Talk It Out: How AI Can Help You Journal (Especially If You’ve Got a Lot on Your Mind)
Recently, my daughter pulled out my childhood journals—and I was astonished by how quickly she devoured them. She lingered over the entries from when I was her age, completely absorbed. It sparked the sweetest conversations between us—full of curiosity, comparisons, and lots of laughter.
And then it hit me: I wish I’d written more.
Why don’t I journal more? Oh, for all the reasons. I’m too tired. Too busy. Don’t know where to start. Don’t want to face my own thoughts. Forgot. Repeat.
Midlife Memory Meets Reflection
As I navigate midlife, I find myself reflecting more often on the past—and realizing, with a mix of wonder and frustration, just how much I can’t remember clearly.
Yes, I have thousands of pictures. I know where I was. I know what I wore. I can see how my loved ones have changed.
But what I don’t have? How I felt.
What I was thinking. What I feared. What I hoped for. The quiet truths beneath the surface.
More and more, I find myself wishing I had documented the emotional seasons of my life—not just the events. I long for concrete evidence that yes, I felt that way. That it mattered. That I mattered.
Why not learn from this reflection and do better now? Especially since it can be so quick and easy.
Enter: AI, a Surprisingly Supportive Journaling Buddy
This might sound weird, but hear me out: AI can be a fantastic journaling partner.
It’s like texting a non-judgy best friend who’s always available, always curious, and never interrupts.
Welcome to conversational journaling—a back-and-forth with ChatGPT or another AI tool where you talk, and it listens, prompts, and helps you unpack your thoughts.
How It Works
Open ChatGPT (or another assistant) and start with a prompt like:
“I want to journal, but I don’t know where to start. Can you help me?”
“Can we talk about something that’s bothering me?”
“I’m feeling anxious but can’t figure out why.”
“I’d like to reflect on this past year. Ask me some questions?”
From there, it’s like a free-flowing conversation. You type, it responds, and before you know it—you’re peeling back layers of your thoughts in ways you didn’t expect.
Why It Works (Especially in This Season of Life)
It’s low pressure. You don’t need a beautiful notebook or poetic words.
It removes the overwhelm. You’re not starting from scratch—you’re responding.
It helps you go deeper. The prompts guide your thoughts beyond surface level.
It meets you where you are. Whether it’s midnight or 6AM—AI shows up.
Real-Life Prompts to Try
Here are a few SmartHer-approved prompts to get started:
“What were three emotions I felt today, and what triggered them?”
“What’s one thing I’m avoiding right now, and why?”
“What part of my day brought me joy?”
“Let’s do a gratitude check-in.”
“If I could say one thing to my younger self today, what would it be?”
One More Thing: Save It
You can copy and paste your favorite conversations into a Google Doc, Notion, or even email them to yourself. Over time, these journal convos become a rich archive—proof of growth, healing, and everything in between.
