Micro Journaling: The 90-Second Ritual Your Brain’s Been Begging For
Less overwhelm. More clarity. One sentence at a time.
Therapy is incredible. But sometimes, you just need 90 seconds and a pen.
Enter: micro journaling. The low-lift emotional hygiene ritual currently taking over nightstands, notes apps and every “that girl” routine on your FYP.
It’s like a brain cleanse - without the pressure of a full Dear Diary moment.
For women who want to check in without spiralling, process without overanalysing, and most importantly, actually stick to a ritual - this is your sign.
So, What Actually Is Micro Journaling?
Exactly what it sounds like: a short, intentional journaling practice that takes 1–5 minutes. Think short, frequent and most importantly - honest, brain dumps. It could be…
One question, one honest sentence.
A brain dump in three bullet points.
A daily check-in: “Today I feel… because…”
It’s therapy ✨ adjacent ✨ not a replacement, but a way to build emotional fluency, regulate your nervous system and start actually hearing your own thoughts again.
Casual. Quick. Actually doable.
Why It Works (and Why It’s About to be Everywhere)
We’re overwhelmed. Let’s be honest girls, big journaling prompts can sometimes feel like homework. This keeps it bite-sized.
We’re time-poor. Micro journaling slips perfectly into your morning coffee queue or evening wind-down.
We’re emotionally intelligent. We just need better tools to process all of it, in a way that’s actually sustainable.
Bonus: It also sharpens decision-making, reduces reactivity and gets you back in touch with your intuition. Think of those times you ping off an unconsidered message in a reactionary way and then regretted it… Next time, try writing down why you feel that way and come back to it later.
Small on time, but big on impact. The new 90-second ritual you need.
Micro Prompts That Hit
Some prompt I find myself coming back to time and time again - but honestly, do what feels right for you, there are no rules.
What’s taking up space in my mind right now?
The thing I’m not saying out loud is…
One word to describe today’s energy.
Something I’m proud of (even if tiny).
What my body is asking for right now.
So… Does it actually work?
I’ll be honest, I’ve always loved the idea of journaling. The Pinterest pages, the linen-bound notebooks, the aesthetic writing. But in reality, the pressure of filling a blank page often left me doing… nothing or just writing what I felt I should be writing.
Micro journaling changed that. Swapping my longer-form sessions for quick, low-pressure check-ins means I actually do it. Most days. Sometimes multiple times.
Whether you read it back or not, I’ve realised the act of getting the words out, into the real world, without having to speak them - is its own form of therapy. It’s not about profound insights or perfect prose. It’s about giving your thoughts somewhere to land so they’re not bouncing around your brain all day.
Want more straight to your inbox?
Sign up to the real talk newsletter to get weekly recommendations, rituals & routines sent straight to your inbox.
