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Self discovery journals


The 16 Best Journals for Self Discovery in 2023

Our top choice, the BestSelf Co. Self Journal, is a multipurpose guided pick

By

Samantha Parsons

Samantha Parsons

Samantha has been writing for The Spruce since 2021. Her free time is often spent vetting and testing products to use personally and professionally.

Learn more about The Spruce's Editorial Process

and

Brigitt Earley

Brigitt Earley

Brigitt Earley is an experienced writer and product reviewer for The Spruce who specializes in home hacks and products. She currently writes about home products and toys for The Spruce.

Learn more about The Spruce's Editorial Process

Updated on 01/23/23

Fact checked by

Emily Estep

Fact checked by Emily Estep

Emily Estep is a plant biologist and journalist who has worked for a variety of online news and media outlets, writing about and editing topics including environmental science and houseplants.

Learn more about The Spruce's Editorial Process

We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more.

The Spruce / Alli Waataja

Embarking on a journey of self-reflection through journaling is daunting. It asks you to put away all distractions (yes, even social media and technology!) to sit with yourself and ask the tough questions. That's why making sure you select the best journal to help you achieve the goals you have in mind–the ones that brought you to journaling in the first place–is a critical first step. 

"I find the more often I do it, the more I actually crave doing it by the end of the day! I get excited to let out my thoughts," exclaims Roxie Nafousi, Self Development Coach and author of Manifest: 7 Steps to Living Your Best Life. 

We researched and vetted endless journals considering format, page length, and overall impact on the user.

Our Top Picks

Best Overall:

BestSelf Co. Self Journal at Amazon

Best for Manifestation:

Manifest at Amazon

Best with Prompts:

A Year of Zen at Amazon

Best Notebook:

Appointed Co. The Notebook at Appointed.co

Best Guided:

FORM Daily Check In Journal at Joinform.co

Best Leather:

Leatherology Snap Journal with Pen Loop at Amazon

Best Unlined:

PAPERAGE Blank Journal Notebook at Amazon

Best for Art:

Dingbats Wildlife Plain Medium Notebook at Amazon

Best Monogrammed:

Papier Monogram Leather Notebook at Papier.com

Best Compact:

Animusphere Pocket Notebook at Amazon

In This Article

  • Our Picks

  • What to Look for in a Self-Journal

  • FAQ

  • Why Trust The Spruce

Amazon

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What We Like

  • Not dated

  • Straightforward layout and navigation

  • Plenty of writing space

  • High-quality materials

What We Don't Like

The Self Journal by BestSelf is our top pick for self-reflective journals for a reason. This undated and budget-friendly 13-week journal will guide you through pages of daily planning, weekly intentions, habits to work on, and much more. Given its easy navigation, straightforward layout, and ample space for reflection outside the guided prompts, this journal is a staple for anyone needing to realign with themselves.

Features like a hardcover, elasticated closure, and heavyweight pages keep this journal feeling elevated and chic, not dated and childlike. The brand even ensured that the pages within increased productivity, utilizing science to ensure goal setting and cultivation of happiness were metrics that would improve by the end of the 13 weeks.

Some reviewers note that certain aspects of this self journal are a bit repetitive. For example, each day features gratitude sections twice. Overall, though, the quality materials, easy-to-use layout, and ample space for journaling make this a standout pick.

Price at time of publish: $32

Dimensions: ‎5.75 x 8.5 inches | Format: Prompt | Page Count: Not specified | Weight: 1.52 pounds

Amazon

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What We Like

  • Simple-to-follow steps

  • Interactive guidance

  • Includes real-life examples

What We Don’t Like

Our expert source, Roxie Nafousi, is a self-development coach who knows a thing or two about manifesting the life you want. Her own journal, Manifest: 7 Steps to Living Your Best Life, is equal parts spiritual journey and introspective as journalers learn her seven steps to leading a bountiful life in an interactive and easy-to-digest format. The guide blends philosophical practices with intentional prompts to help you understand what may be holding you back in your life and what you can cultivate more of to become your most authentic self.

Filled with writing exercises as well as real-life examples, it’s easy to take this journal’s guidance and apply it within your own life. The listed steps are simple to follow, and the advice is widely applicable. However, it doesn’t offer as much room for writing on your own as other options on our list. 

