The Diary of Frida Kahlo: An Intimate Self-Portrait, 1995
An Interview with Lina Khoury on the Transformative Power of the 5 Year Memory Journal
Q. How important are fostering habits for our growth and mental health?
Lina: Fostering consistent habits, especially reflective ones like journaling is foundational for mental health and personal growth. Habits create stability, and in a world, full of change, they become our anchors. When we build a habit of checking in with ourselves, we develop self-awareness and emotional regulation.
For me, journaling started as a habit when I was just 12 years old. It wasn’t just a routineit was a way to cope, to reflect, and to make sense of what I felt. I saw how powerful habits can be by observing my older brother. He was 9 years older than me, and I still remember seeing him pour his thoughts onto paper, especially when he was angry or overwhelmed. That simple ritual of writing before sleep, the way he protected his journal with a lock, showed me how sacred our inner world can be.
That early exposure to the habit of journaling shaped the way I processed my own emotions growing up—and eventually influenced the way I help others today.
Lina reading a exert from the 5 Year Memory Journal at Zenobie, 2025
Q. Journaling is an activity that requests courage. Most of the time we end up facing our deepest thoughts and we might look down upon ourselves. As a psychotherapist, what do you have to say to the person confiding in their journal to encourage them not to give up?
Lina: Journaling is a courageous act. It’s like holding up a mirror when no one else is watching. And yes, sometimes what we see isn’t easy. We may judge ourselves, feel shame, or even want to avoid the truth altogether.
To anyone who’s opening up to their journal: please know that growth starts where discomfort lives. The fact that you’re writing means you’re trying to understand yourself, and that’s something to be proud of, not ashamed of.
Your journal doesn’t judge you. It welcomes all parts of you. Your fears, your doubts, your anger, your hope. Keep going, even when it feels hard. You’re not writing to be perfect, you’re writing to be real. And real is what heals.
Q. At what age do you think we should start journaling?
Lina: Honestly, I think there’s no “too young” for journaling. It doesn’t have to be polished or profound, it just needs to be honest. I started journaling at 12, but the inspiration came years before. I grew up watching my brother, who was 9 years older than me, write in his journal daily.
He used it when he was overwhelmed, when he was angry, and I remember seeing him sit in silence before bedtime, putting pen to paper as a kind of nightly ritual. His journal had a lock on it, and that only added to its mystery and importance in my eyes. Watching him treat his thoughts with such care made journaling feel like a sacred space, not just a notebook, but a companion.
That early exposure made me curious, and eventually I picked up my own notebook. And I’ve never stopped. So yes, the earlier the better. If children or teens can begin expressing themselves through writing, even in simple ways, they start building emotional literacy, and that’s a skill for life.
“Portrait of a Woman”, 1787, Attributed to Adélaïde Labille-Guiard
Q: What makes daily journaling such a powerful practice for our mental health and well-being?
Lina: Daily journaling has been praised for decades by psychologists and authors alike as a tool for processing emotions, reducing anxiety, and boosting self-awareness.
According to James Pennebaker, a social psychologist and researcher at the University of Texas, expressive writing can significantly reduce stress and improve immune function.
Renowned author Julia Cameron, in her book The Artist’s Way, calls daily journaling (“morning pages”) a gateway to creativity and emotional clarity.
Journaling gives us the space to untangle thoughts, observe patterns, and feel more in control of our inner world.
Q: How is the 5 Year Memory Journal different from other journals on the market?
Lina: While traditional 5-year journals exist, they often come with blank pages and no structure. Other types of journals typically focus on one niche: gratitude, food logging, fitness tracking, or daily planning.
The 5 Year Memory Journal offers something unique — guided prompts that touch every area of life, from relationships to personal growth, from mental health check-ins to moments of joy.
It’s more than a diary — it’s a companion that helps you process, reflect, and grow, without ruminating or getting stuck in repetitive thinking.
5 Year Memory Journal with our Zenobie Bookmark
Q: Why five years? Isn’t that too long?
Lina: On the contrary, the five-year timeline is where the magic happens. What makes this journal truly special is when you open it in year three and see what you wrote exactly two years ago — your thoughts, fears, dreams, and how you felt about a certain situation. You start noticing growth, healing, and evolving mindsets. It’s like building a personal time capsule that offers perspective and encouragement year after year.
Q: What kind of prompts can people expect in this journal?
Lina: It’s for anyone who wants to create a habit of self-reflection without feeling overwhelmed. Whether you’re navigating change, building healthier routines, exploring your purpose, or simply trying to stay grounded — this journal meets you where you are. And because it only takes a few minutes a day, it’s sustainable even for the busiest minds.
Q: Who is this journal for?
Lina: The prompts are intentionally designed to rotate through all aspects of life. You might answer:
“What’s one thing that gave you peace today?”
“What’s a belief you’re questioning lately?”
“How did you show up for yourself this week?”
“What’s one thing you’re avoiding, and why?”
“Who do you feel grateful for right now?”
These aren’t just feel-good questions — they are tools for mental hygiene, helping users develop insight, resilience, and intention.
5 Year Memory Journal with our Zenobie Bookmark
Closing Thought:
Journaling isn’t just about recording memories. It’s about understanding them, learning from them, and noticing how far you’ve come. The 5 Year Memory Journal is your mirror, your map, and your cheerleader — all in one place.
Lina at the “5 Year Memory Journal” event at Zenobie, April 2025
Lina and Zeina discussing the importance of Journaling at the “5 Year Memory Journal” event at Zenobie, April 2025
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