The Journaling System that changed my life

Let’s talk about journaling and the concept of “vomit.” This is a reflection on my personal journey across the years. Here’s a picture of me at 18, then at 25, and now. These three stages in my life don’t have much in common except for one thing: they all involve journaling. Whether I was a rebellious teenager, a confused young adult, or now, a content suburban dad, journaling has been a constant. It’s one of those things that has genuinely changed my life, but there’s a catch—it often comes with hype but not enough instruction.

The common message is, “Just journal, and it’ll change your life.” So, you sit down with a blank page, but then you wonder: What should I write? Should it be a “Dear Diary” entry, a record of my day, or a reflection on childhood? Are you allowed to include your grocery list? What are the rules? If you’ve ever wondered why journaling hasn’t transformed your life in the way it promises or if you’re just looking to enhance your journaling practice, this is for you.

First, let’s clarify the title: “The Vomit System.” To me, journaling is a form of mental vomiting. You know when you’re feeling physically sick and, after vomiting, you feel better? Journaling works in a similar way. It can feel gross or messy at first, but once it’s out, there’s relief. Over the last 15 years, I’ve tested hundreds of journaling techniques—some were great, others less so—but I’ve held onto the ones that made the most impact. In this piece, I’ll share my favorite techniques, organized within what I call the “Vomit System.”

So, what is this “Vomit System”? It’s based on the five main reasons I journal, each aligning with a letter in the word “vomit.” Let’s dive in.

The first reason I journal is to vent. This is also how I started journaling, and it’s often how I begin most of my journaling sessions. Venting is about writing down whatever makes me angry or frustrated. Po Bronson, a writer, once said that when he faces writer’s block, he starts with something that makes him mad—it’s a simple way to kickstart the process. For me, venting isn’t just a flow starter; it’s about getting a “mind dump.” Before journaling, my mind feels cluttered and chaotic. But after getting everything out on paper, things become clearer. There’s a quote I love: “I don’t know what I think until I write it.” It’s about taking the chaos from your mind and organizing it on paper.

Next is O, which stands for obligations. Here, journaling helps me manage and clear out all the responsibilities that clutter my mind—whether it’s big life tasks or mundane to-do lists. I dump it all on the page so I can focus on solving problems rather than storing them. This part of the process helps free up mental space, allowing for better problem-solving and clarity.

From there, we move to M for mindset. Journaling helps me shift my mindset by reframing situations, challenging limiting beliefs, and building a mindset that encourages growth. One of my favorite prompts is to ask myself, “How is this the best thing that has ever happened to me?” It forces my brain to look for positive angles, even in difficult situations, and helps shift my mindset from one of struggle to one of opportunity.

The next letter, I, stands for ideation. Journaling is my go-to method for generating ideas. Whether I’m brainstorming solutions to a problem or trying to spark creativity, the act of writing without editing allows ideas to flow freely. I might set a timer for five minutes and challenge myself to come up with as many ideas as possible—it’s like exercising the creative muscle.

Finally, T is for trajectory. I use journaling to check in with my goals and overall direction. It’s about aligning my daily actions with my long-term vision. I’ll ask myself whether I’m moving closer to or further away from my goals, then adjust accordingly. This way, I stay on course while staying mindful of the bigger picture.

Through venting, organizing obligations, shifting my mindset, generating ideas, and keeping track of my trajectory, journaling has become a powerful tool in my life. If you’re looking for a system that can help you unlock the life-changing benefits of journaling, I hope these techniques help you as much as they’ve helped me.