In an era where mindfulness and mental health are at the forefront, a unique and creative hobby has emerged, transforming discarded scraps into personal treasures. Known as “junk journaling,” this form of scrapbooking has become more than just an artistic outlet—it’s a powerful tool for emotional well-being, offering calm and reflection to those who practice it.
A Postcard, a Pie Can Label, and a Map: The Journey Begins
Amanda Harper, 35, from London, recalls a camping trip with her husband and friends, during which she kept hold of seemingly insignificant mementos: a postcard from a petrol station, a label from an empty pie filling can, and a map of the area. These items, which most would throw away, became part of a beautifully collaged journal page, bringing Harper joy and nostalgia.
“It’s more than just a scrapbook of random bits,” Harper explains. “For me, it’s a way to reflect on good memories. This past year has been tough—my dad was ill, and I’ve been struggling with infertility. Junk journaling gives me peace.”
What is Junk Journaling?
At its core, junk journaling is the practice of collecting everyday items and assembling them in a journal. The aim isn’t to create a perfectly curated scrapbook, but rather to capture moments and emotions. From receipts to ticket stubs, the scraps of daily life are preserved, evoking memories in an artful, spontaneous way.
“The idea is to use what you naturally accumulate through daily life,” Harper says. “It could be anything—junk mail, business cards, or even a receipt from dinner. It all contributes to a small picture of what life is like at that moment.”
The pages can be adorned with stickers, glitter tape, or even doodles, turning an eclectic mix of memories into a personal masterpiece.
The Mental Health Benefits of Junk Journaling
According to therapists, junk journaling offers more than just creative satisfaction. It’s a way to organise the chaos of daily life, both mentally and physically.
“Junk journaling allows individuals to creatively manage the clutter—both emotional and physical—that we accumulate,” says Attiya Awadallah, a psychotherapist and creative arts therapist. “By turning scraps into something beautiful, people can transform forgotten or discarded pieces of life into meaningful memories.”
For Harper, the hobby has become a vital part of her routine to ease anxiety. “It feels like a massage for the brain,” she shares. “It’s so calming to work with my hands and focus on something other than a screen.”
Many others share Harper’s sentiment. One junk journaling creator on TikTok has described how embracing imperfection was key to her enjoying the process. “The more I practised it, the less I worried about the final outcome. Now, it’s purely about fun and relaxation,” she explains in a video.
A Therapeutic Tool
The benefits of scrapbooking for mental health are well-documented, and junk journaling is no exception. As Awadallah points out, the sensory experience of cutting, gluing, and arranging provides a relaxing escape from the pressures of daily life.
“Junk journaling helps people focus on the present moment, offering a form of emotional release through the act of creation,” Awadallah adds. “The finished pages not only provide a sense of accomplishment but also serve as a visual reminder of those memories.”
Preserving these memories for future reflection is a key benefit, according to psychotherapist Kristie Tse, founder of Uncover Mental Health Counseling. “Keeping tangible reminders of the past can evoke positive emotions, offering comfort in tough times,” she explains.
However, Tse cautions against holding onto every memory. “Not all memories need to be preserved. Sometimes, they can hinder progress if they evoke pain or hold people back,” she says. Tse recommends being selective, ensuring the memories kept in a journal contribute to personal growth.
How to Get Started with Junk Journaling
Junk journaling is accessible to everyone. As a low-cost and easy-to-start hobby, it’s a great option for those seeking a creative outlet.
Awadallah recommends it for anyone struggling with anxiety or overwhelmed by life’s unpredictability. “It’s an excellent way to complement emotional processing,” she notes.
Harper offers a simple starter guide for anyone keen to try. “You just need a notebook, some glue or tape, and of course, a few scraps,” she says. “You can add photos, stickers, or anything else to brighten up the page. It’s fun, easy, and doesn’t need to be expensive.”
A Calming Escape
Junk journaling has become more than a creative pastime. For many, it offers a calming escape from the stress of daily life, helping people reflect, process emotions, and remember the small, often overlooked moments. As Harper puts it, “It’s good for you, like taking a peaceful walk through your memories.”
In a fast-paced, digitally-driven world, the therapeutic power of junk journaling lies in its simplicity and imperfection—a tactile experience that transforms scraps of everyday life into something beautiful and meaningful.
