Reflective Journaling Is SO Powerful

🧘 Join TINAH's 12-day Mindfulness Challenge to go from chaos to calm this holiday season + get the FREE PDF workbook here.

Today is Day 11 of TINAH’s 12 Days of Christmas Chaos To Calm Challenge - where we are helping you find a moment of peace and mindfulness to destress and calm your nervous system during the busy holiday period.

The challenge practise we’re sharing with you today was Reflective Journaling 📝

In this reflective journal practice, we’ll guide you through five journal prompts designed to help you reflect on the past year.

The prompts encourage you to acknowledge your accomplishments, challenges, meaningful relationships, limiting beliefs, and gratitude helping you become more self-aware and be able to better set intentions during this holiday season for personal growth and clarity moving into the new year.

‼️ Don’t forget to sign up to receive the full challenge workbook with all the guided prompts dropped daily into your inbox.

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BONUS: WIN a Christmas gift from one of TINAH's brand partners. More details on HOW when you subscribe for the workbook. 🎁

See you tomorrow for the FINAL Day of TINAH’s 12 Days of Christmas Mindfulness Challenge where we will be guiding you through a calming visualization meditation.

#reflectivejournaling #journalpromptsforclarity #journalprompts #mindfulness #journalwithme #mindfulnesschallenge #journaling #journaltime

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Chapters

• 0:00 Reflecting on the Past Year
• 9:12 Embracing Gratitude and Moving Forward

Transcript

Sophie (00:00.628)
Hello and welcome back to the penultimate day of the 12 Days of Christmas [Chaos.com](http://chaos.com/) Challenge hosted by Tina. We're your hosts, I'm Sophie and this is Kelsey and today we are guiding you through a reflective journal in practice because ultimately it's coming up for the end of the year. When we get to this point in the year we start to look back so that we can start to move forward into the new year.

And this is a great little exercise if you are feeling a little bit stressed about all the things that happen for you at this moment in time and you know you're kind of thinking well what's next what's coming up hopefully this exercise will bring you a moment of first of all presence because you are focusing on something in this moment in time but also start to release all of your thoughts all of your emotions pen to paper

start getting anything out there that maybe you want to start focusing on for next year or releasing anything that's maybe happened in the past 12 months. So I'm going to guide you through a little practice today that's going to give you five different journal prompts that are going to help you reflect on the past year with a bit of depth and a bit of gratitude because ultimately we want to feel grateful for the things that we've experienced regardless of how difficult they are. Hopefully they all bought some kind of lesson or

newness or growth into your life. And hopefully these prompts encourage you to be really honest with your reflections and help you close the year with some clarity, intention and purpose for what lies ahead next year. So if you haven't already, grab yourself a journal, grab yourself a scrap of paper, grab yourself a pen, you can even do this on your voice notes if you don't like writing, like whatever that looks like for you, feel free to express yourself in whatever form feels the most comfortable for you. So

Before we do this, let's just drop into our body's little bit. Let's give ourselves a little shake, maybe move the head around. Give yourself a little flick off, shake off any of the energy that's maybe come to you today, whether it's negative or positive. And then just sit and take a second to ground into the space that you're in. Have a look at your journal, reflect back if you've written anything in there.

Sophie (02:14.462)
morning or yesterday maybe you just want to like give yourself a little reminder of where you were at and then we can start going through some of the prompts that I'm gonna share with you. So the first thing I want us to really reflect on and think about is what moments or accomplishments are you the most proud of that you've achieved this year? Now this doesn't have to be something huge it can be something really really small maybe it's that

you literally woke up and stuck to the same routine all year. Or maybe it's that you achieved something that's been on your to-do list for a really long period of time. Maybe you improved a relationship with an old family member. Think about the times where you felt genuinely fulfilled by what you were doing, or you felt resilient or proud of yourself at a moment in time this year. That could be at any moment in time this year.

yesterday, could be last January, it could be in the middle of the year, whatever's coming up for you just write it down. Now reflect on what these moments meant to you and how they may have impacted your personal growth this year. Like what out of that moment of accomplishment what did you learn? What was the lesson? What was the growth moment? How is that going to help you move forward into next year or into something new that you're going to do moving forward?

give you a second to just finish up writing anything that comes down out of your head onto paper. Sometimes we forget to celebrate our achievements. We often focus so much on the things we did wrong or the things we could have improved on or the things we want to do. But the purpose of that prompt is to really get you to think about what are you really proud of, of accomplishing this year? Doesn't matter how big or how small.

