Podcast Summary: EXPANDED Podcast by To Be Magnetic™

Episode 391: Why Journaling Actually Works – Ritual, Healing, and Clarity with Tara Schuster
Date: January 23, 2026
Host: Jessica Gill
Guest: Tara Schuster

Main Theme & Purpose

This episode dives deeply into the transformative power of journaling as a science-backed, intentional ritual for self-discovery, healing, and manifestation. Author Tara Schuster returns to share research, her personal journey, and actionable journaling practices from her new book, This Journal Works. The conversation unpacks how journaling can serve as a key to processing difficult emotions, rewiring the brain, and creating a clearer, more intentional life. The dialogue is informal, authentic, and peppered with humor and memorable moments.

Key Discussion Points & Insights

Tara’s Skeptical Start & Personal Journey

• Tara's Background & Resistance to “Self-Help”:
  Tara frames herself as the “least likely self-help person,” coming from a high-achieving, validation-seeking career at Comedy Central, masking a deeply painful, neglectful upbringing.

  “I had zero inclination to go into the self-help world, except my childhood kind of caught up with me...” – Tara (06:45)

• Journaling as a Life-Saving Practice:
  Tara began journaling as a desperate act of self-rescue after hitting rock bottom emotionally. What started as dumping questions into a Google doc grew into a robust practice of self-parenting and transformation.

  “I just started a Google document where I just poured in every question I had about what are vegetables? Which one should one eat?... At the end of five years, I had this 600-page Google Doc and just felt like a completely different person.” – (07:51)

The Science & Ritual of Journaling

• From Habit to Ritual:
  Tara distinguishes journaling as a meaningful ritual, not just a “habit” or a checklist item. Ritual creates intention and enjoyment, counterbalancing a life of automation.

  “We need [our lives] to be more intentional. Right? How many days do we let slip by... Journaling as a ritual reminds us: I’m alive. I’m a soul and a body and a miracle on the earth.” – Tara (15:29)

• Ritual as Power & Reclamation:
  Jessica links ritual to reclaiming power over one’s attention in a distraction-saturated culture:

  “The ritual is where we take our power back... where we can tap into our intuition.” – Jessica (19:06)

Neuroscience: Why Writing is Different Than Thinking

• Processing & Closing Loops:
  Thinking and overthinking lead to rumination; speaking or writing allows resolution.

  “When it’s in our mind, we never hit the end button... but when we write in a journal, that’s when our brain can actually go into, ‘okay, what do we take away from this?’” – Jessica (19:06)

• Expressive Writing Technique:
  Tara outlines James Pennebaker’s “expressive writing” protocol—writing in detail about a difficult experience for 15–20 minutes, a few times. Initial discomfort is followed by measurable reduction in emotional distress, increased meaning, and resilience.

  “Journaling is not writing. I am a writer. When I journal, I am journaling... vocabulary, performance, editing, none of that has anything to do with journaling.” – Tara (21:25)

  “The mind... doesn’t like unresolved questions. It’ll loop unless you write it down—or speak it aloud.” – Tara (23:47)

The Human, the Analog, and Authenticity

• Handwriting vs. Typing:
  Handwriting activates more comprehensive brain pathways, aiding self-understanding and goal setting.

  “One thing I don’t think we do a lot is comprehending our own minds... it would be better if you were to handwrite it.” – Tara (24:22)

• Authenticity as a Creative and Life Asset:
  The more attuned we are to our genuine perspective (via journaling), the more our uniqueness shines—professionally, creatively, and personally.

  “The single most important thing is your point of view, your authentic take. How do you see the world?” – Tara (28:20)

Navigating Input, Comparison, and Creativity

• Intentional Consumption for Creative Clarity:
  Tara and Jessica discuss boundaries with media/input to nurture authentic voice and avoid comparison territory.

  “Most comedians don’t watch comedy... When it’s time to create, I have to have blinders on and stay in my own lane.” – Tara (30:09, 31:25)

Tracking, Experimentation, and Intentional Living

• Journaling as Experimentation & Tracking:
  Both women share how tracking feelings, energy, or habits in their journals fosters objective reflection and micro-adjustments—living life as an experiment.

  “I love when we treat our lives like an experiment... we can realize, wow, it’s actually Y. This isn’t a crisis, just a micro adjustment.” – Tara (40:50)

Prioritizing Ritual Over Excuses

• Making Time, Reframing Avoidance:
  Tara challenges the “I don’t have the time” excuse, reminding listeners that priorities determine what gets done.

