Sunday Journal Prompt

“When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” 

– Henry Ford 

It’s been a rough month for me. I thought I had shin splints in both legs but then the pain got so bad I couldn’t walk without crying. I crawled around the house and, when that got too painful, my husband and sons carried me. I’ve seen several doctors, had a battery of tests and am now being treated for an autoimmune issue that affects the lower legs of some people with Crohn’s disease, particularly women. 

I reduced my schedule at work, have postponed my freelance projects and cut back socializing. Robert moved the boys back to their college dorms without me, which was hard for me to miss since I love doing that.

Experience has taught me that journaling most helps me during times of uncertainty, fear and pain, yet it wasn’t until today that I returned to it. While I started out writing about my exhaustion and despair, I ended my journaling session feeling grateful for my support system, a team of family and friends who drive me to work and medical appointments and who offer me encouragement.

What most helps you during difficult times? How can you remind yourself to return to what strengthens you? 

Sunday Journal Prompt

“The greatest thing in the world is to know how to belong to oneself.” 

– Michel de Montaigne 

As much as I love and enjoy my family and friends, I treasure my time alone—a chance to think, plan, write and reflect. Spending time alone allows us to re-center ourselves amid life’s commotion, to truly know ourselves.

My friend Jackie shared this photo from her solo kayaking trip, an opportunity for her to reconnect with herself and with nature. I saved this image to my phone weeks ago and find myself returning to it often, as it reminds me of the peace and beauty of my own solo adventures. 

What solo adventure can you plan for yourself?

Sunday Journal Prompt

“Today’s accomplishments were yesterday’s impossibilities.” 

– Robert H. Schuller 

As part of a research project about journaling, I’ve been conducting university workshops and collecting surveys for three years. From about fifty workshops, I’ve gathered nearly one thousand responses, far more than I needed. I’d started an article about the project a few years ago, but didn’t finish it since sifting through all the data seemed overwhelming. Rather than facing the pile of surveys I already had, it was easier to keep saying “yes” to requests for workshops, which of course added to my pile of data.

The task seemed crushing, but, as I discovered this week, not doing the project drained me far more than the three days it took to sort and enter my findings. I still have work to do: analyzing my findings, writing the article, finding an academic journal that will publish it. But it feels good to have taken a crucial step toward a goal I set for myself over three years ago. 

What seems impossible? What’s a first step you can take toward it this week?

Sunday Journal Prompt

“We generate fears while we sit. We overcome them by action.” 

– Dr. Henry Link 

Today marks the first day of a ten-day writing residency I’m blessed to have: time away from my job and other responsibilities—every writer’s dream. Yet I’m filled with fear. What if I spend too much time reading, walking, napping or chatting with the other writers? What if I take too long to get started? What if what I write isn’t any good? What if I don’t accomplish what I plan to do?

Worrying robs me of my energy that could be better put into action. I’ve been here before—literally and figuratively. As beautiful as the road ahead is, it’s a long road. By getting started and developing a routine—one that includes writing, reading, walking, napping and socializing—I get into a groove. In my case, the first step is to open my laptop and put one word after another.

What action can you take to dispel fear?

Sunday Journal Prompt

“The past is never dead. It's not even past.” 

– William Faulkner 

I spent a recent weekend in New Orleans, enjoying time with my brother and his family and seeing his daughters perform in a play. A friend drove me by a duplex apartment where I lived for a year during my college days nearly thirty years ago. 

A rush of not just memories but voices returned—those of my two roommates on the first floor and those of the three boys who lived upstairs, mostly voices I hadn’t heard in decades. With this oddly present echo from the past, Faulkner’s quote about the past never dying resonated.

Lately I’ve been obsessed with time-travel narratives—such as Netflix’s Dark and Octavia Butler’s Kindred—and have been thinking about how time, which I often think of as a constant, seems to speed up or slow down. “Time is an illusion,” according to Albert Einstein, which makes me wonder if our perception of time may differ from reality. 

What does the concept of time mean to you? Have you ever thought of it differently?

Sunday Journal Prompt

“A library is a place of safety, a haven from the world.” 

