365 daily journal prompts that will cover all aspects of your life.
It can be hard to come up with meaningful and insightful topics to write about in your journal.
With the help of motivational journal prompts you will have a new prompt every day that will motivate you to think deeper about yourself and life, to envision and plan your future, and to consider the different ways you can improve all aspects of your life.
Your actions will follow the path that is in your focus. With prompts like these, you will recenter your focus every day.
Benefits of using positive motivational journal prompts for daily journaling
Daily journaling helps you explore your thoughts, feelings, actions, and reactions. You learn to intentionally choose how you’ll live instead of letting your unconscious self run the show.
Journal prompts help you direct your thoughts. You practice thinking about yourself and life from different perspectives. As a result, you gain a better understanding of yourself.
Benefits are many and vary from person to person, here are just a few general ones that most people experience:
- better self-awareness
- improved emotional regulation
- mental clarity
- improved decision-making
- improved problem-solving
- better emotional intelligence
- improved focus
- improved memory
- less stress and anxiety
- better writing skills
- increased mindfulness
Tips for getting the most out of daily journal prompts
- Write what first comes to mind when you read the prompt. Note your initial feelings about the prompt and your first thoughts. Don’t skip this part because our first reactions are often the most honest. Capture the initial reaction before your thoughts go through the filters of conditioning, beliefs, and fears.
- After you write the initial thought spend a few moments thinking about the prompt before you continue writing.
- If you don’t know what to write about, spend a few days thinking about the prompt and noting down thoughts and insights that come up unexpectedly.
- Write everything that comes to mind.
- Try to refine your thoughts and give them structure and coherency.
- If you need to, do some research on the prompt before you continue writing.
- At the end write about emotions you felt while writing. By doing this you will practice noticing emotions and giving yourself time and space to express them.
365 Daily Journal Prompts
My purpose
What is your current purpose in life? What do you wish to accomplish? What are you striving for at the moment? Where does the majority of your energy and thoughts go? What are you passionate about?
My values
What are your values? In what way are you living by your values? To help you discover your values you can answer these questions. What’s important to you? What’s your purpose in life? When do you feel fulfilled? What do you enjoy doing?
My goals
What are your current goals? What do you want to achieve?
How do I show love to myself?
How are you showing love to yourself every day? How could you show you love and appreciate yourself every day? Which thoughts, behaviors and attitudes could you have to feel loved by yourself?
My life 5 years from now
How do you envision your life in 5 years? What are you doing, how are you feeling, which thoughts occupy your mind the most, what are your joys in life, and which challenges are you facing?
Decision making checklist
With your values and priorities in mind write a checklist that you can go through to check if the decision you’re about to make is aligned with your values and priorities.
Habits I should have to live by my values
Write a list of your values. For each of those values make a list of habits associated with and/or supporting that value.
Right now I live for…
Considering the last few days, answer these questions. What are your top priorities? What are you spending most of your time on? What are you mostly thinking about? What are your wishes? What are you looking forward to?
Ways I can use my current difficulties to my advantage
Which difficulties and challenges are you facing at the moment? Come up with a few ways you could theoretically use those challenges to your advantage.
What authenticity means to me
What does it mean to be authentic? How does being authentic look to you? Do you consider yourself authentic? What advice would you give to somebody if they asked you how they could be more authentic?
I’m grateful for
What are you grateful for in your life, past or present? Write a short one-sentence explanation of why you’re grateful for it.
People who changed my life
Write about people who had a significant influence on your life. Who were they, what was your relationship with them, and how did they change your life? Are they still a part of your life?
I am proud of…
Write about what you’re proud of in your life. It can be the qualities you possess, actions you took, or small daily moments in which you felt proud of yourself.
What I love about life
Write about what makes you feel glad you’re alive.
Emotions I’m avoiding to feel
Which emotions do you avoid feeling most often? For each emotion you’re regularly avoiding answer these questions. Which masking behaviors are you using to numb or dismiss unwanted emotion when it arises? Why are you avoiding that emotion? What is causing that emotion? What do you think that emotion is trying to tell you? Imagine a child feeling that emotion and you want to comfort them, what would you say to the child?
How can I care for myself tomorrow?
Write a plan for a self-care day. From morning until evening, what would you do to take care of your physical, psychological, emotional, spiritual, social, and professional self?
Hint: Here you’ll find an extensive list of self-care activities that cover all 6 aspects of self-care.
My favorite childhood memory
Choose one of your favorite childhood memories and write about it in as much detail as you can remember.
I’m looking forward to…
At this moment what are you most looking forward to and what about it makes it so exciting?
How can I show my loved ones I care about them?
Make a list of small daily actions and gestures you could do to show your loved ones you care about them.
I want to learn more about…
Write about a topic you’d like to know more about and why you are interested in it.
My biggest accomplishments
Write about your biggest accomplishments, the challenges you faced and overcame, and the lessons you learned along the way.
Things that motivate me
What motivates you to take action to do something you need to do but find it challenging to do?
It makes me happy when…
Write about moments and situations that make you happy.
What makes me unique?
Write about ways you’re different from people around you. Are you embracing your difference of hiding?
Today I’m grateful for…
Write about what you’re grateful for today at this moment.
Ways I can be more compassionate with myself
How could you speak more lovingly with yourself? In which situations could you be more understanding and kind to yourself? Which parts of you require your acceptance and love?
People who inspire me
Write about people who inspire you to be better and do better.
For me, success is
In your opinion what does a successful life look like? To what extent is your vision of success conditioned by society’s definition of success?
My life 10 years from now
How do you envision your life in 10 years? What are you doing, how are you feeling, which thoughts occupy your mind the most, what are your joys in life, and which challenges are you facing?
What makes me calm
Which situations and activities make you feel calm? What about those situations or activities makes you feel calm?
My hobbies
Write about your current hobbies. Why did you choose them? Why do you like them?
Ways I can bring more laughter into my life
Make a list of some daily activities you could do to laugh every day.
My favorite quote
Write your favorite quote and use it as a prompt to elaborate on its meaning to you.
Perfect day
From the moment you wake up until the moment you fall asleep, what would your perfect day look like?
My favorite habits
Which ones of your daily or weekly habits are your favorite? When did you start those habits? How do you feel when you don’t have time for it and you need to skip it? How do they shape your personality? What effect do they have on your life?
A love letter to myself
Write a love letter to yourself. Describe the qualities you admire in yourself, little details about your behavior that you love, favorite memories with yourself, times you showed exceptional strengths of character, or anything else that comes to your mind that shows how much you love yourself.
People I love
Write one or two sentences that describe each person you love.
Habits that changed my life
Which habits changed your life for better or worse? How did you acquire those habits? What are they bringing into your life? What are your plans for those habits in the future?
Ways I can be more kind to myself
Make a list of daily activities and habits you could do to practice being kind to yourself.
