A Daily Journaling Practice

Recently, I learned a simple but powerful structure for daily journaling. Here’s how it works:

1. Set up your grid. In a composition notebook, take a blank page and draw one vertical line and one horizontal line through the center, creating four corners.
2. Label each corner. Write one of the following words in each corner: Intellectual, Physical, Emotional, Spiritual.
3. Journal within each quadrant, using these four prompts as your guide:
   • How am I feeling (intellectually, physically, emotionally, spiritually)?
   • What is a limiting belief I have related to how I’m feeling?
   • How is this showing up in my life?
   • How will I apply compassionate self-forgiveness?

This practice offers a simple way to check in with all four dimensions of yourself, and to meet whatever you find there with a little more compassion.