By Fran Migliorati
Journaling is an incredible tool to reflect on some of the thoughts and release the feelings and emotions that may be trapped inside of your mind and body during your fertility journey. Journaling creates space for deep self-awareness and self-compassion.
Through journaling, you can learn to appreciate some of the small things happening in your life which may have been missed as you go by your day-to-day. Journaling also gives you the ability to track progress over a period of time, as you can refer back to some of your thoughts and insights.
How to Journal
I recommend that you journal with the good old and reliable pen and paper, keeping it simple and activating parts of your brain associated with writing. Find a quiet space (hot beverage optional) and commit to a set time – start with 10 minutes and increase as you get more confident. For greater benefits, you can try to practice journaling daily, however, if you can’t commit to this, then I’d say at least once a week. There is no need to share your journal with anyone, it is perfectly acceptable to keep it private (remember your boundaries).
Journaling Prompts
Use journaling prompts to start your journaling exercise as a ‘warm-up’ and let your mind do the rest, taking you wherever it wants to go – you don’t need to journal on the same topic the whole time during this exercise, you can allow your mind to release what needs releasing, reflecting or expressing at the time, so don’t worry if you end your journaling exercise writing about something completely different.
Here are some of my favourite journaling prompts for anyone on the fertility journey:
1. If my body could talk, it would say…
2. Today I feel…
3. This month, I’m most looking forward to…
4. I feel happiest in my skin when…
5. Motherhood means…
6. I feel joy when…
7. I feel proud of myself when…
8. I feel safe when…
9. I forgive myself for...
10. I no longer need…
11. If I could give my teenage self some advice, I would tell her…
12. The last positive thing I was a part of…
13. This month I accomplished…
14. Ten things that bring me peace are…
15. I deserve love because…
16. Five things I’m grateful for today are…
17. My perfect day looks like…
18. A beautiful person is…
19. Why do you want to become a mother?
20. What emotions do you feel or associate with motherhood?
21. What do I want to heal this month?
22. What makes now the perfect time in your life for you to have a/another child?
23. How can I show more kindness and love to myself?
24. How do I feel about my next cycle?
25. What positive character traits do you have?
26. Why do you think it’s important to have high self-esteem?
27. What are things you’d like to say ‘no’ to?
28. Who appreciates you?
29. What makes you unique?
30. What would you do if you could live a day without consequences?
31. How do you indulge yourself? How can you indulge yourself more often?
32. What is ‘enough’ for you?
33. What parts of your life are keeping you going right now?
34. What does your best friend brag about when she talks about you?
35. What makes you feel strong or invincible?
36. What are times that make it very difficult for you to say “no” and what are some default
responses you can come up with for next time?
37. What is an area of life you could use help with and how can you accept help?
38. What are you good at helping other people at?
39. What is something you need to let go of?
40. What area of yourself is it hardest to receive a compliment about?
41. What do you love about your life?
42. When does your physical body feel happy?
43. How can having a positive attitude change my life?
44. Write a letter to your future baby.
45. Write a pep talk to give yourself the next time you feel sad, upset, or full of doubt.
46. Write a letter to your teenage self.
47. Write a letter to your future self.
48. Write a short letter to yourself about why getting help is a strength, not a weakness.
49. Make a list of inspiring quotes that provide you with encouragement.
50. Write a letter to your infertility/fertility journey and let it know why it doesn’t define you.