Intentional Journaling Prompts

Each week in Time Intentional, I share three key takeaways or journal prompts for readers to consider. The goal of these prompts is to help readers gain clarity and incorporate small actions that enable them to build an intentional life they love.

Below, you’ll find a running list of the key takeaways. (I’ll add the questions from each recent issue to this list!) Ask yourself these questions (and/or write down your answers) to help you make the most of your time.

P.S. You don’t have to wait for this list to update! Sign up for Time Intentional to receive three new key takeaways each week.

Reflective Prompts for Intentional Living

Values

• Where can you create more space to reflect on your days and understand whether they feel value-aligned? Gratitude journaling is a great place to start!

• Where do your values overlap, and what are some creative ways you can live in the overlap?

Self-Reflection

• How might you conquer, befriend, or lean into your fears to prioritize something important to you? Small fears count!

• Are you giving yourself space to make intentional decisions without judgment?

• What actions (big or small) can you take when you need to step back from the busyness and stressors of the day? Spend five or more intentional minutes with yourself to reset and reflect.

• Spend some intentional time looking at photos and revisiting memories. What moments make your heart sing? How can you incorporate more of those in the future?

• Are there areas in your life where decision fatigue distracts you from deliberate choices? How might you reduce the number of decisions you need to make?

• Have more fun! Where can you infuse some intentional fun and silliness into your life?

• Can you turn an unintentional moment into an intentional one with a perspective shift?

• Where and how does money fit into your definition of an intentional life? What does “enough” money look like to you?

• How can you clear space in your mind so you might show up more intentionally?

• Channel a younger version of you. What hobbies or activities did you enjoy as a child that you might intentionally invite back into your life or prioritize again?

• Who makes you feel nostalgic? What places evoke nostalgia? Consider creating a list of names, locations, memories, and photos you can refer back to (hello, scrapbooking!).

• Immerse yourself in a hands-on activity! Ideas include painting, drawing, crocheting, knitting, coloring, calligraphy, gardening, writing, cooking, and building something. How does a hands-on activity allow you to show up more intentionally? What does it feel like?

• How do you want to be celebrated and seen?

Relationships

• How might you support or show up for someone in your circle this week?

• Are you intentional about who you surround yourself with? Are there non-traditional options you might consider to create the community you seek in various parts of your life?

• When was the last time someone offered a compliment that reflected one or more of your values? How did it make you feel? How can you recreate more of those moments?

• When did you last lose track of time in an intentional conversation with someone? Who was it with? How might you invite more of these opportunities into your world?

• Where can you create space for more unstructured but intentional time in your life? Who do you want to spend unstructured time with? 

• What knowledge or expertise can you share with someone else to help them be more intentional in some aspect of their life? How might you use it to help someone in need?

• Is there an opportunity to establish and reset boundaries (with people, technology, etc.) to allow you to be more present and act with intention?

• Can you engage in an intentional and deep conversation with a group of loved ones? What are some topics you all might enjoy discussing?

• How can you intentionally show up for someone in your life who is entering or transitioning into a new season of life? How might your relationship look different in this season? How will it stay the same?

• Choose a simple moment of play (with your pets, kids, friends, or family), even when you don’t feel up to it. How did it feel?

• Commit to making a small or simple gesture to support someone in your circle who could use positive thoughts and love.

• Who do you desire more quality time with? What’s one small step you can take to spend more time with them in the near future?

Loss & Legacy

• How can you intentionally celebrate and honor someone you’ve lost? What about their legacy can you carry with you?

Habits & Routines

• Where could you use more defined transitions that enable you to be more present and intentional with your time?

• Where do you have an opportunity to habit-stack your values and weave them into your current routines?

• How might traditions help you build repeatable intentional moments? What steps must you take to make this happen?

• What sneaky yet subtle habits are robbing you of intentional time? What baby steps can you take to address these habits?

• Challenge the ways you typically interact with the world. What’s a habit you can bend on for more intentionality?

• Intentionality doesn’t always require careful, extensive planning. Where can you run experiments with your time? What activities or habits might you adopt from experiments that feel good?

• What tools or resources might you need to help you create healthier habits? Or, what tools do you use to develop healthy habits that you can share with those around you?

• How can I bring more joy (and deliciousness) into mealtime and food preparation?

Environment & Spaces

• What spaces in your environment could use your time and attention?

• Can you invite more intentionality into your life using your current belongings?

• Is there an opportunity for your media consumption to shed light on what matters to you or what you want your intentional life to look like? What captures your attention, and why do you think so?

• Is there an opportunity for you to slow down and intentionally put something you’ve learned into practice?

• What small, intentional actions might you incorporate into how you already spend your time? (Money isn’t always required here!)

• Are you avoiding an intentional act you can tackle in a few minutes? It might make you feel great afterward!

• So much of spending time intentionally is about cutting what doesn’t feel intentional (especially from our inboxes). How might you add new content to your world (maybe your inbox) to help you spend time more intentionally (doing something you love)?

Work

• Can you identify new opportunities to be more intentional in your workday? Consider what your typical workday looks like and how it feels to you. Is your schedule intentional, or is it on autopilot? Where can you adjust it to better align with what matters most?

• Workplace meetings check! Audit and review your calendar. Do your meetings feel like an intentional use of time? If not, where can you adjust them to increase their value or substitute them with another form of communication?

• Identify a recent personal or professional accomplishment. Aim for one YOU feel excited about and are proud of, not one you should feel happy about. Now, spend a few minutes celebrating!