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.

About Katie Swanson

Katie Swanson is a writer, yoga teacher, and journaling facilitator who helps people reconnect with themselves through breath, reflection, and structured journaling practices. She’s the founder of Flowcraft Creative, where she blends breathwork, mindfulness, and soul-aligned writing practices to help people find clarity, confidence, and calm in the middle of overwhelming seasons. Combining yoga with intentional writing practices, she guides others toward greater clarity, deeper connection, and grounded self-trust. Her classes, workshops, and micro-retreats create restorative spaces where people can exhale, untangle what’s been weighing on them, and reconnect with their own inner wisdom.

💡 Have an idea for the Day One podcast?
We’re always looking for new topics and inspiring guests to feature! If you have a Day One journaling-related idea or know someone with a great story to share, we’d love to hear from you. Submit your suggestions at dayoneapp.com/podcastideas.

The post Ground and Grow: Katie Swanson on Journaling, Yoga, and Learning to Rest appeared first on Day One | Your Journal for Life.

In this episode, 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, we 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. We also talk 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.

About Dr. Kyra Bobinet
Kyra Bobinet, MD-MPH, is a physician, public health leader, and behavior change designer focusing on tranquility, transformation and healing to build optimal health and fulfilling, meaningful lives. She is the author of the best-selling book Unstoppable Brain: The New Neuroscience That Frees Us From Failure, Eases Our Stress, and Creates Lasting Change. A keynote speaker, live presenter, and podcast guest, Dr. Bobinet addresses topics such as behavior change, self-care and personal growth for high-influence leaders, and what long-term neuroscience research reveals about habits and lifestyle change.

This Episode’s Journaling Exercise

One of the biggest themes Dr. Kyra returned to again and again is this: iterators never fail. Iteration—not perfection—is what keeps us moving, learning, and growing.

This exercise is designed to help you notice where your habenula may be shutting things down, and how an iterative mindset can gently reopen possibility. Take these prompts one at a time. You don’t need long answers, just honest ones. Click each link to answer the prompt in Day One.

Where did I feel even a small flicker of “failure” today?

This could be obvious or subtle. A moment you ignored a need, rushed yourself, slipped on a habit, or judged yourself. Just name it without blame.

What expectation did I bring into that moment—spoken or unspoken?

What did you think “should” have happened? What ideal were you comparing yourself to?

What is this moment trying to teach me?

Instead of asking “Why did I fail?” try: “What is this teaching me?” This question neutralizes the habenula and opens the door to curiosity.

What tiny iteration could I try next time?

A smaller step. A gentler definition of success. A different way of approaching the same moment. Remember: iteration isn’t about doing more. It’s about shifting how you do it.

💡 Have an idea for the Day One podcast?
We’re always looking for new topics and inspiring guests to feature! If you have a Day One journaling-related idea or know someone with a great story to share, we’d love to hear from you. Submit your suggestions at dayoneapp.com/podcastideas.

The post The Iterative Mindset: Dr. Kyra Bobinet on Rethinking Motivation and Change appeared first on Day One | Your Journal for 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.

• Read Kt’s Streak Story interview on the blog

About Kt Anderson
Kt Anderson is a former electrical engineer turned homeschool mom and photographer based in the Kansas City area. She began journaling in Day One over five and a half years ago and has since built a streak of more than 2,000 consecutive days. Her main journal, These Are the Days, began as a 365 photo project and has grown into a daily record of family life—filled with small details, fleeting quotes from her kids, and moments she doesn’t want to forget. Each year, she prints her journals into colorful hardcover books, creating a tangible record of her life story.

This Episode’s Journaling Exercise: These Are the Days

Kt reminds us that the days we’re living right now—these ordinary, sometimes chaotic days—will one day likely be the days we look back on with fondness. 

So for today’s exercise, take a few minutes to write about today.

Write down something that happened with your family or friends.  Maybe it was something someone said that made you laugh or just a quote you don’t want to forget. It doesn’t have to be perfect or profound, just a simple record. 

When you’re done, give your entry a title: These Are the Days.

This simple act—pausing to record a single moment in your journal—can turn even the most ordinary day into something you’ll one day be glad you remembered.

💡 Have an idea for the Day One podcast?
We’re always looking for new topics and inspiring guests to feature! If you have a Day One journaling-related idea or know someone with a great story to share, we’d love to hear from you. Submit your suggestions at dayoneapp.com/podcastideas.