Experiences I’d like to have
What would you like to experience in life? In what way would each of those experiences enrich your life? Is it possible for you to have those experiences in life? What could be the obstacles on your way? Can you overcome them? Write a rough draft of a plan to acquire those experiences.
How do I want to feel today?
Consider the day ahead of you and write how you’d want to feel in each situation you’ll be in.
My happy place
Describe a place where you feel happy and at peace, a place that fills you with life energy. What about that place makes you feel happy? Describe some memories connected to your happy place.
Ways I can be more spontaneous
Make a list of daily situations in which you could be more spontaneous. How could you relax and let yourself act from the heart?
What makes me laugh?
What kind of jokes and situations make you laugh?
Little accomplishments I did last month
Make a list of all the small accomplishments you did last month.
My best qualities
What are your best qualities? What can you do with ease? At what are you exceptional? What are your personality traits you’re proud of?
Difficulty I overcame recently
Write about the difficulty you overcame, what was it, how you overcame it, did you had help, and how you felt once you overcame it.
What vulnerability means to me
What does it mean to be vulnerable? How does being vulnerable look to you? Do you think you’re comfortable with being vulnerable? What does it take to be vulnerable?
Ways I can show love to people in my life
Considering each person’s unique personality and current life situations, in what ways can you show them you care and you’re there for them?
Habits I’d like to have
Which habits would you like to have? Why do you want those habits? What impact would those habits have on your life? Would you need to give up something? Are you ok with that trade-off?
Little things that bring me joy
Write little things like gestures, moments, objects, or places that bring you joy.
Ways I can show appreciation and gratitude to people I love
For each person you love, make a specific and personalized list of ways you can show them you love and appreciate them.
The biggest obstacles I overcame in my life
Write about the biggest obstacle you faced in your life, what was it, how you overcame it, did you had help, and how you felt once you overcame it.
Little things that make me smile
Write little things like gestures, moments, objects, or places that put a smile on your face.
6 goals I want to accomplish in the next 6 months.
Choose six goals you could accomplish in six months. Why are those goals important to you? Write an action plan for each goal. How could you keep yourself accountable to make sure you work on your goals?
Compliments I like to hear
Write all the compliments you heard or would like to hear someone say to you.
My desires
What are your heart’s deepest desires? What do you truly want for yourself in this life?
Ways I can be more daring
Think about things you’d like to do but don’t dare. Make an action plan for trying to do them.
Good things in my life right now
Write about all the good you have in your life right now.
Bucket list of places I’d like to visit
Write a list of places you’d like to visit and for each write a reason why you’d like to go there.
Letting go of guilt
What do you feel guilty about? Why do you feel guilty about it? Is it really all your fault? Did you know at the time you were doing something wrong or failing to do the right thing? Is there something you could do to fix what’s causing the guilty feeling? How does feeling guilty help the matter? Write a letter to yourself in which you forgive yourself for everything and allow yourself to let go of the guilt.
Ways I can be more loving to myself?
In what ways can you show love for yourself? What does your soul need to feel safe and loved? How can you provide that for yourself? Make a list of activities you could do by yourself to develop a better relationship with yourself.
On a rainy day, I like to…
What are your favorite activities on rainy days? How do you feel when it’s raining?
A funny memory
Describe in detail one funny memory.
People I’m grateful for…
Write about people you’re grateful to have in your life. How are you related, why are you grateful for them and in what ways are you showing them your gratitude?
Things I want to know
What topics do you want to know in-depth and why? What practical knowledge do you want to have and why?
My favorite part of the day
What is your favorite part of the day? What do you usually do then? What is it about that particular part of the day that makes it your favorite? How would you like to spend that part of the day?
Unusual habits I have that make me feel good
What are some uncommon activities you do regularly that make you feel good? What do you think why do those activities make you feel good?
Situations in the past when I was brave
Recount some situations from your past when you were brave and did something despite the fear. What were you afraid of? How did you overcome the fear?
My edge in life
What are some advantages you have in life that are helping you get what you want from life? How can you show your gratitude for those advantages? Write an “I am grateful for (advantage) because…” sentence for each advantage you have.
Small steps I can take today to better myself
Make a list of small actions you can make right now or repeat every day to better yourself in areas that you think need improvement.
Ways I can honor myself more
In what ways could you honor yourself more? How can you allow yourself to always be your true self?
Little things that make me happy
Write little things like gestures, moments, objects, or places that make you happy.
My favorite season of the year
What is your favorite season of the year? What do you like about your favorite season? What do you do during that season? What would you like to do during your favorite season?
Day in my life 1 year from now
Describe how you wish one day in your life one year from now would look like.
I am grateful to have…
What do you have that you are grateful for? Why are you grateful to have it? How do you/could you show your gratitude for it?
Ways I can be braver
Think of small fears you experience daily and write a plan for facing those fears safely and bravely.
My favorite book
What’s your favorite book? What is it about? When did you read it for the first time? How many times have you read it? Why is it your favorite book? What did you learn from that book?
Skills I’d like to have
Which skills would you like to have? Why those skills? How would you benefit from knowing those skills? Do you have a plan for learning those skills?
If I could be anywhere in the world right now I would be…
Where in the world would you like to be right now? Why there? What would you do? How would you feel?
My successes
List all your successes big or small. Don’t consider whether it’s an objective success, only think about times when you applied yourself and felt successful.
If I were the richest person in the world
If you were the richest person in the world how would you spend your days? How would you feel? What would you do with all the money?
My comfort zone
Define the borders of your comfort zone. What are the situations you’re completely comfortable with? In which places do you feel comfortable? Which activities do you find comfortable doing?
Fears I overcame in life
Which fears you once had but no longer have? How did you overcome those fears?
Things I wish others would know about me
List everything you can think of that no one knows about you. How come no one knows it? How could you let people know about it?
What I love about myself
Write a list of everything you love about yourself.
Dealing with boredom
What do you do when you’re bored? What do you think about the way you’re handling boredom? Can you think of better ways to deal with boredom?
Beauty I see every day
Write about everyday things you find beautiful.
Little things that make me feel good
Write little things like gestures, moments, objects, or places that make you feel at peace and content.
My favorite moments of the day
What are some of your favorite moments of the day? How often do you have such moments? How do they make you feel? What do you like about them?
I’m excited about…
Write about something that will happen in the near future that you’re very excited about.
Moments in life I’m grateful for
Describe some moments for which you’re grateful that happened. Why are you grateful for those moments?
My favorite place
Describe your favorite place. How often do you go to that place? What about the place makes you like it?
Thoughts that bring me peace
Write a collection of thoughts that make you feel peaceful.
My favorite movie
What’s your favorite movie? What is it about? When did you watch it for the first time? How many times have you watched it? Why is that your favorite movie?
If I could do anything, I would…
If you wake up tomorrow with the ability to do whatever you want (within the bounds of the laws of physics, so nothing supernatural) what would you do?
