Well•come, kin. Pause, and take a deep, calming breath with me. In… and out… As you breathe, remind yourself of your innate wisdom and wholeness. With each breath—be here. Fully present, as we embark on this journey together.

LaShaun Certified behavior analyst, founding former Director of The University of South Florida’s (USF) Wellness Resource Center, Founder of GLOW Women’s Gathering with credentials in Neuroscience for Business from MIT Sloan.

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Last week, I talked about the act of writing vs. typing and your brain.
We’re going to build on that idea this week.
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I’ve been quietly working on publishing a guided journal for the last 8-ish months. It’s coming out in Spring 2025. It’s called SoulCare: it’s got a purple linen hardcover, silver metallic titling, black and white minimal aesthetics, thick and creamy alabaster paper, and ribboned bookmarks. I can’t wait to reveal it to you. Take a sneak peek at some of the design decisions I was discussing with the manufacturer this week↓

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Here’s why:
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​There’s a special kind of weight lifted when we write—quiet, yet potent. You know the feeling: the pages in front of you, no longer blank, slowly soak up the heaviness of your thoughts, making sense of what was once tangled.
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Journaling offers that fleeting sense of clarity—a whisper of “I feel you” when you are quieted away from external noise and pressures. It’s like a personal mirror for your mind, a place where you can confront what’s stirring inside without judgment.

But what is journaling actually doing?

Underneath that paper and pen, something brilliant is happening. Your brain lights up like the night sky, engaging the Default Mode Network (DMN)—a constellation that connects your past, present, and future. This network lets you sift through experiences, untangle memories, and even forecast where your life might take you next.
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Meanwhile, the Central Executive Network (CEN) kicks in, helping you navigate the storm of thoughts, and making decisions about what to hold on to and what to release. It’s where chaos gets reorganized. And the Salience Network? It’s the sharp blade that cuts through the noise, helping you pinpoint what matters—what truly begs for your attention.
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This can feel like a whole bunch of science gobbledegook (I’ve been working on a certification in Network Neuroscience Coaching for a few years)—it just spills out a this point.

What I’m trying to say is that journaling isn’t just words on a page; it’s an emotional reset button.

When the pen hits the page, the brain begins to rewire. Literally. Journaling initiates a dance between emotions and logic, a fusion of feeling and thinking that, when done regularly, can drop depression-like feelings and send your life satisfaction soaring. A recent study shows that even just two weeks of reframing difficult events through writing leads to months of mental clarity and peace. And that’s not woo-woo. That’s #whensciencefeelslikemagic.

You can create a world where your journal is your safety net, your thought spiral dissolves into sentences, and your inner monologue starts making sense. The act of journaling doesn’t just help you “feel better”—it helps you be better. Writing is a full-brain workout, strengthening the networks responsible for emotional regulation, memory consolidation, and stress reduction. Who doesn’t need a little less rumination and a little more peace?

Let’s be real: your journal probably won’t give you a “Eureka!” moment of enlightenment every time. But each word you write is like a pebble tossed into the pond of your brain—those ripples spread wider than you know.
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If traditional journaling doesn’t appeal to you, there are myriad ways to capture your inner world:

• Art journaling: Splash vibrant colors across the page, letting your emotions guide your hand.
• Audio diaries: Whisper your deepest thoughts into your phone, creating an auditory tapestry of your journey.
• Mind mapping: Draw constellations of ideas, connecting the cosmos of your psyche.

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Journaling engages multiple interconnected brain networks rather than isolated regions. This holistic activation contributes to its effectiveness as a mental health tool.

Default Mode Network (DMN)

Journaling activates the DMN, which is involved in self-reflection, autobiographical memory, and future planning1. This engagement allows for deeper introspection and processing of personal experiences.

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​Central Executive Network (CEN)

Writing engages the CEN, responsible for working memory, decision-making, and cognitive control2. This activation helps organize thoughts and emotions more coherently.

Salience Network

This network, which helps direct attention to relevant stimuli, is also involved in journaling3. It aids in identifying and focusing on significant emotional experiences.

By engaging these networks simultaneously, journaling helps integrate emotional experiences with cognitive processing. This integration supports better emotional regulation and self-awareness.

• Stress Reduction​
  The act of writing activates the parasympathetic nervous system, promoting relaxation and reducing stress responses.
• Memory Consolidation​
  Journaling aids in consolidating memories and experiences, potentially reducing rumination on negative events.
• Cognitive Restructuring​
  The process of writing allows for reframing of experiences, promoting more balanced and adaptive thinking patterns.

Research continues to support the mental health benefits of journaling:

• Reduced symptoms of depression and anxiety
• Improved emotional processing and regulation
• Enhanced self-awareness and insight
• Better stress management and coping skills

The overall benefits of journaling for mental health remain well-established. Regular journaling practice can be a powerful tool for self-reflection, emotional processing, and psychological well-being which makes it a remarkable tool for your soul’s care (mind, will + emotions).
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I had a journaling practice that was off + on, hot + cold. But during the ‘Great Pause’ I got back to some foundational things that helped me to cope. I rediscovered its power to untangle the knots in my mind, to make sense of the senseless. Now, it’s as essential to my day as breathing. (And who can resist a practice as vital as respiration?)

Writing, Reader, is not just an act of recording. It’s a form of recreating yourself every day. So go ahead, grab that pen—it’s more effective than tapping on your favorite keyboard—and start building the neural pathways that lead to clarity, calm, and connection. Your future self will thank you for the quiet moments you carved out, the page-by-page unraveling of your thoughts.
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Get a journal. Or that sketchpad. Or that voice recorder. Start small. Start messy. Start now.​
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(And remember: Every word you write, every doodle you draw, every thought you capture is a step towards self-discovery. A brushstroke on the masterpiece of your life. A whisper of your soul, echoing through time.)

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If anything you’ve read here has been resonant, nourishing or of service to you in a meaningful way, please do, share this email series using your special link below. I appreciate your reciprocity.
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In sharing, you contribute to a bigger picture – a world pulsating with well-being and wholeness. I’m grateful for you!

Here are more ways I can support you.

• Feedback, love notes, and other inquiries? Just hit reply
• Want me to give a talk at your event or with your team? Workshops, consulting + speaking inquiries, apply here.​

P.S. And here’s the truth: that journal practice you’ve been putting off? It’s calling you. Let it become your soft landing, your messy mirror, your quiet rebellion against chaos.