Price at time of publish: $15

Dimensions: 5.55 x 0.85 x 8.05 inches | Format: Prompt | Page Count: 192 | Weight: 0.93 pounds

Amazon

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What We Like

What We Don’t Like

A Year of Zen is one of the few high-quality guided journals on the market that encompasses a whole year's worth of self-discovery. Zen priest and teacher Bonnie Myotai Treace, sensei, takes you through pages of seasonal and emotionally-introspective prompts that help you explore–not judge–your consciousness. Filled with open-ended prompts, this journal will lead to thoughtful consideration and offers up plenty of room to write in responses. 

While this option does feel more advanced for someone just starting in the world of journaling, a seasoned journaler will find this both enlightening and gratifying once completed. It’s worth noting that while you can technically dive into this year-long journal at any time, the prompts are seasonal, which means you may find that the week in which you start doesn’t exactly match up to the time of year if you go off-calendar.

Price at time of publish: $12

Dimensions: 6.25 x 0.75 x 9.25 inches | Format: Prompt | Page Count: 176 | Weight: 1.05 pounds

The Best Notebooks of 2023

Appointed Co.

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What We Like

  • Forest Sustainable Council (FSC) certified

  • Water-resistant cover

  • Multiple color choices

  • Variety of page formats

What We Don’t Like

  • No prompts

  • Expensive

The highly coveted and industry-loved products from Appointed Co. leave nothing to be desired, and The Notebook is no exception. It’s spiral bound, made in America, and built not only to last, but also with the environment in mind. This notebook-style journal utilizes water-resistant book cloth for the cover, keeping everything inside dry just in case you encounter water or other liquids. It’s also environmentally-friendly, thanks to the use of FSC-certified paper. 

You can customize The Notebook, too. There are eight color choices, varying page formats (lined, grid, and dotted), and optional cover monogramming. These details make this the unguided journal to beat. However, because it’s unguided, there are no prompts inside–and the cost of this notebook runs on the expensive end.

Price at time of publish: $34

Dimensions: 7.5 × 9.5 inches | Format: Lined, grid, blank | Page Count: 75 | Weight: 0.95 pounds

FORM

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What We Like

What We Don’t Like

The FORM Daily Check In Journal is nothing like the guided notebooks you've experienced previously. As this journal takes you through 200 pages of self-reflective prompts, you'll find yourself more grounded and aligned with the goals and intentions you set each morning. Along with thought-provoking and intention-building prompts, creator Sami Clarke offers you space to express any pent-up emotions or moments of gratitude. It's easy to navigate and offers a chic, minimalistic design that makes the journaling process feel genuine, not like a chore.

This journal encourages plenty of self-reflection, but it is a bit stricter in its questions and guidance. Journalers who prefer a bit more of a free-flowing reflection style may find there’s little space to deviate from the step-by-step process. 

Price at time of publish: $32

Dimensions: 7 x 9 inches | Format: Prompt | Page Count: 200 | Weight: 1 pound

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What We Like

What We Don’t Like

Leather is a material that can serve two purposes, aesthetics and protectiveness. One mainstay in the leather journal market is the Snap Journal with Pen Loop from Leatherology. The brand offers nine shades of this classically styled notebook and features 128 pages of acid-free paper (and it’s refillable, so you can add pages once they’re all used up). As an unguided journal, you won’t find any prompts, questions, or steps in its pages; it’s more like a lined notebook for freeform journaling and reflection. 

The biggest drawback of this journal is its price tag. The genuine leather cover makes it far pricier than most, even though it’s relatively small in size. However, while it is higher in price, this journal was built to last and handle whatever life throws at it (and you). 

Price at time of publish: $80

Dimensions: 8.25 x 6 inches | Format: Lined | Page Count: 128 | Weight: 8.6 ounces

Amazon

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What We Like

What We Don’t Like

If empty pages are your style, the PAPERAGE Blank Journal Notebook is everything you need. It includes 160 blank sheets ready to take on the most creative and thoughtful musings–or even designs. This journal also features a flat-lay design to make journaling a breeze and ensure consistency in material. The addition of pockets on the inner covers for any notes or cards you care to tuck away offers more convenience. Simple, yet to the point is the ideal way to describe this journal option.

Without any prompts, this notebook-style journal is best for more experienced individuals who like the freedom to let thoughts flow freely. The wide range of vibrant color choices offer something for every taste, and the slim profile makes this a journal you can take anywhere.