Letting go of self-imposed limitations
What do you wish you could do but believe you can’t do? Have you ever tried? How long were you giving your best effort before concluding you can’t do it? Which excuses are you using to justify your limitations? Write a few counter arguments for each of the excuses.
Ways I can be kinder to myself?
For what are you being too hard on yourself? When are you expecting too much of yourself? For what are you berating yourself? What do you need to let go of, what do you need to forgive yourself for? For what do you need to give yourself more understanding and love? When do you need to talk with more kindness with yourself?
My most recent happy memory
Describe a most recent situation when you felt truly happy.
This year I want to accomplish
What would you like to accomplish in the next 12 months? Why do you want to accomplish it? How will that influence your life?
Activities that make me happy
What activities make you happy? What activities fill you with joy and life energy?
Little things I can do to make people around me smile
How can you make people around you smile? Make a list of thoughtful gestures, funny jokes, or kind words that could put a smile on someone’s face. Write ideas for each person you love.
My current priorities in life
What are the top priorities right now in your life? Where goes the majority of your thoughts and actions?
Good things about my job
Make a list of everything you like about your job.
Day in my life 5 years from now
Describe how you wish one day in your life five years from now would look like.
Small tasks I can do every day to live more aligned with my values
For each one of your values come up with a few value-related tasks that are easy to do, or a short time is needed to do them.
Ways I can better connect with my friends
What could you do to better understand and deepen your connection with each one of your friends?
My strengths
What are your strong suits? What are your abilities that make you resilient? What are your personality traits that help you endure hardship?
If I had 1 week all expenses paid vacation I would
Imagine someone gifts you with a one week all expense paid vacation, where would you go, and what would you try? If you had an option to take someone with you would you take someone with you, if yes who would you take?
Good things about my family
Write about everything that’s good about your family, all the reasons you’re grateful for your family, and the traits you love in each family member.
Misfortune that turned out to be a blessing in disguise
Write about an event from your past, which at the time seemed to be the worst possible outcome, but in the end, turned out to be the best possible outcome.
Experience that changed me for the better
Write about an experience you had that made a lasting change in you and now you’re a better person because of it. What about you change because of that experience?
The best advice I have ever received
Write about the advice you received that had a lasting impact on you. Who gave you that advice and why? How did it change the way you think and act?
Ways I can be more adventurous
Make a list of small but daring activities you can do to be more adventurous every day.
Letting go of blame
What do you blame yourself for? Why do you blame yourself for it? Is it really all your fault? Did you know at the time you were doing something wrong or failing to do the right thing? Is there something you could do to fix what happened? How does blaming yourself help the matter? Write a letter to yourself in which you forgive yourself for everything and allow yourself to let go of the blame.
What brings me the most joy in my life right now?
Name all the aspects of your life that give you the most pleasure. What makes you excited to do, or grateful to have? For each thing write why you think it brings you joy.
Dealing with disappointment
How do you react when you get disappointed? What do you think about the way you respond to disappointment? Can you think of better ways to deal with disappointment?
Things I want to experience at least once in my life
Write a list of experiences you’d like to have at least once. Why do you want those experiences?
What I want that’s outside of my comfort zone
What would you like to do that’s outside your comfort zone? How could you encourage yourself to step out of your comfort zone and do it?
Thoughts that make me happy
Write a collection of thoughts that make you feel happy.
Activities I like to do to relax
What activities do you do to relax? Are they good for you?
What am I most grateful for in my life right now?
Name as many things as you can think of for which you are grateful at this moment. Write a short thank you note for each of those things.
What skills will I learn in the next 5 years?
List all the skills you want to acquire in the next 5 years. For each skill write why you want to learn that skill, how is that skill related to your values, and how you want to feel during the learning process.
What I like the most in my life right now.
What parts of your life do you like the most and why?
What do I want to improve about myself?
What would you like to improve about yourself? What is the smallest step you could take every day to work on each issue? Write a rough draft of a plan to improve.
The most important lessons life has taught me.
What are the most important lessons you learned in life? In which situations did you learn those lessons? How did you change afterward?
Ways I can deal with stress.
Make a list of some strategies you used in the past or read about and want to try to relieve stress. For the strategies you tried write about your experience, and for those you want to try write how you’ll implement them next time you feel stressed.
5 things I’ve never tried but want to.
List 5 things you wanted to try for a long time but never did. Why do you want to try them? Why have you never tried them? What do you need to finally try them? How will you get that?
List of good decisions I made in the past.
Make a list of some good decisions you’ve made in your life. Why were they good decisions? How did you make those decisions?
What love means to me
What does it mean to love somebody? How does it feel to love? How does it feel to be loved?
How can I be kinder to myself?
How kind are you to yourself? Are you blaming yourself too much, or stretching yourself too thin? Are you not respecting your own boundaries, wishes, or limitations? Are you talking rudely, angrily, aggressively, or negatively in any way with yourself? How can you show more kindness to yourself every day?
My career plans
Write a list of long-term goals you’d like to achieve in your career. Why do those goals matter to you? How do they relate to your values? How do you want to feel while working on those goals?
Small steps I can take today to make my life better
Make a list of small actions you can make right now or repeat every day to improve your life in areas that you think need improvement.
How do I want to feel one year from now?
Describe the mental state and emotions you want to feel one year from now. What can you do during one year that will get you to feel and think the way you want?
Ways I can create more peace in my life
How could you organize your life to create more peaceful moments throughout the day?
For the next 10 days, I want to focus on
Which area of your life do you want to put in the focus for the next 10 days? What are three most significant tasks you want to work on?
Which emotions do I want more of in my life?
Which emotions do you wish to feel most of the time? What kind of thoughts would support those emotions? Which actions you can take to evoke those feelings? Write some thoughts and topics you can think about that evoke emotions you wish to feel.
Thoughts I want to have
There’s an age-old saying “What you think, you become.” Create an extensive list of thoughts and topics you’d like to think about.
Compliments to myself
Write a list of compliments you’d give to yourself as someone who loves and appreciates you.
Ways I’m taking care of myself
How are you taking care of yourself? What do you do for your physical and mental health? How do you feel when you neglect yourself and your needs? How do you feel when you are taking care of yourself? How could you take better care of yourself?
What do I like doing the most?
Make a list of activities you like doing the most. Why do you like those activities? How do they relate to your values?
5 things that make me happy right now.
List 5 things for which you are happy right now. Why does it make you happy?
My self-development plans
Identify some areas where you could improve. Make a plan for each area. Name activities you could do, or activities you want to stop doing.
Experiences I am grateful for
For which experiences you had in life are you grateful? Why are you grateful for those experiences?
Affirmations for resilience
Write positive I statements in the present tense that affirm your strength and ability to overcome difficulties you’re currently experiencing.
What happiness means to me
Describe happiness, what does it look like, and how does it feel? What do you need to feel truly happy? How does a happy life look for you?
