Serenity in Scrubs - The Power of the Pen: Journaling for Memory and Well-Being

It’s no secret that nurses love their pens. A good pen is a must-have at the start of every shift, along with a stethoscope, scissors, tape, and other essentials. In fact, finding a lost pen—especially one that writes smoothly—can feel like hitting the jackpot! While modern charting has transitioned primarily to computer-based systems, writing specific notes throughout the day helps keep tasks in order and ensures essential details are documented later.

Beyond organization, writing plays a powerful role in memory retention. A study conducted in Norway examined the effects of handwriting versus typing on brain activity. Researchers found that the precise hand movements involved in writing significantly enhance brain connectivity and promote learning (Van der Weel & Van der Meer, 2024). So, if you need to commit something to memory, consider writing it down—even if you initially type the information. The physical act of writing can help reinforce it in your mind.

Journaling: A Tool for Emotional Well-Being

A nurse’s day can be a rollercoaster of emotions, from witnessing trauma and loss to celebrating new life. The emotional highs and lows can take a toll on personal well-being. Rather than bottling up these feelings, journaling provides a healthy outlet to process emotions and reflect on daily experiences.

Journaling is more than just writing down thoughts—it’s a mindful practice that fosters self-awareness, clarity, and personal growth. According to Janesick (2015), journaling is like holding up a mirror to oneself, offering a true reflection of who we are and what we experience. Whether celebrating a win, navigating a tough day, or simply capturing a moment of gratitude, putting your thoughts on paper can shift your mood and enhance your overall well-being.

Overcoming Common Roadblocks to Journaling to Achieve Well-Being

If the idea of journaling feels overwhelming, you’re not alone! Here are five common challenges and simple solutions to help you start your journaling practice:

Roadblock	Solution
“I don’t have time to journal.”	Set a consistent time—five minutes daily is a great start!
“I’m embarrassed—what if someone reads my journal?”	Use a digital journal or choose one with a lock, keeping it in a secure place.
“I feel ashamed or guilty about my thoughts.”	Remember, your journal is private. If you share, consider talking to a trusted friend or therapist.
“I’m worried my writing isn’t good enough.”	Your journal isn’t a novel—it’s for you. Let go of perfection!
“I hate writing.”	Try bullet points, one-word reflections, or doodles and pictures to express yourself.

Start Your Journaling Journey for Well-Being

Grab your favorite pen and a notebook that inspires you, and find a quiet space to write—even if it’s just for a few minutes. Before and after journaling, take a moment to check in with your emotions. You might be surprised by how much lighter and more centered you feel afterward.

Do you already have a journaling practice, or are you planning to start one? We’d love to hear your thoughts!

References

Crawford, A., Sellman, E., & Joseph, S. (2021). Journaling: A More mindful approach to researching a mindfulness-based Intervention in a junior school. International Journal of Qualitative Methods, 20. https://doi.org/10.1177/16094069211014771

Janesick, V. J. (2015). Contemplative qualitative inquiry: Practicing the Zen of research. Routledge.

Van der Weel, F. R., & Van der Meer, A. L. (2024). Handwriting but not typewriting leads to widespread brain connectivity: a high-density EEG study with implications for the classroom. Frontiers in Psychology, 14, 1219945.  doi.org/10.3389/fpsyg.2023.1219945