Price at time of publish: $12

Dimensions: 7.95 x 5.67 x 0.7 inches | Format: Unlined | Page Count: 160 | Weight: ‎12 ounces

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What We Like

What We Don’t Like

Journaling has no strict rules, so if you find yourself gravitating toward art in the process, that's wonderful. Just make sure you have a notebook like the Plain Medium Notebook from Dingbats Wildlife to support your creative endeavors. Format options like dotted, lined, plain, and square mean this journal offers universal appeal. Of course, the 192 pages of acid-free paper support pens, markers, and fountain ink, making page bleedthrough minimal to non-existent. As a personal touch, each of the 14 color variations has an animal on the cover, so make sure you select the shade and creature that's expressive to you. 

Just note that this hardcover journal doesn’t lay completely flat, which can make it a little tricky for those who prefer a totally even writing or drawing surface. The paper has a slightly waxy feel, which may affect how some pens or pencils react on its surface. 

Price at time of publish: $22

Dimensions: ‎8.46 x 6.3 x 0.79 inches | Format: Dotted | Page Count: 192 | Weight: ‎1. 01 pounds

Papier

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What We Like

  • Upcycled leather cover

  • Sustainably-sourced paper

  • Multiple monogram placement options

What We Don’t Like

  • Expensive

For anyone who is looking to elevate their journaling experience, the Monogrammed Leather Notebook from Papier is a cut above the rest. With options to personalize the bottom right corner or center of the hardcover leather casing with a monogram stamped in hot-pressed foil, this journal can sit beautifully on any vanity, dresser, or side table. There are 96 pages of 90 GSM lined paper nestled inside, just waiting to be written on.

However, this self-reflection ready journal does come with a high price, thanks to its supple leather cover. Although it is higher in price, the details–like the use of recycled leather and pages sourced from sustainable, FSC-certified forests–make it a personalized and eco-minded choice.  

Price at time of publish: $55

Dimensions: 5.5 x 7.75 inches | Format: Lined | Page Count: 96 | Weight: Not listed

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Amazon

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What We Like

What We Don’t Like

Nothing is worse than having a one-off thought or idea in the middle of your day, with nowhere to write it down. That's when the Animusphere Pocket Notebook comes in handy. Compact in size, this dual set of journals includes 200 pages of cream-lined sheets of paper held within a leather hardcover. The functional pen holder on the side means you won't have to scramble to look for a writing tool. The size is slightly bigger than an iPhone, so you can rest easy knowing it won't monopolize too much space inside a desk drawer, bag, or pocket.

However, this petite notebook doesn’t include some of the extras that beginners may want in a self-reflection journal. Without prompts, guided introspection, or insight, it’s really best for those who prefer brief, jotted-down notes rather than longer-form journaling.

Price at time of publish: $6

Dimensions: 4 x 5.7 inches | Format: Lined | Page Count: 200 | Weight: ‎9.9 ounces

Amazon

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What We Like

  • Versatile paper options

  • Wide range of color choices

  • Durable hardcover exterior

What We Don’t Like

  • Somewhat thin paper

Nothing beats the classics, and whether you're a novice or a pro journal user, the Moleskin Classic Notebook is one you've likely encountered before. This staple notebook includes 240 ruled and lined pages open for anything from brain bumps to goal setting to expressive poetry and everything in between. There are 19 different shades of this hardcover, elasticated closure notebook to choose from, so when it comes to getting a replacement, you'll only have trouble deciding which you want next.

Some journaling enthusiasts note that the 70 GSM paper thickness is a little thin for their liking. Depending on how you’re using this notebook, you may find it to be lighter and thinner than anticipated–but its longevity and flexibility allow for all the versatility you could want.

Price at time of publish: $23

Dimensions: 5 x 8.25 inches | Format: Lined, plain, dotted, double, square | Page Count: Not listed | Weight: 12.3 ounces

Therapy Notebooks

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What We Like

  • Useful, evidence-backed tips and tools

  • Helps identify behavioral patterns

  • Self-guided and paced

What We Don't Like

Finding ways to cope with anxiety isn’t an easy task to take on. Finding the right routines and practices requires ample trial and error and might not always work to soothe and regulate the nervous system. If writing is your escape, the aptly named Anti-Anxiety Notebook from Therapy Notebooks offers over 100 guided journal entries powered by the psychological method of Cognitive Behavioral Therapy (CBT). As you progress through the notebook, you'll be able to understand your triggers and guide yourself, in real-time, to a more tranquil state.

User reviews tout the benefits of putting this journal’s self-reflections, tips, and behavioral tricks into practice. However, if you’re not facing anxiety, this journal may not be as helpful for your needs. 

