Journaling used to be a habit of the few, but it’s now found it’s way into the routines of many. People who journal will tell you it’s a game changer. That it’ll result in less stress, more clarity, better mental well-being. But getting started can feel overwhelming. What do you write? How do you keep it up? And is it really worth it?
If you’re intrigued about the benefits of journaling but not quite sure where to start, the Three Question Journal technique by Dr. Rangan Chatterjee might be the easiest place to start. It’s a simple, science-backed method that makes journaling easy, even for beginners. No need to spend 30 minutes pouring your soul onto the page. Just three quick questions, morning and night, to reset your mindset and build self-awareness.
The Three Question Journal: A Beginner-Friendly Approach
Dr. Rangan Chatterjee, a renowned doctor and best-selling author, designed this method to make journaling practical and accessible. Instead of overcomplicating things, you answer three simple questions:
In the Morning:
- What is one thing you deeply appreciate about your life? ________________________________________________
- What is the most important thing you have to do today? ________________________________________________
- What quality do you want to show the world today? ________________________________________________
In the Evening:
- What went well today? ________________________________________________
- What did you do for someone else today? ________________________________________________
- What can you do differently tomorrow? ________________________________________________
That’s it. A few sentences, a couple of minutes, and you’re done. But don’t let the simplicity fool you—there’s some serious science behind why this works.
Why This Method Works (Backed by Science)
1. It Rewires Your Brain for Positivity
Writing down what you’re grateful for shifts your focus from what’s wrong to what’s going right. Studies show that gratitude journaling can boost happiness, reduce stress, and even improve sleep. The more you train your brain to look for the good, the more naturally it starts to do so.
2. It Helps You Take Control of Your Day
The morning questions encourage intentionality. Instead of drifting through your day on autopilot, you start with a small, actionable focus. Research on goal-setting shows that when we identify specific, achievable steps, we’re far more likely to follow through.
3. It Builds Self-Awareness
Reflection is key to personal growth. By looking at what went well and what didn’t, you create a feedback loop that helps you learn and improve. Psychological research highlights that self-reflection enhances problem-solving and decision-making, making you more resilient over time.
4. It Reduces Overwhelm
Journaling doesn’t have to be a deep dive into your soul every day. The beauty of the three question method is that it strips away the pressure and makes journaling sustainable. Research on habit formation suggests that small, easy-to-maintain habits are more likely to stick than big, time-consuming ones.
5. It Gives You a Greater Sense of Purpose
By regularly setting intentions and reflecting on your day, you naturally start to align your actions with what truly matters to you. Journaling helps clarify your personal goals but also makes you more aware of how you impact others. Whether it’s small acts of kindness, meaningful conversations, or simply showing up with more presence, keeping a journal reinforces a sense of contribution and purpose in daily life.
Listen to the dedicated podcast by Dr Rangan Chatterjee about the benefits of Journalling and his Three Minute Journal HERE
How to Get Started (And Actually Stick With It)
- Keep It Simple Don’t overthink it. A few bullet points or short sentences are enough.
- Make It Easy Keep your journal by your bed and do it as part of your morning and evening routine.
- Stay Consistent It only takes a couple of minutes, but consistency is key. Try it for a week and see how you feel.
- Be Honest No one’s grading you. This is for you, so write what feels true, not what sounds impressive.
- Start In A Notepad Don’t do this digitally. Write the questions and answers down in a notepad. If you love it after a week (which we think you will), invest in the real thing by Intelligent Change x Dr Chatterjee.
Remember, you don’t need to write something new everyday. Sometimes it might be the same as a few days ago. Just write what you feel.
The Takeaway
If you’ve ever wanted to journal but didn’t know where to start, the Three Question Journal is your perfect entry point. It’s quick, effective, and backed by science to help you feel more grounded, focused, and in control of your day. And it’s free - you can just start in a notepad.
So grab that notebook, answer three simple questions, and start reaping the benefits of journaling. You’ll be amazed at how much clarity and calm just a few minutes of reflection can bring.
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