Dr. Ali Fenwick, Ph.D.Self-Discovery Tool
Reflective journaling prompts
Notice the pattern, not just the moment.
Use this page to slow down and explore one meaningful experience. Write honestly rather than perfectly; a few words can be enough.
1. The situation
What happened? What facts would a camera have recorded?
2. Thoughts
What did you tell yourself? What meaning did you give it?
3. Emotions & body
What did you feel, and where did you notice it physically?
4. Your response
What did you do, avoid, say or need in that moment?
5. The pattern
What feels familiar? What belief, trigger or habit may be involved?
6. A helpful next step
What would a kinder, clearer or more useful response look like?
Reflection question: What is this experience asking me to understand about myself?