Price at time of publish: $38

Dimensions: 8 x 5 inches | Format: Guided | Page Count: 270 | Weight: Not listed

Amazon

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What We Like

What We Don't Like

The Five Minute Journal has gone viral time and time again, and for good reason. It’s a beginner-friendly pick for anyone who's interested in self-reflection, and the pages are simple to follow. Inside, you'll find a wealth of self-reflective prompts that take no more than–you guessed it–five minutes to complete. With enough pages to last six months, you'll find yourself in a completely different mental state when it's time for a replacement.

From quotes to challenges to questions, this quick daily journal covers every kind of reflection. The only real complaint is that most users wish it lasted longer than six months total! Fortunately, you can always grab a second one to finish out the year.

Price at time of publish: $29

Dimensions: 8.7 x 5.1 x 0.8 inches | Format: Guided | Page Count: Not listed | Weight: 10.9 ounces

Amazon

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What We Like

What We Don't Like

Every bullet journaler knows just how important the page format of a notebook can be. That's why one of the trusted brands in the journal industry, LEUCHTTURM1917, created the Medium Dotted Hardcover Notebook. With just over 250 numbered pages, this acid-free paper can support the inks found in fountain pens and detailing markers alike. Plus, the hardcover and elastic closer ensure all your creations are tucked away from harm if you're on the go.

While this journaling-ready notebook is meant to work with a variety of pens, markers, and ink types, it isn’t 100 percent guaranteed to prevent those inks from bleeding through. Due to the thinner paper, it can happen, depending on your utensil of choice. 

Price at time of publish: $23

Dimensions: 5.75 x 8.25 inches | Format: Dotted | Page Count: 251 | Weight: ‎14.9 ounces

Amazon

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What We Like

  • Vegan “leather” hardcover

  • Beautifully packaged

  • 120 GSM paper thickness

What We Don’t Like

Beechmore Books offers the British A5 Journal, a vegan leather journal that’s ideal for anyone seeking an option built for longevity. The cream-lined pages are exactly what every free writer needs to relay their thoughts, manifest goals, and reflect on moments of gratitude. With six possible color options and a standard fabric page marker, this journal won't break the bank or harm any animals in the process.

However, you may want to test out your go-to journaling tool before putting pen (or marker) to paper. Although this journal includes thicker 120 GSM weight pages in between its covers, user reviews mention that certain inks can bleed through the pages, so it’s best to do a spot test first.

Price at time of publish: $20

Dimensions: 9.06 x 6.3 x 0.98 inches | Format: Lined | Page Count: 160 | Weight: ‎1.19 pounds

Amazon

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What We Like

  • Dates can be customized

  • Personal tips and guidance from Oprah

  • Suitable for all-year use

What We Don't Like

We all live for Oprah's yearly list of favorite things, so it’s no surprise that her The Life You Want Planner makes our favorite journal list. This hardcover linen wellness staple contains 288 pages of guided prompts, quotes, and tips from Oprah herself. Thanks to an updated layout, this journal can be started and stopped whenever you wish. That means your journey to self-discovery can begin and end on your timeline.

Some reviewers do note that this self-reflection journal may contain a bit too much in the way of extras. In addition to reflections, quotes, and prompts to guide your daily journaling habits, this planner also features photos and tips, some of which may not be fully necessary for everyone. 

Price at time of publish: $30

Dimensions: 8.5 x 1 x 6.5 inches | Format: Guided | Page Count: 288 | Weight: ‎1.43 pounds

Final Verdict

With its well-rounded content, diverse color options, and heavy-weight pages, the BestSelf Co. Self Journal is the most exploratory and comprehensive self-journal. If you're looking for something more expressive and perfect for the seasoned journaler, Appointed Co.’s The Notebook is an aesthetically pleasing and functional option. For the budding artist, the Dingbats Wildlife Plain Medium Notebook is well equipped to handle the most detailed sketches and doodlings.

Size

The size of your journal is mostly a personal preference. Usually, guided journals like BestCo.'s Self Journal are standard size, mirroring the height and width of a book, whereas something small, like a pocket journal (to jot down quick thoughts) in the vein of the Animusphere Pocket Notebook, is minuscule. A person who writes will likely select a substantially sized journal to accommodate the number of words they write on the page. You'll find that the more you journal and understand your journaling style, the more certain dimensions appeal to you.