The post These Are the Days: Kt Anderson on Capturing Everyday Moments Through Journaling appeared first on Day One | Your Journal for Life.

In this conversation, Misha 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.

• Misha’s Streak Story on the blog

About Misha Penton
Misha Penton is a vocalist, composer, and multimedia artist. She creates immersive, voice-centered pieces that blend music, video, and performance. Her work reimagines myth, fairytale, and sacred story—crafting new mythologies through poetic narrative, layered vocals, and electronic sound. Misha invites listeners into atmospheric experiences designed for reflection, wonder, and deep listening. Follow Misha on Instagram: @mishadiva

This Episode’s Journaling Exercise: Build Your Own Journal Template

In this episode, Misha shared her My Wonderful Day journal template—a daily structure she designed to stay grounded and creative. It includes sections for gratitude, her studio work, Body and Wellness, and an Evening Wind Down. Each section serves as a touchpoint, a space to pause and check in with a different part of her day.

For this exercise, you’re invited to design a daily journal template of your own.

How to Start

1. Open Templates in Day One
   Tap your profile to access settings, then scroll to Templates. In the My Templates tab, tap Create Template.
2. Choose Your Focus Areas
   Think about the parts of your life you want to stay connected to—your creative work, gratitude, family, or health.
3. Name Your Sections
   Give each area its own space in your journal. You can name them in your own voice—like Misha’s Atelier for her studio work or Evening Wind Down for reflection.
4. Set the Tone
   Consider how you want to begin each entry. Add an affirmation, quote, or grounding sentence that appears every day.
5. Decide When You’ll Use It
   Will you write in the morning and evening within one entry, or create separate templates for different times of day? You can connect your new template to a specific journal or set up a reminder to load it at a certain time of day. Try it for a few days and notice what feels natural. Adjust, refine, and let the template evolve until it fits the rhythm of your day.
   

If you create a template you’re proud of, tag @dayoneapp when you share it. We’d love to see how you’ve made journaling your own!

💡 Have an idea for the Day One podcast?
We’re always looking for new topics and inspiring guests to feature! If you have a Day One journaling-related idea or know someone with a great story to share, we’d love to hear from you. Submit your suggestions at dayoneapp.com/podcastideas.

The post My Wonderful Day: Misha Penton on the Art of the Daily Journal Template appeared first on Day One | Your Journal for Life.

In this episode, 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.

• Read Kristy’s interview on the blog
• Check out Kristy’s newest novel, The French Kitchen
• Keep a Book Journal with Day One and Apple Shortcuts by Robert Breen

This Episode’s Journaling Exercise

Kristy reminded us how journaling can be a daily rhythm, a way to notice beauty, hold onto memories, and capture the ideas that come to us in unexpected places.

Open Day One, and spend a few minutes with these prompts:

1. What detail from this moment do I want to capture right now?
   Describe one detail, or capture a photo, of what’s happening right here, right now. 
2. What idea has been circling in my mind lately?
   Note a thought, question, or inspiration that’s been circling in your mind lately—big or small.
3. When I think about a recent season of change, what perspective have I gained?
   Think about a season of change you’ve walked through recently. What does the “before” look like? What does the “after” look like? What have you learned along the way?

About Kristy Cambron
Kristy Cambron is a vintage-inspired storyteller writing from the space where beauty, art, and history intersect. She is a Publishers Weekly bestselling author of historical fiction, including The Butterfly and the Violin and The Paris Dressmaker, as well as nonfiction titles. She holds a degree in Art History and Research Writing and spent 15 years in education and leadership development for a Fortune 100 corporation, before stepping away to pursue her passion for storytelling. Her work has been named to Cosmopolitan’s Best Historical Fiction list, Publishers Weekly’s Religion & Spirituality Top 10, and Library Journal’s Best Books. She received a Christy Award for her novel The Painted Castle, and her work has been featured by Once Upon a Book Club Box, Frolic, Book Club Girl, BookBub, and Country Woman magazine. Kristy lives in Indiana with her husband and three sons, where she can probably be bribed with a peppermint mocha latte and a good read.

💡 Have an idea for the Day One podcast?
We’re always looking for new topics and inspiring guests to feature! If you have a Day One journaling-related idea or know someone with a great story to share, we’d love to hear from you. Submit your suggestions at dayoneapp.com/podcastideas.

The post Painting with Words: Kristy Cambron on Journaling and Preserving the Moment appeared first on Day One | Your Journal for Life.

