Writing in a journal is a cliche. To most of us, the word “journal” — or worse, “diary” — conjures up images of sulky teenage girls scribbling away at a book after having another argument with their parents. It seems frivolous and full of hormonal fluctuations: the angst of being in-between adulthood and childhood; the frustration of living with adults who “don’t understand”; the heartbreak of losing the first taste of love. Journaling is equated with keeping a record of all those private thoughts and longings that would cause turmoil to others. Many drop the habit of journaling after high school ends: they no longer see the usefulness of the practice and consider leaving it behind as a part of “growing up.”

But what about those who don’t quit journaling? Is it a case of old habits dying hard, or is there some benefit to keeping a record of experiences and feelings? According to research and studies, there are several reasons why keeping a journal is beneficial.

1. Track your personal behavior and patterns.

If you have a habit that you would like to break — or one you would like to begin —keeping a journal is a great way to keep track of your daily behavior. Trying to lose weight? Keep track of your exercise. Trying to eat healthier? Keep track of your meals. Journaling will help you keep a daily record of actions, behaviors, thoughts, and patterns that can be improved.

2. Deal with stress.

Writing about things that make you stressed or upset helps you discover what you can do to improve the situation. It is a process of thinking through issues to find solutions. This is also a reason why journaling is so “typically” an adolescent outlet: it is perfect for venting, overcoming emotional obstacles, and feeling less overwhelmed.

3. Boost your creativity.

Using a journal has two creative benefits. First, it provides a private, non-judgmental space to let the imagination run wild. You can put anything you want in a journal with the knowledge that it never needs to be seen. A journal is a good place to try new things and hone creative skills. Secondly, keeping a regular journal helps you focus creativity in a productive manner. It will help build a creative “habit” and regular practice that is invaluable for improving your craft.

4. Record your history.

Unless you’re a popular celebrity or political figure, chances are that nobody is going to write a harrowing biography about your life. You have a story to tell with every day that you are alive. Writing in a journal — especially daily — enables you to record all of those little experiences that make you who you are. Who doesn’t want to be able to read back and reminisce about their wedding day, when their children were born, or when they first fell in love?

5. Self-reflection.

This ties into recording your history and keeping track of behavior. Writing in a journal is perfect for discovering yourself. You would be surprised to learn how empathetic you really are, or how certain situations really affect you mentally and emotionally that you never thought of. No matter how old you are, or what type of lifestyle you lead, the process of self-discovery is an ongoing one.

Journal-keeping is for more than just teenage angst. Done regularly, it is a wonderful tool for learning more about yourself and the world around you.