Continuing our series on daily journaling prompts, here is a list of journaling topics for every day for the upcoming month! This gives everyone some new ideas for journaling, and can help take the pressure off to think of something to journal about every day, especially for people doing our Page Per Day Journaling.
Some days are the same each month:
At the beginning of each month we write our goals for the upcoming month. Even if you did this earlier in the year, things change so it’s a good idea to re-set and update your goals each month. We also write what we are looking forward to this month.
Mid-month we see what progress we’ve made. This is a chance to jump-start any goals that have slipped off your radar and regain focus.
At the end of the month we write about good things/ favorite moments for the month, and evaluate our goals progress to see what still needs work in the upcoming weeks.
All the other days have new journaling topics and writing prompts!
This month’s journaling prompts are all about self-care.
I see a lot online about self-care, and I think sometimes people get confused as to what it means. Self-care is not about indulgence; it’s about taking care of yourself, now and to build a good future for yourself.
This month we will focus on exercise, mindfulness, healthy eating, sleep, connectedness, and your environment.
1: What do you want to do this month? Write your goals for the month, and think about what you need to do to accomplish them. What are you looking forward to this month?
First we are going to focus on physical and mental health.
2: Let’s start with exercise. What are your favorite types of cardio exercise? Do you prefer to do your cardio with other people, in a class, with a friend, or by yourself? Where is your favorite place to do cardio? Outside, on a track, in a gym?
3: What is a new form of cardio exercise you can try? When and where will you do it?
4: What is your favorite type of strength training? Which areas of your body do you tend to focus on? Which areas do you need to strengthen more?
5: What is a new type of strength training you have been meaning to try? When can you do it?
6: Do you stretch regularly? Are you flexible? Can you touch your toes? How can you incorporate stretching into your day more frequently?
7: Do you do mindful exercises such as yoga, qigong, or tai chi? If so, what type is your favorite? If not, I recommend trying a short beginner video. (My personal favorite is qigong.)
8: Do you meditate? Benefits of meditation are numerous and well-proven. Here are a couple of simple meditation exercises you can do in just 5 minutes. What are some ways you can incorporate meditation into each day?
9: Throughout your day, concentrate on being truly present in the moment. Don’t let your mind wander to your to-do list or what’s coming up next. Just be in the moment, notice what is going on around you. Do you find it difficult? How long can you focus on the present moment before your mind starts to wander? Over the coming days, try to increase the amount of time you can focus on the present. Write in your journal what you notice and how you feel.
10: What are some things you like to do to relax? Do you prefer to relax by yourself, or with other people?
11: What are some things you like to do to feel energized?
Our next focus is sleeping and eating.
12: Do you sleep well? What are some things you could do to improve your sleep? (Recommendations include cardio exercise early in the day, meditation, switching off all screens 1 hour before bed, and nothing to eat 3 hours before bed.)
13: What are your favorite healthy foods?
14: What are some foods you know you should eat more of? How can you incorporate these into your meals?
15: Mid-month review! How are your goals coming along? What can you accomplish in the remainder of this month?
16: What are some foods you should eat less of? By taking out unhealthy foods, you make room for healthier foods.
17: List 3 new recipes you want to try. Why do these recipes interest you?
For the next several days we are going to focus on connectedness, which is important for mental and emotional health and is often overlooked as an aspect of self-care.
18: Do you feel like you are part of a community? Why or why not? Who do you consider to be your community?
19: What are some ways you can connect more with people? What are some ways you could participate more in your community?
20: What are some ways you enjoy connecting with nature and the natural world? Do you enjoy gardening, wildlife-watching, hiking?
21: What are your favorite nature spots near you? How can you visit them more often?
22: Do you consider yourself to be spiritual? Why or why not?
23: What do you think of as a higher purpose beyond yourself?
Now we are going to think about your surroundings.
24: Where do you live? In a city, a neighborhood, out in the country? Is this your ideal living situation? Why or why not? If not, what can you do to change/ move to a place you prefer? If you are not able to move, what can you do to make the area where you live more appealing?
25: Do you feel comfortable and relaxed in your home? What can you do to make your home a space of relaxation? (Decluttering, cleaning, more comfortable furniture, hanging personal photos, displaying objects that remind you of happy times, etc.)
26: Do you have toxic people around you? What are some ways you can reduce the impact of their toxicity on you?
27: What was your favorite new exercise you tried this month?
28: What was your favorite new mindfulness practice you tried this month?
29: What was your favorite new recipe/ food you tried this month?
30: What good things happened this month? What were your favorite moments this month?
31: It’s time for your Month Review! How did this month go? Which goals did you complete? What do you still need to work on?
The new Daily Journaling Prompts for the next month come out on the last Wednesday of each month.