Write to Understand
How daily reflection can transform your relationship with yourself and unlock deeper self-knowledge.
When I first picked up Marcus Aurelius' Meditations years ago, I didn't immediately realize I was reading someone's personal journal. What struck me most wasn't just the wisdom within those pages, but the fact that these profound insights came from a practice of daily reflection that the emperor maintained throughout his life.
His journal wasn't meant for publication, it was a private dialogue with himself. Each evening, Marcus would reflect on his day, examining his actions, thoughts, and how he could improve. Through this regular practice, he developed the clarity and resilience that helped him lead Rome through war, plague, and political turmoil.
What Marcus understood—what the Stoics broadly practiced—was that self-knowledge comes from intentional reflection. And one of the most powerful tools for this reflection is journaling.
My own journaling practice began far less philosophically. I started simply tracking daily tasks and goals. But over time, it evolved into something deeper, a conversation with myself that revealed patterns, uncovered blindspots, and brought clarity to confusion. Like Marcus, I found that putting thoughts on paper transformed vague impressions into concrete understanding.
The difference between knowing yourself in theory and truly understanding yourself through reflection is like the difference between reading about swimming and actually getting in the water.
The Ancient Practice of Self-Reflection
The Stoics weren't the only ancient practitioners of journaling. Socrates famously stated that "the unexamined life is not worth living". While he didn't leave written journals, his method of questioning—examining assumptions and clarifying thoughts—forms the philosophical basis of reflective writing.
Seneca practiced a daily review, writing:
"When the light has been removed and my wife has fallen silent, aware of this habit that's now mine, I examine my entire day and go back over what I've done and said, hiding nothing from myself, passing nothing by."
Throughout history, many great minds maintained journals:
Leonardo da Vinci kept thousands of pages of notebooks, mixing observations, inventions, and self-reflections.
Benjamin Franklin tracked 13 virtues he wanted to develop, reviewing his progress daily.
Ralph Waldo Emerson filled 263 journals over his lifetime, which became the foundation for his essays and lectures.
These weren't simply records of events, they were tools for developing self-understanding and clarity of thought.
How Journaling Transforms Understanding
When I examine my own experience alongside historical examples, I see that journaling works through several key mechanisms:
It externalizes internal thoughts. As historian and civil rights leader Howard Thurman noted in his journals: "There is something about putting it on paper that creates a kind of objectivity."
It creates a record to analyze. John Adams and his wife Abigail exchanged over 1,100 letters, many reading like journal entries. Looking back on them, Adams gained insights about his life path that weren't clear in the moment.
It forces articulation. As Joan Didion wrote about her journaling practice: "I don't know what I think until I write it down."
It builds self-honesty. Viktor Frankl, who survived Nazi concentration camps, wrote in his journal during those dark times. Later, he reflected that this practice forced him to confront harsh realities while maintaining hope.
My Personal Journaling Journey
I began journaling consistently after reading about how Marcus Aurelius used the practice. What started as a simple imitation gradually became essential to my mental clarity.
Initially, I focused on gratitude—listing three things I appreciated each day. This alone shifted my perspective, similar to how Benjamin Franklin's virtue journal gradually transformed his character.
Eventually, my practice expanded. I began reviewing challenges and examining my reactions. Like Seneca's evening review, I'd ask myself: "Where did I fall short today? Where did I succeed? What patterns am I noticing?"
The insights didn't come immediately. They emerged slowly, like a photograph developing. After several months, I could see recurring themes—how certain situations consistently triggered specific reactions, how my energy fluctuated in patterns, how my strongest personal values appeared repeatedly through my choices.
Research Confirms What the Stoics Knew
Modern science has caught up to what the Stoics intuited. A 2018 study from UCLA found that putting feelings into words—a process called "affect labeling"—reduces activity in the amygdala, the brain's emotional center.
Other research shows that expressive writing—journaling about thoughts and feelings—can lead to a range of cognitive and emotional benefits:
Increases emotional regulation
Reduces stress responses
Enhances self-understanding
Psychologist James Pennebaker, who has studied journaling for decades, found that writing about thoughts and feelings for just 15-20 minutes for 3-4 days can measurably improve physical and mental health.