– Neil Gaiman 

This week my son and I needed to complete an errand in a town an hour away from home. Upon our arrival, a rottweiler named Rambo barked at and chased Alex in the parking lot beside a truck with the license plate “Monster.” Later the store owner insulted me. Though he quickly apologized, a simple task had turned into a stressful afternoon.

Fortunately, we found a haven. While walking around the town, we discovered a small but beautiful library with a window-seat reading nook that helped restore our sense of peace and equilibrium. Even when I look at the photo, I find myself breathing more deeply.

What’s a haven in your life from daily stressors?

Sunday Journal Prompt

“It's not the load that breaks you down, it's the way you carry it.”

– Lou Holtz 

We can ease the burden of extreme weather by being prepared for it: wearing a shade hat and sunglasses, a raincoat and umbrella, or a parka and snow boots. While we can’t check a weather app to see what unexpected stressors await us each day, we can prepare for them in other ways.

Feeling physically and emotionally strong enables us to better bear stress—to carry the load with more ease. In my case, journaling, exercise, healthy eating, meditation, rest, reasonable expectations of myself and others, and a manageable schedule help me to be less reactive to life’s dramas.

When I don’t take care of myself, I become reactive, passive-aggressive or defensive and then later regretful. That’s not the way I want to show up in my life, so it helps to remind myself often that I know how to ease the load I carry.

How can you ease the load you carry?

Sunday Journal Prompt

“What we achieve inwardly will change outer reality.” 

– Dr. Otto Rank 

Our internal battles often lead to external heartache. We don’t always do what we say is important to us. Whether that’s sticking to a specific eating plan, exercising regularly or working on a long-term project, it can be easy to feel frustrated with ourselves for not following through. Sometimes self-disappointment results in our barking at or blaming others.

What would happen if we cut ourselves some slack? If we gave ourselves permission to get off track, perhaps we’d have more energy to get back on track instead of wasting it on battling ourselves or others.

In an effort to feel more harmony with what I think, say and do, this month I’m focusing on not complaining or making excuses but instead owning my choices. Experience has taught me that acceptance and forgiveness of myself and others lead to peace.

How can making peace with yourself lead to a more fulfilling life?

Sunday Journal Prompt

“A nation's culture resides in the hearts and in the soul of its people.” 

– Mahatma Gandhi 

My friend Ruth described Japan as having a “well-preserved culture,” something I experienced firsthand. With an emphasis on doing one thing at a time, most people don’t walk and drink like they do in America. In fact, the only public trash cans I found were next to vending machines—where you’re expected to purchase and consume drinks then dispose of the containers in one place.

People bowed to the elderly, giving me the sense that I stood beside royalty when next to an old lady. The lack of graffiti and cleanliness showcased a respect for the environment I’d rarely seen in large cities, and unlocked bikes indicated a heightened level of trust. Prior to boarding my Japan Airlines flight home, the flight attendants bowed to the passengers at the gate, a gesture of gratitude for the opportunity to serve, a custom that made me cry.

I’d thought visiting a place I’d always wanted to go to would get it out of my system, but instead it fostered a stronger desire to return. In the meantime, I want to integrate the culture into my daily life. While I may not leave my bike or door unlocked or bow in gratitude to the students I teach, I can be more respectful to the elderly in my life and express appreciation more often. 

What cultural traditions have you discovered? How can you make them part of your daily life?

Sunday Journal Prompt

“We travel not to escape life, but for life not to escape us.” 

– Anonymous 

Though travel is often associated with escape, I see it as a way to better know ourselves.

Who are we away from our regular routines, away from familiar people and places? When we have a day without the typical demands of life, what do we choose to do? And what cultural traditions discovered during our travels do we want to take back into our daily lives?

How has travel opened the door to self-discoveries?

Sunday Journal Prompt

“Only a person who risks is free.”

 – Anonymous 

A naturally cautious person, I’ve found that it demands a lot of courage for me to take risks. Yet the times that I defy expectations or take a chance on something a bit scary—like voicing a counterargument at a department meeting or teaching at a men’s prison—are the moments in which I learn more about what I’m capable of and grow into the person I’m becoming.

