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How to use journalling to feel happier and inspire wellness

Last Updated: 03/19/2024


The end of a year is a perfect time to check in with yourself and how you’re feeling. During this time of reflection, we often make New Year’s resolutions, many of which don’t make it through to February. This year, what if we set intentions instead of goals?

A woman sitting on a couch journaling

To help us with making lasting shifts in our lives, we called on our friend Marissa, Founder of STIL, a brand of beautiful journals designed to help you take charge of a busy day and mind. Together, we created a daily habit-tracking journal to help guide you in setting and meeting wellness intentions throughout the year ahead.

We’ve paired this limited-edition journal with some of our favorite grounding blends to help you build a ritual around intentional, thoughtful self-care practices called Present Moment.

Read on for ways journaling can help you harness the power of mindfulness and elevate your overall well-being.


We’re all for setting goals, but not into adding pressure or expectations to our wellness practices. When you’re setting an intention, what you’re really doing is choosing how you want to feel. We believe that when you start with intention, you create the conditions for change in your life. Intentions are often described as what gives your time purpose, and the motivation to live the life you want.

When you change your thinking from what you’re going to do to how you want to feel, your focus shifts from what’s ahead to right this moment. With this perspective, it’s easier to focus on one thing throughout the course of a day, a week or even a month, instead of a long list of tasks that might just leave you feeling stressed.

So, how do you want to feel—today and throughout the year ahead? Think of a single word or even a short phrase that describes the state of mind you wish to be in. Try to aim for something positive; for example, if you’re feeling tired from taking on too much, your intention might be “boundaries,” “rest” or “self-care,” as opposed to “not being so busy.”


No really, it is more possible that you’ll live the life you want when you use affirmative language like “I am” instead of “I want to.” Build confidence in your own abilities by choosing powerful language that tells your mind that you can do it.

Using phrases like this can also reduce the number of decisions you need to make in a day. Imagine waking up already aware of how you feel and what you’re going to place your attention on that day!

Here are some examples of intentional affirmations to get you started:

  • I am loved unconditionally; saying “no” is okay.
  • I am worthy of rest.
  • I am caring for myself so that I can give energy to what’s important.
  • I am capable of greatness—especially when I feel well.


Choose the intention first and the goals will follow. Once you know how you want to feel, you then have a solid framework for living your life according to your values. Wellness goals are unique to you, where you’re at and what you want for yourself.

No matter how you want to feel or what it is you want to accomplish, a journal is an excellent accountability buddy. Our Mindful Pocket Farmacy has everything you need to inspire honest reflection and self-compassion as you explore intention-setting.


At Saje, we are always on the lookout for reasons to celebrate. We also know that life can come with its share of obstacles and building new habits can be tricky. Whether you live your intention every day or every other week, you’re still doing it: you’re committing to your wellness and that’s something to celebrate! We hope you’re as proud of yourself as we are of you.

The best time to begin keeping a journal is when you decide to.

— Hannah Hinchman

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