Journal prompts are tools that help us get to know ourselves better and to process what we’re experiencing.  As our global community experience the 2019 Novel Coronavirus (COVID-19) pandemic, it occurred to me that we are also experiencing a global trauma.  And while my previous blog post talked about the importance of journaling through the pandemic, I had not provided an important tool for doing so.  And, that’s where journal prompts come in!

So, in this post, I outline how to use journal prompts to process  your thoughts and experiences during the pandemic.  And, please be mindful that I am talking about one of many tools that can help you.  If you have been diagnosed with depression, anxiety, or any other mental health problem by a mental health professional, using journal prompts in your writing is a great tool to use along with your medication, therapy sessions, or group meetings.  Additionally, it is not meant to replace the advice of your healthcare provider.

I can almost hear you thinking, “This is going to be hard.” Or, “I have tried but I am not good at this journaling stuff.” And my answers to you are: “Yes, it may be hard, and that’s OK.” And, “No one is grading you on journal writing.” Many people benefit from regularly expressing gratitude and writing down the people for whom and things for which them are thankful.  So, use these journal prompts to express your feelings and open your life to amazing opportunities for love, joy, and success even in these troubled times.  

Oh, and remember that you can doodle/draw or write poems/short stories/haikus if you don’t want to just “write in your journal.”  

And, as a special treat, I have included some quotes to inspire, motivate, and calm you. 

Getting Started

When you use journal prompts, you are essentially interviewing yourself.  You are the both the interviewer and the interview.  And, the you that is asking the questions or providing the prompts is the loving, kind, and gentle you.  In other words, the judgmental, critical you is on vacation. 

Additionally, the answers to the prompts will flow not just from the voices in your head, but also from the unspoken words in your heart, soul, and spirit.

So, take about 15 to 20 minutes a day to have a heart-to-heart conversation with yourself.  You don’t have to write anything lengthy, but please go ahead if your heart and pen fall in love and want to keep writing.  On the other hand, a few bullet points on the paper or computer can also help tremendously.

And remember, there’s no judgement here.  The other people and I that are in this circle are writing along with you and cheering you on.  So, please remember that we’re OK with being vulnerable together.

What to Write About

You can write about big or small things that you’ve experienced so far.  And, you can also write about things for which you want deeper insights.  However, if you want to write but don’t know where to start, I provide journal prompts for some major categories: 

1. Joys of Being Alive
2. Necessities of Life
3. People (Friends, Family, and Strangers)
4. A Better Me

Joys of Being Alive

If you’re reading this post, then you either have not had the virus or are a survivor of the virus.  Therefore, you know that it is a great day to be alive despite being socially isolated from friends and loved ones, homeschooling children, working from home, and worrying about paying the bills.

You may not have the life you dreamed of or all the things that you want. However, the fact that you woke up this morning means that your life has purpose and you still have a lot of to learn.  Additionally, it means that you still have a lot of love to give.

I am grateful for the joys of being alive today because I:

• Am a supporter of friends and family who are mourning the passing of loved ones
• Have the ability to help those in need
• Can work remotely from home with minimal inconvenience 
• Am a caretaker of a body that is kinder to me than I am to it
• Have friends and family who call and check in on me

Journal Prompts

• I am grateful for being alive because . . .
• Today, provides me another opportunity to  . . .
• Although, there is sadness and fear around me, I am happy that . . . 
• Yes, I am thankful for being alive but I am still scared that . . .
• Draw or doodle a picture that represents life and happiness
• Write a poem, short story, or haiku to express being alive
• Write an inspiring quote, affirmation, or Bible text to express being alive

“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.”

Oprah Winfrey

Necessities of Life

So, the things that you need to survive and thrive are different to what I need.  Or, are they?  Well, this outbreak has shown that there are things that we all need to stay healthy, safe, and sane:

• Hand sanitizer
• Disinfecting wipes and sprays
• Bleach
• Toilet paper (but not 10 cases hoarded in the garage)
• Diapers (for babies and adults)

Well, before this outbreak, we knew we all needed food, water, and a safe place to live.  However, we can no longer take these for granted.  And no, we’re not taking just about the “poor and homeless.”  We’re also taking about working class and middle-class people:

• Being laid off or furloughed from their jobs
• Having to use up their vacation time or sick leave
• Waiting in lines that stretch for miles to food banks
• Being one paycheck away from missing a mortgage/rent payment
• Having utilities (lights and water) disconnected
• Losing their small businesses, some of which have been in the family for generations

And, let me get this one more thing out.  The Internet is a necessity—it is not a luxury.  Now, I am sure you agree with me that in our technologically advanced society, the internet is necessary for our existence, productivity, and happiness.  And, during this pandemic, the internet allows us to work from home, teach children from home, worship from home, and video chat with each other.  However, it can only do all these things, if we’re fortunate enough to have it.  Long sigh. Pause. Sigh again.

Journal Prompts

• I am grateful for these necessities of life  . . .
• Some of the things that I have been taking from granted are . . .
• I need to declutter and organize my home by  . . .
• I will stop wasting food by . . .
• Here are three ways that I can help those in need . . .
• Draw or doodle a picture that represents the things for which you are grateful 
• Write a poem, short story, or haiku to expressing gratitude for the necessities of life 
• Write an inspiring quote, affirmation, or Bible text to express gratitude for the necessities of life 

“I do more than survive. I pay attention to more than just making it through this day.”

