Insider Tip: Print this list out, keep it in your journal, reference before you write, and decide which prompt jumps out to you that day.
This article is for those of you who want to grow by becoming more dedicated to journaling but have no idea what to write or how to start. Journaling can be a powerful tool to reinforce your values, practice mindfulness, and foster a growth mindset. Here are some fun, engaging prompts to get you started, peppered with insights from great philosophers to inspire your journey.
Reinforcing Daily Values
Identify Core Values:
Prompt: “What are my core values, and how did I live in alignment with them today?”
Insight: Socrates famously said, “Know thyself.” Understanding your core values is the first step towards living a fulfilling life.
2. Value-Based Actions:
Prompt: “What actions did I take today that reflect my core values?”
Insight: Aristotle believed that “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
3. Integrity Check:
Prompt: “Did I face any challenges today that tested my values? How did I respond?”
Insight: Confucius stated, “The superior man is modest in his speech but exceeds in his actions.”
4. Gratitude for Values:
Prompt: “Which of my values am I most grateful for today, and why?”
Insight: Marcus Aurelius wrote, “When you arise in the morning, think of what a precious privilege it is to be alive.”
5. Future Goals:
Prompt: “How can I incorporate my values into my goals for tomorrow?”
Insight: As Lao Tzu said, “A journey of a thousand miles begins with a single step.”
Being Mindful
6. Mindful Moments:
Prompt: “What was a moment today when I felt completely present? What was I doing?”
Insight: Thich Nhat Hanh teaches, “The present moment is the only time over which we have dominion.”
7. Sensory Awareness:
Prompt: “What sounds, sights, or smells did I notice today that I usually overlook?”
Insight: “Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” — Buddha
8. Emotional Check-In:
Prompt: “How did I feel throughout the day? Did I acknowledge my emotions without judgment?”
Insight: Rumi expressed, “Don’t grieve. Anything you lose comes round in another form.”
9. Breathing Exercise:
Prompt: “Describe a time today when I used deep breathing to center myself. How did it impact my mood?”
Insight: “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” — Thich Nhat Hanh
10. Mindful Gratitude:
Prompt: “What are three things I am grateful for today, and how did being mindful enhance my appreciation for them?”
Insight: Cicero said, “Gratitude is not only the greatest of virtues but the parent of all others.”
Maintaining a Growth Mindset
11. Learning Opportunities:
Prompt: “What did I learn today, and how did it help me grow?”
Insight: “The only true wisdom is in knowing you know nothing.” — Socrates
12. Forced Discomfort:
Prompt: “What area of discomfort do I want to subject myself to today for the sake of growth?”
Insight: “What we achieve inwardly will change outer reality.” — Plutarch
13. Effort and Persistence:
Prompt: “How did I show persistence today? What effort am I proud of?”
Insight: “Success is not final, failure is not fatal: It is the courage to continue that counts.” — Winston Churchill
14. Mistakes and Lessons:
Prompt: “What mistake did I make today, and what lesson did I learn from it?”
Insight: “The greatest glory in living lies not in never falling, but in rising every time we fall.” — Nelson Mandela
15. Future Improvements:
Prompt: “What is one area I want to improve in? What steps can I take to make progress?”
Insight: “The only limit to our realization of tomorrow is our doubts of today.” — Franklin D. Roosevelt
Holistic Reflection
16. Values and Growth:
Prompt: “How did my actions today reflect my values and contribute to my personal growth?”
Insight: “To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” — Ralph Waldo Emerson
17. Mindfulness and Learning:
Prompt: “How did being mindful today help me notice new learning opportunities?”
Insight: “Your vision will become clear only when you look into your heart. Who looks outside, dreams; who looks inside, awakes.” — Carl Jung
18. Values in Challenges:
Prompt: “How did I use my core values to overcome a challenge with a growth mindset?”
Insight: “He who has a why to live can bear almost any how.” — Friedrich Nietzsche
19. Daily Reflection:
Prompt: “What are three things I did today that I am proud of, and how do they align with my values, mindfulness practice, and growth mindset?”
Insight: “Reflect upon your present blessings, of which every man has plenty; not on your past misfortunes, of which all men have some.” — Charles Dickens
20. Mental Dump:
Prompt: “Put down any thought that comes to mind for the next 20 minutes, reflect on what you wrote and try to identify and patterns, recurring thoughts, or insights you can gain.”
By regularly engaging with these prompts, you can reinforce your core values, remain mindful in your daily activities, and maintain a growth-oriented perspective, ultimately leading to a more fulfilled and grateful life. Embrace these moments of mindfulness and watch how they transform your day-to-day experience.
Now get journaling….