7 Journal Topics to Release Your Mind From Rumination
This approach couples James Pennebaker's compelling work on expressive writing with the acknowledgement that ruminating erodes our happiness more than any other emotion. Cycling through these seven journal topics ensures that we shine a spotlight on the dark corners of our mind, encourage positive self-talk, and examine our most important relationships regularly. Any resentments that we start to build only have six days until we write about them. It does not give much time for anything to brood and start eating away at our emotions. This approach addresses both Anger (internal, emotional) and Loneliness (social, emotional). If an evil genie arrived and only allowed me to keep one thing, it would be this framework for my journal. It's the cornerstone of HALT.
Best Practices
Pennebaker's research shows that we understand our thoughts more completely when we translate our thoughts into language, so I suggest following his best practices:
Fifteen minutes of uninterrupted writing.
Write fast. Do not filter yourself.
Do not stop to correct spelling, punctuation, or grammar.
Dig deep on your emotions. Merely complaining does no good. You must include self-reflection.
If you run out of thoughts early, simply repeat what you had before. More thoughts will likely come to you.
Keep your writing private. Anonymity gives you the best chance for true expression.
The specific sequence below optimizes for a Monday-Friday work week, so please shuffle around based on your weekly schedule. I suggest prompts to get you going on each topic, but digging into the most raw emotions will deliver the best results. Write from your heart.
Monday: Affirmations
Be your own hype person at the beginning of the week. Pay attention to the things that you do well, draw on your past wins, and celebrate your strengths.
Write about a time when you felt particularly confident and empowered.
What made you feel proud this week?
Write about a goal that you set, worked towards, and accomplished.
Who complimented you this week? What did they say?
What positive feedback or progress have you made toward a goal lately?
Tuesday: Challenging Emotions
Now look at what truly bothers you. Write about traumatic experiences that you have faced, the negativity that runs in your mind like a hamster stuck in a wheel, or a resentment that you feel building. Do not give that negativity comfort. Exercise it in your journal. And be honest with yourself above all else.
How am I complicit in the conditions that I claim I don’t want? This comes from Jerry Colonia, and it keeps me accountable to myself
What scares you right now?
What did your negative self-talk sound like this week?
When did you feel shame or regret this week?
Which past experiences feed your current difficult emotions? How can you learn from them?
What does self-compassion look like in the face of difficult emotions?
Wednesday: Slay the Dragon
Having big projects fulfills us. It proves that we can accomplish impressive things. Writing clarifies thought, so this topic allows us to work out the sticky parts that slow us down. I used this to process my sobriety. Then I used it to fight my cancer. Now I use it to reflect on my writing. Don't have something yet, focus on gratitude.
What kind of feedback do you fear the most? How has that altered your approach?
Imagine the future impact of your project. What does that look like? Be specific.
How has this project stretched or expanded your abilities?
What could you do to move three steps in the next week?
What kind of luck do you think you need? How can you position yourself to make that more likely?
What do you take for granted, and how can you show gratitude for that?
Give an example of a nice thing someone did for you this week.
How do you show gratitude to yourself?
Thursday: Marriage, significant other, or your most important relationship
Now we start to examine our relationships. All relationships involve conflict, and resolving conflict makes those relationships stronger. Often, friction in our relationships originate out of miscommunications, not intentional harm. To that point, we often do not clearly understand our own needs or desires, and that becomes especially true as we get heated. Additionally, reminding ourselves about how we overcame obstacles in the past can help us navigate our current troubles.
Do you need to blow off some steam? About what?
What challenges did we face in the past? How did we get through them?
What do you want to work on in your relationship, and why do they matter?
How do you communicate and connect with each other, and how can you build on that?
What do you appreciate most about your partner? Why does it matter to you?
How have you grown and changed as individuals and as a couple since you met?
How do you encourage and support each other’s goals and dreams?
Friday: Work
Leave work stress on the page at the end of the week. Do not take it into the weekend. Companies love to wrap the week with meetings, and going through these prompts beforehand gives us an opportunity to clarify our thoughts and communicate more effectively.
What created energy this week?
What drained energy this week?
What conflicts distracted you this week? How can you resolve them?
What obstacles gave you the most fits?
What did you avoid out of fear?
What did you learn this week?
What satisfied you personally in your work this week?
Saturday: The Kids (No kids? Substitute another relationship)
Before the weekend starts, process any negativity about your kids to enter the weekend with positivity. Parenting happens in moments, and I find that taking time to step back and reflect on them helps me be a better father. Ironically, many of these prompts also work for close friendships.
How did they make you laugh this week?
What challenges are they facing? When have you felt that way?
What was the most annoying thing they did this week? Why did it bother you so much?
What were they doing a year ago?
Do they have a big project? How can you support that?
How do they like to spend their time right now?
What are their favorite animals right now? Colors?
Sunday: Aspirations
Take time to think about your goals as the weekend winds down, before the Sunday Scaries trigger anxiety about the week ahead. Imagine what your life will be like when you accomplish those goals. Then use those mental images as fuel to pursue your goals throughout the week.
What does your ideal future look like? Describe it.
How do your values and beliefs align with your aspirations?
Progress check. How are you doing on your goals for the year?
What challenges do you need to overcome this week?
What does success mean to you, and how do your aspirations fit into that definition?
How do your future aspirations impact the decisions that you make in the present?
What steps are you taking to turn your aspirations into a reality?
Then, when the calendar begins a new week, start all over again. Build a rhythm. Tidy your mental space continually.