January 10, 2025 • 20 mins
50 Wellness Journal Prompts
What if a simple journaling practice could drastically improve your well-being? In this episode, we uncover the transformative power of journaling with the guidance of Clara Penrose's 50 wellness prompts. Discover how setting morning intentions can bring clarity and purpose to your day, while creating routines that energize and calm. We'll explore emotional awareness, teaching you to navigate both the highs and lows with grace. As we pivot from scarcity to abundance, Clara’s gratitude prompts will help you cherish life's small joys and shift your perspective to one of positivity and growth.
Our journey continues with insights into integrating well-being into everyday life through intentional reflections. Learn the art of nurturing meaningful connections and fostering optimism amidst stressors. Alongside this, we'll highlight the joy of engaging in physical activities that excite you, mindful eating, and improving sleep quality. Through evening reflections and gratitude for supportive relationships, find out how to create a soothing end-of-day ritual that celebrates successes and prepares you for growth. Join us as we tap into Clara's wisdom to build a personal toolkit of coping strategies that enhance your overall well-being.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hey everyone and welcome to another deep dive.
Today it's all about you.
Speaker 2 (00:04):
Yeah.
Speaker 1 (00:04):
We're going to be unlocking greater well-being,
not with some fancy new app orsome complicated meditation
technique.
Speaker 2 (00:12):
Right.
Speaker 1 (00:12):
Nope, we're going old school journaling, but with a
twist.
Speaker 2 (00:15):
Absolutely.
We're diving deep into 50wellness journal prompts.
A blog post by Clara Penrosefrom listallioncom.
Speaker 1 (00:23):
Okay, so picture this you got your favorite notebook,
a cozy spot and these promptsto guide you.
That's right Towards morningintentions emotional awareness
getting in tune with yourphysical well-being, finding
gratitude even on the toughestdays and reflecting on your
evenings in a whole new light.
Speaker 2 (00:42):
It's really interesting how she breaks down
well-being into these verydistinct categories.
So you're not just journaling,you know.
You're really kind of exploringdifferent facets of yourself,
like self-discovery with a penand paper.
Speaker 1 (00:53):
I love that yeah.
Speaker 2 (00:54):
Okay, let's jump into those morning intentions.
Claire's first prompt askswhat's one positive intention
you want to set for today andhow can you stay focused on it?
Speaker 1 (01:03):
It's like setting your internal GPS for the day.
Speaker 2 (01:05):
Yeah, I love that.
Speaker 1 (01:06):
Instead of just reacting to whatever comes your
way, you're kind of choosing thedirection you want to go in.
Speaker 2 (01:12):
And I think what's really key here is it doesn't
have to be this monumental lifegoal.
You know, it could be as simpleas today.
I'm going to be fully presentwhen I talk to my kids or my
family, or when I talk to mykids or my family, or I'm going
to tackle that one task I'vebeen putting off.
It's about these small shiftsthat can have a ripple effect on
your whole day.
Speaker 1 (01:29):
Right, and that leads perfectly into her next prompt
about creating your idealmorning routine.
I'll admit I used to be a totalnight owl, but when I started
incorporating a few smallchanges, like a quick yoga flow
and actually making time for adecent breakfast, my whole
morning just felt different,like more energized, less
chaotic.
Speaker 2 (01:47):
It's those little rituals right that set the tone.
And the beauty is there's noone size fits all approach.
Clara's prompt encourages youto find what works for you,
whether it's, you know, a quietcup of coffee and listening to
music, or a brisk walk with yourdog.
It's really up to theindividual.
Speaker 1 (02:03):
Now let's get into the emotional awareness prompts.
This is where things get reallyinteresting.
I think we all have a tendencyto brush aside our emotions,
sometimes, just push them downand power through.
But Clara's prompts reallyforce you to sit with those
feelings and understand them.
Speaker 2 (02:19):
It's true, we often try to avoid those uncomfortable
emotions, but her promptreflect on the emotion you felt
most today.
What triggered it and how didyou respond to it?
It's so powerful.
It makes you acknowledge thesefeelings instead of just letting
them kind of simmer under thesurface.
Speaker 1 (02:34):
Totally.
It's like holding up a mirrorto your inner world, and what I
appreciate is that Clara doesn'tshy away from the tougher
emotions, but she also remindsus to embrace those positive
ones, like that prompt aboutreflecting on a moment of
laughter.
Sometimes we just need thatreminder to appreciate the good
stuff right, absolutely.
Speaker 2 (02:52):
Laughter is incredibly powerful.
It shifts our perspective,reduces stress, helps us connect
with others.
Claire's prompt is just a nudgeto seek out those moments of
joy and lightness.
Speaker 1 (03:03):
Okay, so we've talked about setting intentions and
getting in touch with ouremotions, but well-being isn't
just about what's going on inour heads, right?
Speaker 2 (03:10):
No.
Speaker 1 (03:11):
It's about the whole package, mind and body.
Speaker 2 (03:13):
Exactly, and that's where Claire's prompts on
physical well-being come in.
She has one that really hithome for me.
Write about how your body feelstoday.
What is it asking for and howcan you care for it.
I think we're so used topushing through fatigue or
ignoring aches and pains.
This prompt is a reminder toactually listen to our bodies.
Speaker 1 (03:34):
I know I'm definitely guilty of that, yeah, but when
I actually took the time towrite about how my body was
feeling, I realized I wascompletely burnt out.
Wow, I needed rest more thananything.
It's amazing what surfaces whenyou actually pay attention.
Speaker 2 (03:46):
It's like your body's sending you a message and this
prompt helps you decode it.
Maybe it's craving movement,maybe it's telling you to slow
down and rest.
The key is to listen andrespond with kindness.
Speaker 1 (03:57):
And what's great is that Clara doesn't make
self-care feel like a chore.
