day. Do you remember how nice the hot shower was this morning? Have you had a good impact on the world today? A journal would provide the time of reflection needed to recognize such treasures.

5. You will focus more on your goals.

Have you ever sat down to write an essay for class but found yourself thinking about anything and everything but the content of the paper? Your mind begins to drift away to places you would like to visit or things you would love to do over the summer. Yet, what if you actually set aside time to allow your mind to wander? You wouldn’t believe how much clearer your objectives and thoughts are after you allow yourself to rid your mind of clutter. After the inventory of upcoming projects, appointments, social activities and work schedules is published into your journal, you can then relax, take a deep breath and leave your obligations on the paper while you focus on what is truly important to you. You can also use your journal to write down your goals and hold yourself accountable. If your past self left a note to you today reminding you why you set your most important goal, wouldn’t you be more likely to go out there and do it?

6. Your creativity will amaze you.

I often wonder how many breakthroughs we have lost as a society because someone was too busy or dubious to allow themselves to experiment with their ideas. After all the assignments are finished, the laundry is done and you have finally time to breathe, you may often find yourself propped up with a bag of Cheetos binge watching Netflix. But setting aside time to journal will change the way you operate. What if you allowed yourself to pursue the business idea you had in class? What if writing down your observations of others around you helped you overcome your social anxiety? What if your concept about a new recipe leads to a family dish that becomes your legacy for generations? When you begin to freely journal, you will unlock creativity like never before.

7. Most importantly, you will learn who you are.

When is the last time someone asked you who you were or asked to know some information about you? Did you really think about your answer, or did you simply regurgitate the last revision of your resume? Although most of us feel that we know ourselves, there is always more to be discovered. Writing down your innermost thoughts is the gateway to self-discovery. You may have passions which you have previously never pursued, fears with which you have never coped, and aspects of yourself that are overwhelmingly under-appreciated. But a journal will help you find them all and discover your true self.

So pick up a pen, write how this article makes you feel, and Boom! You have written your first journal article. I hope your journal will inspire you to learn something new, express yourself, and most importantly, discover self-compassion.