Have you been showing up, doing what you need to do but feeling like for some reason, things just aren't connecting?

This journal is a way to slow down and do exactly that.

It’s based on the 5 W’s: Who, What, When, Where, Why, with five questions under each. That’s 25 prompts to help you reflect and reconnect with yourself.

Journaling won’t fix everything. But it can help you get some thoughts out of your head and onto the page and that alone can make a big difference.

Tips from a Peer Support Worker

• Meet yourself where you’re at. Not feeling it or things are getting too heavy? Move on and be honest. You’re writing for yourself, not anyone else.
• If you’re not sure where to begin, try any prompt that feels interesting. Skip the ones that don’t.
• Try doing one a day. Or one every Sunday. Or morning and night. Consistency looks different for everyone. If it helps, set a 5-minute timer and write until it goes off.
• You don’t have to do them all. You don’t need to do them in order. Just start with one and see what comes up.
• There’s no right way to do this. Just show up and see what happens.

WHO:

Sometimes reflecting on who you’re connected to (or disconnected from) can help you understand what you need, what you value, or what still needs healing.

You don’t need to overthink your answers. Just follow the thread.

Prompts:

1. If you could talk to anyone from your past, who would it be — and what would you say?
   
2. Who in your life makes you feel most like yourself? What is it about them?
   
3. Write a letter to your past self. Be honest, kind, and specific.
   
4. Write a letter to your future self. What do you hope for them? What do you want them to remember?
   
5. Who do you need to set a boundary with or would you like to get closer to and why?

WHAT:

This is a chance to name the stuff that often goes unnoticed: your habits, your thoughts, your needs, and your stuck points. Clarity starts by naming things as they are.

No need to solve anything, just pay attention.

Prompts:

1. What thoughts have been taking up the most space in your head lately?
   
2. What’s been giving you energy and what’s been draining it?
   
3. What’s one thing you’ve been avoiding, and why?
   
4. What’s something you need to hear right now? Write it to yourself.
   
5. What habits or routines are actually helping you feel more grounded lately?

When:

Looking at when things happened (or didn’t) can help you see patterns, process experiences, and understand where you are now.

There’s no rush. Just reflect.

Prompts:

1. When was the last time you felt truly at peace? What was different then?
   
2. When do you tend to feel most overwhelmed and what usually helps?
   
3. When did something small make a big impact on you? What happened?
   
4. When was a time you made a hard choice that you’re proud of?
   
5. When in your day or week do you feel most like yourself? How can you protect that time?

WHERE:

Sometimes where you are physically can reflect where you are mentally. And sometimes, a change in space is what helps you come back to yourself.

Pay attention to the spaces you’re drawn to  and the ones you avoid.

Prompts:

1. Where do you feel most at ease? What makes that place feel safe or calming?
   
2. Where do you go when you need to clear your head? What do you notice when you’re there?
   
3. Where in your life are you feeling stuck? What might help you get moving again?
   
4. Where do you feel most out of place and what’s that telling you?
   
5. Where do you want to spend more time physically, mentally, or emotionally?

WHY:

Asking why helps you make sense of your patterns. It helps you reconnect with what matters, and let go of what doesn’t.

You don’t need to have all the answers. Just be honest with yourself.

Prompts:

1. Why do you think you’re feeling the way you’re feeling right now?
   
2. Why do certain habits or people stay in your life, even if they’re not helping?
   
3. Why do you care about the things you care about? What values are underneath?
   
4. Why is it hard to rest, slow down, or let go sometimes?
   
5. Why does journaling feel important to you today? What are you hoping to learn or release?

Conclusion:

Did anything stick out to you? Is there something you’re still wrestling with or trying to figure out?

If so, I’d love to hear about it. Send me a message on any of my channels and let me know what came up for you.

If you know someone who could use a little reflection right now, feel free to send this their way.

Looking for more ways to journal? Check out the 7-day journaling challenge to reduce overwhelm.

For more on peer support and mental wellness tips, check out the content on the website.

Until next time, I’m Jeff.
And remember to take care of yourself, however that looks to you!