MY 3 FAVORITE JOURNAL PROMPTS FOR SELF GROWTH Explore and nourish your inner depths with these simple journal prompts. by Cole Hastings TABLE OF CONTENTS INTRODUCTION 01 PROMPT #1: SUFFERING 02 PROMPT #2: FEAR/ANXIETY 03 PROMPT #3: PURPOSE 04 BONUS: FOCUSED BRAIN DUMP 05 WHY STAY SUBSCRIBED? 06 INTRODUCTION (AND HOW TO USE THIS BOOK) Thank you for downloading this ebook. My name is Cole Hastings, and I'm a YouTuber, author, and video creator. I created this e-book to give you the journal prompts that have helped me the most in times of confusion, suffering, or struggle. You can fill out these journal prompts in a physical notebook, computer, or even on your notes app on your phone, but I've found that physical writing is the most impactful (there also seems to be some science to confirm this as well). I encourage you to use these prompts more than once, and at different points in your life when they need to be updated/revised. Thank you for investing your time into using this. 1 PROMPT #1: SUFFERING Most of the suffering you go through on a daily basis is in a casual relationship with your expectations. When we think of how we would like something to go, or how we think it should go, we are prone to suffer when our expectations do not match with reality. Of course, it's important to dream big and have an idea for what we want, but it's possible to do that while also being unattached to the outcome. If you are constantly attached to the outcome, and the potential fruits that you will gain from it, then dreaming big just turns into another way to distract yourself from the positivity that can be found in the now. Set goals, but detach yourself from the outcome and your expectations. In your journal, ask these questions: What was I expecting out of life? How did those expectations lead me to suffer? Example: I was expecting to get a job and have a decent salary by now. Because I'm not there yet, and myself and everyone expects me to be, I feel unworthy. What can I be grateful for right now? What will help me shift my focus to that? How can I see my current situation from a positive perspective? What can I gain from it? Example: Right now, I'm grateful that I even have the opportunity to pursue the career of my dreams. I'm in good health and have all the tools at my disposal to make that happen. Maybe I can do more research on how to set up my resume to be more desirable, and take on another personal project to boost my portfolio. In this challenge, I will come out a stronger and more well developed person. I am capable of that. 2 PROMPT #2: FEAR/ANXIETY Fear and anxiety comes from the inevitable, uncertain future, and can be exacerbated during times of overwhelm. When something is making you anxious or fearful, it's usually due to one of two things: 1. Your body interpreting a present situation as a threat to your survival 2. The uncertainty of the outcome of a future situation Since this is the case, calming fear and anxiety can come from achieving a certain state of body/mind balance. In your journal, ask these questions: What is the worst case scenario of this situation? Is it as bad as I'm playing it out to be in my head? Example: I am nervous that I will get rejected by my crush. The worst case scenario is that she laughs at me, says no, and makes fun of me to her friends. In reality, it really wouldn't be that bad, because life would still go on, and I'd still have everything I need to be fulfilled. Then, do this: Let yourself be still for a moment. Take 5 deep breaths, and focus solely on the inward and outward of your breath. Notice how your 5 senses are attuned to this moment. Notice what your body is touching contact with. Notice the smells and sounds. You are now re-centered. After I re-center, what can I tell myself in times of fear and anxiety that will allow me to get over my body's automatic response to fear and uncertainty? Example: I can say, "This is my brain's response to a threat, and I am in no real danger. I acknowledge my emotions and thoughts, but I will not allow myself to overly attach to them. I will never know exactly how something will play out, so I will embrace the magic of uncertainty. How can I bounce back from the worst case scenario? Example: If the worst case scenario happens, I could see this as a win. I expanded my comfort zone by talking to my crush, and overpowered my brain's natural response to a threat using logic. I could also analyze what I did socially and improve upon it. 3 PROMPT #3: PURPOSE If there's one thing I've learned, it's this: When 99% of humans don't have a purpose or aren't aligned with it, they struggle more than those who do/are aligned with it. Having a reason for doing most of what you do is the single best way to make life feel more fulfilling. Then, even if things go wrong, you can tell yourself: "I still have my purpose I'm moving towards and improving upon, and that is my priority. Let's keep going." A common misconception is that you "find" your purpose, but for most people, I don't think this is true. You intentionally "make" your purpose through the right prompts and actions. In your journal, ask these questions: (Skip if you already have a purpose): What is something positive I could bring to the world, that would bring out the best in me, and is broad enough to the point where I would barely have to adjust it throughout my life? Example: I could become a programmer and help small businesses build websites. But this is slightly too specific. One day, the market may not call for something like that. So I think it's best for my purpose to be someone who helps small businesses through their online ventures. What are the actions that align with this purpose? Example: Waking up early, learning one new programming skill each day, building a portfolio over time, reading books on small businesses. What is the smallest actionable step I can take today to further align with this purpose? Example: I can start by going to bed earlier than usual. Like 10pm, and giving myself an extra hour in the morning to start learning about web development. I promise I will do this. IMPORTANT NOTE Not everything you do has to have a purpose. In fact, sometimes doing things for no higher reason at all can be just as satisfying. Remember to give yourself the flexibility to engage with all aspects of life, even the meaningless ones, if they would still produce joy and fulfillment out of you without harming others/yourself. 4 BONUS: FOCUSED BRAIN DUMP Sometimes, you just need to let it all out, or allow your brain to work through it for you. That's where a focused brain dump comes in. A focused brain dump is essentially like a regular brain dump (writing whatever comes to mind on a piece of paper) but with a specific topic. If something is currently confusing you, or bugging you, and you just can't figure out why or understand it fully, then try this out. You'll almost always come to find that by the end of it, you've come to a better understanding of the thing. Or at the very least, your angst about it subsides. It helps me a ton. In your journal, do this: 1. Pick a topic to write about that you want to understand more deeply, or just want to stop being so confused/annoyed about. 2. Write whatever comes to mind about it. 5 WHY STAY SUBSCRIBED? Well done, you've made it to the end of this ebook. If I had to guess, I'd say that most people won't end up trying to put all these prompts into practice. You were one of the few, and you should be proud of that. So if you've already gotten value out of this ebook, why stay subscribed to my newsletter? One reason: Contagiousness. Even the most productive, joyful, high performing people fall off the wagon sometimes. And when that happens, they have systems, communities, and other motivators they can rely on to keep them focused on what their true purpose is. AKA: Positive things that are contagious. Think of my newsletter as just that. Reading words that keep you on the path towards fulfillment and prosperity will make you adopt more things related to fulfillment and prosperity as a byproduct. You are very much so a product of everything you consume. I am aware of that, and it's why I make sure to feed my mind with the right information (like the information in my newsletter). In a world full of meaningless content and distractions, why not make sure that the content you consume is helping you, rather than hindering you? But if this wasn't enough to convince you, then my newsletter may not be for you. And if that's the case, you can keep this eBook for when you need it and unsubscribe. I appreciate you investing your time into this, and I hope I can continue to give you some contagious, positive consumption. -Cole If you're reading this in the future and you unsubscribed, but you wanna join the list again because you need to realign with your goals and purpose, then click here. 6
