7 Self-Discovery Journal Prompts To Help You Transform

Patricia Bonnard
7 min readApr 24, 2021

Self-discovery journal prompts that stimulate your reflection and creativity can help you transform yourself in sometimes surprising ways.

Lots of people keep journals. Life itself is rich with material to reflect on and write about. But, sometimes a prompt can draw out something unanticipated, novel, intriguing, expansive, or transformative.

Why Journaling Is a Good Tool For Self-Transformation

Let’s start out with a brief note on how journal writing can contribute to your self-discovery journey and self-transformation. For more ideas, see my blog post: Seven Benefits of Using Writing for Self-Discovery. Journals can be far more than merely a record of events and your experience of them.

If you’re already a dedicated journal writer, you likely already have a sense of how a journal can contribute to your self-discovery. Still, it’s good to take a moment to appreciate how journaling can evolve from basic descriptive record-keeping to an exercise in self-discovery, and ultimately a source of self-transformation. More concretely, self-discovery is about observation and awareness. Self-transformation is about who you become and where you go with what you’ve discovered.

Additionally, if your journal writing doesn’t currently provide you with these services but you’d like it to, consider how you might change your practice so that it does. These seven self-discovery journal prompts illustrate how you can do that.

Regular Attention and Focus

Maintaining a consistent practice of journal writing serves as a reminder to you to regularly give adequate attention to a topic that’s important to you. Busy lives filled with competing demands can otherwise challenge that commitment. Furthermore, a restless mind can often be soothed by the tactile engagement of putting pen to paper. Even if you only journal for a few minutes a day or once a week, you maintain the focus.

Reflection, Clarification, and Learning

Journaling for self-discovery starts with self-reflection, clarification of thoughts and emotions surrounding events, and learning by talking to yourself. With some attention, you can recall greater detail and consider different angles on the events and your personal storyline. Is there more there than you first thought? Regular journaling keeps the internal personal dialogue going and fuels the learning progress.

Identification of Patterns and Progress

The identification of patterns and progress is part of productive self-discovery. You go beyond record keeping and telling stories, into observation and analysis. Maintaining regular journal entries helps you create a database of experience. This makes it possible to better recall what happened over time and allows you to go back and see patterns. Furthermore, you can identify personal progress in your thinking, outlook, and possible behavior change. In this way, it can stimulate and reinforce new and deeper awareness.

Articulations of Thoughts and Intentions

When thoughts and intentions are translated into action and change, self-discovery evolves into self-transformation. When you daydream and ponder, your thoughts ramble and diverge effortlessly and sometimes uncontrollably. You don’t necessarily form complete thoughts or think in a logical sequence. While writing can be explorative and open-ended, it can provide structure and boundaries. Your journaling can constrain dispersive thoughts when you want. It can help you organize your ideas, articulate complete thoughts, and gain a deeper understanding.

Significantly, writing can help you explore, understand, and articulate your emotions. In turn, you’ll be able to communicate more effectively about your emotions, feelings, and ideas because you’ve processed them and already put them into words and coherent prose.

Why Prompts Are Helpful Journaling Tools

Self-discovery is a step to self-transformation

Self-discovery is a necessary step in the process of self-transformation. As mentioned, it’s about observation and awareness. Self-transformation requires self-awareness, compassionate self-assessment, and creative problem-solving. All of this is necessary for you to take action in a direction and become a different and/or improved version of yourself.

Prompts to Companion and Encourage You In Your Self-Transformation Process

Prompts are in a sense companioning because they arise from something that gives a prompt that creates space and encourages you to do the work of perspective-taking, challenging limiting beliefs and constraints, opening your focus, and shifting your perception of your situation and options.

Rising Out of a Writing Rut

Prompts can get you unstuck when you’re tired of writing and you feel like you’re repeating yourself, going in circles, and stopped reaching. You can focus on just one small topic, a piece of the puzzle, or an item on a to-do list. You’ll find that it’s is much easier to become curious about just one thing than it is to sort out the whole entanglement of being stuck.

Stimulates New Ideas and Practices

Prompts give you suggestions of new things to think about, reflect upon, and write about. They can give you an original challenge — one that you haven’t thought of before.

