We have all heard of the importance of having a good morning routine and how it sets us up for the day. Equally important, but sometimes overlooked, is the way we spend the last hour before going to bed. Having a consistent evening routine not only helps us to keep track of our day, but also releases any concerns or worries before we go to sleep. Below you’ll find some evening journal prompts we find very useful.

1. What good things happened today?

We might have had an overwhelming day, but asking ourselves this question will instantly trick our brain to hunt for the good things and puts away any concerns, worries, or any challenging events that have happened during the day.

Write down the best 3 things that happened throughout the day. It can be as simple as a good, tasty meal, a compliment from a colleague, or simply the sunset. Showing appreciation for these little things, as insignificant as they may seem, help us to finish the day in a more positive mindset.

2. What could have I done better?

The goal is not to look for perfectionism but to evaluate ourselves and our actions every day, acknowledging some of our flaws and become aware of the aspects of our life that need improvement.

Look for the things that somehow push you away or don’t directly contribute to your goals. It can be small things like: spend less time on my phone, focus on only one task at a time…

Work on yourself, every day.

3. What have I given today?

Contribution plays a major role in one’s happiness. When we genuinely do something good for someone, our body releases oxytocin which is known to trigger a number of physical and psychological effects in the human body.

Along with dopamine and serotonin, oxytocin is known as the happiness hormone. 

Research shows that this hormone is responsible for the feelings of love, trust, emotional, sexual, and social behaviours.

Make contribution a priority in your life, whether it is doing something good for someone or for the environment. Feel good, doing good.

4. What have I learned today?

Learning does not only stimulate the brain but also boosts creativity.

By making the habit of learning something new every day you will become more confident. Start exploring new ideas and concepts. Become more interested in different areas that so far you haven’t tapped into.

Learning is progress. And progress brings you satisfaction and joy.

“Live as if you were to die tomorrow. Learn as if you were to live forever.”
– Mahatma Gandhi

5. What have I done or tried differently today?

Take a different route on the way home; get on a different bus; try a food you haven’t tried before; sign up for a random meetup.

Doing something different outside your daily routine is the best way to stimulate your senses and mainly, stimulate your creativity. Create new memories and find new passions. Discover new tastes and meet new people.

Life is made of experiences. Frequently the best ones are beyond the unknown. Give yourself the chance and permission to live beyond the common.

6. How did I feel today?

Checking in on you every evening is the most efficient and easy way to find out if you are living your life in a way that empowers you, or in a way that drains you.

If over the last weeks you frequently didn’t feel well for many days in a row, this is a great sign that your life needs a change. And although change is scary and our brain doesn’t like it, it’s beyond this wall of resistance that lie the great opportunities.

“If you don’t know where you are going, you’ll end up someplace else.”
– Yogi Berra

To-Do List (extra)

Planning the next day the night before means waking up and starting the day with a clear direction and clear defined goals.

Create a list of the things you have to accomplish the next day. This will help you not to fall into trivial activities and avoid procrastination. Planning your priorities in advance releases stress and allows you to get more done.

Benefits of having an Evening Journal

  • Shift your focus
  • Consolidate your daily learnings and learn more
  • Find the areas of your life that need improvement
  • Increase self-awareness
  • Release stress and anxiety
  • Plan your day in advance and get more done
  • Get into a state of relaxation before you go to bed

  • Sleep better

Ask yourself these questions every evening. This routine will help you tap into an infinite number of opportunities for self-growth and also settle your mind down for a restful night of sleep.

If you are looking for some Journaling ideas and prompts, feel free to check it out here.

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