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The Therapeutic Power of Daily Journaling Prompts

When I was a teenager I kept a diary.

It was filled with the turmoil, angst and innermost secrets of a typical teenage diary. A place to paste poetry from Dolly magazine, disclose in writing my experimentations with sex and substances and pour out my worldly concerns about life and love from my 15-year-old self.

With the naivete of a teenager, I hid my locked diary under the carpet inside my wardrobe not expecting my privacy to be intruded upon by the prying eyes of my mother.

Imagine my shock and sense of betrayal when I came home from school one day and discovered my mother had gone prying. It was then that I realised that those cheap little padlocks are so easy to pick. She confronted me with all the evidence of my ‘wicked naughtiness’ and grounded me until I was 16!

Needless to say, I was reluctant for many years going forward to put anything personal down in writing. It wasn’t until many years later when I found ‘The Artist’s Way’ and started doing morning pages that I felt free enough to write.

My thoughts about journaling have come a long way since then and as a clinical counsellor, I have witnessed the transformative impact that daily journalling can have on the well-being of my clients as well as having experienced the benefits for myself. I often find myself recommending to clients some form of writing. It depends on the situation with the client and what particular type of writing I might suggest.

Woman in blue top with long grey hair and a hat is sitting on steps in ancient village writing in a red journal
Daily Journaling Prompts can guide your journaling process

It is for this reason that I have recently commenced posting daily journaling or mindfulness prompts on Instagram. How long can I keep it up?

Well in 2024 my word of the year is ‘consistency’ so perhaps this is the place where I will need to dig deep and continue to show up, consistently.

In this blog, I’ll share with you three reasons why I believe incorporating journalling into your routine can become a powerful ally in your path to healing.

1. Daily Journaling Prompts to Cultivate Mindful Reflection:

In terms of mental health, it is well known that developing the ability to stay in (or at least return to) the present moment is of immense benefit.

Daily journalling can become a sanctuary for mindful reflection. It invites you to explore your inner world. Your experiences, thoughts, and emotions without attaching undue significance or criticism. Through this process, you develop a keen awareness of the present moment, fostering a deeper connection with your inner self.

Regular prompts are designed to encourage the cultivation of a habit.  It encourages the observation of your thoughts and feelings from a distance, which in acceptance and commitment is called cognitive defusion. By detaching from distressing thoughts and viewing them as passing clouds, you begin to dismantle their power. 

This mindfulness cultivates a compassionate self-observation, laying the foundation for acceptance and fostering a healthier relationship with your internal world.

2. Daily Journaling Prompts for Anchoring Values in Daily Practice:

Clarifying and living by one's values is one of the processes within Acceptance and Commitment Therapy. 

Daily journaling, enriched with prompts that encourage values exploration, allows you to anchor these principles in your daily life. By identifying and consistently revisiting your core values, you set a compass for your actions and decisions.

Regular journaling encourages you to align your daily experiences with your identified values. It gives you a space to reflect on our congruent your actions are with your values.

This process of values-driven journaling instils a sense of purpose and direction, promoting committed action. It becomes a tangible and personal roadmap for making choices that resonate with your deepest aspirations, fostering a sense of fulfilment and authentic living.

3. Daily Journaling Prompts to Enhance Psychological Flexibility:

At the heart of Acceptance and Commitment Therapy is the concept of psychological flexibility – the ability to adapt and respond effectively to the ever-changing landscape of life. 

Daily journaling, supported by prompts that challenge and expand your perspectives, becomes a training ground for psychological flexibility.

These prompts encourage you to explore alternative viewpoints, reframe situations, and either discover novel solutions or move towards acceptance of perpetual problems. 

By consistently engaging in this reflective process, you develop the resilience and adaptability needed to navigate life's challenges. The practice of journaling with a focus on psychological flexibility becomes a valuable asset in the cultivation of resilience and adaptability.

Daily journaling, driven by thoughtful prompts, provides a supported practice that can significantly support therapeutic healing and mental health. 

Through mindful reflection, values alignment, and enhanced psychological flexibility, this practice can guide you on your journey to a more fulfilled and purposeful life.

As you embark on your daily journaling adventure, remember that each stroke of the pen is an act of self-compassion, a commitment to understanding, and a step towards healing.

Wishing you strength, insight, and the courage to embrace the transformative power of your own words.

While you can find my daily journaling prompts on Instagram @theactcounsellor. If you would prefer a daily prompt showing up in your inbox you can subscribe here

Mindfully yours,



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