Cover Material

If you plan to take your journal on the go, opting for a cover that can withstand daily wear and tear is worth the investment. The most substantial exteriors are typically hardcover, wrapped in materials like leather or plastic (if you need an affordable option). These materials are made to last and can even provide more of an aesthetic appeal outside of their functional aspects. However, if you prefer a cover that can bend and flex, a soft alternative may be the better fit. Ultimately, you should find a journal cover material that strikes a balance between longevity and appearance.

Page Count

If you’re purchasing a guided journal, there’s likely a set page count that you can't control. If you’re looking for plenty of pages, it's easy to find journals with varying page counts meant for free writing. If you write a lot or perhaps have more ornate handwriting, select a journal with a higher page count–like The FORM Daily Check In Journal–so you'll have plenty of space to get through a full year. Alternatively, if you plan to use your journal to write down ideas that come to mind during the day, the page count might not need to be as high, meaning you can opt for a slimmer journal like Appointed Co. 's 75-page The Notebook.

Paper Type


Since there are so many diverse styles of journaling, it makes sense that various journal formats exist to accommodate those styles. An artist will prefer thick unlined pages that can withstand writing and drawing materials like charcoal. Someone who loves to bullet journal will seek a book with dotted pages that’ll work with their systematic techniques. Of course, a traditional free-form writer will seek a product with crisply lined pages that forgoes indentations. Ultimately, you should look at your needs and decide what journal paper format and type will perform synergistically with your work: lined, dotted, grid, or blank. 

FAQ

  • The best way to start journaling is to carve out a few minutes a day with yourself and simply start. "This could be first thing in the morning with a cup of coffee, or it could be just before bed with some relaxing music or candlelight to accompany it," says Nafousi. No matter what time of day you decide, it's crucial to do it daily to establish a foundation and make it a ritual.

  • "There are so many different ways to journal, you can use guided prompts, brain dump, and free writing," emphasizes Nafousi. She continues by recommending you try several different formats. If journaling feels forced, it doesn't provide any personal growth and can often come down to the journaling style you’re following. These trials allow you to see what style works best with your lifestyle and feel the most organic.

  • Nafousi is a proponent of daily journaling, calling it a ritual rather than a habit. She explains that a daily practice becomes something you crave and can have a grander impact on mental and spiritual health when done daily. However, it's important not to get down on yourself if you can't do it every day. "Do what you can; best to do it a little more than not at all," she says.

Samantha Parsons has been a freelance writer for The Spruce since 2021 with bylines in publications like Real Simple, The/Thirty, and The Quality Edit. She is constantly speaking with experts, like Self Development Coach and author Roxie Nafousi, and testing dozens of products each month to make sure she recommends the best on the market. She spent copious time on this piece to ensure that the above journal selections were functional and fostered self-improvement. When she is not writing, Samantha works for a skincare brand and stays up-to-date on the latest news and releases across industries.

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64 Journaling Prompts for Self-Discovery

Your journal creates an opportunity to reconnect with yourself and explore difficult emotions.

Many people keep a journal in their teenage years, either by choice or due to a school assignment. Perhaps it’s been years since you’ve considered putting pen to paper and expressing your thoughts and dreams. But journaling can have benefits for anyone at any stage of life.

For centuries, people around the world have turned to journals as trusted friends.

Reflecting on daily experiences, relationships, and personal values can help you get in better touch with your thoughts and feelings. It can lead to greater peace of mind.

“I can shake off everything if I write; my sorrows disappear, my courage is reborn,” wrote Anne Frank, who kept a now-famous account of her daily life and dreams for the future while in hiding during the Holocaust.

A journal also offers a safe space to express difficult emotions, making it easier to work through distressing thoughts that you might struggle to share out loud.

Are you interested in giving journaling a try? Do you feel a bit stuck when it comes to getting started? Try the 64 prompts below to kick-start your creativity and write your way toward well-being.

You can certainly learn more about yourself by reviewing what you do each day, but journaling often goes beyond keeping a log of daily events.

Journal prompts offer specific themes and topics to reflect on, which can be helpful when you:

  • want to make writing a habit but never know what to write about
  • have a lot of conflicting thoughts to sort through
  • feel as if you could write all day and want help narrowing your focus

Some prompts can even help you collect your thoughts on a recent conflict with a friend or partner. For example, writing about specific relationship challenges can help you get more clarity on your emotional needs and how to make sure they’re met.

Journaling generally proves most helpful when you do it regularly, though you don’t necessarily need to write every single day. If you’re short on time, you might aim for 3 days each week and pick one prompt to write about each day.

