Whether you’re a student, businessman, athlete, writer, or artist, everyone can benefit from keeping a journal.

And no, this doesn’t mean you must keep a notebook on you at all times and begin each entry with “Dear Diary…” The process of physically writing our thoughts down on paper might seem pointless to some, but here are 4 ways you can use a journal to improve your life:

Relieve Stress

It is natural to feel stressed about the hardships we face in life, but even though it can wear us down, turning to healthy stress outlets can have a monumental impact on your mental wellness. Journaling is an excellent stress relief technique, as it serves as a private medium where you can unapologetically express your thoughts, feelings, and emotions. By getting it out on paper we can reset our minds and feel more centered, allowing us to approach situations objectively and feel better about adversity.

Organize your Thoughts

Humans have an average of 6,000 thoughts per day, so it can be difficult to organize your thoughts. By writing things down, even if it is in a “brain dump” fashion where you let your stream of consciousness lead the way, you can step back from your mind and observe your thoughts from an outside perspective. When everything is laid out in front of you it is much easier to categorize and organize your thoughts, which allows us to stay in control of our mindset and be more productive throughout our day.

Express Gratitude

Utilizing a journal to express gratitude is one of the best methods to boost your mood and improve your life. This strategy forces us to appreciate the little things in life, whether it is the support of a true friend, a cool glass of water, a warm bed at night, or a full belly of food. When it comes to making a gratitude list, no feat is too big or too small. Next time you are feeling stressed, take a moment to write a list of what you’re grateful for, and you will gain a better perspective on your situation.

Visualize Goals

While it can be easy to fall numb to the routine of our daily lives and lose sight of our aspirations, journals can be an excellent tool to regroup and help you visualize your goals. One strategy could be to list your personal and professional goals, imagine how it will feel to achieve them, and then break down the steps on how to get there. Another method could be to follow journal prompts that encourage you to reflect on who you are and what you hope to achieve. This mindful practice will help you realign with your passions to create a mindset in which you can succeed in achieving your goals.

Writing in a journal is an effective strategy to reconnect with your aspirations and become centered in your present reality. There are no rules with how you should fill in a journal – you’re the only one who will ever read it. If your mind is feeling cluttered or you’re having trouble organizing your thoughts, take a moment to get it out on paper and you’ll be amazed at how you feel after. To learn about other actionable strategies to improve your mental health, check out Outrun Gravity.