She sprinkles in prompts aboutthings like your favorite
physical activities andpampering yourself.
It's a reminder that takingcare of your body can be
enjoyable.
Speaker 2 (04:09):
Yes, it's about finding those activities that
energize and nourish you,whether it's a dance class or a
long walk in nature, or evenjust a hot bath with a good book
.
Speaker 1 (04:20):
Now let's talk about gratitude.
I know it sounds cliche, but Ireally believe in the power of
gratitude, and Clara has a wholesection dedicated to it.
Speaker 2 (04:28):
It's more than just a feel-good practice.
There's actual science behindit.
Gratitude has been shown toreduce stress, improve sleep and
even boost our immune systems.
And Clara's prompts give usconcrete ways to cultivate that
sense of appreciation.
Speaker 1 (04:42):
Her first one is a classic Write about three things
you're thankful for today.
How can you express gratitudefor them?
It seems so simple, butsometimes we need that reminder
to appreciate the little thingsright, Like a sunny day or a
good cup of coffee.
Speaker 2 (04:55):
Absolutely.
It's about shifting our focusfrom what we lack to what we
have, and I think that's wherethe prompt about noticing small
joys comes in.
You know, we're so bombardedwith information and stimuli
these days that we often missthose tiny moments of beauty or
delight.
Speaker 1 (05:11):
Totally Like the sound of birds singing or the
smell of freshly baked bread.
Yeah, these prompts encourageus to slow down and really savor
those experiences.
Speaker 2 (05:19):
And there's one prompt in this section that I
think is especially powerfulright now, given just the pace
of life these days.
It's about visualizing your ownpersonal place of peace.
Where would you go in your mindto feel completely calm and
safe?
Speaker 1 (05:33):
Oh, I love that one.
It's like having a mentalescape route when things get
overwhelming.
My place of peace is thissecluded beach I visited once.
Just the sound of the waves andthe feel of the sand it
instantly calms me down.
Speaker 2 (05:45):
It's such a valuable tool for managing stress and
cultivating a sense of innerpeace, and it's something you
can access anytime, anywhere.
Speaker 1 (05:52):
Okay, so we've covered morning intentions
emotional awareness, physicalwell-being and gratitude.
That brings us to the finalcategory evening reflections.
These prompts are all aboutwinding down, reviewing your day
and setting yourself up for arestful night.
Speaker 2 (06:08):
It's about processing the day's experiences and kind
of transitioning from that stateof doing to a state of being.
Speaker 1 (06:15):
One of my favorite prompts in this section is write
about the most meaningfulmoment of your day.
Why did it stand out and howdid it affect you?
It forces you to really thinkabout what truly mattered, even
on those days that just feellike a blur of emails and to-do
lists.
Speaker 2 (06:31):
It's so easy to just go through the motions right
Without really absorbing theexperiences that make up our
lives.
This prompt encourages us topause and appreciate those
moments that truly resonated.
Speaker 1 (06:41):
And it doesn't have to be some grand life altering
event.
It could be a simpleconversation with a friend, a
beautiful sunset or a moment ofquiet reflection.
Speaker 2 (06:50):
Exactly.
It's about finding those gemsof meaning in the everyday.
Speaker 1 (06:54):
Of course, evening reflections aren't just about
the highlights.
Clara also includes promptsabout reflecting on challenges
and how we can learn from them.
It's a reminder that setbacksare a natural part of life and
they often hold valuable lessons.
Speaker 2 (07:07):
It's about reframing those challenges as
opportunities for growth, youknow, rather than seeing them as
failures.
Speaker 1 (07:14):
I think one of the most powerful prompts in this
section is the one aboutreflecting on how you relaxed or
unwound that day.
In our always-on culture, it'sso easy to neglect self-care.
This prompt is a reminder toprioritize activities that help
us de-stress and recharge.
Speaker 2 (07:29):
It's about recognizing that relaxation
isn't a luxury.
It's essential for ourwell-being.
And it looks different foreveryone.
Maybe it's reading a book,spending time with loved ones or
simply taking a few minutes tomeditate.
Speaker 1 (07:41):
All right, so we've covered a lot of ground here.
Speaker 2 (07:42):
We have.
Speaker 1 (07:43):
We've explored morning intentions, emotional
awareness, physical well-being,gratitude and evening
reflections, and these are justa handful of the 50 prompts that
Claire offers in her blog post.
It's a treasure trove ofprompts that can really help you
(08:04):
deepen your self-awareness andcultivate a greater sense of
well-being.
Before we move on to exploreeven more of Clara's insightful
prompts, I'm curious what'sresonated with you the most so
far?
Speaker 2 (08:10):
You know, what really stands out to me is the
emphasis on integratingwell-being practices throughout
the entire day.
It's not just about a morningroutine or an evening wind down.
It's about kind of weavingthose threads of awareness and
intention throughout everyaspect of our lives.
Speaker 1 (08:25):
I love that.
It's about making well-being aconscious choice, moment by
moment.
All right, we'll be right backwith part two for a deep dive
into Clara's 50 wellness journalprompts.
Stay tuned.
Speaker 2 (08:37):
All right, so OK.
So let's dive back into some ofthese prompts.
We were just talking about howClara encourages us to make
well-being a part of our entireday, and there's this one
evening reflection prompt thatreally highlights that.
It asks about how you connectedwith someone that day, not just
like a casual high at thecoffee machine, but a real,
meaningful connection.
Speaker 1 (08:55):
Oh yeah, I almost skipped over that one.
Speaker 2 (08:57):
At first I was like well, I talk to people all day
long, Right.
Speaker 1 (08:59):
But then I realized, like I'm often so focused on
tasks and to-do lists that Idon't always take the time to
really connect on a deeper level.
Speaker 2 (09:07):
Exactly.
It's so easy to just go throughthe motions without really
being present.