By going outside of our comfort zones, we gain a newfound sense of ourselves.

How can you step outside of your comfort zone to gain newfound freedom?

Sunday Journal Prompt

“Unplug to recharge.” 

– Susan C. Young 

Are you managing your energy well and using it for things that matter? Do you stop to recharge before you push yourself to critically low levels? These are questions asked by author and speaker Susan C. Young, a change expert who encourages us to recharge by unplugging ourselves from the world.

Mobile chargers or car cords may power up our low-battery phones, but unplugging ourselves is the secret to recharging our minds and bodies. In Health Forensics, author Steven Magee compares the human mind and body to a single-cell battery charged from the atmospheric DC voltage and the Earth.

When has unplugging in nature recharged you?

Sunday Journal Prompt

“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” 

– Thich Nhat Hanh 

A street sign next to a seaside path in Laguna Beach, California signals us to “Breathe.” Though we wouldn’t exist without breathing, the quality of our breath matters. It becomes shallow when we are frightened or anxious and deepens with relaxation and sleep. While we can’t always control what comes at us in life, we can exercise control over our breath.

In my experience, consciously slowing down my breath during times of distress is the key to slowing down my heart rate and, I suspect, the rate at which cortisol races through my body. In The Voice of the Body, Dr. Alexander Lowen shares that in Asian and mystic philosophies, the breath holds the secret to the highest bliss—the reason why breathing is the dominant factor in the practice of yoga. 

How can you remind yourself to breathe deeply during distress?

Sunday Journal Prompt

“I write entirely to find out what I’m thinking, what I’m looking at, what I see and what it means. What I want and what I fear.”

 – Joan Didion 

February was a rough month for me. Although I fulfilled many responsibilities, they took so much more effort than usual—and left me wiped out physically, emotionally and spiritually.

Writing an email to my best friend about my month was an important step in gaining a better understanding of what’s been draining me. I started writing about an emotionally taxing situation, but then other seemingly unconnected material showed up on screen—helping me understand that more was weighing on me than I’d realized.

A bonus is that my writing led to a cross-country phone conversation with Chels that not only helped clarify why I’d felt the way I did, but also solidified our bond since she shared her own struggle about an eerily similar situation. Together, we discussed ideas on how we can both move forward. Since writing about my situation and chatting with her, I feel my malaise lifting.

Write an email or letter to someone else to gain insight about yourself.

Sunday Journal Prompt

“A cup of tea is a cup of peace.” 

– Soshitsu Sen XV 

In celebration of the Chinese New Year, my friend Ruth showcased her tea ceremonial skills at a local festival. Serving Yixing Red Tea from a tea plantation in her father’s childhood village in the Yangtze Delta area of China, Ruth engaged participants in an interactive presentation that involved multiple senses: sight, smell, sound and taste.

This mindful practice of ceremonial tea is an expression of heartfelt welcome and serves also a way for Ruth to connect to her ancestors, as her family has long produced the purple clay teapots that amplify the tea’s flavor. Growing up with a tea table prominently displayed in her family’s home, Ruth describes tea as a spiritual journey that has been integral to her life. She finds that the performance of ritual leads to conversation and connection as well as a refreshed mind.

How do you honor and share your family’s culture or traditions—or how have you shared in those of others?

Sunday Journal Prompt

“Keep your eyes on the stars and your feet on the ground.” 

 – Theodore Roosevelt 

In a yoga-writing workshop I teach entitled “Rooting and Flourishing,” the theme blends the ideas of staying grounded with a firm foundation while also reaching for what lies beyond. In “tree” pose, for example, we’re unable to extend our arms and hold the pose for long if our base is wobbly.

When envisioning “the stars” you’re working toward—such as weight loss, a finished novel or financial security—consider the daily practices that will help steady your base. After all, it’s the compounding effect of seemingly small habits that add up to sizeable results.

What small shift can you make that will make a sizeable difference over time?

Sunday Journal Prompt

“Deep roots are not reached by the frost.” 

