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Journalling

a person journalling, with coffee and croissant by the side

This is for you if:

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  • You prefer to process emotions / events on your own.

  • You would like to deepen understanding of yourself through writing.

  • Writing / Typing things down generally makes you feel better.

  • You're interested in exploring how journalling can help.

  • You want to start journalling, but you're not sure where / how to start.

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This is what you can do today:

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  • Grab a few pieces of paper / a note book and a pen / pencil (you can also choose to type it out, but I would encourage you to try writing because it brings forth a different kind of insight and also reduces distraction by our devices)

  • Find a quiet space and commit to writing for at least a specific duration (e.g. 15 min might be a good start)

  • [Optional] I like to meditate for a short while before I start writing; it clears my mind and clarifies my thoughts. Try it if you haven't!

  • If words come to you naturally, you can let your thoughts and words flow freely.

  • Otherwise, you can start with one or more of the journal prompts below.

Journal prompts

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Exploring emotions and feelings

[for these prompts, it is useful to refer to the feelings wheel]

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  1. I am currently feeling _________ because __________

  2. I am most comfortable expressing [insert feeling] because _______

  3. I am least comfortable [insert feeling] because _______

  4. I would like to express [insert feeling] more because / so that ______

  5. I find it hard to accept it when I feel [insert feeing] because _________

  6. There are a few things that instantly make me feel better. These things are _________

  7. There are a few things that instantly ruin my mood. These things are _________

  8. I am afraid of ___________

  9. The feelings of [insert feelings] come up the most for me because ________. They often come up when _________

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Self-reflection

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  1. This is something I wish people in my life knew / understood about me: _______

  2. To others, I would describe myself as _________

  3. In private, I would describe myself as ________

  4. Some things that I appreciate most about myself are _________

  5. Some things I find the hardest to accept about myself are __________

  6. My life would be incomplete without ___________

  7. These are some skills / talents / abilities that I have, that I am excited to use in my life: ____________. These are some areas I could possibly use them ________

  8. The most significant life event I can recall is _______

  9. These are some things that I've learnt from the past events in my life: _________

  10. If I could start my life from scratch, this is what I will do differently: ________

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Dreams and values

[if this is an area you would like to explore further, you can also consider coaching]

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  1. This is how I'd describe my current life: _________

  2. If I close my eyes and imagine how my ideal life would be, this is how it will look like: _________

  3. These are some things that could be preventing me from pursuing my ideal life: _______

  4. These are some ways I can overcome the things that could prevent me from pursuing my ideal life: ________

  5. The worst that could happen if I decided to commit fully to pursuing my ideal life would be ________, and I am _____ [okay / not okay] with this outcome because ______. The likelihood of this outcome is ___ [scale of 1-10]

  6. I am most grateful for these aspects of my life: _________

  7. Write a letter to your younger self, and share anything that comes to mind.

  8. Write a letter to your older self, and share anything that comes to mind.

  9. This is something I look forward to in the future: _______

  10. These are some areas in my life that are currently working well (e.g. fulfilling, meaningful, enjoyable, valuable) for me: _______

  11. These are some areas in my life that are not currently working well (e.g. stresses me out, makes me anxious, draws my energy) for me: _______

  12. If I were financially secure / free, this is how I would invest my time: _______

  13. If I no longer cared about what other people think of me, these are some things I will do differently: _________

  14. If I only had one year left to live, I will spend the year _________ because _______

  15. When I die, I want to be remembered for ________

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Relationships

[These could refer to any relationship that you would like to journal about, e.g. family, romantic, friends, acquaintances, and even strangers]

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  1. These are some important lessons I have learnt from past / present relationships: ______

  2. These are some things I value most in relationships and why: _______

  3. These things are going well for me in my relationships: _______

  4. These things are not going well for me / can be improved in my relationships: _______

  5. I can better establish boundaries in my relationships to protect my well-being by ______

  6. I trust _____ [insert person / people] with my most painful and upsetting feelings because _________

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Work and career

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  1. This is how I feel about my job right now: _______

  2. The part I enjoy most about my job is _____ because ________

  3. The part I enjoy the least about my job is _____ because _______

  4. This is how I view my career ambitions (or lack thereof): ________

  5. I _____[am / am not] considering a career change now because ________

  6. I _____[may / still will not] consider a career change in the future because ________

  7. This is how my work-life balance is like currently: ________

  8. Outside of work, I like to ________ and I [have / do not have] time to pursue these. This makes me feel ________

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