Journal Prompts & Hacks

so.. how do YOU go about journaling?

now, you might be the type of person who’s basically a professional journal-er..

or, you might be a bit more like us, having BOUGHT and collected loads of journals over time, but maybe don’t feel like you use them often enough, even though you know it’s good for you.

well, something i (Jess) seem to have benefitted from is the idea that actually, i was being a bit too rigid in my idea about what journaling looked like!

i actually saw my (also neurodivergent) lovely friend Jezz Chung post some photos of their journal, and it changed the game for me 😌 move over full, written sentences, and HELLO throwing all of the rules out.


if you also struggle with journaling and you’d LIKE to do it, maybe consider what you actually struggle with when it comes down to it, and use that to consider what else might be worth trying..

personally, i often felt like i was having realisations quicker than i could write a sentence.

i realised: almost using a ‘mind map’ approach, describing my thoughts with only a few words, circling them — and ‘linking them’ to the new realisations i was having off of the back of the original thoughts. 


much more satisfying for my quick brain!!! 🥳

some prompts to try:

i deserve grace

if you experience meltdowns or shutdowns, how do you feel afterwards?

i deserve peace no matter my output

the things i’ve made happen that i once considered unrealistic…

how am i feeling overall right now?

what feels (under/over/adequately) stimulating for me right now?

my relationship with the word disabled is..

i’m allowed to change my mind

things feel difficult because:

my feelings around needing support:

what does a safe space look like for me?

boundaries i’d really like to work on:

someone who inspired me last/this week:

three things i love about this version of me:

what feels nourishing for me right now?

how intertwined is productivity in my identity?

styles we love:

Mindmaps:

remember how i said ☝🏻 up there ☝🏻 that i process too quickly to get my thoughts down in full sentences sometimes?

this approach helps me get the thoughts out CONSIDERABLY quicker and truly makes the processing/reflecting experience a lot more enjoyable for me 😌

mindmap with lavender 'circling' and arrows around and to each word. they read: 'overwhelm' > 'expecting too much of myself?' > 'others expecting things of me'. this point has two points off of it: 'boundaries' and 'NOT my weight to carry'.

Video:

no writing required! just talk at your camera like a little vlog 📹

helpful for spontaneous sessions and great for those of us who have intentions but don’t manage to actually get to the point of following THROUGH with the intention (calling myself out here!)

Colouring: 

with a little less rigidity than other journaling approaches, we’re leaning into the essence of art therapy here. sometimes words just feel too taxing, right??

whether you end up writing a bit AFTER that brain slows down with something drawing or colouring, we personally think it makes a great pairing with some slow music to really squeeeeeze those emotions out 🥳

(happy color in the app store btw.. thank me later!)

a video of the process of colouring in. the image is of a Black femme person with heart shaped glasses + two long braids. they hold a pink/orange bottle and look off to the side

Your Check In Point

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Your Check In Point 🫂

Use these prompts below (not all of them) and check in with yourself. Pick three or four and take the time to slow down & check in with yourself 💖

Moments that made me smile this week…

Little things that brought me joy…

I love that I managed to...

What is the biggest obstacle I overcame?

What I learned from a negative experience…

If I were to sum up this week in a sentence…

What surprised me this week?

Emotionally, I was affected by...

What was stressful this week? (remember to categorise small and large)

Did I go outside my comfort zone? How?

This week I was motivated by...

My spirits were lifted by...

I overcame my fear of...

The person who inspired me most was...

The most significant moment was...

I conquered my self-doubt by...

I felt challenged when...

I doubted my ability when...

I proved my ability when...

I felt proud when...

I dreamt about...

Changes I want to make

My energy was drained by...

I took a step forward in...

What do I want to leave behind?

Did any quotes speak to my heart?

My favourite word or saying right now is...

At the moment, I love...

I'm grateful that...

How I'm feeling now

What would comfort me now

I'm going to work on...

Thoughts I want to keep

Inner doubts I'd like to shake off

How could the week have been improved?

What I want to remember