Jennifer Williamson

People (Friends, Family, & Strangers)

Now, one of the most important things that I have learned during this pandemic is the importance of friends, family, and strangers.  And, that is important for me to say because I am an introvert.  I love being alone and I enjoy my own company.  Furthermore, I can spend hours reading a book or writing on my computer and come away rejuvenated and energized.  And, I am so grateful for my tight-knit circle of friends and family who love me and appreciate me for who I am. 

However, they also know that I can be a chatty, stand-up comedienne and a great listener.  I love talking on the phone.  At least once a month, a quick call at night to my friend, Dorette, sometimes last for four or five hours.  And, it is not unusual for me to call my sister, Patsy, several times a day to annoy her with singing a song that I composed just for her.  So, apparently there is a term that describes me well—social introvert.

Well, this social introvert misses her friends, family, co-workers, students, fellow parishioners, and the little girl in church who likes playing on my iPad.  And, yes, I even miss Christy, the grocery clerk at Publix.  Sigh. There will never be enough video chats on Zoom or Facetime to replace human interaction.    

So, at what point in our lives did we forget the necessity and importance of:

• Hugging someone
• Putting an arm of comfort around someone
• Visiting someone in the hospital or nursing home
• Writing to or visiting someone in prison
• Calling elderly parents or grandparents just to say “Hi”
• Chatting with a co-worker about everything and nothing
• Greeting the grocery store clerk and saying, “Thank you”
• Worshipping and fellowshipping with other believers
• Calling rather than texting
• Making small talk at the gas station
• Doing random acts of kindness
• Bringing cookies and donuts to the office
• Eating at the dinner table without staring at our phones and tablets

Journal Prompts

• I am thankful for [add name] in my life because . . .
• The smile on this child’s face [add name] reminds me to . . .
• The honesty expressed by this child [add name] makes me want to . . .
• This person [add name] inspired me to . . .
• I continue to draw strength and inspiration from these people who have passed away [add name] . . .
• List 5 people who you will call this week
• List 2 random acts of kindness that you can do this week
• Draw or doodle the names of people whom you miss

“What can you do to promote world peace? Go home and love your family.”

Mother Teresa

A Better Me

Now, you don’t want to miss this final point of this post.  I want to come out of this pandemic and period of social distancing:

• Stronger
• Wiser
• Healthier
• Balanced
• Contented
• Patient
• Grateful
• Loving

What about you?

So, notice that I didn’t say more productive or wealthier.  Why? Because I am redefining these terms to fit my new paradigm.  Yes, I am working from home and being productive.  However, I will not fall into the trap of putting in extra hours on the computer just because I am anxious about all the things on my to-do-list that did not get finished. 

I am also redefining wealth mainly because the stock market’s hit on my retirement fund and investment portfolio has forced me to think differently. No, I haven’t looked at the numbers in my portfolio. However, I pray that I will still generously share with those less fortunate than me.  So, I will shop less, cook more, and save what I can.

It is scary to say it, but I don’t want to go back to “normal.”  Yes, I crave predictability and I function best with a schedule. However, my schedule must include more time praying, reflecting, and writing.  Additionally, I want my arms and heart to open wider.  And, I want to come out of this focused, humble, and grateful.

Journal Prompts

• What is the lesson that I am supposed to learn during this pandemic ?
• Who do I want to be when this pandemic is over?
• How will I use this time to improve my health?
• With whom do I need to reconcile during this time?
• Who are the toxic people that I need to distance myself from when this is over?
• What hobby do I want to learn or start doing again?
• How will I make time for prayer, mediation, and journaling?
• For whom do I need to pray?
• Write a poem, short story, or haiku to expressing the person you want to become after the pandemic is over 
• Write an inspiring quote, affirmation, or Bible text to focus you on who you want to be 

“Spend more time focusing on who you want to be rather than what you want to have.”

Delores James

Now, It’s Your Turn

So, I hope that you will use some of these journal prompts to go deeper and gain insights about your journey through the pandemic.  And, even if you regularly write in your journal, you can add doodles, drawings, poetry, and affirmations to add more value to your practice.    

The most important thing that you need to get started is a desire to go deeper and a few minutes a day.  So, set aside 15 to 20 minutes each day to write.   Or, you can break the time up between the morning and evening.  For example,  write for 10 minutes in the morning as part of your daily devotion and meditation practice.  And, then write for 10 minutes in the evening before you go to sleep.  For me, twice a day works nicely because different things come to mind.

And remember, you don’t need to buy a fancy journal to get started.  You can write in any notebook.  And, journal writing on your computer, phone, or tablet can also work for well.  Just get started!

1. Write consistently every day or every week 
2. Draw or doodle to express your feelings
3. Write a short poem or haiku
4. Find an inspirational quote, affirmation, or Bible text to express your feelings
5. Use the prompts in this blog as your guide or make up your own topics 
6. Invite at least one person to journal and report back to each other weekly 

We look forward to hearing about your experience with journal writing.  And, you can join the conversation on the Keep It Tight Sisters Facebook Page. 

We also have more than 70 self-care boards for you to follow on Pinterest.

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Keep It Tight Sisters.

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