Your Creative Rocket Booster: Sketchbooks & Notebooks

Jan 7

Over the years, I have seen firsthand how keeping a personal sketchbook or journal nurtures creativity. What has come as a delightful surprise is how deeply it can benefit the mind, body, and spirit as well. Recent research underscores what many of us have felt intuitively: the simple acts of drawing, doodling, and writing are powerful tools for stress relief, cognitive development, and emotional well-being. By embracing a steady practice, you bring holistic support into your life—far beyond generating new ideas.

Sharpening the Mind

Drawing and journaling have been linked to improved cognitive function. Studies published in peer-reviewed journals, such as the Journal of Applied Cognitive Psychology, show that visualizing ideas with sketches activates different neural pathways than typing or speaking alone. This multisensory engagement boosts memory retention, enhances problem-solving skills, and often leads to those “aha” moments.

Try It: Next time you have a complex concept to grasp—a new work strategy or a personal goal—sketch it out or map it on paper. This visual representation helps the brain process and recall information more effectively.

Research Highlights

A 2019 study from the Quarterly Journal of Experimental Psychology indicated that participants who doodled recalled 29% more information than those who simply wrote notes.
Cognitive neuroscientists have noted that physically drawing ideas (even roughly) helps encode them in long-term memory more robustly.

Easing the Body

It might sound surprising to connect sketchbooks and physical well-being, yet putting pen (or pencil) to paper can lower stress markers in the body. Research in the American Journal of Public Health highlights how creative activities, such as drawing or expressive writing, reduce cortisol (the stress hormone) and may decrease muscle tension.

Why It Helps: When you slow down to sketch or write by hand, you enter a more mindful state. This gentle focus can offer a break from digital screens, reduce stress levels, and even contribute to better sleep.

Practice

If you notice tension in your shoulders or a racing heart during a busy day, pause for a few minutes to doodle or jot down a short journal entry. The rhythmic motion of writing can have a calming effect on your nervous system.

Nurturing the Spirit

For many, keeping a notebook or journal is less about artistic output and more about spiritual or emotional nourishment. By providing a private space to explore thoughts and feelings, you grant yourself permission to be honest without external judgment. This sense of safety supports deeper self-discovery and emotional resilience.

Self-Compassion: Psychologists have long recognized the link between reflective writing and enhanced self-esteem. According to research in the Journal of Mental Health Counseling, journaling regularly helps individuals process life changes, reduce anxiety, and cultivate a kinder internal dialogue.

A Spiritual Perspective

Sketching or journaling can be akin to meditation. The repetitive act of moving a pencil across a page can center your thoughts, leaving room for insights that might remain buried if your mind is constantly buzzing. I believe my Drawing Meditation workshops have been so popular because many people struggle with traditional sitting meditation.

Fostering Creativity in All Areas of Life

Yes, creativity is at the heart of keeping these notebooks, but it does not stop with art or “traditional” creative endeavors. When you give yourself a space to capture ideas or do freeform doodling, you strengthen the habit of looking at everyday life with fresh eyes—something that can benefit career decision-making, home problem-solving, or community engagement.

Holistic Approach: Over time, you may notice how your sketchbook entries influence each other. A doodle from a stressful day might blend with notes from a book you read, sparking a new method for tackling a work project or a personal challenge.

Making It Your Own

No two people will approach a notebook the same way—nor should they. The important part is to tailor your practice so it fits your lifestyle and aligns with your goals. Watch the video above if you want to see all the different ways I have used notebooks and sketchbooks.

Formats and Styles: Some prefer spiral-bound sketchbooks; others rely on digital apps. Some like minimalist bullet points, while others fill pages with lush color. Give yourself permission to experiment until you find the format that resonates with you.
Frequency: Daily, weekly, or whenever you feel the urge—consistency matters more than any strict schedule. If you miss a day, no problem; show yourself compassion and pick it up again tomorrow.

An Invitation

If you have been curious about starting (or rekindling) a sketchbook or journal habit, consider this your invitation. The data and stories—both historical and modern—suggest that these practices go far beyond doodles. They enrich your mind by improving learning and memory, comfort your body by reducing stress, and uplift your spirit through self-expression. And yes, they will feed your creativity—but that might just be the icing on the cake.

Give yourself the gift of exploration and curiosity. Let your pages unfold in a way that feels genuine to you, and trust that each line you draw or sentence you write contributes to a more harmonious mind, body, and spirit.

Reflection Questions

How might including simple drawings or short journal entries in your routine improve other aspects of your day, such as stress management or problem-solving?
Have you ever considered blending the physical act of writing or drawing with mindful breathing to deepen the calming effects on your body?
What small step can you take today—like setting up a fresh notebook or creating a doodle corner in your home office—to integrate this supportive habit into your life?