Some journeys take us across continents; others take us deep within ourselves. A journal can be a companion for both.

When I look back on my post-college trip with my grandfather to what was then the Soviet Union, I remember our travels together with such fondness, but the details are fuzzy. I wish I had thought to bring a journal, to capture the moments as they unfolded: the sights, the conversations, the quiet reflections. A journal would have been a time capsule, preserving not just what we did, but how I felt seeing the world through his eyes.

Years later, after my husband John died, I set out on a series of journeys to scatter his ashes in places he loved. I called them the “ash trips.” On those travels, I did keep a journal. Recently, I reread some of those entries. They didn’t just remind me of the landscapes or the ceremonies, they showed me how I’ve grown, evolved, and integrated grief into the person I’ve become. There is real value in looking back to see where we’ve been and how our efforts, growth, and focus have shaped who we are today.

The Value of Everyday Journaling

Journaling is a way to hold onto the richness of daily life before it slips through the cracks of memory. Whether you jot down a few sentences at the end of each day or fill pages while traveling, the practice encourages us to slow down, notice, and reflect. It can help process emotions, clarify priorities, and spark gratitude.

Research has shown that writing about our experiences, especially our emotional ones, can lower stress, improve mood, and even strengthen memory. But beyond the science, it’s simply a way to preserve the stories of our lives, for ourselves and for the people who may one day want to know them.

What Is Death Journaling?

Death journaling is a practice I often teach in workshops. It’s an invitation to reflect back, turn inward, and plan ahead. While the name might sound somber, it’s really about living more fully and preparing more intentionally.

Death journaling can take many forms:

• Exploration – discovering what matters most to you.
• Reclamation – honoring your life stories and experiences.
• Healthy Preparedness – putting your wishes into words so your loved ones know them.
• Creative Process – finding meaning through writing, art, or other forms of expression.

It’s not just for those who are at the very end of life. It’s for anyone who wants to clarify their values, share their legacy, and ease the path for loved ones when the time comes.

Why It Matters

One of the most powerful aspects of death journaling is “storying” or creating a narrative to explain what has happened in our lives. Stories help us make meaning out of chaos, clarify our values, and connect our past to our future. As researcher Sherry Hamby, Ph.D., notes, people who find their voice, share their story, and reaffirm their values often find a sense of peace and hopefulness they didn’t have before.

Death journaling also becomes a gift. Imagine your loved ones one day opening your words and discovering who you are at your core, what you believed in, and what you hoped for them. That’s a legacy that transcends possessions.

Getting Started

If you’re curious to try death journaling, or to add more meaning to your everyday journaling, here are a few prompts to get you started:

• Who are you at your core? How do you want to be remembered?
• What brings you a sense of awe, wonder, or peace?
• What stories or messages do you want to pass along?
• Reflect on one happy or meaningful era of your life. Who were you then? What mattered most? How did that time shape who you are today?

Approach these questions gently. There’s no “right” way to do it. Your words can be as simple or elaborate as you want. The goal isn’t perfection. It’s honesty and connection.

Closing Thoughts

When I read my old journals, from travel adventures to grief journeys, I’m reminded that writing can be both a mirror and a compass. It shows us who we’ve been, and it can help guide who we’re becoming.

Whether you’re documenting a vacation, sorting through the complexities of loss, or capturing the wisdom you want to leave behind, journaling offers a way to be more present today and more prepared for tomorrow.

So pick up a pen. Start with just a few lines. You might be surprised by how much you discover about your life, your values, and yourself.