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“Ink it, don’t think it” – a beginners guide to journaling

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In these uncertain and “busy” times, how do you know if you’re heading in a direction that’s serving you unless you are taking the time to reflect and re- assess? Try journaling as a route to enabling your self- reflection!

As a coach, my job is to support my clients in navigating and instigating change. Through the coaching process and as we tap into ‘real- time’ passions, values, and priorities, more often than not, a client will realise that the change they ‘thought’ they were after, is not actually in alignment with the direction they wish to go in.

Every day offers us the opportunity to learn more about ourselves and the world we live in. We are all pressed for time, under pressure and striving to move forward and I find the most effective route to process and make sense of what’s going for ourselves and in the world around us is to journal.

“Ink it, don’t think it”. Journaling is a very effective tool to process your thoughts and feelings. It’s supports you in getting clarity on your thoughts and feelings, improves your mental health and your focus. (Who wouldn’t want that?!)

If you’re a ‘first – timer’ or perhaps, haven’t journaled in a while, I recommend using these 3 prompts to guide your journaling experience- think 3 x 3 x 3. Spend three minutes answering three questions, three times a week. The three prompts that I recommend as a useful starting point are:

  1. What’s going well for me right now?
  2. What needs my attention?
  3. What am I grateful for?

If you would like to develop your journaling. Try the following prompts:

  1. Reflect on the last 12 months, what went well?
  2. What are the next 6 months asking of you?
  3. How do you want to show up?

Journaling once is helpful but the true magic will come as you make this practise part of your wellbeing toolkit! I would love to hear how this works for you.

Enjoy it!

Gillian McGrath is a Cork based Life coach and Facilitator. For more information, go to


About gillianmcg

Professional Trainer, Life and Business Coach, Mother of 3,Blogger and Founder of Change Grow Succeed. See for more details.

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