This prompt is a nudge to bemore intentional about nurturing
those relationships that matter, and it goes beyond just
romantic relationships.
Speaker 1 (09:19):
It could be a heartfelt conversation with a
friend quality time with yourkids, or even just really
listening to a co-worker who'shaving a rough day.
I love that.
It's a reminder that connectionis a crucial part of well-being
.
Okay, let's switch gears andhead back to the morning
intentions category.
There are a couple of promptsin that section that really
intrigued me.
Speaker 2 (09:38):
One that stood out to me was describe something
you're excited about that day,Not just what you have to do,
but what brings you a sense ofjoy or anticipation.
It's like a little dose ofoptimism to start your day.
Speaker 1 (09:49):
That's so smart, I think we often get caught up in
the dread of the day the traffic, the deadlines, the
never-ending to-do list.
This prompt forces you to shiftyour focus to something
positive, and it doesn't have tobe some big event.
It could be as simple as likelooking forward to trying a new
recipe for dinner or catching upwith a friend after work.
Speaker 2 (10:09):
Exactly, it's about finding those little sparks of
joy that can make even the mostmundane day feel a little
brighter.
And then, on the flip side,there's a prompt about
anticipating a challenge youmight face that day and how you
can prepare for it.
Speaker 1 (10:23):
Yeah, the pregame pep talk.
I think this one's especiallyhelpful for people who tend to
get anxious or overwhelmedeasily.
Speaker 2 (10:30):
It's about being proactive rather than reactive.
Instead of letting thosepotential challenges loom over
you, you're taking control anddeveloping a plan.
Like it's like mentallyrehearsing for a difficult
conversation or a stressfulpresentation.
Speaker 1 (10:44):
And sometimes just having that plan in place even
you don't end up needing it canreduce anxiety and boost your
confidence.
Speaker 2 (10:51):
For sure.
Ok, let's move on to theemotional awareness category.
We talked earlier about howthese prompts encourage us to
kind of sit with our emotions,both the good and the bad, and
there's one in particular that Ithink is so relevant for anyone
who struggles with stress oroverwhelm.
It asks you to write about arecent moment when you felt
overwhelmed and then reflect onwhat helped you to get through
(11:14):
it.
Speaker 1 (11:15):
That's a powerful one .
It's not about dwelling on thenegative, but rather about
recognizing your resilience.
Speaker 2 (11:20):
Right.
Speaker 1 (11:21):
What tools or strategies did you use to cope?
Maybe it was talking to afriend taking a break or
practicing some deep breathingexercises.
Speaker 2 (11:29):
Yeah, it's like building your own personal
toolkit for navigating thosetough emotional moments.
And then there's the promptabout reflecting on a moment of
peace you experienced that week.
It's so easy to let thosemoments kind of slip by
unnoticed, but this promptencourages you to really savor
them.
Speaker 1 (11:45):
It's about training yourself to notice and
appreciate those pockets of calmamidst the chaos.
And again, it doesn't have tobe some grand meditation retreat
it could be as simple asenjoying a cup of tea in silence
or taking a few minutes tolisten to your favorite music.
Speaker 2 (12:01):
Right, exactly.
All right.
Let's talk about those physicalwell-being prompts.
I'm always up for finding newways to prioritize self-care you
do.
There's one here that caught myeye.
It asks you to describe yourfavorite physical activity and
how it makes you feel.
I think sometimes we get socaught up in the shoulds of
exercise you know I should berunning marathons or I should be
(12:21):
doing CrossFit that we forgetabout the joy of movement.
Speaker 1 (12:25):
Oh, I know exactly what you mean.
I used to force myself to go tothe gym, even when I hated it.
It wasn't until I discovereddance classes that I realized
how much fun exercise couldactually be.
Speaker 2 (12:35):
That's the key, isn't it?
Finding activities that lightyou up, that make you want to
move your body, and it doesn'thave to be some intense workout.
It could be gardening, hiking,swimming or even just playing
with your kids.
Speaker 1 (12:47):
And speaking of being mindful, there's another prompt
that focuses on what you atefor your last meal, not in a
calorie counting, diet-obsessedway, but more about paying
attention to how the food madeyou feel.
Speaker 2 (12:57):
Right, it's about cultivating that mind-body
connection when it comes to food.
Were you truly hungry?
Did the food nourish you?
How did you feel afterward?
Energetic, sluggish.
Speaker 1 (13:08):
It's so easy to eat mindlessly, especially when
we're busy or stressed.
This prompt encourages us toslow down and really savor our
meals, to become more aware ofour eating habits.
Speaker 2 (13:18):
Well, and in a world where we're constantly bombarded
with messages about what weshould and shouldn't eat, you
know, it's a refreshing reminderto tune into our own bodies and
trust our own intuition.
Speaker 1 (13:28):
Now there's one more prompt in this category that I
think is absolutely essential intoday's world yeah, Reflecting
on your sleep habits.
Speaker 2 (13:35):
Ah yes, sleep, the foundation of well-being.
Speaker 1 (13:38):
Yes.
Speaker 2 (13:39):
It's so often neglected, but it's crucial for
our physical and mental health.
Speaker 1 (13:43):
This prompt isn't about shaming anyone for not
getting eight hours every night.
It's more about creatingawareness around your sleep
patterns.
Are you getting enough rest?
Is the quality of your sleepgood?
Are you waking up feelingrefreshed or groggy?
Speaker 2 (13:57):
It's about recognizing that sleep is an
investment in your well-being,not a luxury, and it's something
you can actively improve bycreating a relaxing bedtime
routine, minimizing screen timebefore bed and making sure your
bedroom is conducive to sleep.
Speaker 1 (14:12):
Absolutely Okay.
Let's move on to the gratitudeand positivity category.
I'm always up for a dose ofoptimism.
Speaker 2 (14:17):
Me too, and Clara's prompts offer some really
creative ways to cultivate thatsense of gratitude.
