AnxietyWhat is the worry underneath the worry? Keep asking “and what would that mean?” until you hit bottom.
AnxietyWrite out the worst case, the best case, and the most likely case for the thing on your mind.
AnxietyWhat would you do today if the anxious thought turned out to be 100% false?
AnxietyList everything currently in your control about this situation. Then everything that is not. Look at the ratio.
AnxietyWhen did this worry first show up? What was happening in your life then?
AnxietyWhat does your anxiety think it is protecting you from?
AnxietyWrite the advice you would give a friend who brought you this exact worry.
AnxietyWhat is one thing you have survived that once felt unsurvivable?
AnxietyDescribe the physical sensation of your anxiety without using the word anxiety.
GratitudeWhat is something ordinary that would look like a miracle to you ten years ago?
GratitudeWho shaped you in a way they probably do not know about? Write what you would tell them.
GratitudeWhat almost did not happen that you are glad happened?
GratitudeDescribe one small pleasure from today in as much sensory detail as you can.
GratitudeWhat part of your body has quietly done its job your entire life without thanks?
GratitudeWhat is something hard that you are, in retrospect, grateful for?
GratitudeList three things you have right now that you once wished for.
GratitudeWho was kind to you this week? Include the small stuff.
GratitudeWhat do you take for granted that someone somewhere is praying for tonight?
Shadow workWhat trait in other people irritates you most? Where does that trait live in you?
Shadow workWhat compliment do you have trouble accepting? What would it mean if it were true?
Shadow workWrite about a time you acted against your own values. What were you protecting?
Shadow workWhat do you pretend not to want?
Shadow workWhich emotion were you not allowed to have growing up? Where does it go now?
Shadow workWhat would you do differently if you knew nobody would judge you?
Shadow workWhat part of yourself do you hide on first dates, in interviews, around family?
Shadow workFinish the sentence ten times: “If people really knew me, they would know…”
Shadow workWhat is a story you tell about yourself that might not be true anymore?
RelationshipsWhat do you need from the people close to you that you have never actually asked for?
RelationshipsThink of your last argument. What were you actually fighting about underneath the topic?
RelationshipsWho drains you? Who fills you back up? Be honest about the ratio in your week.
RelationshipsWhat did your parents’ relationship teach you that you are still unlearning?
RelationshipsHow do you act when you feel someone pulling away? Where did you learn that?
RelationshipsWrite about a boundary you know you need to set and what stops you.
RelationshipsWhat does being loved feel like to you, specifically? When did you last feel it?
RelationshipsWhat apology do you owe? What apology are you owed?
RelationshipsDescribe the friendship you want. Now describe the friend you are.
Self-discoveryWhat did you love doing at age ten? What happened to it?
Self-discoveryWhen do you feel most like yourself? Be specific about place, people, and activity.
Self-discoveryWhat are you doing when time disappears?
Self-discoveryIf money were handled, how would you spend a Tuesday?
Self-discoveryWhat opinion do you hold that most people around you do not?
Self-discoveryWhat are you tired of pretending to enjoy?
Self-discoveryWrite your own definition of success without using money, titles, or milestones.
Self-discoveryWhat is a risk you keep circling but not taking? What is the real cost of waiting?
Self-discoveryWhat would your 80-year-old self want you to stop worrying about?
Daily check-inWhat are you carrying into today that belongs to yesterday?
Daily check-inName your current mood with one precise word. Not fine. Not okay. The real one.
Daily check-inWhat is the kindest thing you could do for yourself in the next hour?
Daily check-inWhat is taking up more mental space than it deserves right now?
Daily check-inEnergy check: what charged you today and what drained you?
Daily check-inWhat did you avoid today? What was the avoidance protecting you from?
Daily check-inWhat is one sentence you need to hear today? Write it to yourself.
Daily check-inIf today had a headline, what would it be?
Daily check-inWhat are you looking forward to? If nothing, what small thing could you plant tomorrow?
How to use journal prompts (so they work)
A prompt is a door, not an assignment. Pick one that makes you slightly uncomfortable, set a timer for five minutes, and keep the pen moving. Do not edit, do not perform, and do not stop at the first answer. The first answer is usually the rehearsed one; the real material shows up around minute three.
If you want the next question after you write, that is literally what Abby does. Paste in what you wrote and she will ask the question underneath it.
Common questions
How often should I journal?
Consistency beats volume. Five minutes most days does more than an hour once a month. Attach it to an existing habit, like coffee or the commute, and use a prompt so you never start from a blank page.
What is shadow work journaling?
Shadow work means writing about the parts of yourself you usually avoid: envy, resentment, the traits you judge in others. The goal is not self-criticism, it is honesty. Go slowly, and if it stirs up more than you can settle, talk it through with someone.
Journaling or therapy?
Different tools. Journaling is reflection at your own pace; therapy is clinical care from a licensed professional. Many people do both, and Abby sits in between: she reads what you wrote and asks the next question, and can match you with a licensed therapist for free when you want one.