Ways I can spread love around me
Make a list of small actions and gestures you can make to spread love around you.
My favorite moments of the day
Which moments of everyday life do you enjoy the most? What is about them that you enjoy? How often do you have those moments? What is the deeper meaning of those moments for you?
Little things that make life worth living
List some little details of life that make you feel glad to be alive here at this time and place. What keeps you going when life gets hard? What pushes you to go when you don’t feel like going anywhere?
Dealing with worry
What do you do when you’re worried? What do you think about the way you’re handling worry? Can you think of better ways to deal with worry?
I am grateful because I can…
What can you do that you are grateful for? Why are you grateful for being able to do that? How do you/could you show your gratitude
Ways I can make my actions more aligned with my values
Which of your actions or behaviors are not aligned with your values? What do you need to change to act more by your values?
A pep talk for difficult times
Write a pep talk for yourself that will lift your spirit, and encourage you to stay strong when times get tough.
How can adversity make me stronger?
What obstacles and difficulties are you currently having? How could you use those difficulties to build yourself up, strengthen, and grow? Write specific strategies to make disadvantages work in your favor. Be creative and open to unusual ideas.
Letting go of limiting beliefs
Finish these sentences: “I am…”, “People are…”, and “The world is…”. Challenge each negative opinion with an example that proves it wrong. What are the most often negative thoughts you have? Which belief about yourself, others, or the world is at the bottom of those thoughts? Which opinions about the world hold you back? When you get an idea, which thoughts prevent you from realizing that idea? For each limiting belief write a few facts that oppose that belief.
My motivators
What kind of situations motivate you to act? Why are you motivated to act in those situations? Come up with ways to simulate those situations to get motivated whenever you need a boost.
I forgive myself for…
Make a list of everything you still resent yourself for. Start each sentence with “I forgive myself for”.
5 words that describe me the best right now.
Describe yourself as you are right now in 5 words. All 5 words must be positive.
Things I want to do in the next 5 years
Write a list of everything you want to do, achieve, try, and experience in the next 5 years.
What do I want to improve in my life?
What would you like to improve in your life? What is the smallest step you could take every day to work on each issue? Write a rough draft of a plan to improve.
Weaknesses I could turn into my strengths
Make a list of your weaknesses and come up with at least one way you could use each weakness to your advantage.
Ways I can create more time for what matters the most
How could you better manage your time? Which habits or activities could you stop doing to have more time for doing what is more important to you?
Reframing my negative thoughts
Identify some of your most common negative thoughts. Rewrite each of those thoughts as positive in three different ways.
Little actions I can take every day to make my days better
Make a list of easy-to-do activities you could do to make every day feel like a well-lived day.
Ways I can take care of my body
How are you taking care of your body? How do you feel when you neglect your body? How do you feel when you are regularly taking care of your body? What could you do to take better care of your body?
How can I honor my uniqueness?
Your quirks make you unique more than your virtues ever will. Which parts of your personality do you feel ashamed of? How can you show those parts of you with pride?
Little daily moments I’m grateful for
Describe some moments of your daily life that make you feel happy and you’re grateful for.
Affirmations for self-love
Write positive I statements in the present tense that affirm your love, respect, and acceptance of yourself just as you are.
Areas of my life I’m most satisfied with
Which areas of your life bring you the most pleasure and you’re happy with how they are? What makes you feel satisfied with them?
Ways I can improve my relationships
Which relationships would you like to improve? What could you do to improve those relationships?
The most courageous thing I ever did
Remember the most courageous thing you ever did. Describe what happened, how you felt, and what were your thoughts.
If I could be an expert on any topic I would choose
Which topic would you like to know in-depth? How much do you know about it, how much time during the week do you spend reading and learning about it? Why are you interested in that topic?
Distractions I want to remove from my life
What is causing you to get distracted from doing what you want or need to do? Why do you get distracted by that? How could you eliminate that distraction?
10 quirky facts about me
Write a list of 10 of your quirks that are integral parts of your personality.
Ways I can spread joy around me
Make a list of small actions and gestures you can make to spread joy around you.
What friendship means to me
What is the meaning of friendship to you? How do you nurture your friendships? What does it mean to be a good friend? What kind of friend are you?
Bucket list of unique and exciting activities I would like to try
Write a list of activities you consider extraordinary and would like to experience in your life.
Ways I can encourage myself when I doubt myself
Write affirmations you could say or think, and list activities you could do to awaken belief in your abilities to be who you want to be and do what you want to do.
Silly activities that make me feel like a kid
Make a list of activities that would make you feel like a little kid again.
Unusual or rare skills I have
Which skills do you possess that are uncommon among the people around you?
If I could be invisible for one day
What would you do if you were invisible for 24 hours?
10 little-known facts about me
What does almost nobody know about you?
When I was a kid I wanted to…
As a kid what did you want to achieve when you grow up? Why did you want it? Did you achieve it? If not, do you still want it?
Ways I can take care of my mental health
How are you taking care of your mental health? How do you feel when you neglect your mental health? How do you feel when you are regularly taking care of your mental health? What could you do to take better care of your mental health?
If I had one wish I would wish
What would you wish? Why would you wish that?
What makes life worth living
What do you consider to be a life worth living? Which values, activities, behaviors, attitudes, experiences, and what kind of lifestyle, and occupation do you think makes life full and meaningful?
Ways I can respect myself more
What changes could you make in your relationship with yourself to act more respectfully to yourself?
Areas of my life I want to improve
Which areas of your life do you think should be better? What could you do to improve those areas of your life?
Little daily moments that make me feel peaceful
Describe some moments of your daily life when you feel at peace. Why do those moments make you feel peaceful?
Reframing my limiting beliefs
Identify some of your most common thoughts that are stopping you from living the life you dream of. Write new beliefs that directly oppose your limiting beliefs.
Ways I can use anxiety to my advantage
Redefine your perspective on anxiety by getting to the root cause of your anxious feelings and finding immediate action you can take to deal with the issue that’s causing anxiety. When do you feel anxiety? What message is your anxiety trying to send you? Which activities could you do to show you got the message and are working on solving the problem?
What makes life beautiful
Which non-material things make your life beautiful? Describe moments, relationships, thoughts, ideas, and stories that bring beauty into your life.
List of challenges I want to overcome
Nobody really wants challenges in life but they are necessary for growth. Consider what kinds of challenges do you want or need to face and overcome to grow in certain areas. Think about personality traits you would like to develop or strengthen and which challenges would help you do that.
A letter of gratitude for a loved one
Write a letter to a loved one in which you express your gratitude for their presence in your life.
My autobiography
Imagine you just published your autobiography. Give it a title and write a brief synopsis of your autobiography.
Dealing with stress
What do you do when you’re stressed? What do you think about the way you’re handling stress? Can you think of better ways to deal with stress?
