Self-reflective journaling can open doors for self-understanding. Self-exploration can be difficult to do especially for those who do not have a lot of spare time or for people who have a hard time opening up in therapy. I have spoken to various clients about what tools have worked for them in the past regarding self-expression and working through their problems. Typically writing is a tool that is intimidating because people fear that someone will read their secrets, or they feel like they just don’t know what to write about. There are so many creative ways to use writing as an outlet and guided journaling can be helpful for those who do not know where to begin. Between 2008 and 2023, several studies were conducted on journaling. They indicate that structured journaling is an active learning tool and can help in better understanding oneself. Stories, poetry and music are all forms of writing that can allow a person to externalize their thoughts and see them differently. Writing invites us to express our inner world in a way that helps us to find the language and emotion that best describes our experiences (Osteneck, 2020).
There are many journal styles, and the goal for writing can be unique to the person’s goals. Journaling can be used for recording personal views and opinions, reflecting on skills and things recently learned, documenting personal experiences day to day, being used as a meditative tool, a means for writing prayers, a place to write letters to loved ones, to ourselves, the universe, or God. These journals can be guided or free-style; writing in a prompted journal can help people get their self-reflective juices flowing, and free-style writing allows for more self-directed writing and artful expression.
Here are some journal prompts or ideas for anyone who may be interested in expressive narrative writing:
For unwanted habits
- When did this habit first come into my life
- When did I notice it was harmful or at its worst
- When did I notice it was not around
- What would I do instead of this habit
- What is the habit doing for me (negative and positive)
- What would be the benefit of changing this habit if any
For self-worth
- Do I feel I am worthy of a good job/good relationship/good experiences
- Where does my understanding of self-love come from and what would I like it to be more like
- If confidence were to grow with me, what would that experience be like
- What makes me beautiful
- Who makes me feel special and loved, and what would they say they like the most about me
- What are 3 things I appreciate about myself
- What do those 3 things say about me
- What is the benefit of being self-critical, and what are the negatives
- How big is my self-criticism today, how big is my self-compassion
For frustrations
- Name the thing, person or event that is triggering or frustrating
- What would anger say to this frustration
- What would compassion say to this frustration
- What does my frustration with this situation, say about me
- How have I worked with frustration in the past and is that useful now
- What do I need most when I feel this kind of frustration
- What is frustration trying to teach me about myself
I hope some of these questions sparked a bit of inquiry and adventure within your mind. I have pulled some of these questions from my own guided journals or my work as I seek an understanding of people’s stories and experiences. Some tricky questions might require a bit more digging and I encourage anyone attempting these questions, to also reflect on how the journaling experience is overall.
For myself, in the wintertime, I like to have a quiet space, low lighting, and a warm drink with my journal usually before bed. If I write in the evening I like to write what I hope to dream about and what my day will be like as if it already happened. In the summer I like to sit out in the grass and get grounded before I write. I try to write a few sentences even if I am not quite in the mood I want to see where the pen and paper will take me. So hopefully this helps you get an idea of one way you can utilize narrative exploration at home or in your travels. Set yourself up for a hopefully pleasant experience by creating an environment that helps you feel comfortable doing some writing. There is no wrong or right way to go about it!
Lastly, I want to note that if you find that journaling feels too much like a chore or heightens anxiety when dealing with difficult emotions, I would recommend seeking out a more enjoyable outlet that still serves a beneficial purpose with a manageable level of discomfort. While some discomfort may be necessary for self-reflection, it should not be overly inconvenient.
If you have tried any of these writing experiences feel free to share in the comments, what it was like for you or what questions you came up with on your own.
Happy journaling!
Osteneck, U. (2020). Adult journaling: A method of learning and assessment. In INTED2020 Proceedings (pp. 314-322). IATED.