Sophie (04:14.674)
Okay, moving on to prompt number two. Let's start thinking about some challenges that you faced this year. What challenges did you face and what lessons came out of them? What did they teach you? In a moment of challenge, there's often, we don't always see it at the moment in time that there's gonna be growth out of the challenge, but more often than not, the obstacles that we encounter, we handle them in a certain way, which then allows us to grow and learn through that process. So,

Have a think about something that you faced this year that felt a little bit challenging or maybe it pushed you outside of your comfort zone. And what lesson did you learn from these challenges that maybe will help you in the future, whether that's in your work, in your relationships, in your personal life, in your self-development life, whatever that looks like, just write down anything that comes to mind that maybe felt a little bit difficult this year and.

something that you took away from that. Maybe it happened too recently for you to see the lesson yet, which is okay. Maybe just write down the challenge and then later on you can reflect back on that challenge and you'll start to notice that maybe it taught you something or you grew in a certain way or you're proud of yourself of the way you handled it.

Okay, number three, who were the most meaningful people in your life this year and how did they impact you? So think about all of the different relationships in your life. Maybe you've got partners, you've got friends, you've got family, they could even be your pets, all of the different relationships that have inspired you, supported you, or even challenged you this year. Consider how these relationships and these connections have helped you grow and what you might want to carry forward with them.

or equally release going into the new year. So the people that are really stuck by you, how did they impact you? Why were they so meaningful? What moments do you value or appreciate so much that really helped them shape the person you are today or helped them shape your year and experience that you may have had with them? Have a think about that and write down anything that comes to mind.

Sophie (06:27.528)
Okay, number four, what beliefs or habits held you back this year? So thinking about any patterns of behavior that you might have or thoughts that you've experienced that have been limiting you or limiting your progress or your well being. Have a think about what has been holding you back. if they if you set out a certain goal back in January, let's say to achieve this year.

what was holding you back from achieving it if you didn't get achieved, if you didn't meet the goal that you set out to go for. Have a think about whether you maybe haven't been ready to release those limiting beliefs, haven't been ready to change those habits, haven't been able to move past the discomfort of growing into a new routine, and that's okay. It doesn't happen overnight. This is all a process. This is all a learning journey. So have a think about whether you're actually ready to release those beliefs, release those habits.

in this year and then move forward into next year and shift them so that you can start achieving the things that you wanted to achieve into next year.

Sophie (07:36.924)
And then the final one here is what are you most grateful for from this past year and why? What are you super, super thankful for that's happened in this past year? That might be a negative experience. It could be a really positive experience. It could be a person that's come into your life. It could be an opportunity that's come into your life. It could just be a moment passing in time. Just reflect for a second on all of the small and the big things that brought you joy or comfort or growth.

in this moment in time and think about why you're grateful for them and how they have shaped you and your year.

I think that out of all of these, the gratitude one is one of the ones that is the most powerful because it really allows you to say, actually, maybe you have had a hard year, but there's been moments that I actually am really thankful for some of these things that have happened because they've allowed me to do X, Y, Z, whatever that looks like for you. So it's really important, regardless of if you have had a challenging year or things haven't quite gone your way this year, that you reflect and find little moments of happiness.

people that were meaningful for you and things that you have accomplished to keep you feeling really motivated and inspired to move forward.

So there are five journal prompts for today. They will all be in the workbook. If you are subscribed to our mailing list, you'll get the workbook dropped directly to your inbox, which will go through all of the practices that we've shared for you for this 12 Days of Christmas Challenge in there so you can practice them in your own time or in your own details. Kelsey, how did you find this journal in practice? Have you got anything you'd like to share from any of the prompts that I've shared with you?

Kelsey (09:21.658)
Yeah, I mean, I've definitely had some wins this year. I've also had some challenges. I, it's interesting, like, I had some really big wins last year and then my challenges this year have like been the, like what, like the 180 of what my wins were last year, very related to that. And, just, you know, biting off a lot more than I can chew, so to speak. And.

But I've had some really amazing people in my life. I had one of my best friends, she lived with me and my boyfriend for the last year. And I don't think I could have done this last year without her. And same for my boyfriend and just really grateful to have them and their support and, you know, dealing with things with my mom passing and then with all the stress that has come with like business this year and more things of like more projects that I've taken and and bitten off more than I could probably chew and like the stress that comes with that.

Yeah, there's definitely wins, definitely challenges, things that I'm still working on, but I'm glad to be aware of them and glad to have the support in my corner.

Sophie (10:23.808)
Thank you for sharing. So yeah, hopefully that exercise has allowed you to reflect a little bit on things that have gone on for the past year and take away any lessons and things that you want to carry forward into next year and also release. In the next episode, make sure you stay tuned because we will be speaking a little bit more about like setting intentions going into the new year. So we will guide you through that tomorrow. And as I said, don't forget to download the workbook so you have the full spectrum of all of the

different practices that we have given you this week to help you find that little moment of calm during this chaotic Christmas period. So we will see you again for the last day of the challenge tomorrow.