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.

About Akshay Kapur
Akshay coaches top tech leaders to create trusting and collaborative environments to help their teams effectively navigate change. He helps clients be comfortable with the uncomfortable, handling seemingly impossible challenges through his unique approach which draws from 20+ years of corporate experience, blending organizational psychology, behavioral economics, grief counseling, and non-dual mindfulness training. He enables companies to retain high-performing leaders and create velocity in team shipping cycles. His clients already view leadership as an act of facilitation, not command and are dedicated to empowering their teams. Akshay helps them see beyond their immediate circumstance and move successfully through major reorganizations, turnarounds, and dynamic market changes.

💡 Have an idea for the Day One podcast?
We’re always looking for new topics and inspiring guests to feature! If you have a Day One journaling-related idea or know someone with a great story to share, we’d love to hear from you. Submit your suggestions at dayoneapp.com/podcastideas.

The post Photo Journaling and Surprising Questions: Akshay Kapur on Preserving Memories and Embracing Change appeared first on Day One | Your Journal for Life.

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. 

About Emily Silva Hockstra
Emily Silva Hockstra is an author and sought after spiritual life coach. Her mission is to help others cultivate inner peace through life’s inevitable uncertainties.

Emily’s books offer daily meditations and mindful practices. Her book Sunrise Gratitude, was named in “10 Books That Might Just Change Your Life Right Now.” And her most recent release, Sunset Gratitude, helps readers find hope while going through difficult times. She lives in San Diego with her husband.

💡 Have an idea for the Day One podcast?
We’re always looking for new topics and inspiring guests to feature! If you have a Day One journaling-related idea or know someone with a great story to share, we’d love to hear from you. Submit your suggestions at dayoneapp.com/podcastideas.

The post Everyday Gratitude: Emily Silva Hockstra on Cultivating Perspective Through Writing appeared first on Day One | Your Journal for Life.

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.

About Pam Roy
Pam Roy a writer, a philanthropist, and a filmmaker, was inspired by Dr. Viktor E. Frankl’s meaning-oriented philosophy and its potential to transform lives. She cofounded the Viktor E. Frankl Institute of America with Moira Hummel and Alexander Vesely-Frankl.

💡 Have an idea for the Day One podcast?
We’re always looking for new topics and inspiring guests to feature! If you have a Day One journaling-related idea or know someone with a great story to share, we’d love to hear from you. Submit your suggestions at dayoneapp.com/podcastideas.

The post The Search for Meaning: Pam Roy on Living Life with Purpose appeared first on Day One | Your Journal for Life.

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. 

• Learn more about Oliver’s work: www.shadowjournaling.com
• Get the free shadow journaling starter kit: www.shadowjournaling.com/starterkit
• Get 25% off Oliver’s two shadow journaling courses with coupon code DAYONE: www.shadowjournaling.com/dayone

About Oliver Mann
Oliver Mann is a journaling mentor and teacher, with a passion for Shadow Journaling. Diving into Shadow work was a pivotal moment in Oliver’s life, after which writing and journaling took on completely new powers. By opening up to the process of delving into the unconscious through writing, he discovered the power of curiosity and acceptance of the complete self. Through his work, Oliver is now inviting others to take gentle steps into the shadow. Oliver is also the co-founder of the Barcelona Journaling Festival, an annual writing event attracting a global audience. He is also a council member of the International Association of Journal Writers, and is a certified JTTS instructor.

Follow Oliver on Instagram

The post Shadow Work Journaling: Oliver Mann on Reclaiming the Hidden Parts of Yourself appeared first on Day One | Your Journal for Life.

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.

About Marusha Mozolevskaya
Marusha Mozolevskaya is a journaling guide, published writer, and founder of the Barcelona Journaling Festival and Girls Who Write, a platform empowering women to reconnect with their voice through writing. She’s the creator of Naked Words, an online journaling course designed to spark creativity and self-discovery. A former editor at Harper’s Bazaar and Grazia, Marusha is also the author of Not Just A Mom, a memoir-based self-help book exploring the intersection of creativity and motherhood.

Follow Marusha on Instagram

Join the Barcelona Journaling Festival, happening Nov. 8 – 9, 2025 in Barcelona, Spain. Get 15% off your ticket with coupon code DAYONE.

The post Write Like a Traveler: Marusha Mozolevskaya on Noticing Life Through Journaling appeared first on Day One | Your Journal for Life.