One that I particularly likeasks you to reflect on a moment
that brought you joy that week.
It's like taking a mentalsnapshot of those happy moments
so you can kind of revisit themwhenever you need a mood boost.
Speaker 1 (14:34):
I love that it's so easy to let those happy moments
kind of fade into the backgroundnoise of everyday life.
This prompt helps us bring theminto focus and really savor
them.
Speaker 2 (14:43):
And then there's the prompt about thinking about
someone who inspires you andreflecting on the qualities you
admire in them.
Speaker 1 (14:50):
That's a good one.
It's like asking yourself whatkind of person do I want to be?
We all have role models,whether it's someone we know
personally or a public figure weadmire.
This prompt encourages us tolearn from their example and
strive to cultivate thosepositive qualities within
ourselves.
Speaker 2 (15:06):
Yeah, it's about identifying the values and
traits that resonate with us andusing them as a guidepost on
our own journey.
Speaker 1 (15:13):
And, speaking of journeys, there's a prompt that
focuses on a recentaccomplishment you're proud of.
It's so easy to get caught upin striving for the next goal
that we forget to celebrate ourwins along the way.
Speaker 2 (15:24):
It's about acknowledging our progress and
giving ourselves credit for theeffort we've put in.
Whether it's a big work project, a personal milestone or simply
making it through a tough week,it's important to take a moment
to appreciate how far we'vecome.
Speaker 1 (15:37):
There's also a prompt about reflecting on your
connection to nature.
I think we all intuitively knowthat spending time in nature is
good for us, but this promptencourages us to really explore
that connection.
Speaker 2 (15:50):
It's about appreciating the beauty and
wonder of the natural world andrecognizing its power to soothe
and restore us.
Whether it's a walk in the park, a hike in the mountains or
simply sitting in your backyardand listening to the birds sing,
you know nature has a way ofcalming our minds and nourishing
our souls.
Speaker 1 (16:09):
And then there's a prompt about expressing
gratitude for the support of afriend or loved one.
In our individualistic society,it's easy to forget how much we
rely on others.
This prompt is a reminder toappreciate those who have our
backs and to express ourgratitude for their presence in
our lives.
Speaker 2 (16:25):
It's about recognizing the importance of
community and connection andacknowledging the people who
make our lives richer and morefulfilling.
Speaker 1 (16:31):
We've covered so many great prompts already, but
there are still more gems touncover in Clara's post.
We'll delve into the remainingevening reflection prompts and
wrap up our deep dive.
After a quick break, Stay withus.
We're back for the final partof our deep dive into Clara
Penrose's 50 Wellness Journalprompts.
We're going to be wrappingthings up with those remaining
(16:53):
evening reflection prompts.
I have to say these might be myfavorite ones.
Speaker 2 (16:57):
Yeah, I think these evening reflection prompts
really capture that sense ofwinding down, you know, taking
stock of the day.
Speaker 1 (17:04):
They're almost like a little ritual for transitioning
from the busyness of the day tothat state of peace and
reflection exactly, and one thatI've found incredibly helpful
is a prompt that asks you toreflect on how the day went like
.
What went well, what would youdo differently tomorrow?
It's so easy to just collapseinto bed at the end of the day
without really processing whathappened it's like debriefing
with yourself you allows you tocelebrate those small wins,
(17:28):
identify areas for growth andset those intentions for the
following day.
Speaker 2 (17:32):
It's just a powerful way to create a sense of closure
and learn from your experiences.
Speaker 1 (17:37):
Oh, I love that.
It's like turning your day intoa learning opportunity.
And, speaking of learning,there's that prompt about
reflecting on something new youlearned that day.
Speaker 2 (17:46):
Yes, it's a reminder that learning doesn't have to be
confined to a classroom or atextbook.
Right, right, it can happen inthe most unexpected places A
conversation with a friend, anarticle you read online, or even
a mistake that you made.
Speaker 1 (17:59):
It's about approaching life with a sense of
curiosity and being open to newperspectives and experiences.
Speaker 2 (18:05):
And then there's the prompt about acknowledging
something you're proud ofaccomplishing that day.
It's so easy to get caught upon what we didn't get done or
what we could have done better.
This prompt is a nudge tocelebrate our wins, no matter
how small.
Speaker 1 (18:18):
I think it's especially important to do this
when we're feeling discouragedor overwhelmed.
You know yeah it's a reminderthat we are capable and that we
are making progress, even ifit's not always obvious.
Speaker 2 (18:29):
Absolutely.
It's about cultivating thatsense of self-efficacy and
recognizing our own strength andresilience.
Speaker 1 (18:36):
And finally, we come to what might be my all-time
favorite evening reflectionprompt, reflecting on how you
relaxed or unwound that day.
Speaker 2 (18:45):
Oh yeah, this is a crucial one, especially in our
culture that often glorifiesbusyness and productivity.
You know, it's a reminder thattaking time for ourselves is not
selfish.
It's essential for ourwell-being.
Speaker 1 (18:57):
Absolutely, and it doesn't have to be some grand
spa day or a weekend getaway.
It could be as simple asreading a book, taking a bath,
listening to music or spendingtime with loved ones.
Speaker 2 (19:06):
The key is to find those activities that help you
de-stress, recharge andreconnect with yourself.
Speaker 1 (19:12):
Well, I think we've officially made our way through
all 50 of Clara's WellnessJournal prompts.
It's been an inspiring journeyand I'm feeling very motivated
to incorporate some of theseinto my own journaling practice.
Speaker 2 (19:22):
Me too.
It's really amazing how just afew simple prompts can spark so
much self-reflection and insight.
Speaker 1 (19:28):
And remember.
These 50 prompts are just astarting point.
Speaker 2 (19:31):
Yeah.
Speaker 1 (19:32):
The beauty of journaling is that it's a
completely personal practice.