Past mistakes that taught me valuable lessons
Recount some of your past mistakes and the lessons you learned from them.
If I had no fears I would…
If you had no fears what would you do, how would you behave, how would your life be different?
Ways I can express myself creatively
List different creative outlets you could use to express yourself. If you already express yourself creatively write about the meaning of your creative outlets and how they affect your life.
Little actions I can make every day to bring more happiness into my life
Make a list of easy-to-do activities you could do to laugh and have fun.
The most beautiful things in the world
List some of the things you consider to be the most beautiful, it can be a specific object, a place, or a person. What about it makes it beautiful?
Ways I can overcome a challenge I’m facing right now
Come up with as many different (probable and improbable) ways you could successfully overcome a challenge you’re facing currently in life.
Affirmations for self-efficacy
Write positive I statements in the present tense that affirm your belief in your abilities to successfully accomplish everything you need to do to attain desired results.
The most adventurous thing I ever did
Remember the most adventurous thing you ever did. Describe what happened, how you felt, and what were your thoughts.
If I could excel in any skill I would choose
Which skill would you like to excel in? How much time in a week do you spend practicing that skill? Why is having that skill important to you?
Ways I can love myself more
What parts of you are you neglecting or rejecting? How could you show love to all those parts of yourself?
A day lived by my values
How would look a whole day from morning till evening lived fully according to your values?
The most significant life lesson I learned
Which lessons about life you learned that had the biggest impact on your personality and your behavior? Write in detail how those lessons affected you.
The first thoughts I have when I wake up in the morning
What are the first thoughts you usually have immediately after waking up? Which feelings first arise? What do you think about those thoughts and feelings?
My superpowers
What are you exceptionally good at? What can you do that not many people can do as well as you? What is your unusual ability that borders on the supernatural?
I can’t imagine my life without…
What are essential parts of your life you can’t imagine living without? Why are they important to you? How do you show your gratitude for them?
10 words I wish would describe me
Which 10 words do you wish would describe you? How close are you right now to describing yourself with those words? What do you need to do differently so those words would describe you? Why do you want to be described by those words?
Ways I can handle difficult emotions
Are you allowing yourself to feel difficult and uncomfortable emotions? Which emotions are you avoiding, numbing, or masking? Make a strategy for allowing yourself to feel every emotion you’re having issues with.
3 big goals I would like to achieve in the next 3 years
What are your three big bold goals you would like to accomplish in the next three years? What do you need to do to accomplish them? What do you need to sacrifice to accomplish them? Write a draft plan for achieving your goal in the next three years.
Something new I’d like to try soon
Make a list of new things you want to try. For each item write why you want to try it and what your expectations are.
Habits I want to add to my life
Which habits do you think would enrich your life? How would those habits make your life better? What do you need to do to adopt those habits? Which obstacles you might face? How might you overcome those obstacles?
Most admirable personality traits
Which personality traits do you find most admirable? Which of them do you possess? Do you know somebody who possesses some of them or all of them? Do you want to possess all of them?
Most interesting events from my past
Describe some of the most interesting events from your past. Why do you consider them to be interesting? Did those events in any way change your life?
Where is my attention?
Which are the most frequent thoughts you have? What is the quality of those thoughts (e.g. positive or negative, productive or destructive, emotional or rational, optimistic or pessimistic, analytical or critical, problem-oriented or solution-oriented, deep or superficial)? Will those thoughts help you get where you want to go and achieve what you wish to achieve? Do those thoughts support your well-being and help you stay focused on your values and priorities?
My past in 10 sentences
Describe your past in 10 sentences. Try to cover the most significant moments from your past.
Ways I cope with sadness
Write about your way of feeling sadness. What do you do when you feel sad? What kind of thoughts are you having? What would you like to do next time you’re sad to help you cope with sadness?
I am most creative when…
Describe moments and situations when you feel the urge to create.
Topics I want to learn more about
Which topics interest you? Why are you interested in those topics? Are you actively pursuing those interests?
Ways I can take better care of my soul
Which activities help you get in touch with your soul? Which activities help you let your soul express itself (e.g. writing, painting, singing, meditating, exploring, walking, reading)? Which activities make you feel alive? In which life areas are you neglecting to listen to your soul?
Things I would like to create
What would you like to create from scratch, which projects would you like to build from the ground up? Which skills do you need to create them? Which necessary skills do you already possess? Why do you wish to create them?
Ways I can live more by my priorities
Are your day-to-day activities planned according to your priorities? Do you consistently choose your priorities over all else? Where are you neglecting or postponing your priorities? What changes do you need to make to always put your priorities first?
Dealing with frustration
What do you do when you’re frustrated? What do you think about the way you’re handling frustration? Can you think of better ways to deal with frustration?
Skills I want to improve
Which of your skills would you like to improve? Are those personal or professional skills? Why do you want to improve those skills? What is your plan for improving those skills?
Ways I can allow myself to be bored
Do you allow yourself to be bored? If you’re avoiding boredom, explain why. What do you do when you start feeling boredom? How often are you bored? What are your thoughts about boredom? List some things you think are positive about boredom.
Little daily moments I enjoy the most
Describe moments from your daily life that you truly enjoy. Why do you enjoy those particular moments?
The mindset I want to have when faced with adversity
Adversity is inevitable, suffering because of it is a choice. What mindset do you believe helps gracefully live with adversity? Which thoughts and attitudes would you like to hold when faced with adversity?
My future in 10 sentences
Describe your ideal future in 10 sentences. Try to cover all important areas of your future life.
I am most confident when…
Describe moments and situations in which you feel confident in yourself and your abilities.
Activities that make me feel good
Write a list of activities that make you feel good. Why do they make you feel good? Are they good for you? Do you do them often? Consider your answers then write in more detail about those activities that are not good for you but you do them often and those that are good for you but you don’t do them often.
Moments in life in which I want to be fully present
Make a list of life’s moments you want to fully experience. What do you do when you want to be fully present in the moment?
For the next 30 days, I want to focus on
Which area of your life do you want to put in the focus for the next 30 days? What are the three most significant tasks you want to work on?
My strengths
Make a list of your best qualities. Think about your personality, interests, preferences, skills, beliefs, attitudes toward yourself, other people, different areas of life, and life in general.
Positive thoughts I want to fill my mind with
The quality of your thoughts is directly related to the quality of your life. Your thoughts have a direct influence on your actions and your actions create your reality. For that matter write a list of positive thoughts and topics you want to think about throughout the day.
Ways I can encourage myself to act despite the fear
Courage comes from acting despite fear. Most courageous people have a way of encouraging themselves to act while they feel afraid. After all, it is just a feeling that’s alarming us of the possible danger. In which ways could you take control of your scared mind, reassure it that the situation is under control, and give it directions to act? Consider your fears, especially the ones that are preventing you from going after your dreams. Then write a plan for what you’ll think, say, and do to be courageous and act despite of fear.
