The Day One Podcast

Journaling guide and storyteller Antoinette McDonald joins the Day One Podcast for a conversation about slowing down, paying attention, and using journaling to orient through the year ahead. Antoinette shares insights from more than a decade of teaching journaling workshops and retreats, including the metaphors and practices that help people feel more grounded, connected, and honest with themselves, especially in seasons that feel full or uncertain. The conversation includes her "Be the Elephant" approach, inspired by the wells elephants dig, and how those ideas can translate into everyday life through writing. This episode explores journaling as a rhythm, the importance of remembrance, and a reflective end-of-year exercise that invites listeners to write from the perspective of their future self, offering a steady place to return to as the year unfolds. Visit dayoneapp.com/podcast/episode-82-antoinette-mcdonald for more resources and links from this episode.

As we step into a new year, this episode offers a moment to pause, reflect, and look back. Over the past year, the Day One Podcast has been a space for thoughtful conversations about journaling: how it helps us pay attention to our lives, process what's hard, create space in a full world, and understand ourselves more deeply over time. In this special New Year's episode, Kristen looks back on the first year of the podcast, sharing meaningful excerpts from conversations with writers, researchers, coaches, and everyday journalers. Together, these voices offer gentle reminders about why journaling matters, and how it can support us as we begin again. Visit dayoneapp.com/podcast/episode-81 for more resources and links from this episode.

In this episode of the Day One Podcast, Kristen sits down with Katie Swanson, a yoga instructor and journaling guide who brings together movement, mindfulness, and writing in her in-person journaling workshops. Katie shares how her journaling practice began during extended travel, why yoga taught her how to face a blank page, and how slowing down can create space for insight and growth. The conversation explores journaling as a companion through uncertainty, the role of breath and ritual in writing, and why community can transform a deeply personal practice. From restorative yoga and seasonal rhythms to creative blocks and returning to the page, Katie offers a grounded, compassionate perspective on what it means to show up—again and again—for yourself. Visit dayoneapp.com/podcast/episode-80-katie-swanson for more resources and links from this episode.

In this episode, Kristen sits down with Dr. Kyra Bobinet—physician, public health leader, behavior change designer, and author of Unstoppable Brain—for a fascinating look at the neuroscience of motivation, failure, and change. Dr. Kyra explains the role of the habenula, the small but powerful brain structure that shapes our moods, our habits, and the moments we suddenly lose motivation—even with practices we care deeply about. Together, they explore how subtle expectations, perfectionism, and everyday "micro-failures" can shut down our desire to keep going, and why adopting an iterative mindset can transform the way we grow, learn, and navigate our lives. They also talk openly about journaling as a tool for self-awareness and sovereignty, and how it helps us understand our inner narratives, track our patterns, and gently re-enter habits that once felt overwhelming. Visit dayoneapp.com/podcast/episode-79-kyra-bobinet for more resources and links from this episode.

Engineer-turned-homeschool mom and photographer Kt Anderson has kept a daily journal for more than five years, documenting the small details that make up her life. In this conversation, Kt shares how her These Are the Days journal reminds her to stay present and record moments she might otherwise forget. From her 365 photo project to her shelves of colorful printed Day One books, Kt reflects on how journaling helps her preserve memories, find gratitude in the ordinary, and create a lasting record of her life story. Visit dayoneapp.com/podcast/episode-78-kt-anderson for more resources and links from this episode.

Vocalist, composer, and multimedia artist Misha Penton brings her creative world to her journal each day. In this conversation, she shares how her daily template—My Wonderful Day—helps her stay grounded, connected, and inspired. From morning affirmations to her Atelier section for studio work, Misha reveals how structure can become a form of self-expression. We also explore the quiet rituals that shape her day, and how consistency fuels creativity. Visit dayoneapp.com/podcast/episode-77-misha-penton for more resources and links from this episode.

Bestselling author Kristy Cambron joins the podcast to talk about her newest novel The French Kitchen and the role journaling plays in her daily life. Kristy shares how Day One helps her track runs and health goals, capture family memories, and even keep a book journal. The conversation also explores why she sees writing as "painting with words," and how journaling preserves the fleeting moments and unexpected ideas that shape our stories. Visit dayoneapp.com/podcast/episode-76-kristy-cambron for more resources and links from this episode.