Evidence-backed benefits of journaling

In a small 2020 study, mothers of children with emotional or behavioral concerns wrote in a journal three times a week for 6 weeks. The results suggest that keeping a journal led to more optimism and gratitude, both of which can boost well-being.

A 2018 study suggests that writing about positive experiences for just 15 minutes a day three times a week may help ease feelings of anxiety and stress and boost resilience.

Research from 2002 suggests that when your writing focuses on exploring and making sense of what happened, writing about a traumatic or stressful experience can help you heal and recover. Although expressing your emotions also has value, writing only about distressing emotions may not offer the same benefits.

We’ve organized these prompts into categories that focus on relationships, emotions, how you feel about work, and more.

Love and relationships

Having strong, supportive relationships can help improve overall well-being, protect against mental health concerns like depression, and boost resilience, which refers to your ability to weather life’s many challenges.

Writing about relationships with loved ones provides the opportunity to:

  • explore the ways these bonds strengthen you
  • express your gratitude for loved ones
  • recognize when relationships no longer serve you
  • explore what you want out of future relationships

Consider giving these prompts a try:

  1. Who do you trust most? Why?
  2. What are your strengths in relationships (kindness, empathy, etc.)?
  3. How do you draw strength from loved ones?
  4. What do you value most in relationships (trust, respect, sense of humor, etc. )?
  5. What three important things have you learned from previous relationships?
  6. What five traits do you value most in potential partners?
  7. How do you show compassion to others? How can you extend that same compassion to yourself?
  8. What are three things working well in your current relationship? What are three things that could be better?
  9. What boundaries could you set in your relationships to safeguard your own well-being?
  10. What do you most want your children (or future children) to learn from you?
  11. How can you better support and appreciate your loved ones?
  12. What does love mean to you? How do you recognize it in a relationship?
  13. List three things you’d like to tell a friend, family member, or partner.

Work and career

If you work full-time, you spend the majority of your waking hours on the job. That makes your career a pretty significant part of your life.

Having a fulfilling job can promote a sense of purpose and satisfaction with life. On the other hand, having a job that demands too much of you or fails to utilize your unique talents can wear you down and lead to burnout.

Taking some time to explore your current career can help highlight what you enjoy about your job and when it might be time to pursue a change.

Here are some prompts to consider:

  1. How do you use your personal strengths and abilities at work?
  2. How do your co-workers and supervisors recognize your strengths?
  3. How does work fulfill you? Does it leave you wanting more?
  4. What part of your workday do you most enjoy?
  5. What about your work feels real, necessary, or important to you?
  6. Do you see yourself in the same job in 10 years?
  7. What are your career ambitions?
  8. What three things can help you begin working to accomplish those goals?
  9. What can you do to improve your work performance?
  10. What does your work teach you? Does it offer continued opportunities for learning and growth?
  11. Does your work drain or overwhelm you? Why? Is this something you can change?

Self-reflection

Exploring your values, opinions, and personality traits in writing can teach you more about who you are as a person.

This in-depth reflection can strengthen not just the relationship you have with yourself, but also the connections you build with others.

Some ideas to explore include:

  1. What values do you consider most important in life (honesty, justice, altruism, loyalty, etc.)? How do your actions align with those values?
  2. What three changes can you make to live according to your personal values?
  3. Describe yourself using the first 10 words that come to mind. Then, list 10 words that you’d like to use to describe yourself. List a few ways to transform those descriptions into reality.
  4. What do you appreciate most about your personality? What aspects do you find harder to accept?
  5. Explore an opinion or two that you held in the past but have since questioned or changed. What led you to change that opinion?
  6. List three personal beliefs that you’re willing to reconsider or further explore.
  7. Finish this sentence: “My life would be incomplete without …”
  8. Describe one or two significant life events that helped shape you into who you are today.
  9. When do you trust yourself most? When do you find it harder to have faith in your instincts?
  10. What three things would you most like others (loved ones, potential friends and partners, professional acquaintances, etc.) to know about you?

Uncomfortable emotions

Journaling can help you express and begin to navigate difficult and painful emotions. That’s part of what makes it such a valuable exercise.

Burying unwanted emotions and thoughts can seem helpful at first. Pushing those feelings away means you avoid the pain and discomfort they cause, right?

Not always. In reality, avoiding emotional distress can intensify it. That pain lies dormant below the surface of your everyday thoughts until you can’t keep it back any longer. When it finally comes bubbling up, it may feel more overwhelming than it did originally.