What makes life amazing?
Make a list of everything that in your opinion makes this life amazing. What leaves you speechless and in awe? What makes you happy to be alive?
Ideal mindset for life
What is in your opinion ideal mindset for life today? Which thoughts and attitudes should a person have to successfully navigate life in today’s world?
What inspires me to be a better person
What motivates you to be the best possible version of yourself? Which situations inspire you to work on yourself? Which people do you look up to and what do you admire about them?
Ways I can use anger to make positive change
Anger is a strong emotion that instantly fills you with energy. Come up with some ways you can positively use that energy in the moment.
I give my best effort
In which tasks do you participate with your full attention? When do you exert yourself intellectually or physically? What motivates you to give your best effort? Where else do you wish to give more effort?
My decision-making process
What is your thought process when making a decision? Do you listen to your gut feeling when making decisions? Do you think you’re a more emotional or rational decision-maker?
My life in 10 sentences
Describe your life in 10 sentences. Try to cover all important areas of your life as it is right now.
Ways I can better live by my values
To what extent are you living by your values? In which areas of your life are you acting against your values? What makes you act against your values? What would you need to do differently to always fully live by your values?
Dealing with regret
What do you do when you regret something? What do you think about the way you’re handling regret? Can you think of better ways to deal with regret?
Vision for my life
How do you envision your ideal life should look like? Think about your relationships, work, hobbies, activities, interests, habits, mindset, and lifestyle.
Action plan for my most important goal
Take one goal that is most important to you and break it down into smaller steps. Write in detail what you need to do and which tools and skills you’ll need to accomplish each of those smaller parts
Habit audit
On a page in your journal draw a vertical line in the middle of the page to create two columns. In the left column write all your current habits, the good, the bad, and the meh. In the right column write all the habits you want to have. Look at your columns and write your thoughts about your current habits. Then for each habit you want to have write the reason you want that habit, and how you could include it in your life.
I feel inspired when…
Describe moments and situations when you feel inspired to act on your dreams.
Activities that relax me
Write a list of activities that relax you. Why do they relax you? Are they good for you? Do you do them often? Consider your answers then write in more detail about those activities that are not good for you but you do them often and those that are good for you but you don’t do them often.
Alone time
Consider how you spend time when you’re alone. What do you do? How do you feel? Why do you feel that way? Are you seeking alone time intentionally and do you make plans for it? If being alone is unpleasant, try to come up with activities you could do to make it more enjoyable.
The challenges I’m grateful for
Write about challenges you faced that improved your life. What was the challenge, how did you overcome it, and what did you learn on the way? How did your life improve or how did you improve because of it?
Ways I can improve my health
Which healthy habits could you start to improve your health?
My favorite activities
Which activities do you enjoy the most? Why do you enjoy those activities? How often do you do them? What is your favorite part about those activities?
10 words that describe my life
Which 10 words best describe your life right now? How do you feel about each of those words?
I’m proud of myself for…
Write about extraordinary things you did that you’re proud of. Write about times you overcame your fears. Write about times you gave your best effort. Write about difficulties and struggles you successfully overcame.
What can I do better tomorrow?
What can you do tomorrow to live more by your values and to be more of the person you want to be? How will you think and behave tomorrow to be better than you were today?
I’m very good at…
List all your strong suits. Consider all aspects of your life, your personality, your abilities, thoughts, emotions, and behaviors.
Topics I want to know more about
Which topics interest you and you’d like to know more about? Why are you interested in those topics?
Ways I can include more creativity in my daily life
Make a list of ways you could be more creative every day. Think of ways you could turn everyday activities into opportunities for creative expression.
My best self
Think about all the personality traits you wish you possessed and with some amount of work you could possess. What do you believe would be the best version of you?
10 words I wish would describe my life
Which 10 words do you wish would describe your life? What needs to change so those words would describe your life? Why do you want to be able to describe your life with those words?
3 small goals I wish to achieve in the next 3 months
What are your three small, not-too-hard-to-achieve goals you would like to accomplish in the next three months? What do you need to do to accomplish them? What do you need to sacrifice to accomplish them? Write a draft plan for achieving your goal in the next three months.
What can I eliminate to have more time?
Which time-wasting habits and behaviors can you eliminate to free up time for doing what’s important to you?
How can I practice being more present during the day?
Which strategies could you use to practice being present, to have an awareness when you drift off, and to bring yourself back to the present moment?
Parts of me that I’m not accepting?
Which parts of your being are you not accepting? Which physical features, personality traits, behaviors, thoughts, or feelings are you condemning? Write a letter to each undesirable trait in which you’ll write your reasons for not accepting it, how it makes you feel, and a promise to try to understand its purpose in your life.
I feel grateful when…
Describe moments and situations that make you feel grateful.
Date with myself
Imagine you’re taking yourself out on a date. Where would you go? What would you do? What would you talk about?
Things I’d do if I didn’t care what others think of me
Whose opinions matter to you? Why do their opinions matter to you? If those people suddenly left your life, would you regret not doing what you wanted because you feared their opinion? If other people’s opinions about you didn’t matter to you what would you be doing?
Activities that fill me with life energy
Think of all the activities that make you feel energetic, enthusiastic, and grateful to be alive. Write them all, then write how you feel while doing the activity, and how you feel after you finish the activity. Why do you think these activities have such an effect on you?
In my control
There are too many things out of your control so much so that at times it can feel like you do not influence your life at all. But that’s far from the truth. In fact, if you would right now take control over a few things you can have total control over, your life would completely change. Consider this and come up with things that are in your control. Then think of how you could start exercising that control.
Positive thoughts I want to think about throughout the day
Make a list of positive thoughts you want to keep in your mind and think about them during the day.
Daily schedule aligned with my values
What would look like a daily schedule planned fully in accordance with your values? How possible would it be for you to execute such a schedule?
Ways I can spend more quality time with my friends
What activities could you do together with your friends to spend more quality time together creating lasting memories and deepening relationships?
Dealing with conflicts
How do you behave in conflict situations? What do you think about the way you’re behaving in a conflict situation? Can you think of better ways to behave in a conflict situation?
My blessings
List all the good fortunes you had in life.
If I had 1 month all expenses paid vacation I would
Imagine someone gifts you with a one month all expense paid vacation, where would you go, and what would you try? If you had an option to take someone with you would you take someone with you, if yes who would you take?
Thought switch
Draw a vertical line across the page to divide it into two columns. In the left column write all the negative thoughts you have most often. In the right column write their positive counterparts, a positive thought, to think about instead of a negative thought when it comes up
My time wasters
List all the activities you do regularly but don’t bring any value to your life. Those are all the activities that make you feel regret after engaging with them. Why do you do them? Come up with some other activities you could do instead.
Day in my life 10 years from now
Describe how you wish one day in your life ten years from now would look like.