– J.R.R. Tolkien

Each spring I’m amazed by the resilience of mother nature. Even after a bitter-cold winter, the dormant trees, bushes and flowers flourish. Their deep, well-nourished roots prevent short-term surface frost from deadening their long-term lifespan.

Yet how often are we affected by the frost in our lives—offhanded comments, being cut off in traffic, longer-than-expected grocery lines? When I don’t nourish myself, life’s irritations take a greater toll on me. However, when I take better care of myself, I’m less affected by them. When I make the effort to eat wisely, exercise, read, write and meditate regularly, the frost has a tougher time reaching me.

How can you root yourself this week?

Sunday Journal Prompt

“Writing is a joy, something that makes me feel free.” 

– Inmate, State-Run Correctional Institution 

Last week I wrote about how I didn’t know what to expect in my new role of teaching a journaling and memoir class at a state-run correctional institution. I expressed doubts about the students’ interest in my topic and wondered if I’d feel safe. What I didn’t share—what I’m now ashamed to admit—was that I expected them to be high school dropouts with low-level writing skills with minimal engagement.

I didn’t expect their writing to be so powerful and impressive, nor did I expect to hear many praise their childhood English classes. I didn’t expect that many had been to college. I didn’t expect them to be so articulate and quick-witted. I didn’t expect so many life-long voracious readers. I didn’t expect one to carry a dictionary in his pocket at all times, another to say he’s a “word nerd” who loves multisyllabic words. I didn’t expect one to say that writing gives him “a better thinking process” and another to share in a booming minister-like voice, “Writing is a joy, something that makes me feel free.”

When were your low expectations shattered for the better? What did it feel like?

Sunday Journal Prompt

“Faith is taking the first step even when you don’t see the whole staircase.” 

– Dr. Martin Luther King, Jr. 

As a planner, I like to know what I’m getting myself into before embarking on a new endeavor. You’d think that I would’ve learned by now that often things don’t go as we expect them to—for the better or for the worse. Still, it’s difficult for me to jump into a situation in which I don’t feel I can predict the outcome. 

This week I’ll begin teaching a new journaling and memoir class at a state-run correctional institution. I don’t know what to expect. Will my all-male students be receptive to what I teach? Will I feel safe? All I know is that, when I was asked to teach there, something in me felt pulled to say yes. Dr. Martin Luther King, Jr. calls for us to have faith in taking the first step. As I prepare for the unexpected, I look to his words for encouragement.

What uncertainty lies before you? How can you take the first step toward it?

Sunday Journal Prompt

“When you pen down your dreams, an inner strength and divine power is activated.” 

– Lailah Gifty Akita

Journaling has helped entrepreneur, media mogul and philanthropist Oprah Winfrey throughout her life. Raised in poverty and subjected to abuse, she says journaling helped her build mental stability and strength. By looking for things to express gratitude for in her journal, she found that something always showed up.

Beyond writers like Mark Twain, Virginia Woolf, Vladimir Nabokov, John Cheever and Cheryl Strayed, famous journalers include thinkers and inventors like Winston Churchill, Thomas Edison, Albert Einstein, Leonardo da Vinci, and athletes such as gold medalist Katie Ledecky and marathon-runner Eliud Kipchoge. Perhaps, as author Lailia Gifty Akita says, penning down our dreams activates an inner strength and power to work toward fulfilling them. 

What can you imagine for yourself? Pen it down to unlock a deeper strength.

Sunday Journal Prompt

“The beginning is the most important part of the work.”

 – Plato

My husband and I have noticed that our gym is more packed than it’s been—the January rush. By February it usually gets back to normal. There’s a myth out there that 21 days is all it takes to build a new habit, but health psychology research by Phillippa Lally at University College London shows it can range from 18 to 254 days, with an average of 66 days.

Getting started, as Plato says, is important. Without a commitment to beginning, we’ll never get there. However, it’s just as important to not give up. If we approach a new habit with the mindset that it will take a while to develop, perhaps we will stick with it longer and not let a few days of backsliding derail us. Habits are a process, and it takes time to see small, incremental changes. 

How can you coach yourself to get started and, even when you don’t see results right away, keep going?