The difference between a simple writing prompt and a self-discovery journal prompt is that the latter doesn’t just ask to list or describe. It invites you to dig, to discover causes and/or alternatives. They can provoke you to see possibilities and options you hadn’t seen before.

7 Self-Discovery Journal Prompts

Here are seven self-discovery journal prompts. They’re just a sample of an endless list of possible prompts. Notice how they challenge you to go deeper and shift. Follow the framework and create your own.

1. Stepping Into Your Biggest Dream (i.e., Desire For Yourself)

Take a moment to describe your biggest dream. What’s special about it? What’s your earliest recollection of having it? Imagine that the dream is fulfilled. How do feel? What else in your life, if anything, gives you that same feeling? Ignore any constraints and describe how that dream would appear as a reality for you now. Without having to commit, list three small (even tiny) steps you can take today toward the realization of the dream. The trick is to make these steps as little and simple as the energy you have available to actually take them. Once you fulfill them, identify three more.

2. Rekindling Something Joyful From the Past

Think of something that you used to do that brought you joy. Feel free to go way back to your early childhood. Close your eyes and imagine a time when you were doing that: where were you, who was there, and were there sounds or smells that you remember? Really situate yourself there. Now, sense within you how it feels to engage in that activity or situation again. Describe what you’re sensing with as much detail as you can muster. Ask yourself if you sometimes get those same senses today. How can you bring more of that joyful inner experience into your life today? What will you do to make sure that happens?

3. Everybody Knows That — Really?

Think of something that you say or might say using the words “Everybody knows that” or “Everybody knows….” Now make gather evidence and make the argument for why that thought is not always true or where the opposite is true. Consider at three to five scenarios or reasons why it’s not true. Consider what you noticed or learned about the topic and yourself through this exploration into the alternative reality. How might you take this reflection into your current life?

4. Questioning Constraints

Pick something in your life today that feels like a constraint or disincentive, i.e., something that is holding you back from something you want. Describe both what you want and the constraint. Being as imaginative as possible, consider how this constraint just might not be a constraint after all. Are there certain conditions under which it would no longer be constraining? Are these conditions realistic? After exploring the situation more carefully, what can steps can you take to achieve or at least make headways towards what you want?

5. Let Your Young Self Help You Move Forward Today

Go back to a memory of when you were a child and sad or disappointed. Close your eyes and imagine you are that child in that circumstance. Really sense into the situation. Now let your inner voice ask your child self what’s happened, how she feels, what she needs. Listen. Really listen. Now consider how you’re grown and changed and are you’re now able to see that situation and handle it differently. Share these observations with your little self and show her how she has grown and changed. Thank her for the role that she played.

6. Letting Go

Make a shortlist (no more than five items) of what you would like to let go of. It can be a thing or a person. You can also include something about yourself if you like. Don’t think about logistics or obstacles that might get in your way. Going through the list one by one, explain why do you want to let it go and how would you or your life be different. Close your eyes and imagine it. Sense into it. Notice. Is there at least one small step would like to take now?

7. Freeing Yourself From Your Identities

Describe who you are. It’s OK in this exercise to use judgments and to label yourself. Would you say that you’re a thinker, a pleaser, a victim, a fighter, a perfectionist, a parent, or someone else? Feel free to consider who you are in a given situation, an actual situation. For example, at work, I’m the victim because my boss assigns too much work to and constantly criticizes me.

Now, pick one of your personas. Make the case for why you are not whoever you said you were. Really stretch your imagination and challenge your assumptions. Using our example, in what ways are you not the victim? Could the intentions of your boss be different and, consequently, change victimization into admiration and trust? How has your perspective changed and how will this knowledge change how you show up in the future?

Want More Ways to Promote Self-Discovery?

Are you interested in more self-discovery journal prompts? Maybe you’d like to dive deeper into yourself and explore what motivates you, what’s keeping you stuck, how to break through a tough habit, or how to shift to something new. If so, check out my life coaching services, energy healing sessions. Or, you might like one of my personal growthworkshops such as Releasing Limiting Beliefs or Living From the Inside Out.

You’re always welcome to contact me



Patricia Bonnard

Integrated Coach and Energy Healer, Writer, Speaker, Teacher