What I want to change in my life
Which areas of your life bring you dissatisfaction? What needs to change for you to feel happy with those areas of your life? Which thoughts/beliefs make you unhappy? Which thoughts/beliefs would make you happy? Which behaviors/habits are holding you back in life? Which behaviors/habits would get you closer to living your dream life?
Emotions I’m suppressing
Which emotions do you find uncomfortable? Why do you find them uncomfortable? Which emotions are you avoiding feeling? Why are you avoiding feeling those emotions? Which emotions are you numbing with unhealthy coping mechanisms? Why are you numbing them?
For the next 3 months, I want to focus on
Which area of your life do you want to put in the focus for the next 3 months? What are the three most significant tasks you want to work on?
Ways I can improve my productivity
Write some strategies you could try to use your time and energy most efficiently. On which activities are you most wasting time, what would be better to do instead? Which activities could you delegate to others or ask for help? Which activities could you group together to better use your time?
I feel most alive when…
Describe moments and situations when you’re filled with life energy and you feel like almost nothing is impossible.
Ways I can allow myself to feel all my emotions
For each emotion you’re suppressing make a list of different ways you could allow yourself to feel the emotion. What could you do or think to make it acceptable to feel every emotion?
What I love about myself
Write a list of everything you love about yourself, your personality, looks, habits, thoughts, beliefs, attitudes, behaviors, choices, past, present, dreams, hopes, goals, and struggles.
My life if I had no fears
Describe what you believe your life would look like if you had no fears.
Opportunities I have right now
Are there any opportunities in your life right now that you’re maybe overlooking or dismissing for some reason? Write about it in detail, consider all aspects of an opportunity, and look at it from all angles. What if you took it, what if you passed it?
Life rating
Rate different areas of your life with a 1-5 score where 5 means most satisfied and 1 least satisfied. Explain your rating and offer some ways you could improve low-scored areas.
The advice I need to hear right now
Observe your life from a third person point of view. What life advice would you give to yourself to improve your life or solve a current problem?
If the world were to end tomorrow, today I would…
What would you do if you knew the world ends tomorrow? How would your values and priorities differ? Do you think your end-of-the-world values are more valuable than your everyday values?
My big, scary goals
Write your biggest goals that you’re too afraid to go after. What would it take for you to go after those goals?
Dealing with failure
How do you react when you realize you failed? What do you think about the way you respond to failure? Can you think of better ways to deal with failure?
Affirmations to get through challenges and difficulties
Write positive I statements in the present tense that affirm your belief in your abilities to deal with challenges and overcome difficulties in life.
Situations in which I feel peaceful
Describe situations that make you feel at peace. What about those situations makes you feel at peace?
Techniques I can use to calm my anxious mind
Write a list of different activities and practices you tried or could try to calm anxiety. For those that you tried, write how effective they were. For the ones you wish to try, write about your expectations.
Exceeded expectations
Write a situation from your life that turned out much better than you expected. What were your expectations? In what way did it exceed your expectations?
I am the happiest when…
Describe moments and situations when you’re the happiest.
Ways I can improve my focus
How can you create a distraction-free environment that would allow you to focus on work? Which techniques could you use to strengthen your focus?
My advantages
Obstacles and difficulties can often take up most of your attention, so much so that you can forget about all the advantages you have. Make an honest assessment of your life and name all the advantages you have in life.
Are my habits aligned with my values?
List habits that are aligned with your values. List habits that aren’t aligned with your values. Write a list of new habits that could substitute habits that are not aligned with your values.
Most optimistic plan for the next 6 months
If you knew that everything you’d do in the next 6 months would be a success, what would you do?
Ways I can better connect with my loved ones
What could you do to better understand and deepen your connection with each person you love?
If I had 1 year all expenses paid vacation I would
Imagine someone gifts you with a one year all expense paid vacation, where would you go, and what would you try? If you had an option to take someone with you would you take someone with you, if yes who would you take?
On a sunny day, I like to…
What are your favorite activities for sunny days? How do you feel when you wake up and see it will be a sunny day?
How can I keep myself accountable to do what I set out to do?
Which accountability strategies could you use to make sure you do what you set out to do?
Life summary
In one sentence summarize each one of the life areas as they are right now (health, family and friends, romantic relationship, career, learning, hobbies/interests, finances, community, home)
Letting go of regret
Which regrets do you often think about? What do you regret? What do you wish happened differently? If you had a chance to make a change, would you do it, knowing that your life would be completely different and you don’t know how different? What if you could know that the alternative choice would turn out to be much worse, would you still regret your choice? Write some reasons to justify your choice, although everything didn’t turn out well, because the alternative might have been much worse.
How do I want to show up today?
Write 5 words you wish would describe you today, 5 values you want to live by today, 5 priorities for today, 5 feelings you want to feel throughout the day, and 5 thoughts you want to keep in your mind during the day.
My attitude towards life
Do you believe your attitude towards life is more positive or negative? Explain your answer and give examples. What do you think and how do you feel when you make a mistake? What do you think and how do you feel when you succeed? What do you think and how do you feel in the moment you realize you have a problem? What do you think and how do you feel when you can’t get what you want? Do you believe life owes you something, why? Do you believe you deserve everything you want, why? Do you believe you need to work hard and sacrifice yourself to get what you want, why?
If tomorrow were the last day of my life I would…
How would you spend the day if you knew it was your last day? Would your values be different than they are now? Why wouldn’t you live by those values every day?
Ways I can spend more quality time with my loved ones
What activities could you do with your loved ones to spend more quality time together creating lasting memories and deepening relationships?
Ways I can live more by my values
What are your values? When do you act against your values? What is preventing you from always acting according to your values? How could you allow yourself to always act by your values?
Most optimistic plan for the next 5 years
If you knew that everything you’d do in the next 5 years would be a success, what would you do?
Ways I can take better care of my mind
What do you need to do to take better care of your mind? Which activities could you do to keep your mind sharp? What is your way of dealing with stress and worry? Which activities relax you but also fill you with energy? In what ways could you challenge your mind daily? Which new activities could you try to keep your mind sharp?
Parts of me I’m not accepting
What about yourself are you trying to hide or are completely rejecting? What would happen if you allow yourself to accept them as integral parts of your being? Your virtues together with your imperfections make you a unique person. Only by accepting all parts of yourself could you truly love yourself.
Dealing with anger
What do you do when you get angry? What do you think about the way you handle anger? Can you think of better ways to deal with anger?
Advantages I am grateful for
What are the advantages you had in life for which you’re grateful? What are the advantages you now have in life for which you are grateful? Are there maybe some advantages you have but are not aware you have them or don’t fully appreciate?
Ways I can bring more laughter into my day
What could you do to make yourself laugh more throughout the day?
Ways I can free up more time in my day for what truly matters
Which activities would you love to do but can’t find time for them? How could you organize your days to have more time for activities that are important to you? Which activities, that you do regularly but don’t fulfill or enrich your life, could you replace with better activities?
