For many, journaling conjures images of teenage diaries hidden under mattresses — a habit more often associated with girls than boys. But that perception overlooks the real value the practice can offer men, particularly in adulthood.
“Males find it challenging to express themselves emotionally,” says Evan Jarschauer, a Boca Raton–based therapist who journals himself. “There is the fallacy that ‘big boys don’t cry.’ Emotionally well-balanced men do cry. It’s a normal, essential emotion that’s part of the human experience.”
Journaling promotes self-discovery and personal growth. It’s a healthy way to manage anxiety and depression, as it helps people discern patterns and triggers so they can cope more effectively. “It’s like looking at an impressionist painting,” Jarschauer explains. “When you’re up close, it’s hard to know what you’re seeing, but when you look at it from a few feet away, you can see the imagery.”
Here are a few tips for getting started.
Write Without Rules
Ignore structure, punctuation, spelling and grammar. Journal writing doesn’t have to be polished — it’s your place to express yourself freely. “As you journal, you’re clearing the clutter,” Jarschauer says, “and putting it into a more manageable perspective.”
Choose Your Medium
If you’re a pen-and-paper person (Jarschauer’s preferred method), write in a physical journal. If you like to type on the computer, do that. If you don’t want to actually write, no problem: You can dictate into the note-taking app on your phone.
Build The Habit
Maximize the benefits of the practice by writing at a set time daily, such as when you wake up or before you go to bed. Consistency is key, says Jarschauer, who prefers to journal at night to reflect on the day’s events.
Even A Few Minutes Works
Writing for an hour is great, but don’t feel pressure to churn out pages; Jarschauer notes that even five minutes can offer benefits.
A Space To Reset
Journaling shouldn’t feel forced. It’s a chance to clear your head — whether that’s with music on, sitting outside or just taking a few uninterrupted minutes to yourself.