There’s a lot you can do to support mental health, and journaling is certainly on the list. The practice can help you slow down, process emotions, and make sense of your inner experience, says therapist Rebecca Kase, LCSW. But contrary to popular belief, you don’t need to write pages (and pages) to enjoy the effects of journaling. Writing just one sentence per day, even for a month, can be just as beneficial.
“Starting small, such as writing just one sentence a day, lowers the mental barrier to getting started,” explains psychologist Rosenna Bakari, PhD. “When the bar is low, the brain experiences less resistance, which makes it easier to form a sustainable habit.” Likewise, Kase mentions that a one-sentence practice keeps the habit approachable and reduces pressure, increasing the chances you’ll stick with it.
Of course, you’re welcome to write multiple sentences when the inspiration hits. You could even alternate between entry lengths. But know that you’re allowed to stop at one sentence, as it already offers so much value. Curious? Here’s what you can expect from a one-sentence journaling practice, according to mental health professionals.
Rebecca Kase, LCSW, therapist and the founder of The Trauma Therapist Institute
Rosenna Bakari, PhD, psychologist and author of Seven Exits: Leave Behind What No Longer Serves You
Jackie Shiels, PsyD, psychologist at Kaiser Permanente in Northern California
Benefits of Journaling One Sentence Per Day
You’ll build self-awareness.
Writing a sentence each day encourages you to pause and check in with yourself, according to Kase. “Over time, patterns emerge—moods, stressors, recurring thoughts—which can increase insight into what supports well-being and what drains it,” she says.
Also, the habit can provide guidance for changes you might want or need to make. “By narrowing the practice to a single sentence, [you can] learn to make intentional choices rather than reactive ones,” Bakari says. It sharpens your ability to notice what you’re feeling, what you’re avoiding, and what’s shifting beneath the surface. With this info, you’ll be able to pinpoint habits or behaviors worth shifting.
It regulates emotions.
Not to be confused with emotional awareness, emotional regulation is another perk. “Journaling helps bridge the relationship between emotion and language,” explains Jackie Shiels, PsyD, psychologist at Kaiser Permanente. It can activate the prefrontal cortex (i.e., the control center of the brain), helping us problem solve and become less fused with our emotions, which fluctuate throughout the day, Shiel says.
Similarly, the habit creates a structured moment to pause and name your internal state. “The limitation of a single sentence becomes a gentle container—not just for the writing, but for the behavior itself,” Bakari says. It narrows attention, encourages intention, and subtly guides you toward living in alignment with how you want to feel.
You’ll foster self-compassion.
When many people write honestly (even briefly), they respond to themselves with more kindness. “Seeing your own words on the page can soften self-judgement and reinforce the idea that your experiences make sense,” Kase says. Additionally, revisiting your words can show how far you’ve come, even within the span of a month.
It reduces anxiety and stress.
One-sentence journaling deserves a spot in your stress management routine. As Kase explains: “Putting even a single thought into words helps externalize what’s happening internally.” Otherwise, if emotions stay trapped in our heads, they tend to feel bigger and more chaotic, Kase says. Shiels shares a similar sentiment, noting that translating your inner thoughts into words on paper creates more distance between you and your thoughts. “When we become less fused with our thoughts, we can detach quicker, which subsequently lowers stress,” she says.
It creates a sense of accomplishment and consistency.
Compared to in-depth journaling practices, writing one sentence per day is more attainable and feasible. Over time, completing this practice can build confidence, reinforce routine, and foster a sense of stability, which is especially helpful during uncertain or stressful times, Kase says.
You’ll sleep better.
With a solid journaling habit in place, you’ll pave the way for better sleep. “Research shows that a nightly journal entry can help with rumination, which often contributes to difficulty falling asleep,” Shiels says. (This is especially true if you write a list of things you need to do the next day, according to one study.) Naming your worries gives your brain permission to settle; it’s a simple behavioral technique often recommended in therapy, Shiels adds.
Tips for Starting the Habit
Does the idea of writing something down every single day feel overwhelming? Check out these practical tips for initiating the habit, as provided by experts.
Keep It Simple: Seriously. “One sentence is enough. It can be factual, emotional, reflective, or even mundane,” Kase says. It can even be a single word, Bakari adds. “The goal is presence, not eloquence,” Bakari says.
Use Prompts: If you’re stuck or feeling intimidated by a blank space on the paper, consider journal prompts. “Sometimes all we need is a cue to let the juices start to flow,” Shiels says. A quick internet search for “journal prompts” is a great place to start.
Stack the Habit: Our brain is more likely to continue practicing something when we pair it with something we already do, notes Shields. This approach, known as habit stacking, can help you seamlessly incorporate journaling into your life. “Pair journaling with something you already do daily, like drinking your morning coffee or brushing your teeth at night,” Kase suggests.
Choose an Easy Format: Kase suggests using a low-friction format—i.e., whatever feels easiest for you to use. This may include a notes app on your phone, a sticky note, or a small notebook.
Write Now, Reflect Later: Both Shiels and Bakari recommend waiting to re-read your journal entries. “Let the process play out instead of reacting to yourself as you go,” Bakari says. “Let the data accumulate, then decide what directions to take next.”