If you want to journal, but get stuck on what to write about, you need better cues. Here are some of my favorite journal prompts to get your started.

+++

At 45 years old I can confidently say that if there is one single habit that has changed my life for the better, it’s not my walks or even my workouts, it’s been my journaling practice.

I’ve been journaling for well over a decade now and I can look back at so many experiences, wins, setbacks and learnings that have led to the person that I am today.

For instance, two years ago I was in the throes of massive burnout.

Overwhelmed and just confused on where I’d like to go in life.

I hit my 40s and didn’t feel nearly as successful as I envisioned. And it was getting to me. I felt behind.

Even worse, I felt like I didn’t have a clear path forward.

Instead of wallowing in my funk and letting it fester until it made me sick, I turned to my journal.

For weeks, I sat with my thoughts and wrote about what I was feeling, where I wanted to be, and what I needed to do to finally get there.

As I was writing out the vision for my future self, it hit me like a Thanos punch to the gut: I had much more control over my life than I was giving myself credit for and the power was within me to make these changes.

As long as I got focused and got out of my own way.

I turned to my journal to break down my systems, build them back up and hold myself accountable.

My journaling habit helped turn my life around. It brought clarity. Direction. Meaning. Purpose.

I’m going to make a bold claim: If I can convince you today to pick up a consistent journaling habit, I can guarantee that it will change your life for the better no matter your age.

The power is in the journal prompt, which we’re going to get into today.

Let’s get started.

+++

Why most people never fully commit to their journal practice

With everything going on in our lives, it can be overwhelming to get started with yet another new habit.

I get it.

I’m here to break down all of the arguments you’re going to have:

“I don’t have time to journal.”

One sentence. Anyone can write one sentence.

On some days, maybe you’ll be inspired and have the time to write more.

But on most days, can you write one sentence about one tiny thing that you’re thinking about, experiencing, learning or doing?

If that’s all you have time for … then that’s all the time you need to still get a little mental clarity. The sentences will add up.

“I don’t want to just write about my feelings all of the time.”

And I get it. For years, I treated my journal more like a diary. Or a burn book. And I’d just spam my emotions and feelings into it.

It was cathartic and it helped.

But it wasn’t until I expanded to better prompts and ideas and started using my journal as a thinking buddy that it finally started to really click.

You can write about the things you are thinking about. I’ll use it to argue points before trying to make big decisions.

And then I’ll go back to review progress on projects.

It’s more than just an outlet for my feelings now.

“I don’t want to write about gratitude all of the time.”

Positivity can end up being toxic and weaponized, so I get it.

There’s a sense of just monotony that kicks in if every day you’re forcing yourself to list out affirmations and gratitude. So skip it.

I want you to feel inspired to write, not required to do so.

It’s your journal and if you aren’t feeling gratitude right now, write about what you truly are feeling in the moment.

“I don’t know what to write.”

This is the most common one. And I get it. It can be intimidating to stare at a blank page. Especially for a journal that is supposed to be so personal sometimes.

Honestly at minimum, you can just write about one thing you did, how it made you feel or what you learned about it and then move on with your day.

Or you can use journal prompts to get you started. Like the ones I’m sharing below.

The hidden benefits of developing a journal practice

If you’re serious about realizing a better life after 40, then it’s time to get serious about your journaling habit.

Journaling forces you to be present.

You’re handwriting thoughts in real time. There’s a natural slowing down of the moment to write it all out. And you’re pulled into introspection as a result.

You’re centered in the moment.

It’s my debate partner. I’ll spar with myself on ideas that I’m considering and break down the pros and cons.

It can serve as a record of historical events in your life.

Write down one thing you did every single day. After months, or even years, you can look back at all of the things you accomplished and experienced.

Your kids and grandkids might get a kick out of that, too.

Additional benefits to journaling include:

• Reducing anxiety
• Breaking away from that unending cycle of obsessive thinking
• Improving your awareness and increased perception of events
• Regulating emotions
• Encouraging more awareness and a feeling of presence in the moment
• Boosting physical health
• Writing by hand provides a cognitive boost that you do not receive from typing and you can even learn more from handwriting.
• It’s not an overnight fix.

The benefits won’t be realized instantly

Just like you shouldn’t expect to unlock six pack abs after eating one salad, you shouldn’t expect to be an enlightened monk, ready for a Renaissance after one journal entry.

Commit to it for the next three or four months. Then reflect on the process and review your entries.

It’s all in the journal prompt

With a good cue, question or phrase, you’ll never have to worry about staring at a blank page.

Hopefully, these prompts will point you in the right direction to go deeper and explore a bit more.

You’ll challenge yourself.

And sometimes it’ll feel uncomfortable. That’s good.

It means you’re finally getting introspective. Exploring. On the other side of that discomfort is real growth.

My favorite journal prompts when I’m feeling stuck

1. What do I need to give up, say no to, or let go of?

2. Where do I feel out of alignment with the things that bring me joy?

3. What would it look like if this were easy?

4. What does my ideal day look like (i.e. where are you, who are you with, what are you doing?)

5. What am I really really good at? What’s my superpower?

6. Big or small, what is a problem that you solved recently? Did it feel like a victory, or are you just glad to have dealt with it?

7. Describe your dream job. Does it match what you’re doing right now? If not, how do you feel about that? What are some small, realistic steps you can take to get you closer to where you want to be?

8. What would I say ti a friend in this exact same position?

My favorite journal prompts to help me reflect

1. What do you need to give yourself more credit for?

2. What sensations or experiences do you tend to avoid in your life? Why?

3. What made you feel most alive when you were young?

4. How can you reframe one of your biggest regrets in life?

5. What part of your work do you most enjoy? What part do you least enjoy? Why?

6. What gives me energy? What is exhausting me? What can I give that gives back?

7. What would I do that brings me joy if I were living in a world with nobody? How is it different from this world? Would people care in this world? If they don’t, why do I waste my time?

My favorite journal prompts for personal growth

1. What is a reminder that you would like to tell yourself next time you are in a downward spiral?

2. What is a positive habit that you would really like to cultivate? Why and how could you get started?

3. What is a question that you are really scared to know the answer to?

4. Write an apology to yourself for a time you treated yourself poorly. Remember, a good apology should feature an acknowledgment of what happened, how it made the person feel, and how you will do better in the future.

5. What do you want your life to look like? How do you want to feel about your life? How does this compare with your life and how you feel about it right now?

Journaling is the cheat code to personal growth

I challenge you to try one prompt every day for the next 30 days.

See how you feel after a month of deep reflection. It may inspire you to write more.

You might change your mind on things. Good. Keep going.

Resist the urge to write like someone else is going to eventually read it. Do not sugar coat your thinking or feelings.

If the journal entry was super raw, emotional and something you’d never want someone else to see, rip the page out and burn it if you must.

But, if you can leave it on the page .. and then come back to it a month, even a year from now, you’ll gain new insights on your own personal development.

It’s like a pocket therapist.

If you’re ready to catapult your personal development in this second act of life, there’s no better tool to have in your mindfulness arsenal.

I hope you found this useful. If so, I’d appreciate it if you sent this newsletter to one person you think would benefit from my writing today.

And if you’re new here and enjoyed this newsletter, I’d be honored if you subscribed for more at this link.

And as always, if you have any questions, please feel free to reach out.

I answer all of my emails at pete [at] petecataldo [.] com … Hit me up with the subject line “journal prompts” and I’ll answer any questions you have to make this work for you.

Until next time,
Pete