Executive coach Akshay Kapur shares how journaling supports both his family life and his work with leaders navigating uncertainty. He explains how photo journaling in Day One became a daily practice during the pandemic, why the On This Day feature helps him preserve memories, and how reflective questions from his coaching often become prompts for his own writing. The conversation also explores the role of surprise in a good question and how journaling deepens both memory and self-understanding. Visit dayoneapp.com/podcast/episode-75-akshay-kapur for more resources and links from this episode.

In this episode, Emily Silva Hockstra, author of Sunrise Gratitude, Moonlight Gratitude, and Sunset Gratitude, shares how gratitude journaling can shape the way we experience life. A longtime journaler and spiritual life coach, Emily talks about the practice of noticing small, meaningful details, how journaling deepens presence, and why writing down what we're thankful for can change our perspective over time. We talk about why adding a simple "because" deepens the practice, how gratitude journaling creates a record that's different from memory, and why gratitude can be a companion not only in joyful moments but also in times of grief. Visit dayoneapp.com/podcast/episode-74-emily-silva-hockstra for more resources and links from this episode.

In this episode, Pam Roy—writer, philanthropist, filmmaker, and cofounder of the Viktor E. Frankl Institute of America—shares insights from her new book, Viktor E. Frankl and the Search for Meaning: 21 Reflections on Living Life with Purpose. She talks about how Viktor Frankl's philosophy has shaped her life, how the book encourages deep personal reflection through writing, and why his ideas remain so relevant today. We discuss Frankl's life and work, including his theory of logotherapy, the "three pathways to meaning," and why reflection must lead to action if we want to live our values. Pam also shares her own journey of discovering meaning and how anyone can respond to life's call, moment by moment. Visit dayoneapp.com/podcast/episode-73-pam-roy for more resources and links from this episode.

In this episode, we dive deep into the practice of shadow work journaling with Oliver Mann—journaling mentor, teacher, and co-founder of the Barcelona Journaling Festival. Oliver shares how shadow journaling became a turning point in his life and offers a practical, compassionate path for others to begin exploring the parts of themselves they've learned to hide. We talk about the psychology behind the shadow, the three stages of Oliver's shadow journaling method, and how shadow work journaling can help us grow in self-awareness, release internal friction, and reconnect with our full, authentic selves. Visit dayoneapp.com/podcast/episode-72-oliver-mann for more resources and links from this episode.

What happens when you approach your everyday life like a traveler—with curiosity, openness, and a willingness to be changed? In this conversation, journaling guide and writer Marusha Mozolevskaya shares how journaling helps us move past small talk, capture the beauty of fleeting moments, and connect with others in unexpectedly deep ways. We talk about her early days as a travel writer, her work leading group journaling experiences around the world, and the surprising transformations that come from putting honest words on the page. Marusha is the founder of the Barcelona Journaling Festival and the creator of Naked Words, an online journaling course. Visit dayoneapp.com/podcast/episode-71-marusha-mozolevskaya for more on this episode.

Kevin Anderson has journaled every day since 2020, and he thinks of the habit as a real-life video game. In this inspiring conversation, Kevin shares how journaling helps him track emotions, celebrate wins, and evolve through life's challenges. He opens up about printing his entries into a growing bookshelf of colorful Day One books, the joy of documenting the things that make him laugh, and how his practice helps him zoom out to see the full arc of his personal growth over time. Whether through naming his journal volumes or reflecting on legacy, Kevin's approach to keeping a journal is playful, powerful, and triumphant. We close the episode with a first for the podcast—a live "On This Day" journal reading. Visit dayoneapp.com/podcast/episode-70-kevin-anderson for more on this episode.

C.J. Chilvers has journaled every night since 2010, treating the practice as a form of quiet reflection—part habit, part meditation. In this episode, C.J. shares how a simple routine became a sustaining creative force in his life, why giving himself permission to complain was an early breakthrough, and how journaling helps him clear his head at the end of each day. We also talk about the value of keeping things unstructured and where he sees journaling evolving next. Visit dayoneapp.com/podcast/episode-69-cj-chilvers for more on this episode.

