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9 Journal Prompts To Help You Transform and Spark Personal Development

Personal transformation is a process of change that occurs within you. It’s not an event or something that happens to you, although outside influences can create growth opportunities. Personal growth and transformation are vital components of well-being, happiness and a sense of fulfillment. Change is happening all around us and to us all the time; taking proactive actions that support our growth in a positive direction is a valuable life skill with many benefits.

During transformative change, you become more resilient and more confident as an individual. You develop the ability to tackle challenges more easily, learn to find inspiration in the little things, and open up to seeing the world from a new perspective.

There are many ways to go about personal growth, but writing is one of the most beneficial practices. Writing prompts are a great way to spark your ideas and help you tap into your creativity on demand.

Why Write?

There is a lot of scientific data about the power of writing, and writing is also a powerful tool for reflection and self-discovery. In addition, it provides you with an outlet to express your emotions and feelings, which can significantly benefit your mental health. Journaling can help you stay mindful and present while also identifying areas of your life that could use some attention. So consider some of these journal prompts to kick off your writing!

And if you want to check out more journal writing prompts, you can check out this custom deck of 34 Journal Cards to put that spark into your personal development.

9 Journaling Prompts to Help You Start Your Growth Journey

What does your perfect day look like? Perfection is in the eye of the beholder, but if you could spend your day feeling, behaving and achieving in a certain way, what would that be? An idea of how your perfect day looks increases your chances of creating it, or at least learning how to create it.

What are your core values? Your values are your foundation. When we use the term core values, it means what you care about in your life. These become compass points when facing hard decisions like whether I should stay in a relationship or job. So getting to the heart of your values is an important step.

Who inspires you and why? Inspiration is all around us. People can be sources of inspiration. Is there someone in your life or that you know of that inspires you? Write about why they inspire you, and chances are you will find an opportunity to grow yourself.

What are your passions and hobbies? For many different reasons, it can be easy to drift away from those things that rejuvenate you. Life responsibilities take our focus away. Passion recharges your batteries and creates a more resilient you. Where might you inject more passion into your life?

What are your strengths and opportunities for growth? We all have strengths, and knowing them is a considerable benefit. Strengths help us in our day-to-day life, and when we know what they are, we can participate fully in life.

Conversely, we tend not to participate in things we are not good at and end up shying away from those opportunities. Remember, no one masters anything in a day, and if there are areas you want to grow, then you can search out the learning necessary to do so.

What are your goals, both long and short-term? Goals set direction, and they give you something to move towards in life. By giving your goals language, you are increasing your chances of success. After all, you cannot create what you cannot articulate.

What are your fears and worries? Fears and worries can be sinister things that prevent us from getting what we want. Because fears are uncomfortable, we can tend to lock them away tightly and hide that we are afraid when that ‘thing’ crops up. By giving your fears a voice, you bring them into flow; after all, we become fearful of certain things for a reason. Then, we can work with a Coach or Counsellor on those painful experiences and let go of our fears and worries.

What experiences are you grateful for having? In hindsight, some of my most painful memories, like my first breakup and a significant sports injury, were experiences that led to great things. Of course, they didn’t feel that way at the moment, but they were full of life lessons and learning years later.

The same goes true for the beautiful experiences I have had that have shaped me into the person I am today. So, what experiences are you grateful for having? Gratitude is a gateway to more joy, and by reflecting on these experiences, you open up to the gifts they hold.

What are your thoughts and feelings right now? Being connected to your emotions is a valuable thing. Emotions are the genius of the body and are always present, and we are constantly feeling something whether we are aware of it or not. By writing about your thoughts and feelings right now, you are giving your body a voice. You are listening to the information at this moment. This powerful question can catalyze new realizations and open the door to new possibilities.

Be proud of who you are now while still having room to grow.

It is crucial to remember that no matter where you’re at in life, you are worthy of love and appreciation. You don’t have to be “perfect” or meet certain expectations to feel proud of yourself. The path of transformation is a journey. It isn’t a destination you arrive at after a certain amount of time or because you do certain things. Each experience you have is there for you to learn from and grow.

It’s a continuous process that constantly allows you to grow and evolve as a human being. Life is the curriculum, and if you are open to learning, there will be plenty of opportunities. So, be proud of who you are and appreciate yourself for the miracle that you are. It boosts your self-confidence and self-worth while allowing you room to grow and adapt to your circumstances. You have a lot to be proud of!

Summing up

While it might seem daunting, personal transformation is attainable for anyone. It requires a few things, though. First, you have to be willing to embrace your current state fully and have the willingness to make small changes and improvements. You also have to have resilience and be consistent with your efforts. Once you’re on the transformation journey, you’ll quickly find that it’s not easy, but few things in life worthwhile ever are. But, despite the challenges, it’s worth it! Being on the path of personal growth is an experience that gives you so much more than you put in and connects you to a community of like-minded individuals that want nothing more than you to succeed. You can’t get better than that!


Dave is a Leadership and Life Coach living in Steveston, B.C., Canada.

Dave’s expertise is with individuals and teams who feel stressed out and exhausted and know they want something different.

In 2017, Dave left a career as a Senior Manager at a large Local Government organization to start Small Pause Coaching & Consulting. His philosophy about taking a pause and inviting in a new conversation, a deeper conversation, has supported hundreds of individuals and organizational clients.

He is a Certified HeartMath® Coach & Mentor, a Certified Trauma-sensitive HeartMath® Practitioner, a trained Equine Guided Learning Facilitator and a Certified Coach with the International Coaches Federation (ICF). Dave took his coaches training at the Newfield Network in Boulder, Colorado.

You can learn more about his work at or look him up on LinkedIn, Instagram or Facebook.

Dave also expresses his creativity through the Small Pause Shop, where he designs apparel that supports living life ‘inside the pause.’

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