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.
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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Resources Are Available
If you or someone you know is experiencing difficulties surrounding alcoholism, addiction, or mental illness, please reach out and ask for help. People everywhere can and want to help; you just have to know where to look. And continue to look until you find what works for you. Click here for a list of regional and national resources.
1 Comment
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!