You know, experiment, exploreand find what works for you.
Speaker 2 (19:39):
Exactly.
There's no right or wrong wayto do it.
The most important thing is tomake it a regular practice that
supports your own unique journey.
Speaker 1 (19:47):
So, as we wrap up our deep dive, we'd love to hear
from you which prompt resonatedwith you the most and why.
Head over to our website orsocial media and share your
thoughts.
Until next time, keep exploring, keep learning and keep diving
deep.
Speaker 2 (20:00):
Sounds good.
Hey everyone and welcome to another deep dive.
Today it's all about you.
Speaker 2 (00:04):
Yeah.
Speaker 1 (00:04):
We're going to be unlocking greater well-being,
not with some fancy new app orsome complicated meditation
technique.
Speaker 2 (00:12):
Right.
Speaker 1 (00:12):
Nope, we're going old school journaling, but with a
twist.
Speaker 2 (00:15):
Absolutely.
We're diving deep into 50wellness journal prompts.
A blog post by Clara Penrosefrom listallioncom.
Speaker 1 (00:23):
Okay, so picture this you got your favorite notebook,
a cozy spot and these promptsto guide you.
That's right Towards morningintentions emotional awareness
getting in tune with yourphysical well-being, finding
gratitude even on the toughestdays and reflecting on your
evenings in a whole new light.
Speaker 2 (00:42):
It's really interesting how she breaks down
well-being into these verydistinct categories.
So you're not just journaling,you know.
You're really kind of exploringdifferent facets of yourself,
like self-discovery with a penand paper.
Speaker 1 (00:53):
I love that yeah.
Speaker 2 (00:54):
Okay, let's jump into those morning intentions.
Claire's first prompt askswhat's one positive intention
you want to set for today andhow can you stay focused on it?
Speaker 1 (01:03):
It's like setting your internal GPS for the day.
Speaker 2 (01:05):
Yeah, I love that.
Speaker 1 (01:06):
Instead of just reacting to whatever comes your
way, you're kind of choosing thedirection you want to go in.
Speaker 2 (01:12):
And I think what's really key here is it doesn't
have to be this monumental lifegoal.
You know, it could be as simpleas today.
I'm going to be fully presentwhen I talk to my kids or my
family, or when I talk to mykids or my family, or I'm going
to tackle that one task I'vebeen putting off.
It's about these small shiftsthat can have a ripple effect on
your whole day.
Speaker 1 (01:29):
Right, and that leads perfectly into her next prompt
about creating your idealmorning routine.
I'll admit I used to be a totalnight owl, but when I started
incorporating a few smallchanges, like a quick yoga flow
and actually making time for adecent breakfast, my whole
morning just felt different,like more energized, less
chaotic.
Speaker 2 (01:47):
It's those little rituals right that set the tone.
And the beauty is there's noone size fits all approach.
Clara's prompt encourages youto find what works for you,
whether it's, you know, a quietcup of coffee and listening to
music, or a brisk walk with yourdog.
It's really up to theindividual.
Speaker 1 (02:03):
Now let's get into the emotional awareness prompts.
This is where things get reallyinteresting.
I think we all have a tendencyto brush aside our emotions,
sometimes, just push them downand power through.
But Clara's prompts reallyforce you to sit with those
feelings and understand them.
Speaker 2 (02:19):
It's true, we often try to avoid those uncomfortable
emotions, but her promptreflect on the emotion you felt
most today.
What triggered it and how didyou respond to it?
It's so powerful.
It makes you acknowledge thesefeelings instead of just letting
them kind of simmer under thesurface.
Speaker 1 (02:34):
Totally.
It's like holding up a mirrorto your inner world, and what I
appreciate is that Clara doesn'tshy away from the tougher
emotions, but she also remindsus to embrace those positive
ones, like that prompt aboutreflecting on a moment of
laughter.
Sometimes we just need thatreminder to appreciate the good
stuff right, absolutely.
Speaker 2 (02:52):
Laughter is incredibly powerful.
It shifts our perspective,reduces stress, helps us connect
with others.
Claire's prompt is just a nudgeto seek out those moments of
joy and lightness.
Speaker 1 (03:03):
Okay, so we've talked about setting intentions and
getting in touch with ouremotions, but well-being isn't
just about what's going on inour heads, right?
Speaker 2 (03:10):
No.
Speaker 1 (03:11):
It's about the whole package, mind and body.
Speaker 2 (03:13):
Exactly, and that's where Claire's prompts on
physical well-being come in.
She has one that really hithome for me.
Write about how your body feelstoday.
What is it asking for and howcan you care for it.
I think we're so used topushing through fatigue or
ignoring aches and pains.
This prompt is a reminder toactually listen to our bodies.
Speaker 1 (03:34):
I know I'm definitely guilty of that, yeah, but when
I actually took the time towrite about how my body was
feeling, I realized I wascompletely burnt out.
Wow, I needed rest more thananything.
It's amazing what surfaces whenyou actually pay attention.
Speaker 2 (03:46):
It's like your body's sending you a message and this
prompt helps you decode it.
Maybe it's craving movement,maybe it's telling you to slow
down and rest.
The key is to listen andrespond with kindness.
Speaker 1 (03:57):
And what's great is that Clara doesn't make
self-care feel like a chore.
She sprinkles in prompts aboutthings like your favorite
physical activities andpampering yourself.
It's a reminder that takingcare of your body can be
enjoyable.
Speaker 2 (04:09):
Yes, it's about finding those activities that
energize and nourish you,whether it's a dance class or a
long walk in nature, or evenjust a hot bath with a good book
.
Speaker 1 (04:20):
Now let's talk about gratitude.
I know it sounds cliche, but Ireally believe in the power of
gratitude, and Clara has a wholesection dedicated to it.
Speaker 2 (04:28):
It's more than just a feel-good practice.
