20 Journal Prompts for Self Awareness
“ I don’t let go of my thoughts, I meet them with understanding. Then, they let go of me’”
Following along with the theme of journalling for emotion regulation and self-awareness, I wanted to share some journalling prompts to support you in establishing a journalling practice.
Journal prompts
Journalling can be an effective and therapeutic way to engage in self-therapy. It allows you to explore your thoughts, emotions, and experiences in a safe and private space.
These prompts are here for you if you’re not sure what to write about, or you’re looking for ways to deepen your practice.
Remember, there’s no right or wrong to journal - you can pick one that resonates to use, or find a selection that feel right for you, or use them as a springboard for your own self-enquiry questions.
Over time, you may find you have your favourite way of journalling, or questions to get you started. These prompts are a way to get started if you’re feeling unsure, and a way to start consciously checking-in and connecting with yourself.
VALUES: What do I value most in my life? Pick 1 - 3 of your values. How am I living, or demonstrating, these today / this week? Alternatively, what quality or value do I want to bring into today / this week.
ENERGY: How is my energy today / this week? How would I describe how I’m feeling just now? Is there something I need just now, or this week, to support me? What is that?
LEARNING: What am I learning (about myself)? What do I want to keep doing? What do I want to stop doing?
CELEBRATING: What am I celebrating today / this week?
POSITIVES: What is going well for me today / this week?
OPTIMAL CONDITIONS: What are the optimal conditions for me to function well today / this week? or What supports me to show up in the best way I am able today?
CHALLENGES: What is the biggest challenge I'm facing right now? What steps can I take, including what supports can I reach out to, to manage this?
BELIEFS: What self-limiting beliefs or negative thoughts have I noticed recently? Can I reframe these into being constructive?
STRENGTHS: A recent situation I handled well is…describe what you did and take a moment to appreciate how you navigated it
BOUNDARIES: What and / or who drains my energy? What healthy boundaries can I put into place to protect my well-being?
IDEAL DAY: My ideal day looks like… from waking up to going to bed.
ROUTINE: Is there a small change I can make in my daily routine to support this ideal day?
FORGIVENESS: Nicky, I forgive you for….. or, ‘insert name’, I forgive you for..
GROWTH: Two positive changes I’ve made in the past year are….
HABITS: Two habits or practices I’ve implemented that have contributed to my growth and happiness are…
JOY: What activities, or hobbies, bring me joy and fulfilment? How can I incorporate more of these activities into my life?
KINDNESS: Reflecting on a recent act of kindness I did for someone else: Describe it in detail (take yourself back there in your mind’s eye). How did it make me feel, and how would I like to continue to spread kindness in my daily interactions?
SELF-CARE: The self-care practices that nourish my mind, body, and soul are.... How can I prioritise self-care as a regular part of my life?
RELATIONSHIPS: What are the qualities or values that are most important to me in my relationships? How can I foster and nurture those qualities in my interactions with others?
CHANGE: Reflect on a recent situation where I felt fear or resistance to change. What lead to those feelings and what have I learnt from this situation? Are there any steps I can take in relation to this? Is it helpful for me to embrace this change and view it as an opportunity for growth? Do I need support with this? Who could support me to make the change I am wishing for?
Using one or more of these journalling prompts in your daily routine can deepen your relationship with yourself and support emotion regulation. They offer a way to tend to your inner world - your thoughts, emotion, bodily sensations, and your experiences in life that offer insights into you. And growing self-awareness is a really healthy pursuit which can be healing and life affirming.
While you can journal as an individual practice, remember you can always reach out to a therapist if the self-awareness you are developing needs support or brings up issues you’re not equipped to tend to on your own. A counsellor is trained to work with human issues and can be a guide to help you in your growth and healing.
Topics to journal about
Journalling is a versatile practice that allows you to explore your thoughts, emotions, experiences, and aspirations.
You can journal about a wide range of topics and aspects of your life. You might like to consider the below topics and themes as another way to approach your writing:
1. Thoughts and Feelings: Express your thoughts and emotions on various topics or situations.
2. Gratitude: List things you are grateful for and reflect on the positive aspects of your life.
3. Challenges: Write about any obstacles or challenges you're facing and how you plan to overcome them.
4. Goals and Aspirations: Articulate your short-term and long-term goals, along with action steps to achieve them.
5. Self-Reflection: Reflect on your personal growth, strengths, and areas for improvement.
6. Inspiration: Write about people, quotes, or experiences that inspire you.
7. Lessons Learned: Reflect on past experiences and the lessons you've gained from them.
8. Daily Observations: Journal about observations or encounters you've had throughout the day.
Allow yourself space to be honest and to let your thoughts flow freely onto the page (without worrying about grammar or spelling). And use the topics or themes that are relevant to you, your experiences and your needs.
As you develop your own journalling practice, you can return to this blog anytime for inspiration and ideas.
If you enjoyed this blog post you may like to read the other posts in my journalling series:
If you would like to pair your journalling practice with structured therapy sessions, I offer 1:1 counselling as well as mindfulness and meditation sessions. We can work together on an individualised approach to your needs, with strategies that suit your goals and your lifestyle.
Learn more about my approach to counselling.