The Power of Tiny Habits

How writing one word a day transformed my life

One step, one word, one day at a time...

Dear Friend

How are you today?  Basking in the glorious morning sunshine I hope and if it’s not sunny in your corner of the world, I’m sending you lots of sunshine vibes. 

Yesterday I received lots of direct messages about my write up Untethered and it’s inspired me to share more about my story and experiences of why I preach so much about therapeutic journaling.  Turn away now if you’re bored of my journaling banter :)

I know you’ve heard it all before - statements such as “dream big” or “go big or go home”. It seems our culture is obsessed with massive, radical transformations through big efforts and grand gestures.  But the truth is, the most profound shifts in our lives often begin with the smallest steps.

I’m living proof that adopting a seemingly insignificant daily habit can spark a monumental inner revolution.  For me, the catalyst was as simple as committing to journaling just one word per day, every single day, no breaks!  Yes you read that correctly, just one measly word a day.  How hard could that be, right?

Some of you will know, if you read my Substack regularly, that my consistent journaling practice started over three years ago, back then I didn’t have grand ambitions.  I was exhausted from constantly setting lofty goals and then feeling crushed when I didn’t live up to them.  The pressure to journal for almost an hour, to excavate my soul into “Morning Pages”, felt utterly suffocating.  So I rebelled.  I scaled it all the way back to the tiniest commitment I could fathom, which was one word, every single day, no matter what.

That first word I wrote into my beloved Yop & Tom journal was “tired”. Just six scribbled letters capturing the weariness weighing me down that day.  But you know what?  Writing even that one small truth helped me recalibrate what I was putting my mind, body and soul through that week.  

With each day’s new word, whether “grateful”, “angry”, “confused”, “overwhelmed” another clearing emerged.  The cumulative effect of these solitary words became a soothing balm for my soul. Slowly but surely, I was being called home to myself.

As the days and the words accumulated into weeks and months, my words became sentences and my sentences became paragraphs.  It was as though my pen took over. I gave myself permission to write as little or as much as I required, depending on my mood and energy levels. I basically found myself organically in flow with my journaling.  I’ve written before about the hypnotic effect my fountain pen ink has had on me when it lands onto the page., it’s as though I become the ink. It’s a beautiful state of mind.

So my journal became a living, breathing chronicle of my being.  I could vividly track the shredding of layers and how I unravelled my untold stories. I started to understand who the REAL Tanya Lynch was, this amazing woman on the page who was full of wisdom, vitality and love. I began to trust her and have a dialogue with her. Even now when I’m feeling unsure about a decision or unable to trust my gut, my journal always without failure gives me the best advice I could possibly want.

Through my humble daily practice of asking myself “What’s the word for today?” I rekindled an unshakeable relationship with my truest self.  I learned to lean into my grittiness and beauty with the same reverence.  My words started to make sense, shining a light on my deepest pains, my worries, and all my fears.  I literally allowed my pen to clear, what felt like the overgrown path of my life, into a clear walk way allowing my soul to heal.

So this is why I do what I do, sharing the wellbeing goodness and the mental health benefits of adopting a consistent journaling practice, by literally writing one word, one day at a time. My journals are full to the brim with 1000’s of words which is basically the compost that nurtures my personal growth, healing and creativity.  

Here’s the thing… I’m here to help you experience this magic that I feel, especially if you are curious about the health benefits of journaling. You too can make it a beautiful, tiny habit.  If you have the courage to commit to showing up for just one word today and each day after that, you’re basically planting the seeds for your own personal revolution.  Trust that your words will bravely lead you everywhere you’re meant to go.

Care to join me for a moment to “pause for thought” and maybe journal for a couple of minutes? I dearly hope that my prompts will help you kick start your new tiny journaling habit…

1. What is the one word that captures how you feel today?  Free-write about that word and let it lead you to wherever it may take you.  I call this a micro-movement and my students love this writing exercise.

2. Make a list of the role’s, identities or paths you’ve tried on in your life’s journey so far.  Which ones felt authentic?  Which ones caused you to feel out of alignment?

3. “One word at a time, one day at a time” - reflect on what showing up with this mindset has allowed you to create or experience in your life.

Keep on journaling!

Until the next time

Take care and stay safe xx

About me… I’m Tanya Lynch, a mother, a ridgeback owner and the founder of Ease Retreats.  I love what I do, collaborating with authors and creatives, hosting retreats in beautiful venues across the UK.  I’m also a therapeutic journaling coach and through my program Rage on a Page, I help midlife women channel their emotions into something more positive and creative in less than 60 days. Each Thursday I host an online journaling club called Journal with Ease and it’s free for paid subscribers to attend. If you have any questions about the benefits of therapeutic journaling, please reach out and connect. I’m usually on a beach walking the dogs, hosting retreats or hanging out here on Substack.