Dream journaling, at its core, is the simple practice of recording dreams each morning whether in a notebook or through a digital app. Many people are drawn to this habit for different reasons: some hope to better understand their subconscious mind, while others aim to improve dream recall or sharpen memory. I decided to keep a dream journal for an entire month to explore whether this practice could enhance not only how vividly I remembered my dreams but also my everyday memory.
While the results were less dramatic than I anticipated, the experience offered valuable insights. Although there is little scientific evidence to confirm its effectiveness, consistent practice may still provide subtle cognitive or personal benefits over time.
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My Dream Journaling Setup
Between June 22 and July 22, I committed to recording my dreams using the Notes app on my phone. Since I typically reach for my phone first thing in the morning (an admittedly bad habit), it felt like the most convenient tool for capturing my dreams before they faded.
Of course, dream journaling doesn’t require anything specific—you can just as easily use a physical notebook, a voice recorder, or any medium that allows you to document your dreams consistently. What matters most is having a reliable place to capture them.
For each entry, I noted the date and then wrote as much detail as I could recall. While I often used full sentences, fragmented memories sometimes made brevity unavoidable. Ultimately, the format doesn’t need to be perfect. The key is finding a journaling method that suits your routine—and being flexible enough to adjust it as you go.
Did Dream Journaling Improve My Memory?
After a month of dream journaling, I didn’t notice any meaningful improvement in my memory—either for dreams or daily life. On average, I only remembered my dreams about half of the time, and my recall was no stronger at the end of the experiment than it was at the beginning.
Interestingly, I did experience moments where fragments of a dream would resurface later in the day while I was working or doing something unrelated. When that happened, I quickly noted them down. What triggered these spontaneous recollections remains unclear, as the tasks I was doing had nothing to do with the dream content.
A few techniques, however, did help me increase the likelihood of remembering my dreams:
- Setting an intention: Repeating a simple thought like, “I want to remember my dream” before falling asleep surprisingly improved my chances of recalling it in the morning.
- Reflecting before journaling: Lying still for a minute after waking up and replaying the dream in my mind helped me capture more detail.
- Recording immediately: If I delayed journaling until after my morning routine, I often lost the memory completely. Writing right away made a huge difference.
Does Research Support Dream Journaling for Memory?
Most of the evidence linking dream journaling to improved memory is anecdotal—rooted in personal experiences rather than scientific proof. For instance, the mental health nonprofit Takes 2 Minutes suggests that recording dreams can help train the brain to recall them more easily, and may even contribute to better overall memory. Still, no rigorous studies have directly examined this claim, so it remains speculative.
There is, however, related research worth noting. A 2024 study on college students found that writing regularly—regardless of the time of day—was associated with improvements in working memory. Working memory refers to the brain’s ability to focus attention, hold information temporarily, and manipulate it before transferring it into short-term memory.
One caveat: because the study focused on the physical act of writing, its findings may not apply to those who record dreams verbally or type them out. Perhaps that limitation explains why my own digital journaling didn’t produce noticeable improvements.
Will I Continue Dream Journaling?
Although the impact on my memory remains uncertain both from my own experience and the lack of strong scientific evidence I did find value in reflecting on my dreams and revisiting them later. The practice offered an interesting glimpse into my subconscious, even if it didn’t deliver the memory boost I had hoped for.
That said, I don’t see myself keeping up with dream journaling every morning. At most, I’ll jot down the occasional vivid or unusual dream when it feels worth remembering. Still, I wonder whether a more long-term commitment or the practice of physically writing dreams in a notebook rather than typing them—might lead to stronger results over time.
Frequently Asked Questions
What is dream journaling?
Dream journaling is the practice of recording your dreams as soon as you wake up, either in a notebook, a phone app, or a voice recorder.
Can dream journaling improve memory?
Currently, there’s no scientific proof that dream journaling directly improves memory. Most of the evidence is anecdotal, though some studies suggest that writing regularly may benefit working memory in general.
How do I start dream journaling?
Choose a consistent method (notebook, app, or recorder), note the date, and write down as much detail as you recall upon waking. Writing immediately increases your chances of remembering more.
Do I need to write every morning?
Consistency helps, but it isn’t mandatory. Even recording dreams occasionally can be valuable for reflection and recall practice.
Should I handwrite or type my dreams?
Some evidence suggests handwriting may have stronger cognitive benefits than typing. However, the best method is the one you’ll stick with consistently.
What if I don’t remember my dreams?
Try setting an intention before bed, such as telling yourself, “I want to remember my dream.” Upon waking, stay still for a moment and reflect before writing.
Conclusion
Dream journaling is a simple, accessible practice that can offer insight into your subconscious and encourage mindfulness around sleep. While my month-long experiment didn’t show noticeable improvements in memory, the process of recording dreams did make me more attentive to them and occasionally led to unexpected recall later in the day. Scientific research on dream journaling’s effect on memory is still lacking, so any benefits are largely anecdotal.