A quiet space for clarity in a noisy world

Are you resisting this? You're not alone!

Feb 19, 2025

There’s a lot for us all to deal with right now. Life is full, the world is noisy, and unless we are really intentional, it can be hard to find the time—or the headspace—to work out what we’re actually thinking, feeling, or needing.

But sometimes, the simple act of putting things into words—even in the messiest way—can lighten the mental load. Not in a “fix everything” kind of way, but in a way that helps untangle thoughts, make sense of things, and create a little more breathing space.

BUT. If I start to talk about journaling, do you feel resistant?

Many people do, as it feels like another thing on the ‘to do’ list), or are unsure where to start, here are some ways to explore it—without putting pressure on yourself to “do it properly.” It also might be something you don’t completely understand, know how to do, or really see the benefits of.

So can I talk to you about it? Just for a couple of minutes? I promise not to get all preachy! Here are some of the ways it can help and also some ideas and exercises to get you going. One for every day of the week.

1. Untangling your thoughts and feelings

Ever feel like your mind is a like a messy, tangled ball of wool—thoughts looping over each other, worries getting intertwined, knotted up with ideas, can’t ever find the end?!

Writing things down, even in a scruffy list, can help create space, making it easier to see what really matters.

Try this: Write down everything that’s on your mind in one long, unfiltered list. Then circle or underline anything that stands out—those might be the thoughts that need your attention most. You can then feel more relaxed knowing that you have captured the other things too and can come back to them later and give them further thought.

2. Giving your brain a break

We take in so much every day—from the news, from conversations, from endless scrolling on social media. So many thoughts, feelings and ideas! But how often do we actually process and make sense of all that?

Taking a moment to pause and let some of it out on paper can feel like giving your mind a deep breath.

Try this: Set a timer for five minutes and write about whatever’s been sitting at the front of your mind. Ideas. Worries. Things you want to understand better.

What’s helpful? What’s just clutter? What can you let go of?

3. Noticing what you need - so you can then get it!

Some days just feel a bit "off," don’t they? Not awful, not great—just unsettled. There’s a lot out there, subtle and unsubtle, to knock us off centre.

But when we pause to check in with ourselves, we often realise there’s something we’re missing, or something we can give ourselves to bring us back to a more balanced state - or even add some joy!

Try this: Finish this sentence: Right now, I feel ____. What I need most today is ____.

4. Lightening the mental load

We carry so much in our heads—lists, worries, ideas, things left unsaid. But we don’t have to hold onto all of it at once.

Try this: Write down three things you’ve noticed that you have been overthinking. Then, for each one, ask yourself: Do I need to take action on this, let it go, or simply acknowledge it for now?

If there is action, plan when you will take it or what’s needed to move forwards.

5. Creating a quiet space

The world is loud and demands attention - work, children, partners, the news, our communities. And when everything around us is noisy, it can be hard to hear ourselves think and take in the wisdom of our own voice. Taking a few minutes to sit with your thoughts and make notes of what feels important is like carving out a little quiet space for yourself.

Try this: Instead of writing, sit in silence for two minutes first and just allow your mind to wander. Then jot down whatever comes to mind. What’s trying to surface? What needs attention?

6. Seeing those patterns

Ever notice how the same thoughts keep coming up again and again? or we find ourselves having the same issue, getting ourselves stuck in the same way? Sometimes, we don’t realise what’s really going on beneath the surface until we see it reflected back at us. Journaling acts as an excellent reflection point.

Try this: Flick back through anything you’ve written in the past week in your journal. Do you notice any themes or repeated thoughts? What’s trying to get your attention? What patterns do you notice in your life generally?

7. Making space for possibility and change

It’s easy to get caught up in the day-to-day and forget to ask those bigger questions that will really help us to shift and grow—“What do I want next? What actually matters to me?” “Where am I being held back?”

Taking time to explore those thoughts, even in small ways, can open doors to things we hadn’t considered.

Try this: Finish this sentence: If I could do one thing this year and I couldn’t fail, I would ____.

Journaling doesn’t have to be a big commitment, and it’s not about keeping a perfect notebook, or having hours to devote to it.

You don’t have to do it sat in a beautiful insta-perfect armchair with a candle and a mug of herbal tea either! (Though that is nice!)

It’s just a way to regularly check in with yourself, lighten your mental load, explore your thoughts and make sense of what’s going on. And once you get into it and explore different ways and methods, you can create your own little support mechanism, just for you, to help you stay grounded, aligned and positive.

That’s why I run guided journaling sessions inside Gather and Grow - a space for women in midlife to reflect, reconnect, and explore what’s next in a way that feels natural.

If you’d like a little structure, encouragement, and thoughtful prompts to guide you, you’d be so welcome to join us - and the next session is this coming Sunday, 23rd February at 7pm UK time with an offline version available by end of play Tuesday 25th!

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My paid membership is £7.50 a month and offers this monthly session plus more resources which you will be guided to in the special PDF I send you when you sign up.

You can find out more about the sessions in this previous post about everything that’s coming up in 2025. I have each month’s session already planned out - exciting!