Journaling

Journaling can be a very powerful practice. It helps by:

1) Journaling enable our emotions (raw physiological sensations), feelings (estimations of our emotions), and thoughts to come out. It is often cleansing and people report feeling lighter and better connected to themselves after journaling.

2) Journaling increase our self-assessment (a core emotional intelligence competency). This increases our self-awareness and better enable us to understand: what is important to us; what do we like; what do we don’t like; our preferences; our vulnerabilities, our triggers, and so on. Many people believe they know these important aspects of their identity. But the truth is that the answer to these questions change thorough our lives and sometimes on a daily basis based on daily events and our emotional state. People who journal report increased self-awareness, higher emotional intelligence, increased performance in their professional and personal life, increased leadership skills, and a deeper and more positive sense of well-being.

There are different ways of journaling including:

  • Collecting lists of prompts and randomly picking one daily
  • When a salient emotion arise, write about ii
  • Begin each day by writing about a value you deeply feel about
  • Use journaling as a cleansing and “brain dump” technique (simply write everything going through your head right now.)

Instructions for free writing journaling:
Please use free writing to complete your journaling which means that you let your hand write without an active thinking process. In other words, just write no matter what. Even if you have nothing to say, write: “I have nothing to say, absolutely nothing to say about ….” And then see what happens.
Please time yourself for each prompt. Use your phone or any other timer and take about 2-5 minutes per prompt, as much as you’d like. Please complete 3 prompts per sitting.
Feel free to use the same prompt over and over. You will be surprised about the different content that can come up every time you sit down to do it.

List of prompts:

  1. What annoys me is…
  2. A challenge I had was…
  3. What brings me alive is…
  4. When I’m in pain…
  5. My mother…
  6. One thing I’m ashamed of is…
  7. At work…
  8. When I get home after work….
  9. Death is…
  10. If my body could speak, it would say….
  11. What I’m feeling right now is….
  12. My father…
  13. I really enjoy…
  14. My head…
  15. Life is….
  16. I wish others knew that…
  17. When I get sad I…
  18. One obstacle I overcame was…
  19. One thing I’m proud of is…
  20. My partner…
  21. I wish that….
  22. A perfect day is…
  23. When I get angry I…
  24. What really makes me happy is…
  25. I learned a lot from…
  26. An argument I had lately was….
  27. For me conflict with another person is….
  28. My suffering is…
  29. My identity is…
  30. What I really care about is…

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