Rewrite Yourself & Life 

I believe that journaling can be a transformative experience.  It allows you to communicate with yourself and discover your inner thoughts and higher consciousness.  Every week, you will find a new journal prompt to help you go deeper on your spiritual and healing path. For more on journaling read this

It doesn’t matter what time of day you answer your journal.  You can write your answers digitally or in your own handwriting.  If you can, I suggest physically writing. There is something cathartic about writing your own words with your own hand. Feel free to print this page and write in the lines below (but don’t limit yourself to those lines).  Let yourself write unedited and unconcerned about grammar/spelling. This journal is for you.

2020 Journals Prompts:

July:

  • Week Thirty-One:   List your favorite places you have traveled and why you enjoy them.  Make a separate list of places you would like to visit and why you want to go there.  What do these experiences have in common for you?  When we look at what we enjoy about traveling, we can get insight as to which aspects of our lives we could release.  We may also find hobbies or things we can do more of in our day to day. 

  • Week Thirty:  Last week, did you name yourself as one of your most important relationships?  How you treat yourself reflects how you will treat others.  What are some things you can do to strengthen your relationship to yourself?

  • Week Twenty-Nine:  Write down the names of the people in your life whose relationship to you are most important.  If possible, narrow the list down to five.  Reflect on why these are the relationships that are important to you.  What are you learning from one another?

  • Week Twenty-Eight:  Empathy is feeling for others.  This does not mean fixing others.  Just because you feel empathy does not mean you have to fix anyone else’s problems.  Write about a time when your help was unwanted, what have you learned from this experience?

June:

  • Week Twenty-Seven:  What are your hopes?  List as many hopes that you have as possible. Start each sentence with I hope… Hope is a muscle, it is one we need to strengthen on our path to a more mindful life. 

  • Week Twenty-Six: Last week, we focused on freeing ourselves from the pain others have inflicted on us.  But many of us have someone in our life we find hardest to forgive and that is yourself.  You deserve forgiveness.  You have made mistakes, done wrong and caused others pain but you still deserve the compassion of forgiveness.  Write a letter to yourself detailing your forgiveness and then if you can find the courage read it aloud to yourself.

  • Week Twenty-Five:  Who in your life is left to forgive?  When we hold onto pain and grudges of the past, we are the ones hurting.  When we forgive we free ourselves.  How can you free yourself?  Forgiving does not mean excusing someone but releasing their hold over you.  Write down letters of forgiveness for the people who have harmed you and are still affecting you.  No need to ever give or share the letters, this process is more about freeing yourself, not them.

  • Week Twenty-Four:  How do you define compassion?  Write about a time someone showed you compassion, give as much detail as you can remember and especially focus on how you felt.  How can you lend yourself the same compassion in your life?

  • Week Twenty-Three:  What practices can you put into place now to help you define your new normal?  Last week, we imagined our best selves.  Are there rituals, routines or regimens that can be added into your day to help you get to your best self?  It can be as simple as setting a timer on your phone to take a deep breath and return to the present 3 times a day or it could be making time to journal every day.  What are the mindfulness tools you want to add to your day? 

 

May:

  • Week Twenty-two:  What is your future story?   When you imagine yourself as your highest and best self, who are you?  Describe yourself and what you are doing in a day in the life of your best self.  This story is private and no dream is too big, let yourself really imagine and see where it takes you.

  • Week Twenty-one:  Last week we looked at the labels others give us, this week we look at the labels we place upon ourselves.  List 10 words you would use to describe yourself physically and 20 for your personality.  Do these words have positive or negative connotations for you?  Are they true for you now in this present moment or are some of them carried over from the past?   Which of these labels do you find comfort in?  Which words feel limiting? 

  • Week Twenty:  Let’s revisit that story from Week 18.  We all have a story of ourselves we carry through life.  In fact, our ego clings to this story and doesn’t like it to change.  We give ourselves labels and let them define what we can and cannot do.  List 5 words you think someone would use or have heard people use to describe you.  What do they have in common?  Do you think they are true about you?  When did these words start to define you? 

  • Week Nineteen:  When you see the word rest, what thoughts arise?  Can you give yourself the gift of rest each day?  Do you have even just a few minutes built in to practice what the Italians call “the sweetness of doing nothing?”  Real rest means quiet, no media distractions and a relaxed body.  Our bodies, minds and souls need time to restore and replenish.  Where in your day can you make more time for rest?  What holds you back from real rest and how can you reframe this issue?  

April:

  • Week Eighteen:  How do you believe others perceive you?  Describe yourself as if someone else is observing you.  Read what you have written and determine where this “story” came from.  Do you think it is true?   Chances are you have held onto a perception from some time long in your past, most likely childhood or adolescence.  How can you rewrite this story?  Every breath is a beginning.

  • Week Seventeen:  What gives you energy?  Everything we do either energizes us or takes from us.  What activities or tasks leave you feeling energetic? Make a list.  How can you do more of these things throughout your day?  

  • Week Sixteen:  What does it mean to know oneself?  As Shakespeare wrote in Hamlet, “This above all: to thine own self be true.”  Are you being true to yourself? Real intimacy begins with the self. What parts of yourself are you suppressing, denying or disliking?  Pretend you are writing about another person and describe this person using all the parts of yourself you suppress, deny or dislike. This description is your shadow self.  The other you. How can you begin to heal and accept this other self?  

