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Self-Reflection Journal Prompts


  1. A moment in my life I will never forget is…
  2. Make a list of 30 things that make you smile.
  3. Make a list of the people in your life who genuinely support you, and who you can genuinely trust. (then make time to hang out with them)
  4. I really wish others knew this about me…
  5. Using 10 words, describe yourself.
  6. Who do I want to become? Who in my life was/is like that?
  7. My favorite way to spend the day is…
  8. Am I pushing myself to be something I’m actually not?
  9. If I could talk to my teenage self, I would say…
  10. What does unconditional love look like for me?
  11. I couldn’t imagine living without…
  12. I feel most energized when…
  13. One topic I need to learn more about to help me live a more fulfilling life… (then learn about it)
  14. I make myself these 10 promises…
  15. So far, I’ve learned these lessons about life…
  16. What song lyrics/quote/poem have served as a guide for you?
  17. When you look in the mirror, what do you see?
  18. I wish to experience this for the first time…
  19. What are 10 things you are grateful for today?
  20. If you could run away, would you take anyone with you? Where would you go, and why?
  21. Write a bucket list!
  22. What makes you unique?
  23. What would the people who know you best say about you when you are gone? What would they say in your eulogy? Obituary?
  24. If you could change one thing, what would it be and why?
  25. On your death bed, what would your primary regrets be?
  26. What is the best advice you have ever received?
  27. What does it mean to live authentically?
  28. Write about a challenging situation, how you dealt with it, and what you learned from it.
  29. Choose a quote that inspires you. Explain what it means to you.
  30. If you could change something about yourself, what would it be?
  31. You are stranded on an island – who is the one person, and what is the one thing you would choose to have with you?
  32. What does getting older mean to you?
  33. What or who inspires you?
  34. What is your life motto, the words you live by? Why?
  35. If you won the lottery, what would you do? Honestly…
  36. What are your greatest strengths?
  37. Name an animal whose characteristics you admire. Are you like that animal in any way?
  38. “I know how to stick up for myself” (true or false) Explain your answer.
  39. You just spent all day by yourself. Are you bored?
  40. To show someone you love them, are you most likely to use words, actions or some other method?

©Krista Hill Coaching

Empathy Map


An Empathy Map is a tool that helps with self-reflection.   It helps you identify your needs, and the disconnections between: what you say AND what you do.  It allows you to analyse yourself from a 3rd person perspective.

Using the chart above (or drawing one similar), think of a recent situation that stirs up emotions in you (an argument with your partner,…) and analyse yourself:

  • SEE: Look back, “see” what you can identify as some of the quotes and defining words you said in the situation.
  • DO: What actions did you take or “do” and what behaviours did you notice in yourself? Can you identify a behavioral pattern?
  • THINK: What were you “thinking” in that situation? What does this tell you about your beliefs/values?
  • FEEL: What were you “feeling”? What were your emotions at the time? Why? Which past situation do they most remind you of?
  • IDEAS: (insights) Answer some of the following questions to help with further self-reflection.  Do not reinforce the negative feelings.
    • How is this situation connected to your fears and hopes? What are your fears? What are your hopes?
    • Are there any needs met or not met in this situation?
    • What was the environment of this situation?
    • What hurts you most about the situation or makes you feel good about the situation?
    • Is this a typical or atypical situation for you? Do you often find yourself in similar situations where you say, do, think and feel the same things?
    • What was the feedback you gathered from your environment – other people?
    • What are the positives about/from the situation?
    • What can/did you learn about yourself, others and the world by experiencing this kind of a situation?

Edward de Bono’s The Six Thinking Hats


Edward de Bono’s, The Six Thinking Hats, is a simple, effective method that helps to increase productivity, focus and mindfulness.   The main idea is that by “mentally” wearing and switching “hats”, you can easily focus and redirect thoughts, a meeting or a conversation.

This process allows you to look at situations and yourself from a different perspective.  It can also help you when practicing self-reflection by providing new insight.

When self-reflective journaling, using the Six Thinking Hats, follow the model below:

  1. White Hat – present the facts and details of a situation
  2. Yellow Hat – focus on the positive; your positive thoughts; what you like about something
  3. Black Hat – examine the negative; your negative thoughts: what could or did go wrong
  4. Red Hat – emotions and feelings; your feelings about the situation/topic
  5. Green Hat – requires imagination; represents creativity; come up with ideas, solutions, possibilities, alternatives
  6. Blue Hat – focuses on reflection; the manager; organizes your thinking; what is the next step?

Why? Why? Why?


What is the best way to self-reflect, to get to know yourself better? Ask yourself WHY… over and over and over again!

Having a bad day? Ask yourself WHY?

“Why am I having a bad day?”…Why?…Why?…Why?…Why?…Why?

“Why do I feel the way I feel?” … Why?…Why?…Why?…Why?

“Why do I find myself in this situation? Why do I see the situation as so positive or negative?”… Why?…Why?…Why?

“Why do my beliefs and values differ from others?”…Why?…Why?…Why?…Why?

“Why do I tend to see things as black and white?”…Why?…Why?….Why?

“Why can’t I see the positive more often than the negative?”…Why?…Why?…Why?…Why?

For every question you ask yourself, MAKE SURE you do not let yourself off the hook until you have answered at least five why questions in succession about it!  You will be amazed how quickly you can get to root of a problem!

Life Fulfilment Chart


  1. On a scale from 1-10, assess each area of your life on the chart above.
  2. Any areas that you evaluated as a 4,5,6,7, you have determined you are averagely satisfied with.  For month 1, leave these areas as they are.
  3. Highlight each area you assessed as a 1,2,3, with red.
  4. Highlight each area you assessed as an 8,9,10, with green.
  5. For the areas highlighted red and green, go through the “Why?Why?Why?” process for each area of life.  (ie: Why are my emotions only assessed as a 3? Why do I feel disappointed in myself? why do I judge myself harsher than maybe I should? Why? Why? Why? Why?)

30 days later, repeat the process.

This time, try to re-assess any areas you have evaluated as a 4,5,6,7 and see if, using only the numbers 1,2,3,8,9,10, you are able to move those average areas one way or the other and begin to make change!

30 days later repeat the process again!

If one of these free resources was helpful, and you would like more…

Book a FREE Embrace Life Session with ME!

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