Journaling Tips

What am I feeling grateful for today? (Be specific! "friends, family, health", etc. are off limits! Which friend, what part of your body/your health, are you grateful for?)

What value of mine does this gratitude resonate with?

How can I share this gift with others?

What is a part of myself I find more difficult to love/accept?

What are my beliefs about this part of myself?

For accurate beliefs: How can I challenge myself to grow in this area?

For inacurate beliefs: Where did I originally get this messaging? How can I challenge this belief?

What is my perfect day?

What about this agenda appeals to me?

What does this tell me about my needs right now?

What does this tell me about my values?

What is an area of life I'd like to grow in? ex: spiritual connection, physical health, certain relationships?

What would 10% increased effort look like?

What would 25% increased effort look like?

Imagine your life as a tree trunk. Each person who influences you (for better or worse) leaves a ring in the trunk as you grow.

Who are the people who have shaped me? (Start with 3-5)

What have I learned from these people?

What would I like my "ring" to symbolize in trunks of other people's lives?

Flow is a psychological state when we are actively doing something, and loose sense of time and ego. We are most likely to experience flow when the activity we are engaging in is congruent with our skill level. Flow state is highly correlated with quality of life.

When do I experience flow?

How does is affect my mood?

How does it affect my day?

What is something I am struggling to be honest about? (with self and/or others)

What is my fear if I am honest?

How might my life change if I am more honest?

What is a change I am avoiding because keeping things the same is easier?

How might this change benenfit me in the long run?

What is a hobby I want to get into without external purpose?

What about this hobby speaks to me?

What is preventing me from starting? (ex: perfectionism, time, fear of judegment)

When was the last time I was especially kind to someone?

How did I feel?

How might they have felt?

What are areas in my life where I can be more kind to myself?

How might this change the way I feel?

What is an animal that has been important to me in my life?

What did this animal teach me?

How do I feel towards this animal now?

“If you're everyone's cup of tea, you're water…”

What are some things I like that are more unique ("not everyone's cup of tea")?

What do I like about these things?

What does this say about me?

What does the word "play" mean to me?

When was the last time I experienced playfulness?

How do I/ could I increase my experience of play?

How might this impact me?

Where do I see gentleness in the world/ my life?

How might I practice more gentleness with myself and others?

How might this affect me?

What is currently unsaid in my relationships (ex: how much people mean to me, requests I have for others, gratitudes, etc.)?

What is keeping me from voicing these?

How might voicing these thoughts change my relationship with others/myself?

When was a time that I felt especially connected with nature/humanity?

What was the emotional experience like?

How might I increase my experience of this connectedness now?

What intimidates me?

What is my fear associated with this?

What is helpful about this fear?

How can I challenge my thoughts about this fear?

Describe a time when you were resilient during or after a challenging experience.

How did you feel?

What/who helped you through?

What is an area in my life I'd like to grow in (ex: spiritual connection, physical health, friend/partner/family relationships)?

What would 10% increased effort look like?

What would 25% increased effort look like?

What is something I am struggling to be honest about (with self or others)?

What is my fear if I am honest?

How might my life change if I am more honest?

What emotions were encouraged/discouraged in my household growing up?

What emotions did I need to express, but couldn't?

How do I handle similar emotions today?

How present is my grief today?

How is my grief letting me know it is here?

What does my grief need from me today?

How can I honor what this grief wants me to know?

What do I want this person to know about me?

What do I want to know about them?

What internal boundaries* do I need to set with myself as I connect with this person?

Internal boundaries: boundaries I set with myself so that I act in accordance to my best interest and values

What are the gifts of containment?

What are my signs when I am over contained?

What are my signs when I am over-sharing (verbally, energetically, physically, etc.)?

What are limits I give to myself because I choose containment over repercussions?

Our shame parts usually want to keep us quiet/small

What parts of me is the shame part trying to hide?

What is my shame part’s fear if I am fully myself?

What is the risk of not being myself?

Have a written dialogue with this part about the risks of both.

Our control parts often help us feel a sense of control when a lot is happening outside of our control

What is this part trying to control?

Do I actually have control over this or is this a “delusion of control”?

What would happen if I did not have control over this?

Where might I find trust/faith in this situation?

Impulsive parts usually come out when we are struggling with a painful/uncomfortable emotion

What is this part attempting to cope with?

What is the pain/discomfort that is under this impulse?

What feels scary about facing this feeling?

What is this part’s positive intention for me? (ex: escape from pain, feeling good, etc.)

How does my ego help/hurt my relationships?

How does my ego help me feel superior, competent, or morally justified?

How might I be using my ego to separate myself from others?

Does the idea of changing my mind/view scare me?

What might be scary/challenging about accepting change in myself?

What are my beliefs about how others will see me if I share this?

How do I feel towards others who change their mind/perspectives?

What am I rigid about?

Are these things related to values? Fear? Both?

Is there ANY gray zones in this thought or belief?

Do I judge others who exist in the gray zones? If so, why?

Sometimes our rigid beliefs need challenging… How might I bring more gray-zone thinking to the situation?