What if anxiety isn't something we need to get rid of, but something we can learn to thrive with? In this episode, Dr. David Rosmarin—associate professor at Harvard Medical School, program director at McLean Hospital, and author of Thriving with Anxiety—offers a hopeful and practical reframe of how we understand and respond to anxiety. Dr. Rosmarin shares his four-step approach for dealing with anxiety, and how journaling can support each stage. From naming what you're afraid of to learning how to release what's outside your control, this conversation is a compassionate and practical look at working with anxiety, not against it. Visit dayoneapp.com/podcast/episode-68-dr-david-rosmarin for resources mentioned in this episode. Note: This episode discusses strategies for working with everyday anxiety, and is intended for general reflection and support. If anxiety is interfering with your daily life, we encourage you to seek help from a licensed mental health professional.

Entrepreneur and adventurer Dale Majors has kept a daily journal for more than 4,000 consecutive days (that's nearly 11 years!) using Day One. In this episode, he shares how a simple streak turned into a life-changing habit—one that brings clarity, presence, and intention to everything from running a business to raising six kids. Dale opens up about the prompts that guide his mornings, why he journals while walking, and how embracing consistency over perfection has helped him build a journaling practice that lasts. Visit dayoneapp.com/podcast/episode-67-dale-majors for a list of prompts shared in this episode, including links to use them in your Day One journal.

In this episode, ICF certified coach Kelly Gallagher joins the podcast for a thoughtful conversation about how coaching and journaling complement one another to deepen self-awareness and accelerate growth. We explore the layered nature of personal insight, how reflection between coaching sessions amplifies progress, and why journaling can serve as both mirror and guide. Kelly shares the value of asking better questions, how coaching uncovers old narratives, and why writing things down helps change take root. You'll also hear practical journaling prompts and reflections on using writing as a tool for both personal and professional clarity. Visit dayoneapp.com/podcast/episode-66-kelly-gallagher for a list of prompts shared in this episode, including links to use them in your Day One journal.

Wellness expert Dr. Hava Rose joins the podcast for a candid and insightful conversation about journaling as a tool for emotional processing, pattern recognition, and inner healing. She reflects on how journaling became a lifeline in her teen years and how it continues to support her through grief and seasons of personal transformation. Together, we explore the importance of emotional vocabulary, the influence of unconscious programming, and how the simple act of writing can create space for clarity, boundaries, and growth. You'll also discover practical journaling tips, creative journaling prompts, and Hava's approach to building a wellbeing practice rooted in connection—and in the power of pause. Get more links from this episode: dayoneapp.com/podcast/episode-65-dr-hava-rose

Licensed therapist and avid journaler Annie Tormos joins the podcast to explore how journaling can move from a passive habit to an active practice for growth, healing, and self-discovery. In this episode, Annie shares how journaling has supported her personally and professionally—and how Day One's new Go Deeper feature helped her uncover meaningful insight in just one session. She reflects on the difference between simply recapping your day and writing with intention, and how prompts can create moments of clarity we didn't know we were ready for. Annie also opens up about her own journaling rituals, her journey through grief, and why she now considers her journal a consistent and non-judgmental companion. Listen in for thoughtful reflections, practical encouragement, and a journaling challenge to help you go deeper this week. Sign up to try Go Deeper, Day One's new AI-powered journaling prompts: dayoneapp.com/labs Learn more about Go Deeper: dayoneapp.com/labs/go-deeper/ Get more links from this episode: dayoneapp.com/podcast/episode-64-annie-tormos

In this episode, we sit down with Day One founder Paul Mayne to walk through the newly redesigned navigation—now live in version 2025.6 for iOS. (To see the full walkthrough, watch the episode on YouTube.) Paul shares the thinking behind the update, a full demo of the new journal picker and tab layout, and a look at the redesigned "More" tab with refreshed features like On This Day, Daily Prompts, and Streaks. We also reveal what's coming next—including a more guided journaling experience—and share highlights from other recent platform updates, like the launch of Day One for Windows, Shared Journals for Mac, and a cleaner template gallery on Android. Stick around for this episode's journaling challenge—it's inspired by a simple question we recently asked strangers on the street. Links to all the news featured in this episode: dayoneapp.com/podcast/episode-63-nav-update