Journaling Prompts to Live a More Mindful Existence.

Have you tried Journaling? You might not know the surprising list of benefits connected with a regular journaling practice.

One 2006 study by Stice, Burton, Bearman, & Rohde showed that writing in a journal can be as effective as cognitive-behavioural therapy when it comes to reducing the risk of depression in young adults.

Julia Cameron, author of “The Artist's Way” has received rave reviews for her protocol for creative rehab in which she also advises those who she terms "blocked artist's" to do morning pages (a stream of consciousness type journaling) to vent anxieties and insecurities to clear the metaphorical creative cobwebs and enhance ones quality and frequency of creative practice with countless success stories.

In addition, numerous other studies have found that a journaling practice boosts memory and comprehension, increases working memory capacity, helps regulate emotions and increases immunity.

If, like me, you work better with some structure or inspiration, try using these mindfulness and journaling prompts to get you started with ease.

  • Write down some useful affirmations for yourself in your life situation right now.

  • Draw a mandala.

  • If you knew you couldn't fail, what would you do?

  • Write about a time where you felt light and carefree. What is dragging you down lately?

  • Listen to the sound in the room or put on a piece of music and write adjectives to describe the sounds and their qualities.

  • What has been one of your greatest struggles? What did you learn from the experience?

  • List everything that you can feel, such as: “cool air conditioning on my skin, fluffy socks on the tips of your toes, cool breath in my nostrils,” etc.

  • Are you resisting change somewhere in your life? How can you come to terms with it?

  • What is your favourite quote, and why? What do you want to say about this subject?

  • Describe yourself to somebody who doesn't know you, don't hold back.

  • One thing that I really wish people knew about me is…

  • Draw a satirical/comical character or monster that depicts your negative self talk. Give it a name. Make it look silly to discredit it. Attach speech bubbles that mimic negative dialogue.

  • Describe your happiest memory.

  • What is the most important thing in the world to you, and why?

  • Write a short story.

  • Doodle a picture of your childhood bedroom, you may include favourite toys or draw or describe different memories that happened there. Like: "This is where my brother helped me open my Christmas presents.”

  • What is working really well in your life at the moment? Why is that?

  • What role do community and family play in who I am today?

  • "This too shall pass" what does this quote mean to you?

  • What's an issue that you're still healing? What do you need to know in order to let go of any unresolved emotions that you are harbouring? Ask your higher self.

  • Describe your day: at first just list what happened, do it again, this time include mindful details you noticed such as the smile of a coworker, the flavour of your lunch etc. Re-read and reflect on the difference "noticing" makes to your emotional response to the way you view your day.

  • If you could travel back in time is there anything that you would change? How can you learn from this moving forward?

  • What did you struggle with today? What is your commitment to do differently tomorrow?

  • When has a massive change or upheaval taken place in your life? What did you learn from this great pivot?

  • If you had become what you wanted to be when you're a child what would you be now? How does that make you feel? Is there something you wish to make changes around?

  • Where could you learn to be more brave in your life lately? What do you have to change or tell yourself in order to embody more bravery?

  • Write a gratitude letter to somebody who has positively impacted your life.

  • What would you like to accomplish within the next 30 days? What are the daily practises you need to implement to make this a reality?

  • Design your dream life.

  • Write a romantic poem about your greatest love affair.

  • What have been your greatest defining moments? What are your key takeaways from the experiences?

  • Favourite childhood memory?

  • My favourite qualities in a person are…

  • If your life was ending soon, what would you be upset you didn't do? How can you get it started now?

  • What do you hope people will say on the day of your funeral? How can you live up to this image of your life/self, now?

  • Tell an unbelievable but true story from your own life on paper.

  • What makes you feel angry about the world?

  • What calms you when you are upset?

  • Write a poem, limerick or haiku.

  • Describe your perfect day.

  • Draw your emotions.

  • The thing I have to offer that is pretty unique is…

  • Write a love letter.

  • The world would be a better place if… I can contribute, by…

  • Write a letter to your younger self at a significant time with things you want to teach them?

I hope these prompts helped you learn a little something about yourself and the world, don’t stop there, journaling is best practised daily for optimum results.

Erin xx