Part 2 : Practical tools to start journalling

Here are some tools and prompts I’ve found helpful over the years, feel free to try them out and adapt them:

The Pennebaker Protocol

This involves writing freely for a set time about what’s unsettling you. Write about difficult conversations, hurt feelings, awkward moments, or emotional conflicts — and explore the fears and concerns tied to them. It’s helpful to mindmap the circumstance, write down emotions that arise and then write without interruption.

Prompts like “I’m recognising that…,” “realising…,” “understanding…,” “because of…,” and “noticing that…” focus on meaning-making.
Making sense of our inner world reduces the intensity, frequency, and duration of repetitive or distressing thoughts and emotions.

Prompts for Reflection

Try dropping these into the waters of the mind and see what ripples out:

Reflections

  • What distractions or avoidance patterns showed up today?
  • What am I grateful for?
  • Which talents and skills can I use to benefit others?
  • How can I thank my past self and send goodness ahead to my future self?

Ask yourself:

  • Did I really recognise/understand/realise what I just said or did?
  • How could I have done it differently?
  • What impact did this have on me and others?
  • Can I forgive myself for not understanding ? Can I forgive the other person for not understanding/knowing ?

Core Virtues

Did I embody these well today ? What can I do to improve in each area ?

  • Wisdom
  • Love
  • Courage
  • Justice

Hindrances

Acknowledging these errors, understanding why they arose, and making amends is our path to freedom:

  • Sense desire
  • Torpor & sloth
  • Ill-will
  • Restlessness
  • Doubt

Daily Nourishment

Did I get enough of these today ?

  • Connecting
  • Learning
  • Being active
  • Spending time in nature
  • Giving back
  • Eating well
  • Resting
  • Sleeping

Decision-Making Prompts

  • Why is this important to me?
  • What if this option or belief is incorrect? What impact would that have?
  • What would God want of me in this situation ?

Assess decisions by weighing:

  • Benefits
  • Risks
  • Alternatives
  • Unknowns
  • Safety nets

Topics

Choose a topic or theme that’s important to you and mind-map out associations.
Drill down further using the 5W1H questions: Who, What, Why, Where, When, How.

Thought Errors and Distortions to Watch Out For

  • All-or-nothing thinking
  • Overgeneralisation
  • Mental filter
  • Disqualifying positives
  • Jumping to conclusions
  • Personalisation
  • Emotional reasoning
  • Should/must/have to statements
  • Labelling and mislabelling
  • Magnifying or minimising

Further Reading

  • James Pennebaker: Expressive Writing Protocol

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