Journalling exercises for self-reflection

Is it just me or is time going so quickly? With the end of the year upon us and December no doubt filled with a busy social calendar of all things Christmas and New Year's Eve, there is no better time than now to take a moment of self-reflection; time with you, yourself and you! Thinking about how 2022 went down and things you want to cultivate for the year ahead - 2023.

I'm sharing some great journalling exercises to draw upon in your time of self-reflection. 


Note - If you don’t yet have a journal, I highly recommend you get to the shops and buy yourself one - treat yourself. Journalling is such a powerful tool I use both in my personal practice and with clients. There is something very powerful about putting pen to paper, out of your head and into your journal. After all, when it comes to self-reflection, all the answers you need come from within. 


Self-reflection exercises 

1. Things you’ve achieved so far

From January all the way through to now, go through month by month and note down all the things you have achieved and overcome. Make sure that these are not just external things (e.g. pay rise, promotion, house move, etc.) but also think about what internal things you've overcome (e.g. discovering your passion, starting a new hobby, learning how to manage the inner critic, etc.)

Notice, as you do this journalling exercise, how it makes you feel. Pride? A sense of achievement? Motivated to do more of the good stuff? Or perhaps a sense of not having achieved enough; inadequacy, or frustration with self. The key here is to just notice, observe and write it down. And then, perhaps there lies the work, there lie the answers.

For the remainder of the year, is there anything else you would like to add to the list? 

2. Reflecting on a personal challenge

Write down one personal challenge you experienced in 2022. Can you reflect on what you learned about yourself during this challenge?

3. A look into the various pillars of your life

Make a brainstorm with the following categories with you in the middle, at the centre, then coming out from that (in no order of importance):

  • personal health/development
  • career
  • love life
  • friends/family
  • environment: this could be your home, who, and what you surround yourself with. 
  • finances 

In each category, note down where you are at now with these aspects of your life. 

Then, on the page next to it, write down where you would like to be with these things for the year ahead. Dream big, believe big, and as you do this notice the negative beliefs/stories you tell yourself, that may be holding you back. 

4. Gratitude

As always, when we think about things we want to achieve or cultivate going forwards, it is very important to draw upon gratitude. In order to have the life we want, we’ve got to love the life we have. We live in a society where we are constantly focused on the next thing and then the next thing, without taking a moment to reflect on just how far we have come and just how much magic and joy and abundance we already have. 

So, make a list of 10 things you are grateful for, right now, in this moment and at this point in your life. Be as specific as you most possibly can. No vagueness. Notice how they make you feel; abundant, full up, appreciative...

Can you look at these things and carry them into your 2023 with an abundant mindset to help you achieve all your 2023 goals? 

Have fun with all of these journalling exercises. If you have any questions at all with anything, message or email me. Remember, any negative thoughts or feelings or emotions are all things to notice and work through!

Grace x

The views expressed in this article are those of the author. All articles published on Hypnotherapy Directory are reviewed by our editorial team.

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Kingston upon Thames KT2 & London SW16
Written by Grace McGeehan, Rapid Transformational Therapist, Hypnotherapy
Kingston upon Thames KT2 & London SW16

Grace is a Hypnotherapist and Rapid Transformational Therapist from The Marisa Peer School - a method predominantly based on hypnosis with elements of CBT. She also teaches yoga and meditation.

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