  “If you’ve got five to ten minutes to doomscroll on Instagram, then you, my friend, have five to ten minutes to pay attention to your life.” – Tara (44:00)

Picking Your Journaling Technique

• Personalization Over Perfection:
  Tara’s book gives a range of tailored journaling methods (affect labeling, evening download, expressive writing, etc.) and encourages people to try different approaches and drop perfectionism.

  “There is not one right way... The reader is super smart, they’re also unique, so they need a lot of different tools and then they can figure out what works best.” – Tara (47:42)

The Joy and Compassion of Self-Discovery

• Fun in the Excavation:
  Tara emphasizes humor and joy in the process, even when unpacking painful pasts.

  “There is a delight in getting to know yourself.” – Tara (56:27 & 00:00)

• Self-Compassion When You “Fall Off”:
  Rather than criticising yourself for inconsistency, rejoice in having created a ritual to return to at all.

  “When you get lost journaling, it’s not a sign that there’s a problem. It’s a sign that you’ve done a very, very good job.” – Tara (46:15)

Memorable Quotes & Moments

• “That which you do not deal with, deals with you. Always.”
  – Tara (12:52)

• On authenticity in the age of AI:

  “The best thing I could do for my career is to become more and more human, more and more myself… So being able to tell your own story skillfully, that is just a gift.” – Tara (27:12)

• On comparison:

  “None of my good work comes from me being afraid and trying to prove a point.” – Tara (31:55)

• On envy and expanders:

  “I now think of it as proof of what’s possible for me, not proof that… they got it, so I can’t.” – Tara (33:15)

• On the magic of ritual:

  “The ritual is where we take our power back… where we dance with life.” – Jessica (19:06)

• On making time for journaling:

  “If you’ve got five to ten minutes to doomscroll on Instagram, then you… have five to ten minutes to pay attention to your life.” – Tara (45:04)

Notable Journaling Practices Highlighted

• Expressive Writing (James Pennebaker’s method) – Best for processing trauma and strong emotions. (21:25)
• Affect Labeling – Naming and writing down emotions to de-intensify them and expand emotional vocabulary. (47:42)
• Evening Download – Nighttime journaling to clear the mind, integrate lessons, and improve sleep. (47:42)
• Morning Pages (Julia Cameron’s method, The Artist’s Way) – Three longhand, unedited pages each morning to clear “gunk” and track patterns or experiments. (38:02)

Timestamps for Important Segments

• 05:59 – Tara describes her transition from skeptic to passionate advocate for journaling.
• 10:57 – Processing difficult emotions and the fear of “unpacking” the past.
• 15:29 – The difference between a habit and a ritual.
• 20:39 – Why writing (or speaking) is crucial for processing thoughts.
• 21:25 – The “expressive writing” protocol.
• 24:22 – Handwriting vs. typing: the science.
• 27:12 – Authentic storytelling in the digital age.
• 38:02 – Julia Cameron’s morning pages and tracking practices.
• 44:00 – Time management and intentionality.
• 47:42 – Personalizing your approach to journaling.
• 56:33 – Joyful self-excavation and proof of change.

Resources & Where to Find More

• Tara’s 14-Day Journaling Challenge: tarashuster.com/journal
• Instagram: @taraschuster
• Books:
  • By Yourself the F*cking Lilies
  • Glow in the F*cking Dark
  • This Journal Works: The Science, Ritual and Art of Journaling

Final Takeaways

• Journaling is not about “doing it right,” but finding YOUR right way and ritual.
• Writing things out is uniquely effective for processing thought cycles, emotions, and habits.
• Small steps and micro-adjustments, tracked through journaling, add up to big transformation.
• Let self-compassion and curiosity guide your practice—there’s delight and healing in getting to know yourself.

“By diving into the story, by making it my own, by being really intentional, I could have a life I love. There is a delight in getting to know yourself.”
– Tara Schuster (00:00, 56:27)

For Those Who Didn’t Listen:
This episode is a thoughtful, research-backed, and inspiring conversation between two passionate journaling practitioners—the perfect mix of science, soul, wit, and wisdom. Whether you’ve never picked up a journal or are seeking to revitalize your ritual, you’ll find tools, laughs, and encouragement for your journey inward.