5 prompts to start journaling for self care
Confession: I used to hate journaling. I still don’t love it some days. My day job requires a lot of writing and deep analytical work, so I generally want to turn my brain off as soon as I close my laptop. My mindset changed when I realized I could use journaling as a tool to unwind and relax from my day.
Instead of venting to my husband or feeling overwhelmed by my thoughts, I could let everything out on paper for 5-10 minutes. I also have been using journaling as a tool to help curb overthinking and soothe my insomniac tendencies at night.
You can use journaling to:
Stop overthinking
Explore new ideas, plans, or goals
Work through difficult emotions or “feeling stuck”
Expand your creativity
Reduce stress
Learn more about yourself
Develop a growth mindset
Think of your mindset like a muscle. You can train it to be more positive, relaxed, confident, or whatever else you want to feel if you put work into it. Journaling is a great tool to explore your brain and stretch the muscle to grow the way you want. So let’s get started! Here are 5 prompts to journal for self care and growth.
Journaling in Qahwah House
Revisiting curiosity
Make a list of things that pique your curiosity. Are there hobbies you’d like to try? Skills you’d like to learn? A book you’ve never read? Take some time to jot all of them down. Once you’ve got a list on the page, start thinking about tangible ways that you can explore your curiosity. Want to see if you’re more creative? Search for local art classes and sign up for a workshop. Get it on the calendar. Request the book from the library. Figure out how to do the things. We only have one life and we should fill it with wonder as much as we can.
Not all of our curiosities are within our reach immediately, but that doesn’t mean we can’t start planning. If a trip to Tokyo has always been on your mind but never in your budget, write out some ideas on how you can save or side hustle your way there. Practice exploring possibilities and push through limiting thinking.
2. Finish this sentence: “What a privilege it is/was to…”
I’ve been using this prompt a lot to frame things we are grateful for as special opportunities. As rough as things have been lately, it is crucial to remember how many tiny miracles are present in your life everyday. When I start writing this sentence, the ending comes to me instantly and usually I start rambling on the page shortly afterwards. A few things at top of mind now:
What a privilege it is to lay in bed for 5 extra minutes cuddling my tiny chihuahua. He was a foster fail. We were able to keep him and he brings me joy everyday.
What a privilege it is to be able to make really good coffee in my kitchen. I love the smell of coffee wafting through the house in the morning.
What a privilege it was to be able to run track in high school years ago. I never really got to go far with it because of complications from endometriosis. I had to quit my senior year to have surgery. I initially just joined to have a safe place to go after school and get to wear cute uniforms, but it turned into a life-long love of running and continues to be my “safe place” from the world.
Whether you choose to frame it this way or just make a generic list of things you’re thankful for, gratitude journaling is an amazing practice to cultivate a positive mindset.
it is always a privilege to drink coffee
3. Do a brain dump
Open your journal, grab a pen (or pencil or marker), press the tip to the paper and write whatever is on your mind. Keep reminiscing about the sandwich you ate at lunch? Write it down. Had a weird dream about the girl that stole your 8th grade boyfriend? Tell your journal about it. Set a timer for an amount of time and let your thoughts fly. You might be surprised to see what comes out on the page.
4. Find your flow state
Sometimes when we’re really immersed in what we’re doing, we get into our “flow state” and are living so fully in the moment that we lose track of time. When were the last few times you felt that peaceful and aligned? What were you doing? Who were you with? Write down all the details of how you felt and what made you feel that way. Next, think about how you can bring more of that feeling to your everyday life. This will help you stay nourished and refreshed through the daily grind.
For example, I get lost in my own mind when I'm doing creative projects. Painting, journaling, and weaving specifically. My day job can be creative, but doesn’t bring me into this type of flow state. I’ve started carving out time to make sure that I can incorporate this nourishing activity into my life. I started a mural in my pilates studio, and will wake up 30 minutes early to paint before diving into the corporate job. I realized that I need to limit TV after work so that I'm more likely to pick up a pencil or a novel.
painting the walls
5. Write yourself a letter
Think about where you were 5, 10, 20 or more years ago. What would that version think of you now? What would surprise them? What would delight them? Write it all out. This creative writing exercise allows you to see how far you’ve come and maybe work through some stuff lingering around in your past. A study in Japan showed that this exercise helped increase self compassion and decreased negative feelings. Give it a try and see how it works for you.
Need more inspo?
Check out the morning pages on Instagram for creative mental health and wellness-focused prompts that you can use to fill your notebooks.