“Until you make the unconscious conscious, it will direct your life and you will call it fate.”
So, you’ve got your journal, you’ve got your favorite pen. And then you find yourself staring at a blank page. Or maybe you’ve been recording the factual events of your life, but are thinking that you’d like to use your journal to “get inside” your mind, dig a little deeper, do some self-exploration….but don’t know where to start.
One simple technique for helping you get clarification on your internal reality and educate yourself about the ideas lurking in your unconscious is to use a journal prompt. These prompts help “kick-start” some personal inventory-taking, and can act as springboards to doing deeper inner work. Prompts act as departure points for forward movement, a “pushing off” of that emotional boat in which you may be wanting to set sail to explore new places but are afraid to leave that familiar shore. Simply putting words to whatever it is that is keeping you from casting off is forward movement, a first step. So, pick up that pen, choose one (or more) prompts that “speak” to you, and get started. With each prompt you choose to write about, you might also want to journal “why this particular prompt appealed to me right now.”
Some sample journal prompts:
When I hear/see_________, I feel ________, and I need _________.
If I knew I absolutely could not fail, I would _______.
Right now in my life I would like more__________, and less__________.
The relationship I would like to improve is________.
If I wrote my life story, the title would be_________because__________.
An old friend I’ve lost touch with is________. Why/how did we lose touch? Would I want to reconnect? If so, why? If not, why not?
If I had________in my life, I would be happy.
Something I always wanted to say to (someone no longer in my life) is____________.
Write a letter (sent or unsent) to a former mentor thanking her/him for what she/he contributed to your life.
Something I’ve always been meaning to try is________. What keeps me from trying it is_____.
I feel most freely myself when__________.
I can be freely “me” when I’m with__________. I can’t be freely “me” when I’m with_______because he/she/they_____________.
What scares me the most at this time of my life is_________.
The thing I really need to stop doing is___________.
What haven’t I forgiven myself for? What keeps me from doing so now?
I’m writing right now because I feel the urge to do something I know I need to stop doing. I’m feeling__________.
What am I avoiding?
I regret that I__________.
What chapter of my life is ending or beginning?
My body is teaching me_________.
In which of these areas do I feel out of balance at this time in my life: relationships/love/family/personal growth/physical health/finances/security/fun/creativity/relaxation/career/community/social life/home/environment/spiritual life/other____________________
What tempted me today that I said no to? yes to? How do I feel about having said no (or yes) to that temptation? By saying no (or yes) to that, what was I saying yes (or no) to?
Today I am grateful for__________.
(Write your own obituary.) When I read what I’ve written, I feel__________.
If heaven does exist, my idea of heaven would be________. What does this say about me?
When I remember first falling in love with my current partner, this is what I remember_______.
A part of myself that I feel I’ve lost, but would like to recapture at this time in my life is___________. The first step in recapturing that part of myself is____________.
(For more information about journaling using prompts, please refer to Kathleen Adams’ “Journey to the Self” workbook.)