Most beautiful things in life
Make a list of everything that you consider makes life beautiful.
Changes I can make to live life according to my values
What changes could you make in each area of your life so that you live life more aligned with your values?
10 new experiences I want to have this month
Make a list of 10 activities or experiences you could try this month. What are your expectations for those experiences?
Things I want to do but don’t because I’m too afraid
Make a list of everything you wish you would do but don’t dare. For each item, name the fear that is preventing you from doing it.
Most optimistic plan for the next 10 days
If you knew that everything you’d do in the next 10 days would be a success, what would you do?
Techniques I can use to stop overthinking
Write a list of different activities and practices you tried or could try to stop overthinking. For those that you tried, write how effective they were. For the ones you wish to try, write about your expectations.
Ways I can express happiness
As we grow we sometimes start taming our happiness. You feel silly jumping and laughing like a kid when you get a rush of happiness so you decrease your reaction. Write some ways you could fully express your happiness with confidence.
I am myself the most when…
Describe moments and situations when you are your true self.
My biggest interests
About which topic do you wish to know as much as possible? Why does this topic interest you more than any other topic? How much time do you spend exploring this topic? If this is not the field you work in explain why. Is there something you wish to accomplish with this interest?
Ways I can take better care of my body
What do you need to do to take better care of your body? Which habits do you think you should have to make sure your body is healthy? What do you do that you know it’s bad for your health? What little changes could you make that will have a positive impact on your health?
If failure was not a possibility I would…
What would you be doing if you knew that you can’t fail? You would still need to invest a lot of time and hard work and you would have obstacles on the way, but in the end you would succeed.
For the next 6 months, I want to focus on
Which area of your life do you want to put in the focus for the next 6 months? What are the three most significant tasks you want to work on?
Affirmations for hope
Write positive I statements in the present tense that affirm your belief that everything will turn out well, and that everything that happens is for the best.
The meaning of life
Contemplate the meaning of life and write everything that comes to your mind. What do you think is the purpose of life? What do you want the purpose of life to be? What do you think is your role in life?
Ways I can use my fears as motivation
Consider the goals and wishes you’re too afraid to go after. Name the fear that is preventing you. Come up with at least one way you could use that fear to motivate you to act towards your goals.
Little things I can do every day to get out of my comfort zone
What is out of your comfort zone that you really want to do? What is the smallest step you could take every day to expand your zone of comfort just a little bit?
What habits should I have in order to achieve my goals
Write a list of all your big goals. For each of those goals make a list of habits that would help you achieve the goal.
I appreciate…
Which gestures/behaviors from people around you do you appreciate? Which life’s gifts do you appreciate?
Ways I can nurture and expand my positive qualities
Write a list of all your big and small positive qualities. How are you expressing your qualities? In what other ways could you express your qualities? How could you expand your qualities?
I am lucky to have…
What do you have that you feel lucky to have? Why do you think you’re lucky to have that? How do you/could you show your gratitude for it?
Adversity I am grateful for
Write about adversity you faced that helped you grow stronger and better than you would have been if life was smooth sailing. What was your initial attitude towards adversity? How did your attitude change with time? How did you adapt to adversity? What did you learn from adversity?
Ways I can bring more positivity into my day
In what ways could you bring more positivity into your thinking, communication, work time, while doing repetitive daily tasks, or boring tasks you must do?
Thoughts that are holding me back in life
Write all negative thoughts that are preventing you from acting in your best interests. For each negative thought write 5 positive thoughts that are encouraging you to act.
Affirmations to stay optimistic
Write positive I statements in the present tense that affirm your belief in the positive outcome of every situation.
For the next 12 months, I want to focus on
Which area of your life do you want to put in the focus for the next 12 months? What are the three most significant tasks you want to work on?
The deepest purpose behind all my actions
How do you spend most of your days? On which activities do you spend most of your time? Why? Ask yourself three more times why until you get to the root reason of most of your actions. That is your current deepest purpose. Do you want this to be your life’s deepest purpose? Does this purpose make you excited to live? Why
Distractions and time-wasters I need to eliminate in order to have more time and energy for what truly matters to me
Which activities leave you thinking “Here’s an hour of my life I’m never getting back.”? Make a list of all the activities that make you feel like you’re wasting your life. Make a plan for eliminating them from your life either by coming up with a substitute activity, or in case it’s an essential activity that must be done by finding ways to delegate it, do it quicker, or pay someone to do it.
Situations that bring me joy
Describe situations that make you feel joyful. What about those situations makes you feel joyful?
Affirmations for courage
Write positive I statements in the present tense that affirm your emotional and mental strength in the face of fear.
The most impactful relationships in my life
Which relationships had the biggest impact on your life? How did those relationships shape you as a person? How did those relationships shape your life?
How am I appreciating the people I love?
In what ways are you showing the people you love your appreciation for them? How do you care for them? How do you show them your love?
Moments in life when I’m the most present
In which moments are you effortlessly present? Which activities keep you in the moment and make you forget about the past and future?
Techniques I can use to manage anger in the moment
Write a list of different activities and practices you tried or could try to manage anger. For those that you tried, write how effective they were. For the ones you wish to try, write about your expectations.
What could I do to build a stronger bond with someone I love?
In what ways, that are natural and comfortable for you, could you work on building a strong bond with someone you love?
What means to be a good partner
What is the meaning of relationship/marriage to you? What does it mean to be a good partner in a relationship/marriage? How do you nurture your relationship/marriage? What kind of partner are you? What do you expect from your partner?
What value am I giving to the world?
What is your unique value that you are giving to the world? In what ways are you trying to make the world better? How do you want people to feel when they are around you?
In what ways can I be more courageous in life?
In which situations do you allow fear to take control over you? Which emotions, thoughts and attitudes could you use to overcome fear?
Daily activities and habits that drain my energy and destroy my motivation
Which activities and habits deplete your life energy and leave you exhausted? Why do those activities have such a negative impact on you? If you can’t avoid them, what could you do to protect your energy?
What am I holding on to that I need to let go of?
What do you need to forgive yourself right now? What do you need to forgive someone else right now? Which expectations are you holding on to that are hurting you? Which behaviors are not doing you any good and you need to stop doing them? Which attitudes and beliefs are hurting you and you need to let them go? Which people are bringing you down and you need to let them go?
Small life’s joys
Write about little moments that bring you joy.
Am I living up to my fullest potential or am I slacking off life?
How are you making the most out of all the advantages you have in life? Are you using your time wisely, or are you wasting it? Are you exploring the world around you and seeking new experiences? Are you trying to enjoy all the good the world has to offer? Are you making goals and plans to achieve everything you desire?
What did I learn from journaling every day?
Write about your experiences with journaling every day. What did you learn from it? How did your life change? How did you change?
