The Journal Project: Why I Created a 90-Prompt Journal
I've been journaling for several years now, but it didn't always come easy to me. I often found myself struggling to know what to write, how to start, and how to express myself with words. I thought I had to always have something to say. I wanted to build a journaling practice, but sometimes I'd sit down with a blank page and have no idea where to go from there.
With the help of my own mentors and guides, journal prompts became my gateway into journaling. Little did I know, this practice would help me feel more connected to myself, one thought-provoking reflection at a time.
How journaling has changed my life (I’m not kidding):
Over time, journaling became something I turned to process so many different things going on in my life. I relied on journaling to get me through the death of my grandparents, to figure out who I was becoming, and to tackle so many beautiful and uncomfortable moments. I've used journaling to get clear on what I want, reflect on where I am, and explore the things that might be getting in my way.
Journaling also helped me get super clear and manifest exactly what I want out of my business and the clients I called in. It's helped me get intentional about what I'm building and the kind of life I want to create. I credit my journaling routine for helping me to become a better and more self-aware therapist and advocate for my clients. I've led clients through journaling practices in therapy sessions and given them reflection exercises to deepen their healing between sessions.
The transformation that can take place just with a pen, paper, and some guidance is incredible. I wanted to create something that could help other people experience some of that for themselves, especially those who want to start journaling but aren't always sure where to begin.
Why I created The Journal Project:
The Journal Project was created to give people a place to start. Sometimes, we know we want to spend more time with ourselves, get clearer on what we want, or work through something we've been carrying, but we don't always know what questions to ask ourselves.
That's what I love about journal prompts. They give us a starting point, and sometimes one question can open up an entirely new line of thinking.
My mission is for The Journal Project to become a series with specific themes to focus on and connect with. The first edition, The Journal Project: Journal Prompts for Winter Reflections, explores three themes: Vision & Clarity, Grief & Shadow, and Self-Love & Compassion.
Each theme offers a different opportunity to turn inward, get curious about ourselves, and explore where we are in our lives.
Vision & Clarity:
These prompts are about getting clear on what we want for this season of our lives. How do we want to feel? What do we want to focus on? Who do we want to spend time with, and who do we want to grow into?
Part of creating a clearer vision for ourselves is also recognizing what might no longer be working. Sometimes, we have to let go of old patterns or versions of ourselves to make room for something new.
Grief & Shadow:
When we think about grief, we often think about losing someone we love or the end of a relationship. But we can also grieve old versions of ourselves, relationships that have changed, or the lives we thought we'd have.
There are parts of ourselves that can be harder to look at, too. Exploring those parts doesn't mean judging ourselves for them. It's about making room to understand ourselves a little better, with self-compassion and acceptance.
Self-Love & Compassion:
Self-love is something we hear about often, but actually practicing it can be a lot harder than it sounds. It shows up in how we talk to ourselves, how we care for ourselves, and how we respond to ourselves when things don't go as planned.
These prompts invite us to explore our relationship with ourselves and how we can bring more self-kindness and compassion into our everyday lives.
My hope is that these themes give you the space to explore yourself more deeply and meet yourself wherever you are right now.
A few things I've learned about journaling:
If there's one thing I want you to know, it's that there is no right or wrong way to journal. You don't have to write pages every day or have some big realization every time you sit down with your notebook.
A few things that might help as you get started:
Start with a brain dump. If you're struggling to get started, set a timer for three to five minutes and write down whatever is on your mind. You don't have to make sense of it. Just get it out of your head and onto the page.
Make space for yourself. Turn off the TV, put your phone away, find a comfortable spot, and give yourself some time. In such a fast-moving world, having a few quiet moments with yourself can feel unfamiliar, but it's worth making space for.
Let yourself write freely. Some prompts might lead to a few sentences, while others might have you filling up pages. Don't stop yourself if a question brings something up that you want to explore further.
Come back to the same prompt. Sometimes, a question will stay with you long after you've finished writing. You might find yourself thinking about it throughout the day or wanting to revisit it another time. Let yourself do that.
Give yourself permission to pause. Reflection can bring up difficult feelings, too. You don't have to work through everything at once, and you don't have to do it alone. Be gentle with yourself and reach out for support when you need it.
And remember, journaling isn't about checking something off your mindfulness to-do list. It's about creating a practice that works for you. Some weeks you'll write more than others, and that's okay.
Where to begin:
I created The Journal Project because I know firsthand how helpful it can be to have a little guidance when you're trying to connect with yourself more deeply.
My hope and intention for this journal is that you begin to cultivate the life you want and allow yourself to become the most aligned version of yourself as you navigate these reflections.
Whether you use these prompts as part of a daily practice or simply choose the questions that speak to you most, I invite you to explore your layers deeply and fully, at your own pace.
If you've been wanting to start journaling or are looking for a little guidance in your own self-reflection, I'd love for you to check out The Journal Project: Journal Prompts for Winter Reflections.
