10 minutes a day and 4 prompts to help you get started
If you are completely new to journaling, this is going to be a great place for you to start. Your first thought may be “Dear Diary” but that’s not quite where we’re going with this.
There are enormous benefits to getting your thoughts, emotions, and notes about what’s happening in your life onto paper. Journaling is an incredible tool to help you reflect on situations, check in with yourself, and ultimately help you grow personally. Through doing this practice, you will begin to get to know yourself much better and help yourself become the best version of you.
If this is brand new for you, start small. Start with once a week and then gradually increase to three times a week. Schedule it into your day as you would anything else, at a time of day when you know you will have some quiet time to yourself (it only needs to be 10 minutes). Find a space to sit and let your thoughts begin pouring onto your paper. If you have a hard time knowing what to write, I’ve included four of my personal journal prompts I use, to help get you started.
Prompt #1: What are you grateful for?
Write down three to five things that you’re grateful for. These can be as simple as the pen you hold in your hand.
I am grateful for __________, __________ and __________.
Prompt #2: What do you have?
I have everything I need to create the life I desire.
I have everything I need to __________.
Prompt #3: What can you let go of?
Write what thoughts, feelings, or emotions you’re holding onto that you can let go of.
I release thoughts that no longer serve me.
I release things that are weighing me down.
I release fear of judgement.
I release __________.
Prompt #4: What you are ready to receive?
I am ready to receive __________.
I am welcoming in __________.
Much like creating any new habit, journaling may feel like a challenge at first, but stick to it and you will notice significant changes to your emotional state, your happiness, and your overall well-being.
Vanessa Jahnke is the founder of PURE Gym & Juicery in Penticton, BC. She is a certified holistic health coach with the Institute for Integrative Nutrition and the creator of Healthy for Life, a monthly online wellness subscription. Her blog is loaded with healthy, easy to make recipes and easy to implement tools to achieve a happier, healthier life.