Journal prompts
20 journal prompts for exercise
Twenty questions about movement, and about the specific things that get in the way of it. No plans, no macros, no before and after.
These questions are about the gap between wanting to move more and actually doing it. That gap is rarely made of missing information. Most people already know roughly what they should do, which is why another plan does not help and a clear look at the obstacle sometimes does.
The list asks what specifically stops you, when in the day you are most willing, and what in your surroundings could change. It also asks how you feel after a session and after skipping one, because those two answers side by side are usually more persuasive than any goal you could set yourself. There is nothing here about appearance or weight or what your body ought to look like. Two questions from the original set were left out for that reason. This is about movement and about what gets in its way.
Question three is the one to start with if you only do one. Naming the specific obstacle, rather than the general sense of never getting round to it, is what makes the rest of the list answerable. Most people find the real obstacle is smaller and more fixable than the story they had been telling about it.
The prompts
How would you rate your daily activity this past week?
Pick any scale to help rate your activity level. Is it where you want to be? How could you change it? Remember that small steps will eventually add up to a lot.
How would you describe your exercise routine?
A general question which you may interpret in different ways. What is the first thing that comes to mind? Is it a positive or negative experience? Is this experience coming from results or the experience of maintaining this routine? If you are not happy, what can you improve?
What is your biggest hurdle preventing you from becoming more active?
This hurdle may change over time. If you have pinpointed one, how could you improve the situation? Can you get rid of this hurdle entirely? Think small steps, taken regularly.
Which exercise or activity would benefit you the most?
We exercise either physically or mentally to become better at a particular skill. Where do you feel "less developed" overall? Maybe it's physical like an old injury, maybe it's mental like feelings of doubt or insecurities. If you can pinpoint your weakest point, maybe there's an exercise you can find to strengthen yourself in that particular area.
Which exercise routines do you enjoy the most?
This may change over time. It helps to also describe why these routines are enjoyable. A routine can be a particular training, set of exercises, or even going for long runs or bike rides. Knowing what brings joy and happiness during exercise may help you approach other routines in a better way.
During which parts of the day are you most comfortable exercising?
Humans can be routine animals. It gives us comfort knowing what is coming next. Try to reflect on which part of the day you feel most comfortable doing (physical) exercises.
Is there anything you can change in your environment to become more active?
Think of changes such as redecorating a home, changing your work schedule, or starting a gym membership together with a friend. Focus on one or two at a time.
How did you feel after your most recent exercise?
Remember that an exercise can be both physical and mental, and that the effects can also make an impact on both. How has your last exercise impacted you both physically and mentally?
How do you feel after you skip a workout?
Can you describe how it felt? In hindsight, do you feel skipping it was worth it? And if you didn't skip any this week, how did that feel?
What was your toughest physical activity this past week?
It doesn't have to be an actual exercise. Maybe a long walk in the mall, a game with colleagues, or just standing for long periods of time. Reflecting on what felt tough for your body to complete may give insight into areas of the body that could use strengthening.
Have you pushed your own boundaries today?
This can be triggered by your own core beliefs, others, or other circumstances outside your own control. If the answer is no, you may wish to reflect on boundaries you wish were pushed or boundaries that are really important to you.
Can you remember a goal you set for yourself and really nailed?
It's often easy to set a goal. You tell your friends or family, "starting tomorrow I'm X or Y, you'll see". This question asks if you can remember the last time you really nailed a particular goal.
Think of a realistic but enticing reward. What activities and obstacles stand between you and this reward?
This question asks you to think of tangible small steps towards a shorter-term goal. The key is to make sure this goal is enticing enough that it makes you want to take the steps moving forward.
How can you avoid getting injured?
Reflect on any weak points in the body. Have you been in an accident in the past or seen a physical therapist before? Try to remember exercises or recommendations you may have received.
Which team sport would suit your current physical state best, and why?
Team sports can be great for your social life as well as for specific physical areas you might want to work on. Did you know there are lots of lesser-known sports out there? It can be fun to explore them.
Which body characteristics are you most proud of?
A body characteristic is a physical trait such as (facial) features, muscle strength, low body fat, or any other tangible feature.
In what ways can you take even better care of yourself physically?
"Eat healthy, exercise, and get enough sleep." Sounds easy enough. But as life is often complex, we tend to make mistakes or forget. We're creatures of habit — try to create a little pattern for yourself.
What are you doing daily to take care of yourself?
Write down any activity or ritual you are doing daily that is helping your physical health.
Name one activity that gives you energy, and one that drains it.
Could be anything. If you can name a few, try to limit yourself to the one most prominent; often the first one that pops to mind. Activities can be both personal but also work-related.
When did you last exit your comfort zone?
Approach this question knowing well what your comfort zone is. A comfort zone is typically a zone where you feel both safe and pleasant. If you have a hard time answering, ask yourself if this is a bad thing to you and try to be creative about where you could push boundaries and if this is something you could learn to enjoy.
Prompts that keep your answers
These lists are yours to use anywhere, and a notebook works perfectly well. If you would rather the questions came to you, and kept every answer in one place so you can read them back later, that is what Luci does. Over 600 prompts across twenty topics, and when a question comes round again it shows you what you said last time.
All journal prompt topicsSee how guided prompts work in Luci
Start where you are
Luci is free, works offline, and asks for about ten seconds a day. No account needed.
