Rewrite Your Story and Chart Your Course to a Fulfilling Future in Just 15 Minutes a Day
Are you feeling dissatisfied with certain areas of your life, but can’t quite put your finger on why? Or perhaps you know exactly what’s not working, but you feel overwhelmed by the thought of making a change. Journaling can be a powerful tool for identifying specific issues that may be holding you back in life.
This article is an extension of my Before You Make a Life Change, Clarify First What is NOT Working. If you haven’t read it yet, I think it’s worth doing that first, to understand the context.
Linda arrived at one of my Camino de Santiago walking retreats suffering from severe burnout. She was exhausted, and knew she had to make a change, but didn’t know where to start. I introduced her to journaling and gave her a link to the 12 prompts below. Initially sceptical, Linda committed to spending 15 minutes twice a day answering one of the prompts I provided. As the days passed and the kilometres she had walked accumulated, Linda’s journal entries evolved from terse, guarded, short responses to flowing insightful reflections. By the third day, having spent the largest part of each day in nature, she realised her true passion lay in environmental conservation. She had used the journaling prompts to confront her fears, rediscover her values, and map out a bold new direction for her life. Linda left the retreat with tired muscles but with a clear vision for her future and the tools to keep refining it with journaling.
The following 12 journaling prompts are designed to help you identify what’s draining your energy, holding you back, or simply no longer aligned with who you are. Start by setting aside regular time for introspective journaling. Aim to write without censoring yourself, allowing your true thoughts and feelings to emerge. This uncensored approach can help reveal underlying issues you may not be consciously aware of. Take your time with each question—your answers may surprise you.
Your 12 Journaling Prompts:
- What parts of my life do I feel most frustrated with, and why do I think that is?
Think about the areas in your life—whether it’s work, relationships, health, or finances—that cause the most frustration. Be specific. Is it a project at work that feels meaningless, a relationship that feels one-sided, or a lack of time for yourself? Reflect on why these situations frustrate you. Are they misaligned with your values? Are you feeling unappreciated or invisible? The more details you uncover, the clearer the next step becomes. - If I had to name one thing that drains my energy the most, what would it be, and how do I feel after engaging with it?
Identify the tasks, people, or commitments that leave you feeling exhausted or depleted. Consider not just what these are but how they affect you physically and emotionally. After spending time with a certain person or completing a task, do you feel heavier, irritable, or unmotivated? Use this prompt to discover where your energy is leaking. - When was the last time I felt genuinely excited or passionate about something, and what was I doing?
Think back to a time when you were enthusiastic and full of energy. What were you working on? Who were you with? What about that experience made you come alive? Compare that feeling to your current life. How far away are you from regularly experiencing this kind of joy or passion? - What have I been avoiding addressing in my life, and what are the consequences of continuing to avoid it?
We all have areas we sidestep—uncomfortable conversations, difficult decisions, or tasks we keep putting off. What have you been procrastinating on? How is avoiding it impacting your life or well-being? Be honest with yourself here. What are the long-term costs of continuing to avoid this issue? Use this awareness as motivation to face it head-on. - In what areas of my life do I feel like I’m just ‘going through the motions,’ and how does this make me feel?
Identify where you’re operating on autopilot, doing things out of habit or obligation rather than desire. It could be your job, a relationship, or even your daily routine. How does it feel to do these things day after day without much thought or passion? Is this an area you want to improve, change, or let go of completely? - Who or what is holding me back from living the life I truly want, and how am I contributing to staying stuck?
Reflect on the external factors that may be hindering your progress, such as unsupportive relationships, limiting social expectations, or financial concerns. But also consider how you might be contributing to your own limitations. Are you afraid to speak up? Do you avoid risk or change? This prompt helps you balance external barriers with internal ones, giving you a clearer sense of what needs to shift. - What does my ideal day look like, and how does it compare to my current day-to-day reality?
Paint a picture of your perfect day, from the moment you wake up to the moment you go to sleep. Where are you? What are you doing? Who are you spending time with? Now compare that ideal vision to your current life. What’s missing? What’s out of alignment? What steps can you take to start moving closer to that ideal day? - What fear, doubt, or limiting belief keeps resurfacing whenever I think about making a significant life change?
