05 Jun


Discover the Positive Impact of Journal Writing to Improve Your Success as an Author

Write from Your Heart with Wendy Fry www.wendyfry.com

Powerful, hurtful emotions have less power on paper.  By expressing our unique experiences, it will stop us feeling we are being eaten alive by our pasts and we can get on with writing from the heart – Wendy Fry

My goodness.  While researching writing and the journaling processes, the various types and preferences, I learnt a thing or three.  I love the journaling ideas and want to share with you my learnings.

There is no right way to journal, and my best advice is to try out a variety of ideas.  Consider changing your journaling style every twenty-one days, monthly or seasonally and explore the best fit for you.

In no specific order here are some lovey journaling prompts to get you started:

  1. Gratitude Journaling. ‘Today I am grateful for’ (list all the things, people and experiences you are grateful for each day)
  2. Greeting the Day or Greeting the Night Journal (writing down your intention or positive affirmation for your day or evening ahead)
  3. Self-care Journaling – Journal to the self (your daily personal dedication), i.e. ‘I could take better care of myself today by’ (add your call to action here)
  4. Daily Diary – Daily Reflections Journal. I call this The Three W’s.  Ask yourself – What Went Well? What can I do to make tomorrow even better?
  5. Daily Mind Dump – Writing freely and releasing all stressors and overwhelming emotions.  I share this activity with all new clients to help them release the emotional build-up they have held onto before they get to the point of working with me
  6. Prompt Journaling – can be about anything you are inspired and motivated to write.  There are examples throughout this book
  7. Writing from Life – Simply recording what you notice from your own life and the lives of others
  8. Thoughts and Feelings (Mood Journaling) – Record and track thoughts and feelings as you go through your day
  9. Morning Pages – Writing on three sides of A4 paper each morning (this idea comes from Julia Cameron’s book, The Artists Way)
  10. Mindfulness Journaling – what you notice in the present moment (what do you see, hear, feel, smell, taste, and what do you sense?)
  11. Idea Journaling – Jotting down your ideas for creative projects, your bucket list, DIY and home repair, book titles you will write, recipe ideas etc
  12. Intuitive Journaling – Record your insights and messages
  13. Goal and Actions Journaling – Record what you wish to achieve.  Include the date you want to complete your end goal and the times on which you will take action towards your goal.  You can use this process on all areas of your life (writing and becoming an author, health, relationships, career, relationships etc.)
  14. Bullet Journaling – This quick and easy journaling process is by far the simplest way to journal.  Writing about whatever you wish to start with a bullet point.  I adapt this exercise using hearts stars, funny faces, exclamation marks and hashtags.  You may like to purchase some fun colour pens for different topics journaled
  15. Health Journal (recording your nutrition, mobility, medical or dental treatment, mental, emotional health, emotional health day-to-day) Releasing emotions through journaling as your health or the health of a loved one changes can be deeply cathartic
  16. Spontaneous Journaling – Change your writing topic as you go and write about anything and everything as the mood takes
  17. Personal Sensory Journal – what did you see, hear, feel, smell, taste and sense today which inspired positive thoughts, feelings and emotions?
  18. No Rules Journaling – write about whatever you want to and make it up as you go along.
  19. Heart Quadrant Writing and Journaling
  20. F**k It Journaling and other profanities.  Take a deep breath in and on the out-breath to write down the things, people, situations, past event or future fear that’s f* *king you off, (remember to keep breathing as you go along) make some noises with your mouth and lips too, it’s a lot of fun
  21. Productivity Journal – Either goal-setting forward momentum (what you wish to achieve) or tracking what you have already achieved or both.  When we make time to record the ‘to do’ list we have already completed we become more aware of what we have completed
  22. Limiting Beliefs or Positive Beliefs Journaling
  23. Past – Present – Future Journaling (changing perspectives) looking back positively, reflecting now on the positives in the situation, forecasting a positive future
  24. Recognition Journal (who made a difference to you today?) write about the people in your life who made your day a great day
  25. Letter writing – These kinds of letters you generally don’t send.  It’s a unique way of writing to the people you have encountered in your life who may have caused you pain.  You get to choose how you’d like to write; these could also be gratitude letters to people who have influenced your life positively
  26. Notes to the Self – Writing the notes to yourself to include the words you never heard from the significant people in your life
  27. Thank You Journaling – Open Communications Journal thanking your family/group/spouse/team to acknowledge what you love and appreciate them for
  28. Personal Poem Journal – Record your poetry, quotes and ditties from the heart
  29. Self-love Journal – An expressive praise journal for recording what you like, love, respect and enjoy about who you are.  You can include your unique gifts, skills, talents, abilities, etc.
  30. Confidence & Self-esteem Journal – Write about the things you have achieved, your accomplishments and awards.  You can also record this in the future tense writing about the future you who is going about his or her day confidently
  31. Timeline Journaling – Recording your ancestry, childhood, past lives or future life expectation, future life creation
  32. Daily, Weekly, Monthly Round-Up Journaling – Writing at the end of each day, week and month and year what you’ve learnt about yourself, others and your experiences
  33. Seasons Journaling – Write about the beginning, middle or end of each season and what you notice about the change of seasons and the passing of time
  34. End of Year, Mid-Year, New Year or Monthly Reflection Journaling.  There is no specific way to do this you can choose any of the exercises here and combine how you record these types of entries
  35. Kindness Journaling – Recording kind words about yourself, the planet, friends, strangers, family etc.  Writing about acts of kindness which you have witnessed or received is always heart-warming.  You may like to leave kind words on pieces of paper and pin and leave them in random places
  36. Happiness and Positivity Journal – What were the highlights of your day, week, month, year?
  37. Prayer Journal – Write out prayer requests and give thanks for prayers already answered