These findings support what historical journal-keepers discovered through practice—reflection through writing creates clarity and calm.
Finding Your Journaling Method
The beauty of journaling is that there's no single correct approach. Throughout history, people have developed methods that worked for their unique minds and circumstances:
Daily examination: Seneca's approach of reviewing each day's actions and thoughts.
Question-focused: Benjamin Franklin asked himself each morning, "What good shall I do this day?" and each evening, "What good have I done today?"
Observation and connection: Darwin's journals combined detailed observations with personal reflections, helping him make connections that led to his scientific breakthroughs.
Goal-oriented: Thomas Jefferson recorded not just events but evaluations of his progress toward personal improvements.
My own practice has evolved over time, incorporating elements from different historical approaches. Currently, I use a simple three-part structure:
A brief review of the day's events
Reflections on what I learned or observed
Questions I'm still pondering
The specific method matters less than consistency and honesty. As Marcus Aurelius demonstrated, the value comes from regular examination, not perfect execution.
Getting Started: Making Journaling Work for You
Starting a journaling practice doesn't have to be complicated. Here are some practical strategies that will help you build a sustainable habit:
Start ridiculously small. Begin with just two minutes of writing. Don't pressure yourself to fill pages - a few sentences can be powerful. You can always write more once you get going, but keeping the initial commitment tiny makes it easier to begin.
Remove all friction. Keep your journal somewhere visible and easily accessible. Have a pen that writes smoothly. If you prefer digital, use an app that opens quickly and doesn't distract you with notifications.
Choose a consistent time. Attaching journaling to an existing part of your routine dramatically increases the chances you'll stick with it. Whether it's with your morning coffee, during lunch break, or before bed, link it to something you already do daily.
Make it enjoyable. Use a notebook that feels good to write in. Create a pleasant environment - maybe with a candle, some tea, or in a comfortable spot in your home. If journaling feels like punishment, you won't keep doing it.
Don't edit yourself. First drafts are always messy - that's true for journaling too. Allow your thoughts to flow without judging or correcting them. Remember, this is for your eyes only.
📝 Today's Stoic Gameplan
Start Small: Begin with just 5 minutes of writing. A short, consistent practice is more valuable than occasional long sessions. Even a few thoughtful sentences can provide clarity.
Create a Trigger: Link journaling to an existing habit. Keep your journal next to your coffee maker, on your nightstand, or wherever it will become part of your daily routine.
Ask One Good Question: Focus your writing by starting with a meaningful question. "What challenged me today?" or "Where did I show my values?" can spark deeper reflection than simply recounting events.
Review Weekly: Set aside 15 minutes each weekend to review your entries from the past week. Look for patterns and connections you missed in the moment—this is often where the real insights emerge.
Practice Radical Honesty: The journal page is where you can be completely truthful with yourself. Write as if no one else will ever read it, because that freedom enables the most meaningful self-discovery.
Throughout history, the most insightful people have used journaling not just to record their lives, but to understand themselves more deeply. From Marcus Aurelius to Virginia Woolf, from Frederick Douglass to Marie Curie, this practice has helped people navigate challenges, clarify thinking, and grow in self-awareness.
The answers you seek about yourself are waiting to be discovered through reflection. As Epictetus said:
"First say to yourself what you would be; and then do what you have to do."
Your journal is where you determine what you would be.
Stay stoic,
StoicWisdoms
Related posts:
8 Must-Read Books on Stoicism for Personal Growth
10 Books That Made Me Think Differently
5 Life-Changing Lessons from Marcus Aurelius
How to Take Action When You Don't Feel Like It
needed this. ❤️
I have journaled since I was a young child when my grandmother gifted me a baby blue diary with a lock and key. I am now 64 years old. Each day of the week is labeled in the idea of Stoicism for the intentional reflection you speak of. Thank you for an insightful article.