By Camille St. Onge
Let’s just say it: I’m not a sit-down-and-journal person. Never have been.
There was a time I felt shame about that. It seemed like everyone who ‘had it together’ started their day with deep reflections and a perfect pen.
I bought all the journals—gorgeous ones, even Oprah’s. I told myself, “This time, I’ve got it.” But after ten days? Done.
Eventually, I stopped blaming myself and started questioning the system. What if the problem wasn’t me—but the way we define journaling?
Turns out, I’m not alone. So many of us crave reflection and clarity, but we don’t want another ritual. We want something real.
That’s why I adopted Flow-Journaling.
It’s a way to anchor reflection into the rhythm of your day—without pressure or perfection. Flow-Journaling borrows from ‘interstitial journaling,’ a method where you log thoughts, emotions, and insights in the margins of your day—not in a dedicated time block.
It’s like habit stacking for your emotional clarity. Here’s what it looks like in my world:
While the water heats for my French press, I water my plants. That moment of pause? I add a note to my task list: 'Showed up today.'
When I prep a meeting, I write 'intention: clarity' next to it. When I text my aunt, I add 'connection.'
At the end of the day, I flip back and circle something that went well. I might write, 'Nervous for the call, but led with presence.'
That’s journaling. That’s flow.
So whether you're scribbling on a to-do list or jotting down thoughts in the corner of your notebook—you’re already halfway there.
Flow-Journaling is for people like us. People with full plates, deep thoughts, and the need for tools that fit the way we live.
It’s not about doing more. It’s about noticing more.
Start where you are. Capture what counts. Let it flow.
3 Tips to Get Started
1 Don’t worry about have the right notebook or journal. Start using your existing notebook or app. It doesn’t matter which one. The first step is the hardest.
2 Use short entries to get going. I tend to use one or two sentence entries or use words like: Win or Woot to track successes. You can even write an analog emoji also known as a doodle.
3 Tailor your notations over time. You can increase what you write over time, doodle, or whatever works for you. Be flexible and use an approach that’s tailored to you.
Chasing Light and Tall Thoughts
If you’re interested in the notebooks I published that outline flow-journaling, you can find them here on artbodyandsoul.com. I would be honored if you gave them a go. Regardless of the notebook you use, your happiness level in life is what is important.
I hope this style of journaling or notebooking elevates you.
With gumption and grace ~ Camille
Camille is the founder of Art, Body & Soul—a vibe-forward hub blending wellness, creativity, and everyday courage. A former CrossFit coach and trained commercial artist, she’s as comfortable crafting growth strategies as she is kayaking Puget Sound or chasing after her Labradoodles. With 20+ years in strategic communications and a passion for helping people thrive, she’s here to make the art of living well feel doable, delightful, and just a little bit badass.
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