  38. Advice Journaling – ‘Turning Problems to Solutions.’  Writing to yourself from the standpoint of a wise guide, a spiritual guru, someone you admire, like and trust or advice from your future self who has moved beyond the current problem.  Detail the information they will they advise you when you think of a specific question, situation, worry or concern etc
  39. Memories Journal – For this option, it is best if you write about happy memories when journaling.  For painful and deeply traumatic memories, you may benefit from having a therapist, coach, emotional or mental health support practitioner to guide you for the duration or after completion of this programme. 
  40. Life Challenges Journal – Recording problems you have overcome or may currently be experiencing and what you’ve learnt about your strength, courage, resilience, personality, unique gifts and talents etc
  41. Life Milestones Journaling – Detailing significant Birthdays, Anniversaries, Weddings, adversities and Celebrations etc
  42. Energy Diary – Measuring when you are at peak state energetically and writing about it.  Detail what time of the day do you feel at your best, what you were doing, how it makes you feel when energised?  As writers, producing quality content is always best written when you are highly energised and at peak energy flow
  43. Mementoes Diary – Expressive writing about unique treasures you have, family heirlooms you plan to pass on or items found which are sentimental to you
  44. Poetry and Quotes – Read a quote or poem a day and write about it or make up your own
  45. Relationship Journaling – Record your thoughts, feelings and emotions in your journal.  Detail what you may be holding back from saying or doing what you would like to for whatever reason.  You may also want to record what you love, appreciate and enjoy about your relationships (family/significant other, friendship, working relationships etc. are all valid here)
  46. Feelings Journal – Write down feelings as they come up, i.e. Sadness, Anger, Fear, Happiness, Joy, Excitement etc.  Notice the location of where you feel these feelings in your physical body and how they present (i.e. heat, rushing sensation, coolness, pain, tension etc.) 
  47. Power Writing Journal (used to raise your energy) – Write a story, snippet or poem which makes you feel excited, motivated, energised and alive, build the momentum and feeling of positive expression as you write
  48. Creative Writing Journal – A storytelling journal of actual or fictitious happenings
  49. Character Development Journaling – Detailing characters you meet on the bus, at the supermarket, friends of friends etc. You may like to use the characters if writing a fiction book
  50. ‘The End’ Journaling – Whatever it is that’s stopping you from moving forwards in your life, write about ‘The End.’  Say goodbye to the part of you who was holding onto this story.  Once written, you can rip your paper into confetti, burn it, throw darts at it or put it in the rubbish bin or some other ‘method’ to close that chapter of your life and move forward.
  51. Inner-child Stories Journal – Stories to heal.  What stories would your younger self love to have heard, written about, or been part of an enriching experience?  Write an account with your younger self as the main character (it can be a real or fictional story or both)
  52. Stress Release Journaling – Write out your stressors. 
  53. Anxiety and Worry Journal – Write down your worries and be sure to seek professional therapeutic support in addition to journaling if things become emotionally overwhelming for you
  54. Dream Journal – Write about your dreams and what they mean to you
  55. Magic Moments Journaling – Write about a past magical moment or the special moment you would like to create for yourself or others in the future
  56. Most Amazing Memories Journal – Detail if full sensory experience the most amazing, extraordinary, precious experiences and memories you have enjoyed.  What did you see, hear, feel, smell and taste?  What was the predominant sense in this memory?  What is the mood and emotion you remember the most?
  57. Limitless Journaling – Write about (in present tense) ‘acting as if’ you are on holiday or living in the country of your ideal destination, journal ‘as if’ your dreams have come true, express your passions fully ignited and fulfilled. 
  58. Mantras and Affirmations Journal – Record positive words, thoughts, vibrations and intentions in your journal
  59. Travel, Vacation and Holiday Journal – Record your travels and adventures as you go along.  You may like to detail and map the holidays and weekends away you have experienced so far and make a list where you’d like to visit in the future
  60. Nature Journal – Visit new places, hug a tree, watch a bumblebee or butterfly gathering pollen and write about what you experienced inwardly.  If you can’t get outside, look at stimulating nature photographs or videos.  Write about your sensory experiences in the presence of nature.  How did it feel, what did you see, smell, hear, taste and sense? Record what you notice about life and the natural environment descriptively, season, month, time of day, time temperature, weather, visual details, smells, tastes, textures, sounds and your experience of what you encountered
  61. Food Journal (what did you taste, what nourished you, quenched your thirst, what flavours did you enjoy?) 
  62. Exercise and activity Journal (what form of exercise energised motivated and inspired you)
  63. People Journal – What did you notice about co-workers, strangers, family, friends and your reaction to them?  Writing about people in detail including their behaviours and quirks is an excellent tool for character development if writing fiction
  64. Narrative Journaling – Either writing about your own stories for healing or the healing of others through storytelling
  65. Questions and Answers Journaling. Use two different colour pens.  One colour where you record the problem and two a different colour pen where you write in the solution.  You write freely from both perspectives to discover and uncover the answer which was missing by trying to resolve a problem through thought alone
  66. Environment – What impacted you negatively and positively about your circumstance and situation today? (home, workspace, means of travel, neighbourhood, community etc.)
  67. Thank you – I love you Journal – Positive Journal to the Self (acknowledging your body, health, abilities, strengths, in acknowledgement of who you are and your amazing body with love, acceptance and approval)
  68.  Positive Journaling for Others. Complete as above acknowledging your loved ones and the people who have made a difference to you
  69. Future Self Journaling – writing from your future perspective looking back to now
  70. Timed Journaling – set a timer for as long as you wish.  Write as much as you can during this time.

