A question my coaching clients often ask is, "How do you tend to the garden of your brain?"
It’s a great metaphor for mental well-being, and it’s something I’ve thought about a lot, especially after visiting beautiful parks and gardens in Paris, Oslo, and Trondheim this past month. These gardens are clearly the result of love, care, and intentionality—qualities that can also help us cultivate a healthier, more peaceful mind.
But what if your brain feels more like a chaotic garden—swirling with doubts, fears, and worries? I’ve found that one of the best tools for taming that "hot mess" is journaling. Many of my clients have asked for tips and prompts to get started, so I thought I’d share some that have worked well for both me and them.
Here are 10 journaling prompts I recommend my clients:
What are 10 things I am grateful for today?
What did I do today? What am I proud of?
What did I learn about myself today?
Who do I want to be today? I am…
What values do I want to honor today? What is my purpose?
Am I being a good boss to myself? What does my brain/body/work most need?
What do I want to say yes and no to today?
What emotions are showing up, and what is happening in my body?
What am I thinking/worrying/dreaming about?
What negative self-talk is on repeat? What do I want to say back?
And specifically for weekends, the end of the month, or otherwise reflective periods:
What are my top 3 accomplishments from last week?
What worked well last week? What didn’t?
What do I want to stop, start, keep, or improve?
What are my top 3 priorities in the coming week?
What do I need and want to adjust in my calendar and to-do lists?
These prompts aren’t magical on their own, but regular reflection through journaling can bring a sense of calm to your mind. It’s like gardening for your thoughts—identifying the "weeds," figuring out what needs pruning, determining where to add "water," and deciding what new ideas to plant.
Clients often ask what tools I recommend for journaling. Honestly, any notebook and pen will work, but there’s something special about a journal and pen you love. The key is to treat journaling as an experiment, just like gardening. Find what works best for you—there’s no right or wrong way to do it.
Some top tools that my clients (and I!) love:
The Positive Planners – I’ve used the yellow and orange planners in the past.
Full Focus Planner – My current go-to, with a custom template I’ve created.
PQ App – Includes a journaling feature.
If you’re new to journaling or looking to deepen your practice, give these prompts a try. And remember, it’s all about giving your brain the space to process and grow.
Have a favorite journaling prompt or tool? I’d love to hear about it in the comments below!
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