Let’s Journal!
Knowing yourself is the beginning of all wisdom. And yet, very few of us actually take the time to invest in activities of self-introspection. Journaling is one of the simplest, most inexpensive methods to practice self-care in your daily life. All you need is a notebook, a writing instrument, and a few minutes out of your day.
According to James W. Pennebaker, a social psychologist, labelling emotions and acknowledging challenging events and memories— both natural outcomes of journaling— have a known positive effect on people, similar to traditional talk therapy. Not only does it boost mindfulness and memory, but it enables one to actively reflect on life events and make sense of them.
So, what should you write about?
The best way to answer this question is to get writing. Try allocating a specific time and place to practice journaling and let your creative juices flow. Your journal entry can be as short/long, formal/informal as you wish to make it. In fact, it does not even have to be on paper. You have full creative freedom.
Here are some prompts to get you started:
In life there are highs and lows. Make a list of all the “downs” you’ve experienced today. Then, flip the page over and list of all the “ups” you’ve experienced today. It can be small things like missing your alarm in the morning or seeing a cute dog on the street.
Think about someone who adds light to your life. Write how you feel about yourself when you’re around them. Now, see yourself through their eyes - what do you see?
Write your name at the top of the page and fill the space underneath by writing affirmations to remind you how amazing you are. Start your affirmations with “I-”
Everyone has a unique relationship with themselves, and as we get to know ourselves better there are some qualities that we love, and some qualities which we may not be the biggest fan of. What are some qualities about yourself that you wish you could change? Then, next to that list, write down some qualities about yourself that you wouldn’t change for the world.
What is something that someone has said about you that made you feel very upset? After you have processed this experience, write about something that someone has said about you that made you feel on top of the world.
What are some compliments that you have received that you’ve deflected for no reason? Come up with responses that you can use for next time!
Create a mini bucket list! Write down 10 things that you can achieve in the upcoming week - then come back and cross them off as you do them!
Paulo Coelho said “There is only one thing that makes a dream impossible to achieve: the fear of failure.” What are some things you have tried before that didn’t work but are worth another try?
Emotions and situations come and go. What are some things that have been stressing you out or making you upset that you know are only temporary/situational?
Sit in silence for 5 minutes - practice your breathing, let your mind wander and your thoughts float. Now write down anything that crossed your mind during those 5 minutes.
Some journal prompts above have been adapted from “Zen and F*ck” by Monica Sweeney.
