"I can shake off everything as I write; my sorrows disappear, my courage is reborn."
Ann Frank
German Diarist
- Date
Journaling for Change: How Built for Hard Leaders Use Writing to Lead Through Stress, Challenge, and Uncertainty
posted in Built For Hard
Adam Kreek
When change is hard—when the pressure’s rising and clarity feels out of reach—top leaders don’t just push through.
They journal.
This post is a breakdown of journaling methods that help leaders thrive in difficult times. Whether you’re facing stress, burnout, strategic uncertainty, or emotional overload, journaling is one of the most effective tools to get your mind and mission back on track.
If you want to build mental strength, emotional clarity, and a deeper connection to purpose—start writing things down.
Why Journaling Works for Leaders in High-Pressure Situations
Journaling gives language to emotion. It gets the noise out of your head and onto the page. That distance helps you reflect, analyze, reframe, and reset.
As I often say:
You don’t have to believe everything you think.
Writing helps you separate facts from fear, purpose from pressure, and strategy from swirl.
If you're leading through change, this is a Built for Hard™ tool worth mastering.
1. Freewriting (a.k.a. Brain Dump Journaling)
This is the simplest, most direct form of journaling. Sit down. Write. Don’t edit. Don’t worry about spelling or grammar. Keep going until the thoughts slow down.
- Time required: 2 to 30 minutes
- What it’s for: Emotional release, mental clarity, pattern spotting
- When to use it: Before or after high-stress events, transitions, overwhelm
Benefits:
- Calms anxiety
- Creates space between you and your emotions
- Helps you see what’s really driving the stress
2. The Five Minute Journal
One of the most accessible guided journaling tools out there.
- Structure: 5 simple daily prompts (morning + evening)
- Why it works: Easy to complete, builds consistency
- How I used it: I modified it (of course—I’m a Maverick) and filled in both sections at once
Buy The Five Minute Journal – Intelligent Change
Prompts include:
- Three things I’m grateful for
- What would make today great
- Daily affirmation (I replace with: What character trait do I want to build?)
- Three amazing things that happened
- How I could have made today even better
Best for:
- Leaders trying to establish a daily reflection habit
- People new to journaling
- Gratitude-focused mindset building
3. Morning Pages (from The Artist’s Way)
Developed by Julia Cameron, this method focuses on stream-of-consciousness journaling—three longhand pages each morning.
- Structure: Write 3 pages by hand, no editing
- Purpose: Clear mental clutter, unblock creative thinking, regulate emotions
- Best for: Early risers, leaders looking for emotional processing
Learn more:
4. The Effective Executive in Action – Peter Drucker
This is more than a journal—it’s a self-guided leadership development tool based on Drucker’s timeless insights.
- Structure: Daily excerpts + prompts + writing space
- Delivers: Strategic thinking, intentional action, deeper clarity on time/value use
- How I use it: Read the insight, reflect, then write what it means in the context of my goals
Get The Effective Executive Here
Great for:
- Business leaders
- Executives managing priorities
- Long-term thinkers
5. EOS Life Journal – Gino Wickman
Based on the Entrepreneurial Operating System, this journal ties daily habits to your leadership vision.
- Structure: EOS framework applied to personal & business goals
- Focuses on: Execution, alignment, value-driven leadership
- Why I like it: It turns fuzzy values into concrete behaviours—fast
Best for:
- Entrepreneurs & business owners
- Coaches & executives aligning team + self
- Leaders wanting operational clarity
Explore EOS Life
6. The Daily Stoic Journal – Ryan Holiday & Stephen Hanselman
This blends daily philosophy prompts with reflection space.
- How it works: Read a short quote or prompt from Stoic thinkers, write your thoughts
- Delivers: Emotional regulation, purpose-centred thinking, perspective
- Why it’s Built for Hard: Stoicism doesn’t suppress feelings—it helps you channel them wisely
Buy The Daily Stoic Journal
7. Stoic App – Digital Journaling for Self-Awareness
I don’t usually recommend journaling on your phone—but this one’s an exception.
- Best use case: When you’re doom-scrolling and stuck in a loop
- Functionality:
- Daily prompts
- Mood tracking
- Emotional awareness scans
- Reflection integrations
Download the Stoic App
This app has helped me close emotional loops and reroute distraction into discovery.
8. The Clear Habit Journal – James Clear
From the author of Atomic Habits, this journal combines:
- One Line a Day journaling
- Daily habit tracker
- Dot-grid system for flexible planning
- Reflection toolkits in the back
Explore The Clear Habit Journal
Why I like it: It scales. You can go deep—or keep it light—and still get something meaningful from the practice.
How to Start Your Journaling Habit (as a Busy, Built-for-Hard Leader)
- Start small. Don’t try to write a novel. Write a sentence.
- Choose one format that matches your lifestyle.
- Be okay skipping a day or five. Shame kills momentum.
- Go back and read your entries. Notice growth. Notice patterns.
- Trust that your mind clears when your hand moves.
Final Thoughts: Writing Through the Hard Makes You Stronger
Journaling won’t fix your pain. It will give it a name.
And that’s the first step to healing, realigning, and leading with clarity.
Whether you’re journaling for leadership clarity, stress release, emotional growth, or strategic focus—it’s a tool every Built for Hard™ leader can use to stay grounded.
Pick one. Start today. And keep going.
Have a journaling method that’s worked for you?
Send me a message—I’m always looking to expand the toolkit.
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Adam Kreek is on a mission to positively impact organizational cultures and leaders who make things happen.
He authored the bestselling business book, The Responsibility Ethic: 12 Strategies Exceptional People Use to Do the Work and Make Success Happen.
Want to increase your leadership achievement? Learn more about Kreek’s coaching here.
Want to book a keynote that leaves a lasting impact? Learn more about Kreek’s live event service here.