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Home - The Purge Journaling Method: Writing Your Way from Fear to Freedom 
ENTERTAINMENT

The Purge Journaling Method: Writing Your Way from Fear to Freedom 

Amy Liz HarrisonBy Amy Liz HarrisonMarch 12, 20253 Mins Read
Purge Journaling Amy Liz Harrison
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Photo Credit:  «Depositphotos.com»

You know that feeling when your brain is just too full? When your thoughts are bouncing around like a bunch of toddlers on a sugar high? Yeah, I’ve been there. And let me tell you—journaling saved me. 

But not just any journaling. I’m talking about Purge Journaling—a simple but powerful way to clear mental clutter, shift from fear to freedom, and build emotional resilience. 

If you’ve ever struggled with ADHD, sobriety, or just the general chaos of life, this method might just be the tool you didn’t know you needed. 

What is Purge Journaling? 

It’s a systematic approach to journaling that helps you dump all the mental junk onto paper—no filters, no overthinking, just pure release and reset. 

I break it down using the PURGE system: 

📝 P – Powerlessness: Finding power in surrender. 
📝 U – Understanding: Seeing opportunity instead of obligation. 
📝 R – Reframing and Resetting: Shifting perspective. 
📝 G – Gratitude: The ultimate game-changer. 
📝 E – Extras: Spot-checking emotions, trying different journaling styles. 

By working through these steps, I’ve found clarity, emotional balance, and even deeper self-awareness—especially in my journey of sobriety. 

Photo Credit:  «Depositphotos.com»

Why Handwriting Matters 

Look, I love my phone and my laptop as much as anyone, but when it comes to journaling, handwriting wins every time. Research backs this up: 

✍️ It boosts memory retention – Writing things down helps them stick. 
✍️ It sparks creativity – The act of writing engages different parts of the brain. 
✍️ It cuts distractions – No notifications, no pop-ups, just you and your thoughts. 

Purging Beyond the Page 

In the podcast episode, I also talk about a closet purge I did after losing weight. Letting go of old clothes was so much more than just decluttering—it was releasing the old version of me to make space for something new. 

That’s the magic of purge journaling, too. It’s not about perfection—it’s about clearing space for growth. 

Ready to Start? 

All you need is a journal that won’t judge you. If you’re looking for one, I created “Write Like No One’s Reading: 52 Weeks of Writing Prompts”—because, well, they aren’t. It’s just for you. 

📝 Grab a copy here: Write Like No One’s Reading: 52 Weeks of Writing Prompts 

And if you want to dive deeper into Purge Journaling, check out my podcast, Eternally Amy: 

🎙 Listen on Apple  🎙 Listen on Spotify 

The entire Purge Journaling Series is now available, so you can binge all the episodes whenever you’re ready! 

So grab a pen, open your journal, and let it all out. Your mind will thank you. 

Have you ever tried journaling? Let me know in the comments! 💛 

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Amy Liz Harrison
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Amy Liz Harrison is the bestselling author of two memoirs and the founder and CEO of publishing imprint, A-Team Press, LLC. Harrison is also a podcaster, recovery/mental health advocate, a 12-step coach, a mom to eight biological kids, and a wife to one Australian airline executive. Harrison’s material is semi geared towards Gen Xers, but like “We Are the World,” it’s really for everyone, because she’s a lover, not a fighter. Sober since 2011, she used to like pina coladas. But as a native Californian, she has never liked getting caught in the rain.

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1 Comment

  1. Patti Clark on September 19, 2025 11:13 am

    Thank you Amy for this piece. I’m an avid journaler – and I often use journaling to Purge. I’m a firm believer that when I am stuck in a crazy obsessing loop – that my insanity is better out than in! and I write it out!

    Reply
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