These prompts can help you explore and process challenging emotions productively:

  1. What difficult thoughts or emotions come up most frequently for you?
  2. Which emotions do you find hardest to accept (guilt, anger, disappointment, etc. )? How do you handle these emotions?
  3. Describe a choice you regret. What did you learn from it?
  4. What parts of daily life cause stress, frustration, or sadness? What can you do to change those experiences?
  5. What are three things that can instantly disrupt a good mood and bring you down? What strategies do you use to counter these effects?
  6. What are three self-defeating thoughts that show up in your self-talk? How can you reframe them to encourage yourself instead?
  7. What go-to coping strategies help you get through moments of emotional or physical pain?
  8. Who do you trust with your most painful and upsetting feelings? How can you connect with them when feeling low?
  9. What do you fear most? Have your fears changed throughout life?

Note: If writing about painful emotions makes you feel even worse, there’s no need to push yourself. It may help to establish a regular journaling habit before you turn to more challenging topics.

Living your best life

Writing about the little things that add meaning to daily life makes it easier to notice just how much they boost your mood and overall well-being.

Recognizing what you enjoy most about life reminds you to keep making time for those things. It can also promote feelings of gratitude and contentment, as exploring what you love about life can help you realize that you may already have much of what you desire.

Here are some prompts to try:

  1. Describe your favorite thing to do when feeling low.
  2. What three ordinary things bring you the most joy?
  3. List three strategies that help you stay present in your daily routines. Then, list three strategies to help boost mindfulness in your life.
  4. How do you prioritize self-care?
  5. Describe two or three things you do to relax.
  6. What aspects of your life are you most grateful for?
  7. How do you show yourself kindness and compassion each day?
  8. Write a short love letter to some object or place that makes you happy.
  9. What place makes you feel most peaceful? Describe that place using all five senses.
  10. List 10 things that inspire or motivate you.
  11. What are your favorite hobbies? Why?

Personal growth and life goals

Getting in touch with who you are now doesn’t just help you recognize key strengths and values. It can also help unlock a deeper understanding of who you want to become and what you want from life.

As long as you live, you can continue to pursue change and growth.

Try these prompts to explore your dreams and outline potential paths toward change:

  1. What parts of life surprised you most? What turned out the way you expected it would?
  2. What three things would you share with your teenage self? What three questions would you want to ask an older version of yourself?
  3. List three important goals. How do they match up to your goals from 5 years ago?
  4. Do your goals truly reflect your desires? Or do they reflect what someone else (a parent, partner, friend, etc.) wants for you?
  5. What helps you stay focused and motivated when you feel discouraged?
  6. What do you look forward to most in the future?
  7. Identify one area where you’d like to improve. Then, list three specific actions you can take to create that change.
  8. How do you make time for yourself each day?
  9. What do you most want to accomplish in life?
  10. List three obstacles lying in the way of your contentment or happiness. Then, list two potential solutions to begin overcoming each obstacle.

If you’ve never kept a journal before, writing on a regular basis might feel a bit challenging. Even with prompts to help prime your thoughts, you might find it tough to get started.

The best way to start is to pick up your pen and start scribbling away. Your journal is just for you, so there’s no need to worry about your handwriting, grammar, or spelling. The important part of journaling is getting your thoughts onto the page.

Some people find that it helps to start with a “stream of consciousness” approach. This means writing down whatever comes to mind on a topic, exactly as it pops into your thoughts, without stopping to worry about punctuation or complete sentences.

A few more tips to help you find your flow include:

  • Find a quiet place to write. Outside noise and other distractions can disrupt your thoughts, especially if you’re new to journaling. If you can’t find a quiet space, try listening to instrumental music (anything without vocals) as you write.
  • Don’t worry about getting it “right.” When it comes to journaling, you can’t really go wrong. If your writing helps you process emotions and learn more about yourself, that’s what matters.
  • Write regularly. You might set aside 15 or 20 minutes to write several days a week. It’s OK if you can’t find time to write every day. Writing at a specific time each day, such as after dinner or just before bed, can help the habit stick.

Journaling can help ease stress and uncertainty and teach you more about yourself and what you want from life.

That said, writing may not always feel fun or easy. It’s normal to experience a little discomfort when writing about painful emotions and frustrating experiences. But venting this distress can often lead to healing and growth.

When your writing continues to bring up distressing feelings or memories, a therapist can offer guidance with exploring these emotions and experiences in more depth.

