31 January Journal Prompts For Motivation and Discipline
If you want to start the New Year with motivation and discipline, you NEED to use these 31 January journal prompts.
As a Mindset and Productivity Coach for perfectionists, I have created these journal prompts to help you stay on track with your goals WITHOUT burning out.
Journaling has helped me so much during my own perfectionism healing journey which is why I am always preaching to my clients to pick up this habit.
In this article, I give you some top tips for effective journaling and 31 motivating journal prompts you can use every day of the month.
Reasons why you should use journal prompts
If you’re completely new to journaling, it can feel a bit overwhelming to stare at a blank page and try to draw out your thoughts onto pen and paper. Which is why journal prompts are super helpful for you.
Journal prompts can be as simple or as complicated as you want. I personally, like to keep my journal prompts relatively simple because I know that I will build on them and write in more detail.
Here are some more reasons why they can make a big difference:
- It guides your self-analysis: journal prompts force you to think more deeply about yourself and the reasons why you behave the way you do. Research also shows that self-reflection also strengthens your emotional regulation abilities.
- You’re challenged to think about different things: it’s so easy to get stuck in thought loops. Studies have shown that we tend to think about the same things about 95% of the time. Journal prompts help you break your thought cycle by pushing you to think outside of your usual thought patterns.
- Helps you when you have writer’s block: there is nothing worse than having a mental block when you’re sitting down to start journaling. Journal prompts can reduce your cognitive load and make it easier for you to focus and write because you don’t need to use your mental effort to decide what you’re going to write.
Related Post: 7 Easy Ways For Perfectionists To Increase Their Self-Awareness
Why journaling helps you achieve your goals
Journaling is so much more than just writing. It’s a way for you to build a wholesome and honest connection with yourself. I feel like nowadays we tend to get caught up in the habit of avoiding ourselves through constantly watching YouTube, listening to podcasts and doomscrolling on social media.
Journaling is a small piece of time where you are solely focused on yourself and it’s much more difficult to hide.
These are some more benefits of developing a journaling habit
- You get much better clarity about what you actually want in life
- It gives you much more accountability because it makes you naturally want to show up for yourself
- You can track your progress because your journal is a written record of the things you want to do
- It gives you a space to reflect on the things that are working for you and the things that aren’t working
- Writing down your goals helps you imagine your ideal outcome and makes the goal seem more attainable
31 Motivating journal prompts for January
- Today, I’m committed to achieving… and here’s why it matters to me right now
- Three things I can do today that would help me feel productive are…
- If I had to define success for this week, it would look like…
- Right now, I could create more balance in my day by…
- I’m noticing that my energy feels… and that means I need to…
- If I could let go of perfection today, I’d focus more on…
- Showing myself compassion today looks like…
- For me, discipline means… and I can practice it by…
- One small habit I can work on today to get closer to my goals is…
- I’m celebrating today’s wins, no matter how small, and they are…
- I’m ready to let go of… because it’s taking up too much space in my life.
- This challenge I’m facing today is an opportunity for me to grow by…
- In this moment, I’m thankful for…
- One fear that’s popping up for me today is… and I’m going to face it by…
- Today, living in line with my values means I will…
- Right now, I can practice mindfulness by…
- Setting boundaries today looks like saying no to…
- Even on busy days like today, I’ll prioritise self-care by…
- One small thing I can do to nurture my mental well-being today is…
- If I could simplify my to-do list today, I’d focus on…
- Something I’m proud of accomplishing today is… and it makes me feel…
- The task I’ve been putting off is… and I know I’ll feel relieved when I…
- I’m carving out a moment of stillness in my day by…
- One way I can bring more joy into my routine today is…
- On tough days like today, I’ll remind myself that…
- Tracking my progress today will feel meaningful if I…
- Right now, the next small step I can take that aligns with my bigger vision is…
- Today, I’ll make the most of my time and energy by…
- One thing I can shift in my routine today to get better results is…
- Something positive I’m recognising about myself right now is…
- Today, I’m embracing imperfection by… and trusting the process
How to use these journal prompts
These journal prompts are designed to help you think more about your wants and needs so that you can stay motivated to work towards your goals.
I recommend you set aside some time daily and try to be consistent with it. For example, start by dedicating 5-10 minutes each day in the morning or evening (depending on what works for you).
When you’re journaling, try to approach each prompt with a clear mind and just write the first thing you think of. This is a perfectionism-free zone. There are no right or wrong answers so just write anything without overthinking.
Be flexible. You don’t need to stick to the exact order of the prompts. If you see a prompt that feels more suitable for you on a certain day then go ahead and write about it. You can also make amendments to the prompts so that it helps you even more.
Related Post: 81 Things To Write In A Journal When You’re Bored
What supplies do you need?
You don’t need much apart from a journal or a notebook, a pen and a quiet space to write.
That’s it.
You can make it more complicated if you want by adding highlighters or sticky notes but that’s up to you.
I personally use a densely packed A5 journal for my deeper reflections and a one-line-a-day journal for everyday simple reflections. I also use my bullet journal for reflections while I’m on the go but I try not to do that too often.
Related Post: How Long Does A Bullet Journal Last?
Top tips for maintaining discipline and motivation
Start Small
You don’t need to go all in straight away. Start with just one prompt each day. Keep it light and simple.
Link It to Your Routine
Make journaling a natural part of your day. Link it to something that you already do like right after you brush your teeth. That way, it feels easy and not like another task on your list.
Celebrate Your Efforts
Showing up is progress. FACT. So give yourself credit for trying to do something that pushes you to increase your self-awareness. You’re doing the work, and that’s worth celebrating.
Set Friendly Reminders
Life gets busy, but don’t let that knock you down. Set a quick reminder on your phone or calendar. It’s a small nudge that helps you stay on track, especially when you need it most
What journal prompts are you going to use?
It’s a new month AND it’s a New Year so now is the perfect chance to hit the ground running. Use these journal prompts to guide you on your healing journey so that you can achieve your goals and live the life of your dreams.
Remember to practice self-care and set boundaries with yourself and others while you’re working toward your goals.
No overworking or burnout over here, okay?
So, what journal prompts are you going to use? Are you going to stick to the order of these ones or mix and match them with other resources? The choice is yours!
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