There's actual science behindit.
Gratitude has been shown toreduce stress, improve sleep and
even boost our immune systems.
And Clara's prompts give usconcrete ways to cultivate that
sense of appreciation.
Speaker 1 (04:42):
Her first one is a classic Write about three things
you're thankful for today.
How can you express gratitudefor them?
It seems so simple, butsometimes we need that reminder
to appreciate the little thingsright, Like a sunny day or a
good cup of coffee.
Speaker 2 (04:55):
Absolutely.
It's about shifting our focusfrom what we lack to what we
have, and I think that's wherethe prompt about noticing small
joys comes in.
You know, we're so bombardedwith information and stimuli
these days that we often missthose tiny moments of beauty or
delight.
Speaker 1 (05:11):
Totally Like the sound of birds singing or the
smell of freshly baked bread.
Yeah, these prompts encourageus to slow down and really savor
those experiences.
Speaker 2 (05:19):
And there's one prompt in this section that I
think is especially powerfulright now, given just the pace
of life these days.
It's about visualizing your ownpersonal place of peace.
Where would you go in your mindto feel completely calm and
safe?
Speaker 1 (05:33):
Oh, I love that one.
It's like having a mentalescape route when things get
overwhelming.
My place of peace is thissecluded beach I visited once.
Just the sound of the waves andthe feel of the sand it
instantly calms me down.
Speaker 2 (05:45):
It's such a valuable tool for managing stress and
cultivating a sense of innerpeace, and it's something you
can access anytime, anywhere.
Speaker 1 (05:52):
Okay, so we've covered morning intentions
emotional awareness, physicalwell-being and gratitude.
That brings us to the finalcategory evening reflections.
These prompts are all aboutwinding down, reviewing your day
and setting yourself up for arestful night.
Speaker 2 (06:08):
It's about processing the day's experiences and kind
of transitioning from that stateof doing to a state of being.
Speaker 1 (06:15):
One of my favorite prompts in this section is write
about the most meaningfulmoment of your day.
Why did it stand out and howdid it affect you?
It forces you to really thinkabout what truly mattered, even
on those days that just feellike a blur of emails and to-do
lists.
Speaker 2 (06:31):
It's so easy to just go through the motions right
Without really absorbing theexperiences that make up our
lives.
This prompt encourages us topause and appreciate those
moments that truly resonated.
Speaker 1 (06:41):
And it doesn't have to be some grand life altering
event.
It could be a simpleconversation with a friend, a
beautiful sunset or a moment ofquiet reflection.
Speaker 2 (06:50):
Exactly.
It's about finding those gemsof meaning in the everyday.
Speaker 1 (06:54):
Of course, evening reflections aren't just about
the highlights.
Clara also includes promptsabout reflecting on challenges
and how we can learn from them.
It's a reminder that setbacksare a natural part of life and
they often hold valuable lessons.
Speaker 2 (07:07):
It's about reframing those challenges as
opportunities for growth, youknow, rather than seeing them as
failures.
Speaker 1 (07:14):
I think one of the most powerful prompts in this
section is the one aboutreflecting on how you relaxed or
unwound that day.
In our always-on culture, it'sso easy to neglect self-care.
This prompt is a reminder toprioritize activities that help
us de-stress and recharge.
Speaker 2 (07:29):
It's about recognizing that relaxation
isn't a luxury.
It's essential for ourwell-being.
And it looks different foreveryone.
Maybe it's reading a book,spending time with loved ones or
simply taking a few minutes tomeditate.
Speaker 1 (07:41):
All right, so we've covered a lot of ground here.
Speaker 2 (07:42):
We have.
Speaker 1 (07:43):
We've explored morning intentions, emotional
awareness, physical well-being,gratitude and evening
reflections, and these are justa handful of the 50 prompts that
Claire offers in her blog post.
It's a treasure trove ofprompts that can really help you
(08:04):
deepen your self-awareness andcultivate a greater sense of
well-being.
Before we move on to exploreeven more of Clara's insightful
prompts, I'm curious what'sresonated with you the most so
far?
Speaker 2 (08:10):
You know, what really stands out to me is the
emphasis on integratingwell-being practices throughout
the entire day.
It's not just about a morningroutine or an evening wind down.
It's about kind of weavingthose threads of awareness and
intention throughout everyaspect of our lives.
Speaker 1 (08:25):
I love that.
It's about making well-being aconscious choice, moment by
moment.
All right, we'll be right backwith part two for a deep dive
into Clara's 50 wellness journalprompts.
Stay tuned.
Speaker 2 (08:37):
All right, so OK.
So let's dive back into some ofthese prompts.
We were just talking about howClara encourages us to make
well-being a part of our entireday, and there's this one
evening reflection prompt thatreally highlights that.
It asks about how you connectedwith someone that day, not just
like a casual high at thecoffee machine, but a real,
meaningful connection.
Speaker 1 (08:55):
Oh yeah, I almost skipped over that one.
Speaker 2 (08:57):
At first I was like well, I talk to people all day
long, Right.
Speaker 1 (08:59):
But then I realized, like I'm often so focused on
tasks and to-do lists that Idon't always take the time to
really connect on a deeper level.
Speaker 2 (09:07):
Exactly.
It's so easy to just go throughthe motions without really
being present.
This prompt is a nudge to bemore intentional about nurturing
those relationships that matter, and it goes beyond just
romantic relationships.
Speaker 1 (09:19):
It could be a heartfelt conversation with a
friend quality time with yourkids, or even just really
listening to a co-worker who'shaving a rough day.
I love that.
It's a reminder that connectionis a crucial part of well-being
.
Okay, let's switch gears andhead back to the morning
intentions category.
There are a couple of promptsin that section that really
intrigued me.
Speaker 2 (09:38):
One that stood out to me was describe something
you're excited about that day,Not just what you have to do,
but what brings you a sense ofjoy or anticipation.
