Reader,
Here’s what you’ll find in this email: (and probably a typo or two somewhere...)
• Why journaling (or brain-dumping) works
• A free guide with tips + prompts by Enneagram type
• How journaling and coaching work together
The case for journaling
It only took two coaching sessions in one week to remind me: It's time to share my take on journaling again.
For context—I wasn’t always a journaler. But since 2021, starting with quick bullet points and slowly growing into pages and pages of rants, reflections, and journaling prayers, it’s become a full-on daily practice for me. And I've become ridiculously particular about the pens (this one here), it's erasable!) and journals I write with. No commission with those links, just sharing what I love!
In the first session, after mentioning the benefits of journaling, my client told me she hadn’t written since childhood, when someone found and read her journal. The experience was so painful she never picked it up again. Sadly, I’ve heard that too times, which is why I often recommend giving yourself permission to throw your writing away. Our brains hold back if there’s even a small fear of being “found out.” But knowing you’ll shred or recycle it? That gives your brain the freedom to say what it really wants to say.
And trust me—your brain has plenty to say.
In the second session, I encouraged my client to write for five minutes immediately after our time together—before standing up and moving on. (A big learning from the neuroplasticity & coaching class I took last year). He later admitted he hadn’t wanted to, but did it anyway. He reported back he was surprised by what surfaced and wanted to bring it back into our next session.
The research backs this up:
“Handwriting activates a broader network of brain regions involved in motor, sensory, and cognitive processing… resulting in more active learning and memory retention.” —
PMC study on handwriting vs typing
In other words: writing by hand wakes your brain up.
Journaling vs. Brain-Dumping
When I bring up journaling, I often hear things like:
- “I don’t know what to write.”
- “I don’t like what comes out.”
- “I used to journal but I stopped.”
Sometimes, calling it something different—like brain-dumping—shifts the energy. Or giving yourself permission to bullet-point. Or incorporating it into your prayer time. It’s not about writing a poem or making sense. It’s about clearing space in your head by putting in on paper. Morning Pages (from The Artist’s Way) popularized this idea, but you can do it anytime of day. (Find yourself wide awake at night? it's a great time to brain-dump) It's amazing what comes out of my pen sometimes..
Research shows benefits like:
- Less stress and more resilience
- A stronger immune system
- Fewer sick days at work
- More creativity and new ideas
And one of the best things? It’s free. Paper, a pen, and a little time. That’s all you need.
Free this month: Journaling Prompts by Type
Because each Enneagram type approaches writing differently, I put together a guide:
Tips + Prompts for Journaling by Type
Download it here →
9 lumens tips for journaling.pdf
Journaling + Coaching: A Next Step
Journaling is one of the best ways to notice what’s going on beneath the surface. But sometimes what comes up needs more than a page—it needs a conversation.
That’s where coaching comes in. Coaching takes what you’ve written and helps you sort, reflect, and act on it.
“At its core, coaching is a process of sense-making. Leaders aren’t just learning new skills—they’re figuring out how to apply them in their own context. Coaching gives them an opportunity to explore meaning, reflect on resistance, practice new approaches, and get unstuck with greater clarity and confidence.” —
Coaching Isn’t a Perk—It’s the Thread That Ties Leadership Development Together by Carolyn Reeves
In other words: journaling gives your brain space to speak, but coaching helps you listen, apply, and move forward with lasting change.
I would love to hear you what journaling practices you've found beneficial.
p.s. Here are all the ways to work with me in one place.
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Linda Hannigan
Your Guide to the Enneagram
Coaching for clarity. Space for change. Support for lasting growth.
Certified Enneagram Coach | Credentialed Life & Leadership Coach | BTH, CPLC, PCC
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