• Research reveals that people who journal have a 25% increase in performance when compared to people who do not journal.
• Journaling helps improve well-being after traumatic and stressful events.
• Journaling improves communication skills. Writing reflects clear thinking, and in turn, clear communication.
• Journaling before bed decreases cognitive stimulus, rumination, and worry, allowing you to fall asleep faster.
• Reflective writing reduces intrusive and avoidant thoughts about negative events.

The bullet journal method, or BuJo, is a tool to help us to declutter our minds.

BuJo is a mindfulness practice with the goal of intentional living. It is weeding out distractions and focusing your time and energy on what's truly meaningful in your work and personal life. All you need to get started is a blank notebook.

Write down what strikes you, quotes that motivate you, stories that inspire you for later use in your life, business, writing, speaking, or whatever it is that you do.

Tobias Wolf wrote that he had a separate journal he called a "commonplace book" that is a collection of quotes, ideas, stories and facts he wanted to keep for later. He said it made him a much better writer and a wiser person.

Marcus Aurelius seems to have done his journaling first thing in the morning. He would note what he was likely to face in the day ahead.

Putting his own thinking down on paper let him see it from a distance. It gave him objectivity amidst anxiety and frustrations that flooded his mind.

• Seneca did most of his journaling and reflection in the evening. He examined his entire day and would go back over what he said and done, hiding nothing. Then he would ask himself whether his actions had been just and what he could improve.
• Winston Churchill would not go to bed having not created, written or done anything that moved his life forward.