Journaling about small goals can help if you're "having a hard time getting things done or feeling overwhelmed," said Sari Chait, PhD, a clinical psychologist and owner of the Behavioural Health and Wellness Centre in Newton, MA. She recommends focusing on something small, like reading five pages of a book, or making a grocery list, "which may seem trivial, but if you write out a goal, you are more likely to achieve it." That sense of success can increase your motivation to keep checking off your goals.
You might also find it helpful to journal about broader intentions and things you want to accomplish. Ask yourself what your life is fostering and promoting in the world, suggested therapist Emily Stone, PhD, LMFT-S, owner and senior clinician at Unstuck Group. She encouraged writing continuously on this for five minutes, then reading what you've written out loud. "Notice your thoughts and feelings about what you have written. What do you want your life to keep creating?"
Try these prompts:
- What is one small thing you want to accomplish today?
- My life is creating...