Identify the fears that rise to the surface when you imagine making changes in your life. Is it a fear of failure, judgment, financial insecurity, or perhaps feeling unworthy of success? What old stories or beliefs are fueling these fears? Writing them down gives them less power and helps you see them for what they are—mental blocks that can be worked through. - What am I currently feeling resentful about, and how does this reflect unmet needs or boundaries that need to be set?
Resentment often points to something deeper, such as unexpressed needs or poorly maintained boundaries. What or who are you feeling resentful toward right now? Is it a demanding job, a friend who takes advantage of your generosity, or a partner who doesn’t pull their weight? Use this awareness to explore what needs to change to restore balance and protect your energy. - If nothing—money, time, fear—was holding me back, what is the first thing I would change in my life, and why?
Imagine you have no limitations. Money is not a concern, time is abundant, and you have all the courage in the world. What would you change? Write down the first thing that comes to mind and explore why that change is so important to you. This prompt helps you dream beyond your current circumstances and opens you to new possibilities. - Which activities, commitments, or relationships feel more like obligations than sources of joy or fulfilment, and why do I continue with them?
Reflect on what you’re doing out of duty rather than desire. Are there social engagements, work tasks, or even friendships that feel burdensome? Why do you continue to say yes to these things? This is a chance to identify where you need to set boundaries or let go of what’s no longer serving you. - What small, realistic steps can I start taking today to reduce or remove the things that aren’t working in my life?
Now that you’ve identified what’s not working, shift toward action. List small, manageable changes that could help improve your situation. These could be as simple as having a difficult conversation, setting firmer boundaries, or dedicating time to something that lights you up. Start small, and trust that these incremental changes will lead to bigger shifts.
Final Thoughts
Clarity is power, and by examining what isn’t working in your life, you’ve already taken the first step toward creating a more aligned, fulfilling reality. Journaling helps bring your subconscious thoughts to the surface, and now that you have this awareness, you’re in a better position to take action. Remember, even the smallest changes can spark the most profound transformations. Stay curious, be patient with yourself, and trust the journey ahead—you have everything within you to create a life that truly works for you.
Scientific Evidence
Journaling serves as a powerful tool during periods of significant life changes. It provides you with a safe space for self-reflection, allowing you to process complex emotions, clarify your thoughts, and gain valuable insights. By regularly documenting your experiences, fears, and aspirations, journaling makes it easier to identify patterns, challenges, and opportunities. This practice can reduce stress and anxiety associated with change by offering a healthy outlet for emotional expression. Journaling also enhances decision-making by enabling a deeper understanding of our values and motivations. As life transitions unfold, your journal becomes a record of your progress, celebrating milestones and learning from setbacks, ultimately fostering resilience and self-awareness during times of transformation.
For example, a study published in Psychosomatic Medicine (Pennebaker & Beall, 1986) found that expressive writing about traumatic experiences led to improved physical health outcomes, highlighting the potential benefits of journaling for overall well-being.
- Research in the Advances in Psychiatric Treatment journal (Baikie & Wilhelm, 2005) showed that expressive writing can lead to improvements in both physical and psychological health.
- A study in the Journal of Experimental Psychology (Ramirez & Beilock, 2011) found that students who wrote about their worries before a high-stakes exam performed significantly better than those who didn’t.
- A study in the Journal of Personality and Social Psychology (Pennebaker & Graybeal, 2001) showed that the use of certain words in journaling can predict positive health outcomes and personal growth.
- Research in the Clinical Psychology Review (Smyth et al., 2001) found that expressive writing helps in cognitive processing of traumatic events and enhances problem-solving abilities.
- Research published in the Academy of Management Journal (Amabile & Kramer, 2011) found that employees who kept a work diary reported higher levels of engagement and productivity.
Disclaimer: While journaling can be a powerful tool for self-reflection and personal growth, it is important to note that it is not a substitute for professional mental health support. If you are experiencing severe or persistent emotional distress, anxiety, depression, or any other mental health concerns, please seek the guidance of a qualified mental health professional. Journaling can complement professional treatment but should not replace it. Always prioritise your mental health and well-being by consulting with healthcare providers when needed.
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| And if you feel you need a break, away from all the hustle and bustle, come and recharge your batteries here in the sun-drenched southwest of France. Walk part of the Camino de Santiago de Compostela and spend a few days in the presence of my patient, understanding and supportive Friesian and Falabella horses – even if you don’t interact with them at all, just having them around is calming and comforting – on a From Troubled to Triumphant transformational retreat to reinvent yourself, rewrite your story and start your sensational next chapter. |