One Page at a Time
Aligning Your Mind using Journal Prompts
Have you ever paused in the middle of a chaotic day and wished for just a sliver of clarity?
Maybe you've felt the weight of responsibilities piling up, or perhaps you've wanted to take a step back and reconnect with yourself but didn't know where to start?
Journaling might just be the practice you’ve been looking for.
My journaling journey begins…
I’ve always found writing cathartic—even as I write this, each word falling from my mind onto the page feels like a release. It’s as though the act of writing creates a bridge between my scattered thoughts and a deeper sense of calm. In those moments, the pen becomes a tool for untangling the noise and uncovering clarity, helping me align with what truly matters.
I spent my junior years amidst the "“Dear Diary” movement writing intricate details of my day, but never really how I felt. Then as I hit my teens, emotions became complex and I didn’t know how to make sense of them - writing, by hand, helped. As I shifted into becoming a younger adult, navigating my parents divorce, teen break-ups, shifts in friendship groups, becoming an adult - all pretty magnificent milestones to make sense of and writing helped in ways that other hobbies like football, running and yoga couldn’t quite.
I still remember the moment journaling became more of a cornerstone to my weeks. It was during a particularly stressful period in one of my first adult jobs, where the noise of deadlines and expectations felt overwhelming.
One morning, I was sat at my desk, next to a colleague and across from my sub-editor, back in my journalism days and I picked up a scrap piece of paper that was just to my left and just started to write down everything I was holding onto—every worry, idea, and half-formed thought, not neatly might I add. Funnily enough, it took about 5 minutes and was pretty ineligible but I felt I could breathe.
A couple more minutes later and I looked up, to my left and right and everyone was still getting on with their day but me, well my mind felt clearer, almost lighter. Over time, that small act of writing became a daily ritual, helping me process emotions, celebrate wins, and uncover patterns in my thinking that I might have otherwise missed. Today, I try to keep it daily, but sometimes life gets in the way - on those days sometimes I type something into my notes on my phone or send myself a voicenote - yes that’s an option too.
Journaling became not just a tool for clarity but a sanctuary where I could reconnect with my inner self, even on the most chaotic days.
Journaling is where thoughts can untangle, clarity emerges, and alignment begins.
And the best part? It doesn’t have to feel like a chore.
Playful Prompts
This week, I launched a series of Funky Daily Journal Prompts designed to make journaling feel approachable, creative, and even fun. Think of these prompts as your compass for navigating the day—two simple questions, one in the morning to set the tone, and one in the evening to reflect and recalibrate.
Why Journal?
Journaling is more than just putting pen to paper. It’s an act of self-care, a moment to pause, breathe, and realign. Consistent journaling practices bring many benefits:
Clarity and Focus: Writing down your thoughts helps declutter your mind and prioritise what matters most.
Emotional Regulation: Journaling gives you space to process feelings and respond to challenges with intention.
Creativity Boost: By exploring ideas freely on the page, you’ll often stumble upon fresh insights or solutions.
Connection to Self and Others: It’s a way to check in with yourself, uncover patterns, and understand what drives you leading to improved and more authentic relationships with others
If we were to look into the neuroscience, journaling taps into your brain’s natural tendency to seek patterns and order. When you write, you’re activating your prefrontal cortex—the part of the brain responsible for decision-making and self-regulation—while also soothing your amygdala, which governs stress responses. This combination creates a sense of calm and control.
In the study of natural rhythms; chronobiology, which we look into a little more in my free workshop also supports the practice of journaling. Writing in the morning aligns with your brain’s peak alertness and creativity, while evening journaling takes advantage of your reflective state as you wind down. By tuning into these natural rhythms, you’re working with your body, not against it.
A Bridge to the Inner Self
Beyond the science, journaling offers a bridge between the tangible and intangible. It’s a practice of connecting to your deeper self, tuning into your intuition, and aligning with your values. When you journal, you’re creating a sacred space for reflection, where you can listen to your inner wisdom and uncover what’s true for you.
In my work at Nadya with a Why, I often emphasise the power of integrating the science and the ancient wisdom or spirituality. Journaling sits beautifully at the intersection of these disciplines, offering both a practical tool for self-regulation and a gateway to higher awareness.
This Week’s Prompts: A Peek Inside
Each day’s prompts are designed to guide you gently into introspection and alignment. They’re funky, playful, and packed with purpose. Here’s a taste of what to expect:
Tuesday Morning: “If I could have a superpower today that could bring more ease or joy, what would it be and how would I use it?”
Benefit: This prompt sparks imagination and sets a positive intention for the day, helping you focus on what you need most to navigate challenges with ease or joy.Wednesday Evening: “What was a small moment of connection or presence I experienced today?”
Benefit: Reflecting on moments of connection fosters gratitude and mindfulness, encouraging you to notice and appreciate the simple, meaningful interactions in your life.
Friday Morning: “What could I use as my ‘power-up’ move today to feel energised?”
Benefit: Identifying your 'power-up' move boosts motivation and energy, empowering you to approach the day with purpose and enthusiasm.
These prompts are intentionally lighthearted yet meaningful, offering an entry point for both seasoned journallers and newcomers alike.
How to Start Your Journaling Practice
If you’ve tried journaling in the past but struggled to keep it consistent, here are a few tips to make it stick:
Keep it Simple: You don’t need fancy notebooks or long blocks of time. A few minutes and a scrap of paper are all you need. My inner perfectionist would self-sabotage my journaling practice on the tougher days because I didn’t have a pretty notebook - trust me, that’s not where the benefit is felt.
Set a Routine: Pair your journaling with something you already do daily, like your morning coffee or winding down before bed.
Let Go of Perfection: This isn’t about writing the next great novel. It’s about showing up for yourself—messy handwriting and all.
Start Small: Use prompts like the ones in this series to guide you. Two questions a day can make a big difference over time.
What’s Next?
Next week, I’ll be sharing affirmations to accompany your journaling practice—bite-sized reminders to ground and uplift you. But for now, why not give this week’s prompts a try?
Take five minutes this evening to reflect on a moment that brought you joy or clarity. You might be surprised by what comes up.
One page at a time, you can realign, refocus, and reconnect with what truly matters.
What’s your experience with journaling? I’d love to hear your thoughts or favourite practices in the comments.
Let’s start a conversation and inspire each other to show up—for ourselves and for the page.
*Workshop Details:**
- Date: Thursday, January 23rd, 2025
- Times: 12:30 PM (GMT) / 7:30 PM (ICT)
- Format: Online (Limited to 15 participants)
- Investment: Complimentary
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Take care of yourselves and others.
Namaste x