  • Week Fifteen:  Emotional self-intelligence is knowing and accepting what you are feeling.  How often do you check in on how you feel throughout the day?  Could you do this more often?  How often do you get frustrated or embarrassed or feel guilty about your feelings?  What is one feeling you have a hard time with letting yourself feel?  What would happen if you just explored your feelings as if you were an outside observer?  Notice how the feelings affect your mood, your words and your body.  Try this for a few days and then reflect.  

March:

  • Week Fourteen:  What does it mean to have a fresh start?  How can you give yourself a fresh start?  Where in your life can you lend yourself grace and begin again?  Is there something in your life that you can look at as if you are seeing it for the first time?  Can you step back and simply observe?  

  • Week Thirteen:  When we think of decluttering, we think of getting rid of things that we no longer want or need.  We give away items that no longer serve us or spark joy. But, how can you declutter your mind? What are thoughts, thought patterns or habits that are no longer serving you?  If you can’t think of any, simply observe your thoughts for a day or two and see what you notice. After that, make a list of some of the thoughts you wish to let go of. You can rip up or burn this list, then make a conscious effort to continue to observe your thoughts.  You do not need to police your thoughts, simply notice. When one of the thoughts you wish to let go of pops up, reframe it. For example, “I am always making mistakes,” becomes “I made a mistake and I learn from this.”  

  • Week Twelve:  It is time for us to revisit how we want to feel this year.  What are your 3 to 5 feelings you want to feel?  What is something you can do each day to feel these feelings? We want to attract more of these feelings into our lives by choosing to invite the feelings into our lives.  It can be simply setting aside a little time each day to remember a time you felt this way or day dreaming of things that would cause these feelings.  It can be listening to music, reading a book or watching a film that makes you feel a certain way.  It can be journaling a pretend perfect day where you feel all of these things.  Just keep it light and simple. 

  • Week Eleven:  What does confidence look like?  Bring to mind people or characters who embody confidence.  Or think of characteristics and then jot those ideas down.  What does confidence feel like? Close your eyes and think about what it feels like in your body and list those feelings.  When is a time you felt or appeared confident? Write down that experience. I don’t believe in fake it till you make it but how can you help yourself feel more confident in all areas of your life?  Can you use the lists from this prompt to help build your confidence?

  • Week Ten:  Do you consider yourself to be creative?  What if I were to tell you that we are all creative?  It’s true, you just have to notice yours. Make a list of creative things you enjoy (it doesn’t mean you have to be good at it, just enjoy).  How can you make room in your life for more of these things? Make a commitment this week to doing one creative thing.

February: 

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  • Week Nine:  Do you trust yourself?  Take time to really reflect on this.  Then think of a time when you had a gut feeling or intuition that you didn’t listen to, what happened?  Then write about a time when you did listen to that inner voice or intuition. Everyone has intuition, how can you listen to yours more? 

  • Week Eight:  How do you nourish your spirit?  Your soul? Your heart? Your mind?  Your body? Make a list of ways you can nourish yourself.  Keep the ideas simple and easy. Then commit to doing (at least) one act of nourishment a day for yourself for the next week. 

  • Week Seven:  Is there someone in your life that does not respect your boundaries?  Write this person a letter (that you do not have to send) telling them how you feel and how you wish they would treat you instead.  What are some things you can do to help truly reinforce your boundaries with them?  Make a list of possible solutions.  

  • Week Six:  Boundaries are invisible lines that protect our personal space.  They keep our energy from being drained and our hearts from being used by others.  What are your boundaries?  Who do you let in and who do you wish to keep out?  How do your boundaries affect your relationships?  How do you enforce your boundaries?  Reflect on your boundaries or lack there of.  

January: 

  • Week Five:  Grounding is the practice of connecting yourself to the earth and present moment.  It is a practice of working towards balance.  What does grounding mean to you?  How can you help yourself put down roots and feel more stable and steady?  What is a practice you can put into place? 

  • Week Four:  What in your life is causing you to feel overwhelmed?  Be honest with yourself. Overwhelmed comes from worry and stress.  What worries or stresses are contributing to your current feelings of overwhelm?  Make a list. Now free write to see if you can find the root or the beginning of this current overwhelmed feeling.  What is the opposite of overwhelmed? How can you bring yourself closer to that feeling?  

  • Week Three:  Going back to week one, we explored how we want to feel this year.  Last week, we explored fears that stand in our way. What are some fears that are blocking you from feeling your best?  Write down each of your feelings that you chose (from week one). Then underneath each feeling, list fears or worries you have surrounding this feeling.  For example, if one of your feelings is loved but you have a fear of being unlovable that is something you need to explore.  Next, reflect on how to release these fears.  You do not have to solve how to release your fears today or even tomorrow,  this is only the beginning of our process. Give yourself grace. 

  • Week Two:  What is one fear that you have held onto since childhood?  Can you trace where and when this fear was born? How can you release this fear, or at least minimize it?

  • Week One:   List 3 to 5 emotions or ways you want to feel this year.  Draw a symbol for each one and describe why you want to feel this way.  Assign each feeling a color and keep the list with you or tuck it away where you can revisit it.

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©2020-2019 copyright Jenny Bell & Broken-Better all rights reserved.