There is a new trend that seems to be buzzing called junk journaling, and I wanted to shed some light on the topic and highlight the self-care benefits it offers. At its core, junk journaling is a creative and deeply personal way to collect and store memories, giving them a physical space to live beyond our digital devices or fleeting recollections.
Any self-care initiative requires that you make the choice to do it, and starting anything is often the hardest part. What is unique about journaling is the sensory experience that comes with looking back at your entries. When we think back to certain situations or watch videos, it may not fully evoke a complete sensory experience. Junk journaling allows us to collect and store significant items from an experience, keeping them safe to revisit later. What sets it apart from pictures and videos is the ability to evoke cued sensory memories that feel uniquely different. Pictures and videos only capture a small part of the lived experience, while tangible items can recall the textures, smells, and emotions tied to a moment. This can make the recollection more meaningful or pleasurable.
As with many hobbies, the cost can be a barrier to getting started. But one of the most appealing aspects of junk journaling is that it doesn’t have to cost anything. You can gather items from anywhere and incorporate them into your journal. There really are no rules, which is one of the reasons it has gained popularity. This flexibility makes it accessible and easy to start for anyone, regardless of age or background. Whether you’re using an old notebook, a binder, or even a shoebox, you can make it your own.
Junk journaling involves storing items you might otherwise discard. These can include movie tickets, photos, magazine clippings, or even fabric swatches. There’s no strict guideline for what you can keep, which adds to its charm. Some people prefer using binders or scrapbooks to organise their collections, but there are no limits to creativity. Personally, I store my items in a box tucked away in my closet. Inside, I’ve kept old watches gifted to me, pictures from past relationships, report cards, pins collected over the years, and childhood ribbons won at various events. Each item holds its own story, offering a tangible connection to a past moment.
There is research suggesting that journaling can help alleviate stress and combat burnout. Junk journaling, as a form of scrapbooking, also provides opportunities to process emotions and facilitate connection, whether by sharing the journal with others or through the act of gathering meaningful items. Studies have shown that engaging in creative activities like journaling can promote emotional well-being and foster mindfulness, making it a powerful self-care tool. The act of creating a journal entry can be meditative, allowing you to focus on the present moment while curating meaningful memories. Most importantly, it’s enjoyable and highly personal.
Another benefit of junk journaling is that it encourages you to seek out new experiences. The desire to add meaningful items to your journal can motivate you to try new things, explore different places, and engage more deeply with life. For instance, attending events, visiting new locations, or reconnecting with old friends might feel more purposeful when you’re thinking of items to preserve. This sense of purpose can lead to greater creativity, a willingness to take risks, and ultimately, a more fulfilling lifestyle. For many, this is the essence of truly living.
Robert Roopa, C. Psych, is an Ontario-based psychologist specialising in anxiety disorders at the OCD and Anxiety Clinic. He also works with Counselling Services for York Region to provide mental health support.
