How to Transform Your Leadership in 10 Minutes a Day with Journaling

What if I told you there was one simple practice that could enhance your performance, reduce your stress, and make you a better leader? Something that leaders like Warren Buffett, Oprah Winfrey, Steve Jobs, and Shonda Rhimes all swear by as part of their success? And, even better, what if it only took 10-15 minutes a day?

Welcome to the power of journaling.

Now, before you dismiss journaling as the domain of emo teenagers, hear me out. As a coach, I ask nearly all my clients to keep a journal. It’s remarkable how often their entries spark genuine breakthroughs—insights they didn’t realize they had, clarity they couldn’t access in conversation, and the kind of “aha moments” that shift perspectives and sometimes entire careers.

But you don’t have to take my word for it. The science behind journaling is robust, and the practical benefits for leaders are clear. Let’s take a look at why it works, and how to build a sustainable journaling practice that leads to tangible results in your daily life.

The Power of Journaling

In my time as a senior corporate leader, I can’t tell you how many times I’d look up at the end of the day and wonder where the hours had gone. Meetings, emails, fire drills, repeat. And even though I was constantly busy, I wasn’t always convinced I was doing my best thinking.

Journaling is a powerful counterweight to the nonstop swirl of activities that leaders face. In a world defined by constant stimuli, AI acceleration, and decision overload, journaling gives leaders something precious: space to think.

Putting thoughts on paper pulls you out of reactive mode and turns the day’s chaos into something useful; less a blur of tasks, more a pattern you can learn from.

The research backs this up. Journaling isn’t just reflective; it’s physiologically and psychologically beneficial. Studies show it reduces stress, strengthens emotional regulation, boosts immune function, enhances cognitive processing, and even improves sleep. It’s one of the simplest ways to regain clarity and steady your nervous system.

Plus, research from institutions like Harvard Business School shows how powerful it can be for leaders, specifically, including a 23% performance boost within 10 days for those who spent just 15 minutes a day reflecting, and a 42% increase in the likelihood of achieving goals when writing them down.

The evidence is clear: journaling helps leaders think more clearly, act more intentionally, and lead with far greater emotional intelligence—all in a few minutes a day.

How to Build a Journaling Practice That Actually Sticks

There’s no one right way to journal. 

The best method is the one you’ll stick with. My clients have used anything from a classic notebook, a Google Doc, the notes app, voice memos, or even a scattering of thoughts on scrap paper. The format doesn’t matter; the reflection does.

Start small and aim for consistency. 

You don’t need an Instagram-worthy morning routine or 30 minutes of uninterrupted time. Ten to fifteen minutes a day is enough to make a difference. If you can, aim to journal at the same time every day. The real power comes from frequency and habit, not perfection.

Don’t just vent, reflect. 

We all need to release emotions sometimes, but real growth comes from reflecting on them. Try simple prompts like:

• What happened?

• What did I learn?

• What would I do differently next time?

• What patterns am I beginning to see?

  
  

A few thoughtful lines focused on self-awareness can create more growth than a full page of unfiltered frustration.

When in doubt, use prompts to get started.

If you’re not sure what to write about, prompts can help you shift out of “busy brain” and into clarity. Here are a few, but if you are seeking more, ask your favorite AI!

• What’s taking up the most space in my mind right now?

• What decision am I avoiding, and why?

• What do I need to show up well for my team today?

• What energized me this week?

• Where did I feel friction, and what is it trying to tell me?

  
  

Experiment until you find what works best for you. 

Journaling doesn’t have to be writing in a traditional sense. Bestselling author Adam Grant often doodles to capture ideas and surface insights. Benjamin Zander, director of the Boston Philharmonic, writes letters from the perspective of his future self. And Benjamin Franklin used a structured approach to track virtues, daily habits, and personal growth. 

Your ideal method will probably fall somewhere in between. If you find yourself dreading your journaling time, that’s a sign to switch formats. Journaling should feel grounding or energizing, not draining.

Lessons From My Own Journaling Practice

I’ve been journaling for the last 12 years. What began as a memory-keeping project has evolved into my anchor. Journaling helps me process the world around me, reconnect with what matters most, and stay aligned with my core values and how I choose to move through the world in service of them. Here’s what I’ve learned about what works for me.

When journaling, it’s important to set yourself up in an environment that helps your nervous system settle. For me, that’s instrumental music and a quiet spot, often my porch or chair in my bedroom with a cup of coffee and enough calm to actually hear myself think. Find your version of that space, whether that’s a quick walk around the block while you record a voice memo, or behind a closed office door during lunch. Treat journaling like a non-negotiable meeting with a very important person–yourself. Do what you can to show up even when life is hectic, because that’s when you need it most.

The Bottom Line

You can transform your leadership with journaling. Journaling won’t magically clear your calendar or quiet the chaos, but it will give you something most leaders desperately need: a dedicated space to slow down and hear yourself think.

In a world where the speed of work continues to accelerate and leadership often feels like steering the ship through a storm, having a practice that recenters you is no longer a luxury; it’s a leadership advantage. A few minutes of reflection each day can change how you show up, how you make decisions, and how you lead. 

And that shift starts with the simplest possible step: picking up the pen.

Interested in learning more about building human workplaces and coaching? Send me a note at Katherine@worksproutpartners.com. I look forward to hearing from you!