Ekaterina Beloborodova Dreams as a tool for self-knowledge

Interview: P. Avdeeva Photo: from the archive of E. Beloborodova

We treat dreams as beautiful, unrealistic pictures that have nothing to do with everyday life. But often they carry information that allows you to solve old problems, open the way to new feelings and transform. Psychologist Ekaterina Beloborodova told us what practical benefits can be derived from the interpretation of dreams.

Ekaterina, what are the advantages of interpreting dreams as a means of psychological help?

It happens that a person lives and seems to understand everything about himself, but then he begins to have dreams that leave him bewildered. These can be nightmares, and dreams about former loved ones, and incomprehensible dreams with an acute inclusion of the senses (up to smells).

This phenomenon indicates that a person ignores important areas of life (from the needs of the body and protracted quarrels to global life directions). Dreams try to pay attention to these areas, to reach out to a person. When he, on his own or with my help, pays attention to a dream, energy is released, new ideas come, life becomes much deeper and more interesting. My clients have put up with loved ones, changed jobs, solved old problems after working with dreams.

Many people use dream books to interpret dreams. Why is the help of a psychologist in this case more effective?

The information in the dream books is too generalized and contradictory. And the psychologist establishes a connection between dreams and the daily life of a particular person, together with the client, looks for ways to change the situation (after all, dreams often suggest solutions). In defense of dream books, I will say that there may be universal images that live in our common memory. And you can turn to them for additional meanings. But it is important to understand that both a fisherman and a pregnant woman can dream of a fish, and the meanings of dreams will be different.

What problem do you get most often?

Most often these are dreams about former loved ones. My male and female clients are trying to figure out if they should get back into relationships with former partners, figure out something unresolved, or maybe notice the longing for love and take a step towards it.

What methods of interpreting dreams exist ?

I use psychological methods from Gestalt therapy, process therapy and Jungian analysis. And so - almost every psychological direction uses its own developments.

Are there universal symbols that have the same interpretation in different patient situations?

There are so-called archetypal images: for example, the image of an old woman, a bridge, a snake, etc. But what this image means in a dream (and, most importantly, in life) of a particular person needs to be investigated.

How does the patient feel after such therapy?

As a rule, my clients have insights - both about the topics raised in the work, and about life in general. Unexpected decisions and strengths for changes also come, no matter what it is: reconciliation with an old friend or a job change.

Contact details:

Tel. Tel.: + 7 (919) 968-36-39

Site: Snovidenie.pro

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Category: 09/10 2017

DELIVERY DELIVERY FOR WORK (M) Sinelnikov (Valery Sinelnikov)

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The diary is a powerful tool for self-development, self-control, and strengthening of willpower. And keeping a diary is one of the varieties of self-improvement, a great way to focus your attention and energy on the transformation process. After all, this is another new good habit.
Keeping a diary is an honest conversation with yourself, which will allow you to open your soul, understand yourself and find your place in this world. A person must constantly develop and improve. Give your diary, like a true friend, at least 15-20 minutes a day, and the results will not be long in coming. .Changing our mind, we change our character, and by changing our character, we change our destiny. And remember that only actions count. Try to embody what is written here in your life. May positive, beneficial changes take place in you and your destiny every day.
Readers are waiting for a series of several thematic diaries, the first one will open you the Joy of self-knowledge.
Good luck in your work on yourself!

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The diary is a powerful tool for self-development, self-control, strengthening willpower. And keeping a diary is one of the varieties of self-improvement, a great way to focus your attention and energy on the transformation process. After all, this is another new good habit.
Keeping a diary is an honest conversation with yourself, which will allow you to open your soul, understand yourself and find your place in this world. A person must constantly develop and improve. Give your diary, like a true friend, at least 15-20 minutes a day, and the results will not be long in coming. .Changing our mind, we change our character, and by changing our character, we change our destiny. And remember that only actions count. Try to embody what is written here in your life. May positive, beneficial changes take place in you and your destiny every day.
Readers are waiting for a series of several thematic diaries, the first one will open you the Joy of self-knowledge.
Good luck in your work on yourself!

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The book "The joy of self-knowledge A diary for working on oneself (m) Sinelnikov" is available in the online store "Chitay-gorod" at an attractive price. If you are in Moscow, St. Petersburg, Nizhny Novgorod, Kazan, Yekaterinburg, Rostov-on-Don or any another region of Russia, you can place an order for a book Valery Sinelnikov "The Joy of Self-Knowledge Diary to Work on Yourself (m) Sinelnikov" and choose a convenient way to receive it: pickup, delivery by courier or sending mail.

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