This excerpt is taken from my third book ‘Write from Your Heart.’ Amazon Bestseller. Details about how to get started with journaling and the physical, emotional and mental health benefits are included in this writing guide. Order your copy today to discover the Positive impact of journal writing to improve mental, physical and emotional wellbeing.

Write from your heart - Discover your voice through journaling with Wendy Fry www.wendyfry.com

Write from Your Heart and your words will not fail you – Wendy Fry

www.wendyfry.com Working with you and for you helping you share your story and the words of your heart.

22 Apr


The Seeds You Plant Today Become the Story of Your Future 

Your Story Needs to be Told 

On researching why people don’t write, stop writing or simply give up on the dream it became evident to me the emotional side of writing needs to be dealt with first and foremost. 

Writing isn’t about writing, it’s about showing up as who you are.  Confidently sharing your message.   Writing and speaking from your heart regardless of what other people think, say or do.  It’s about gaining courage, sharing your truth and growing into YOU.

‘’Your life tells a story and there is someone out there who needs to hear it.  You may think your story is not sensational, but it does not have to be sensational.  It just has to be sincere.  If your audience can relate to you and your experiences, and chances are they will, then you need to tell what you have been through, share your life, share your love and share your message with the world’’ Mark Brown 1995 World Champion public speaker.

Once you take action, get yourself out of your way and ditch the limiting beliefs about writing and becoming an author.  Writing is easy!

You may as well start writing from your heart! Contact to get started on your writers journey.