#journaling

• Paper journal vs app: which is better for goals, wins and thoughts?

  The research tests the act of writing, not the medium. A comparison of paper and apps on search, privacy, backup and friction, with a hybrid setup for goals, wins and thought records.

• How to stop racing thoughts at night: the bedtime writing method

  Writing a specific to-do list for five minutes at bedtime helped students fall asleep about nine minutes faster in one sleep-lab study. The method, the limits and what to do about worry.

• Is your journaling app private? A 10-minute audit

  Journal entries are sensitive data. A ten-point checklist for storage, accounts, encryption, sync, analytics, AI features and deletion, plus what research says about app privacy.

• The Three Good Things exercise: a 5-minute nightly wins habit

  Write three things that went well and why, each night for a week. What the Three Good Things research shows, where replication is mixed, and how to keep it specific.

• The 7-column CBT thought record, explained with an example

  A thought record has seven columns: situation, mood, automatic thought, evidence for, evidence against, balanced thought and re-rating. Each one, with a worked example.