When it comes to self reflection, it helps to go full circle. The best way to see how far your intuition has come is to know exactly where you started. This is where prompt pairings come in handy.
A prompt pairing is when you do two themed journal prompts in a specific order (this is similar to prompt paths which have several prompts). Think of it as a journaling itinerary. The first prompt gets you prepped for the journey and the second prompt wraps it all up.
For example, you should know what your career goals are before writing about how you will improve your career. Journaling about both of those things at once could get messy. Now imagine you’re doing some serious self reflection work in your journal. It’s hard to figure it out all at once. Do yourself a favor and break things down with a prompt pairing.
**Disclaimer: before starting on any self reflection work, make sure your journal is already filled with entries on self trust and self compassion. You should always try to be as calm and supportive as possible before attempting to deepen your emotional intelligence.**
When Should I Do My Self Reflection Journaling?
It’s one of the oldest debates in the journaling community: should you journal in the morning or at night? Truth is, it doesn’t matter. You get to decide what schedule works for you based on your needs and life.
That said, there is a difference between morning pages and a nighttime brain dump. Your brain is just primed for different things before and after a good night’s sleep. Plain and simple.
Benefits of Journaling in the Morning
Morning pages have a bit of a reputation for being something only “that girl” does. As in, if you don’t finish the entry by 6:30 am sharp, you might as well not write in the morning at all. This is so freaking false.
For our purposes, let’s define morning pages as a journal entry written before you get started on your to-do list. This is when your brain is most refreshed. The day hasn’t flooded your brain yet and you’re a bit more open.
That’s why morning pages are all about setting intentions. By journaling early, you allow yourself to create a new direction for the day and build motivation. This kind of self reflection is generally more ambitious and curious.
Benefits of Journaling at Night
Now nighttime journaling is a different story. The day has already happened and you are way more tired than you felt when you woke up. It’s time to process. This might be why journaling at night has a reputation for being a little…sad.
It doesn’t have to be that way. All feelings deserve equal space in your journal. Yes, that means that you should be processing happy feelings too! For instance, you might want to process pride after a day filled with accomplishment. This type of self reflection leans more toward depth.
Bonus, journaling at night is great for people who struggle with sleep. Writing out all of the major thoughts of your day bets counting sheep every time.
How To Know What Journal Practice is Right for You
Self reflection is a super personal thing. Some people will do their best introspection after a good rest while others will be more honest after a full day. It takes time to figure out who you are as a journaler.
If you’re open to it, write twice in one day. See what you get out of your morning prompts versus your evening prompts. Prompt pairings are *perfect* for this exercise because they follow the same theme. You may even find that writing twice in one day feels right to you. There is no right or wrong way to journal.
However, if you are still making journaling a consistent habit it’s best to pick a time and stick to it for a while. In that case, here is a guide to know what time might work best for you and your journaling goals:
Prompt Pairings for Self Reflection
The prompt pairings included in this prompt are designed to give you the best of both worlds. The first prompt should be done in the morning and the second should be done at night. You can do both of these prompts in one day or spread them out. Do whatever sounds right for you!
· For when you need confidence
o Morning Prompt: What small victory will you seek today?
o Evening Prompt: List every success you had today (no matter how small).
· For when you need inspiration
o Morning Prompt: How can you go “off the beaten path” today?
o Evening Prompt: What did you notice today that you usually don’t?
· For when you need joy
o Morning Prompt: What would a perfect day look like for you today?
o Evening Prompt: When did you feel the most joyful today? Can you do anything tomorrow to lean into that more?
· For when you need peace
o Morning Prompt: Which of your boundaries have been neglected lately? How can you reinforce them today?
o Evening Prompt: Give yourself up to 20 minutes to vent about everything that stresses you out.
· For when you need accountability
o Morning Prompt: Write a letter to yourself that names every promise you hope to keep today.
o Evening Prompt: Write a letter back to yourself. Talk about the ways you did or didn’t uphold what you wrote in the first letter (use compassion).
· For when you need self-compassion
o Morning Prompt: How would you like to view yourself?
o Evening Prompt: Write a list of evidence that supports the vision of yourself you wrote about this morning.
· For when you need to let go
o Morning Prompt: Why is it important for you to let go of this block?
o Evening Prompt: Why has it been so hard for you to let go so far?
· For when you need motivation
o Morning Prompt: How can you “dial up” your motivation level a little bit today?
o Evening Prompt: What has been blocking your motivation lately?
· For when you need clarity
o Morning Prompt: Fill in the blank “I wish I knew…”
o Evening Prompt: What about your situation seems to be at odds with what you know to be true?
· For when you need calm
o Morning Prompt: Create a tool kit of ways you can relax today. Aim to do at least 1.
o Evening Prompt: What changed after you tried a tool from your tool kit? How did your mind and body feel?
· For when you need to build trust
o Morning Prompt: What do you expect from others vs. yourself?
o Evening Prompt: Are your expectations fair? If yes, how can you advocate for them. If no, how can you gentle release them?
· For when you need grounding
o Morning Prompt: Grab some breakfast and describe it in as much detail as possible. After that, include all of the reasons you are grateful for the meal.
o Evening Prompt: What physical sensations are happening in your body? Use neutral language like a doctor or scientist might. As you write about the feelings, do they change?
· For when you need to vent
o Morning Prompt: What are your righteously angry about and how can you healthily direct that emotion?
o Evening Prompt: Is there a feeling under the anger? Explore that.
· For when you need rest
o Morning Prompt: Make a “to-don’t” list. What can you reasonably put on hold today?
o Evening Prompt: How is fatigue and/or tiredness showing up for you after a full day? Is it in your body, your thoughts, something else?