It's like a little dose ofoptimism to start your day.
Speaker 1 (09:49):
That's so smart, I think we often get caught up in
the dread of the day the traffic, the deadlines, the
never-ending to-do list.
This prompt forces you to shiftyour focus to something
positive, and it doesn't have tobe some big event.
It could be as simple as likelooking forward to trying a new
recipe for dinner or catching upwith a friend after work.
Speaker 2 (10:09):
Exactly, it's about finding those little sparks of
joy that can make even the mostmundane day feel a little
brighter.
And then, on the flip side,there's a prompt about
anticipating a challenge youmight face that day and how you
can prepare for it.
Speaker 1 (10:23):
Yeah, the pregame pep talk.
I think this one's especiallyhelpful for people who tend to
get anxious or overwhelmedeasily.
Speaker 2 (10:30):
It's about being proactive rather than reactive.
Instead of letting thosepotential challenges loom over
you, you're taking control anddeveloping a plan.
Like it's like mentallyrehearsing for a difficult
conversation or a stressfulpresentation.
Speaker 1 (10:44):
And sometimes just having that plan in place even
you don't end up needing it canreduce anxiety and boost your
confidence.
Speaker 2 (10:51):
For sure.
Ok, let's move on to theemotional awareness category.
We talked earlier about howthese prompts encourage us to
kind of sit with our emotions,both the good and the bad, and
there's one in particular that Ithink is so relevant for anyone
who struggles with stress oroverwhelm.
It asks you to write about arecent moment when you felt
overwhelmed and then reflect onwhat helped you to get through
(11:14):
it.
Speaker 1 (11:15):
That's a powerful one .
It's not about dwelling on thenegative, but rather about
recognizing your resilience.
Speaker 2 (11:20):
Right.
Speaker 1 (11:21):
What tools or strategies did you use to cope?
Maybe it was talking to afriend taking a break or
practicing some deep breathingexercises.
Speaker 2 (11:29):
Yeah, it's like building your own personal
toolkit for navigating thosetough emotional moments.
And then there's the promptabout reflecting on a moment of
peace you experienced that week.
It's so easy to let thosemoments kind of slip by
unnoticed, but this promptencourages you to really savor
them.
Speaker 1 (11:45):
It's about training yourself to notice and
appreciate those pockets of calmamidst the chaos.
And again, it doesn't have tobe some grand meditation retreat
it could be as simple asenjoying a cup of tea in silence
or taking a few minutes tolisten to your favorite music.
Speaker 2 (12:01):
Right, exactly.
All right.
Let's talk about those physicalwell-being prompts.
I'm always up for finding newways to prioritize self-care you
do.
There's one here that caught myeye.
It asks you to describe yourfavorite physical activity and
how it makes you feel.
I think sometimes we get socaught up in the shoulds of
exercise you know I should berunning marathons or I should be
(12:21):
doing CrossFit that we forgetabout the joy of movement.
Speaker 1 (12:25):
Oh, I know exactly what you mean.
I used to force myself to go tothe gym, even when I hated it.
It wasn't until I discovereddance classes that I realized
how much fun exercise couldactually be.
Speaker 2 (12:35):
That's the key, isn't it?
Finding activities that lightyou up, that make you want to
move your body, and it doesn'thave to be some intense workout.
It could be gardening, hiking,swimming or even just playing
with your kids.
Speaker 1 (12:47):
And speaking of being mindful, there's another prompt
that focuses on what you atefor your last meal, not in a
calorie counting, diet-obsessedway, but more about paying
attention to how the food madeyou feel.
Speaker 2 (12:57):
Right, it's about cultivating that mind-body
connection when it comes to food.
Were you truly hungry?
Did the food nourish you?
How did you feel afterward?
Energetic, sluggish.
Speaker 1 (13:08):
It's so easy to eat mindlessly, especially when
we're busy or stressed.
This prompt encourages us toslow down and really savor our
meals, to become more aware ofour eating habits.
Speaker 2 (13:18):
Well, and in a world where we're constantly bombarded
with messages about what weshould and shouldn't eat, you
know, it's a refreshing reminderto tune into our own bodies and
trust our own intuition.
Speaker 1 (13:28):
Now there's one more prompt in this category that I
think is absolutely essential intoday's world yeah, Reflecting
on your sleep habits.
Speaker 2 (13:35):
Ah yes, sleep, the foundation of well-being.
Speaker 1 (13:38):
Yes.
Speaker 2 (13:39):
It's so often neglected, but it's crucial for
our physical and mental health.
Speaker 1 (13:43):
This prompt isn't about shaming anyone for not
getting eight hours every night.
It's more about creatingawareness around your sleep
patterns.
Are you getting enough rest?
Is the quality of your sleepgood?
Are you waking up feelingrefreshed or groggy?
Speaker 2 (13:57):
It's about recognizing that sleep is an
investment in your well-being,not a luxury, and it's something
you can actively improve bycreating a relaxing bedtime
routine, minimizing screen timebefore bed and making sure your
bedroom is conducive to sleep.
Speaker 1 (14:12):
Absolutely Okay.
Let's move on to the gratitudeand positivity category.
I'm always up for a dose ofoptimism.
Speaker 2 (14:17):
Me too, and Clara's prompts offer some really
creative ways to cultivate thatsense of gratitude.
One that I particularly likeasks you to reflect on a moment
that brought you joy that week.
It's like taking a mentalsnapshot of those happy moments
so you can kind of revisit themwhenever you need a mood boost.
Speaker 1 (14:34):
I love that it's so easy to let those happy moments
kind of fade into the backgroundnoise of everyday life.
This prompt helps us bring theminto focus and really savor
them.
Speaker 2 (14:43):
And then there's the prompt about thinking about
someone who inspires you andreflecting on the qualities you
admire in them.
