Journaling Evolved

Exploring creative, non-traditional ways to journal like word lists, drawings, and gratitude reflections - to reimagine the practice beyond just writing out your feelings.

WATCH BELOW or LISTEN HERE

As you watch or listen, use the prompts below the video to follow along and stay in motion.

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• Guided Meditation

  Take a deep breath in… and gently exhale.

  Feel your body relax as you allow your breath to slow. With each inhale, notice the air filling your lungs, and with each exhale, release any tension you’re holding.

  Now, bring your awareness to your mind. Imagine your thoughts like a flowing stream, each one passing by gently. There’s no need to hold on—simply observe them.

  As you continue to breathe, silently say to yourself, I am open to new possibilities. I release old ideas.  I am open to new possibilities.

  Picture a soft, glowing light at the center of your mind, expanding outward, creating space for fresh thoughts, ideas, and inspiration. Let this light dissolve any barriers, making room for clarity and creativity.

  Take one more deep breath in, and as you exhale, feel yourself grounded and open, ready to receive new insights.

  Take a deep breath in… and gently exhale.

• Reflection/Journaling

  Here are several ways to reimagine journaling: 

  • Word Lists: Pick a theme (like "gratitude," "calm," or "adventure") and list words that come to mind without judgment.

  • Draw: Instead of writing, draw symbols or images that represent how you are feeling/how your day went.

  • Quote Journaling: Write down a favorite quote and reflect on how it applies to your life right now.

  • Set an Intention: Write down a simple intention for the day. It could be a focus word, a goal, or a way you want to show up.

  • Gratitude: List 1-3 things you're grateful for today. These can be big or small.

  • What's Bothering Me (WBM): Take a moment to acknowledge anything that's bothering you. Write it down without judgment. Make a list of what you can control and cannot control. (See MOTION NOTES from earlier this year.)

  • Looking Forward To (LFT): Write down something you're looking forward to.

  • DUPE (Dangerous, Unacceptable, Painful, Embarrassing): Reflect on what feels too dangerous, unacceptable, painful, or embarrassing to be experienced consciously. This step is about bringing those hidden feelings into awareness, even if just a little.

  • Self-Care Empowerment Cards

    • Draw a card each day and reflect on the question.

  • Mind Mapping: Pick a topic (e.g., “goals,” “relationships,” “stress”) and create a mind map where you branch out related thoughts and ideas.

  • Doodle While You Write: Combine writing with doodling to represent what you’re feeling in abstract shapes or symbols.

  • Collage: Grab old magazines or papers and cut out images or words that resonate with you today.