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-Achieve goals When you use your journal to write down your goals, you can keep better track of your intentions. This will help you stay accountable and serve as a reminder of what you need to do to accomplish them. Be sure to get specific. -Track progress and growth If you make journaling a regular habit, you can see how much progress or growth you've made by revisiting previous entries. -Gain self-confidence Seeing your progress can also give you a serious confidence boost. You can feel proud looking back at the challenges you faced and seeing how far you've come. Improve writing and communication skills Writing, like anything, improves with practice. When you journal every day, you're practicing the art of writing. And if you use a journal to express your thoughts and ideas, it'll help improve your overall communication skills. -Reduce stress and anxiety Sometimes negative thoughts and emotions can run on a loop in our heads. This can be stressful when you're dealing with a challenging situation -- it can even make your present situation feel worse. But if you stop and put your emotions down on paper, it can help you release negative thoughts from your mind. As you write, you may even come up with a solution you hadn't thought of before. -Find inspiration Leonardo da Vinci drew some incredible ideas for inventions in his journals. Like him, you can also use your journaling time to brainstorm or let your imagination run wild. The inspirations that may pop up while you're writing or sketching may even surprise you. -Strengthen memory The Journal of Experimental Psychology published research that shows how writing your thoughts down can reduce intrusive thoughts about negative events and improve working memory.* Even the simple act of writing something down lets your brain know you want to remember it. That's why note-taking is such an effective practice when learning something new.