Overwhelmed. It’s the word I’m seeing on social media and hearing in conversations consistently. For most people, especially those who celebrate Christmas, December is when time and energy typically hit yearly lows. This year feels different to me. People seem more stretched and burnt out than ever. I’ve noticed a real Grinch vibe doing the rounds in unexpected places. (I’m not knocking it; I think it’s funny.) If I’m channelling you here, these journal prompts will help to create space for you.

I’ve recorded a podcast to complement this article for those who prefer audio content. Listen to the podcast.

Using the journal prompts

1. Pick a writing prompt to focus on
2. Set aside 5-10 minutes in the calmest environment you can manage (go for longer if you can, but I know most of you are time-poor)
3. Write down your thoughts without censorship – handwriting is preferable to typing as it helps to slow down the mind
4. As you write, feel into your physical body with curiosity: What are you noticing from the neck down? (I’ve tried to incorporate this embodied approach into the prompts below)
5. If you feel your system is tipping into overwhelm, stop and use your resource (more about resourcing below)

Important: before you begin writing

1. Have something handy that feels like the opposite of overwhelm – we call this a resource in embodied processing, the body-based approach training I’ve completed

Your resource can be anything: a pet, a memory, something imagined, a colour, a song, your favourite meal, nature, or something else. Everyone is different. Having a resource before writing is important because journaling can be triggering.

20 journal prompts to help you bid farewell to 2024

I’ve categorised these writing prompts so that you can choose prompts based on what you’d like to focus on.

Reflection and awareness

Place your hand over your heart. When you think of your happiest moment of 2024, what do you notice in your body?

Place your hand over your heart. When you think of your most challenging moment of 2024, what do you notice in your body?

What energised you in 2024? What does ‘energised’ feel like in your body?

What drained you in 2024? What does ‘drained’ feel like in your body?

Letting go

What are you ready to release from 2024? What does ‘release’ feel like in your body?

Shake your hands gently however you like. Write about something you’d like to shake off before 2025 begins.

When you think about something that made you feel anxious this year, where do you feel the anxiety in your body?

Think about the things that kept you up at night in 2024. What are 3 things you’re ready to let go of?

Connection

Think of someone who showed up for you in 2024 in some way. How does that feel in your body?

Think of someone you showed up for in 2024. How does that feel in your body?

Write about what connection means to you. Notice any sensations that surface in your body as you write.

Do you feel connected with your body? Notice any sensations that surface as you write.

Achievements and setbacks

Write about a time your body achieved something you didn’t think you could.

What do you feel was a setback in 2024? How does that setback feel in your body as you write?

What challenge in 2024 made you physically uncomfortable? Reflect on how you coped.

Place your hand on your heart. What did your body teach you about resilience this year?

Celebrating 2024

Click your fingers. What about 2024 felt like magic?

What unexpected or surprising outcome made you feel grateful in 2024?

Write about a moment when you surprised yourself this year. What are you feeling in your body as you reflect?

Place your hand on your heart. What made your heart full this year?

I hope you find these 20 journaling prompts helpful. My learning is there is always more to do and yearn for. However, there is also much to be grateful for.

If you loved these journaling prompts and want to delve further with 1-on-1 support, explore my Soulful Steps Pilot Program. I have 2 places left as 1 is already gone. A 50% discount is available for a limited time only and you can secure your spot in 2024 for a 2025 start if you wish to. You are welcome to reach out with any questions you may have, and I’m happy to schedule a Zoom call to see if we are a good fit: info@sarahcannata.com