Have you ever really wanted to journal about something but couldn’t quite find the words? Yes, sometimes this is an issue with perfectionism, but other times it is deeper than that. Self-expression is hard! In moments like these, you need journal prompts for clarity.
These prompts are different than regular personal organization prompts. When the cat’s got your tongue, you need something that goes beyond words. You need art.
Why Art Prompts Work for Clarity
Visualization is not just woo-woo magic. There is some legit science behind why focusing on visuals is so powerful. One study in the BMJ Open Medical Journal noted that “Art Therapy reflects the often wordless, visual, and sensory nature of [trauma]”.
AKA you can’t always put your exact feelings into words.
Real self-expression requires all kinds of art. We all love a good journal writing session, but you also need to draw, dance, sing, etc. Healing comes in all forms! Now, you might not be able to put choreography into your journal. But you can 100% make creative pages.
3 Journal Prompts for Clarity
Art prompts are nothing new on Write Your Wellness. It’s nice to have time to let your mind wander and just create.
What makes these journal prompts for clarity different, is that they have a goal. Each of these visual prompts is meant to draw out whatever it is that is holding you up. If you need help identifying an emotion, connecting the dots, or letting go – these prompts are for you.
Emotion Map
Remember in Lilo and Stitch where Lilo draws a map of Stitch’s anger? You can do that for yourself. Thankfully, you likely have a little more emotional nuance than experiment 626. That said, you need a more elevated map.
On the center of your page, draw a large outline of yourself. No need to get too fancy. Actually, don’t. You’ll be adding to this doodle soon and want to leave as much space as possible.
Take a second to relax after you make your drawing. You could also try doing a body scan. See if you can identify at least 1 emotion you are experiencing at the moment. Then, assign that feeling a color. Repeat this over and over until you think you’ve covered everything.
Now pretend you are a map maker. Color in your outline to represent where each feeling is located in your actual body. Is the anger in your gut, throat, hands, or somewhere else? Are some of the emotions floating outside of your body rather than inside? Whatever feels right IS right. Map away!
How This Helps
One of the major problems with most journal prompts is that they are super intellectualized. Asking questions like “why” forces you into your head. This is not great for those of us who don’t always feel connected to our bodies.
Helpful journal prompts for clarity need to redirect you to your instincts. Emotion maps do just that. For some, it might be the first time that you ever realized how different emotions tend to linger in your body. Over time, you’ll see how your unique body handles different feelings. Talk about clarity!
Detective Boards
Whenever your emotions are a true mystery, it’s time to play detective. We’re talking cork boards with red string, pinned suspect photos, and a collection of leads. Make your lack of clarity the ultimate whodunit.
It doesn’t matter where you start. Just identify one loose thread going on inside your mind and find a way to represent it on the board. Get creative. You can represent each thing with wanted posters, “crime” photos, scraps of evidence, or whatever else feels right.
Then, see if you can connect it to something else. Add to this journal page just like you were a curious detective hoping to solve a case. If a lead goes cold or doesn’t connect, don’t rule it out! There could always be another “clue” later.
Examples of good “clues” are:
· A phrase someone said that didn’t sit right
· People who make you uncomfortable and you don’t know why
· Memories that keep nagging you lately
· Random aches and pains your doctor explained away as “anxiety”
· Etc.
How This Helps
Confusing emotions can be so defeating. It’s normal to wonder if understanding them is even possible. But, of course, there is no one better to solve “the case” than you.
This is one of the best journal prompts for clarity because it keeps you curious. Many prompts are a one-and-done kind of thing. But detective boards are unique because you can always return to them. There is no rush to solve this mystery. The only thing that matters is that you keep investigating.
Control Spheres
Control is not a bad thing. It’s not a good thing either. What matters is whether you are overreaching or underreaching for control in your own life. But oof, that is so easier said than done. That’s why it’s good to check in with your journal about control every now and then.
As far as journal prompts for clarity go, this is the simplest. This prompt is honestly more of a graphic organizer than an art prompt.
Nest 3 circles inside each other. Label the center ring “me”, the middle ring “things I control”, and the largest one “things I can’t control”. Then add in whatever makes sense. You could use brief words, pictures, or any other useful symbol. Here’s mine:
You could call it here if you want. Sometimes all you really need is a tiny reminder. But if you are still feeling overwhelmed, it’s time for step two.
Use a highlighter to circle the top 5 things that are taking up the most of your time and attention right now. Are they mostly in the “things I can’t control” ring? Either way, you’ll learn a valuable lesson about your own stress habits that other journal prompts for clarity won’t explain.
How This Helps
Our culture loves talking about control. If you have too much then you’re a narcissist but having too little is an ugly sign of weakness. But there is no Goldilocks level of control.
Still, that doesn’t mean you shouldn’t try to find a healthy balance for yourself. This little organizer helps you do just that.