Speaker 1 (14:50):
That's a good one.
It's like asking yourself whatkind of person do I want to be?
We all have role models,whether it's someone we know
personally or a public figure weadmire.
This prompt encourages us tolearn from their example and
strive to cultivate thosepositive qualities within
ourselves.
Speaker 2 (15:06):
Yeah, it's about identifying the values and
traits that resonate with us andusing them as a guidepost on
our own journey.
Speaker 1 (15:13):
And, speaking of journeys, there's a prompt that
focuses on a recentaccomplishment you're proud of.
It's so easy to get caught upin striving for the next goal
that we forget to celebrate ourwins along the way.
Speaker 2 (15:24):
It's about acknowledging our progress and
giving ourselves credit for theeffort we've put in.
Whether it's a big work project, a personal milestone or simply
making it through a tough week,it's important to take a moment
to appreciate how far we'vecome.
Speaker 1 (15:37):
There's also a prompt about reflecting on your
connection to nature.
I think we all intuitively knowthat spending time in nature is
good for us, but this promptencourages us to really explore
that connection.
Speaker 2 (15:50):
It's about appreciating the beauty and
wonder of the natural world andrecognizing its power to soothe
and restore us.
Whether it's a walk in the park, a hike in the mountains or
simply sitting in your backyardand listening to the birds sing,
you know nature has a way ofcalming our minds and nourishing
our souls.
Speaker 1 (16:09):
And then there's a prompt about expressing
gratitude for the support of afriend or loved one.
In our individualistic society,it's easy to forget how much we
rely on others.
This prompt is a reminder toappreciate those who have our
backs and to express ourgratitude for their presence in
our lives.
Speaker 2 (16:25):
It's about recognizing the importance of
community and connection andacknowledging the people who
make our lives richer and morefulfilling.
Speaker 1 (16:31):
We've covered so many great prompts already, but
there are still more gems touncover in Clara's post.
We'll delve into the remainingevening reflection prompts and
wrap up our deep dive.
After a quick break, Stay withus.
We're back for the final partof our deep dive into Clara
Penrose's 50 Wellness Journalprompts.
We're going to be wrappingthings up with those remaining
(16:53):
evening reflection prompts.
I have to say these might be myfavorite ones.
Speaker 2 (16:57):
Yeah, I think these evening reflection prompts
really capture that sense ofwinding down, you know, taking
stock of the day.
Speaker 1 (17:04):
They're almost like a little ritual for transitioning
from the busyness of the day tothat state of peace and
reflection exactly, and one thatI've found incredibly helpful
is a prompt that asks you toreflect on how the day went like
.
What went well, what would youdo differently tomorrow?
It's so easy to just collapseinto bed at the end of the day
without really processing whathappened it's like debriefing
with yourself you allows you tocelebrate those small wins,
(17:28):
identify areas for growth andset those intentions for the
following day.
Speaker 2 (17:32):
It's just a powerful way to create a sense of closure
and learn from your experiences.
Speaker 1 (17:37):
Oh, I love that.
It's like turning your day intoa learning opportunity.
And, speaking of learning,there's that prompt about
reflecting on something new youlearned that day.
Speaker 2 (17:46):
Yes, it's a reminder that learning doesn't have to be
confined to a classroom or atextbook.
Right, right, it can happen inthe most unexpected places A
conversation with a friend, anarticle you read online, or even
a mistake that you made.
Speaker 1 (17:59):
It's about approaching life with a sense of
curiosity and being open to newperspectives and experiences.
Speaker 2 (18:05):
And then there's the prompt about acknowledging
something you're proud ofaccomplishing that day.
It's so easy to get caught upon what we didn't get done or
what we could have done better.
This prompt is a nudge tocelebrate our wins, no matter
how small.
Speaker 1 (18:18):
I think it's especially important to do this
when we're feeling discouragedor overwhelmed.
You know yeah it's a reminderthat we are capable and that we
are making progress, even ifit's not always obvious.
Speaker 2 (18:29):
Absolutely.
It's about cultivating thatsense of self-efficacy and
recognizing our own strength andresilience.
Speaker 1 (18:36):
And finally, we come to what might be my all-time
favorite evening reflectionprompt, reflecting on how you
relaxed or unwound that day.
Speaker 2 (18:45):
Oh yeah, this is a crucial one, especially in our
culture that often glorifiesbusyness and productivity.
You know, it's a reminder thattaking time for ourselves is not
selfish.
It's essential for ourwell-being.
Speaker 1 (18:57):
Absolutely, and it doesn't have to be some grand
spa day or a weekend getaway.
It could be as simple asreading a book, taking a bath,
listening to music or spendingtime with loved ones.
Speaker 2 (19:06):
The key is to find those activities that help you
de-stress, recharge andreconnect with yourself.
Speaker 1 (19:12):
Well, I think we've officially made our way through
all 50 of Clara's WellnessJournal prompts.
It's been an inspiring journeyand I'm feeling very motivated
to incorporate some of theseinto my own journaling practice.
Speaker 2 (19:22):
Me too.
It's really amazing how just afew simple prompts can spark so
much self-reflection and insight.
Speaker 1 (19:28):
And remember.
These 50 prompts are just astarting point.
Speaker 2 (19:31):
Yeah.
Speaker 1 (19:32):
The beauty of journaling is that it's a
completely personal practice.
You know, experiment, exploreand find what works for you.
Speaker 2 (19:39):
Exactly.
There's no right or wrong wayto do it.
The most important thing is tomake it a regular practice that
supports your own unique journey.
Speaker 1 (19:47):
So, as we wrap up our deep dive, we'd love to hear
from you which prompt resonatedwith you the most and why.
Head over to our website orsocial media and share your
thoughts.
Until next time, keep exploring, keep learning and keep diving
deep.
Speaker 2 (20:00):
Sounds good.
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