With countless demands on your time and attention, it’s easy to lose touch with yourself as you slingshot from one task to the next. This can get you through the day, but after a few months, years, or maybe even decades of living this way, it can be difficult to find your way back to your true self.

I know this, because I experienced this sense of disconnection firsthand. From starting medical school in 1984, through decades of practice, I felt as if I was on a treadmill. I was constantly striving for the next level, whatever that was, and rarely taking a chance to pause or to celebrate. I stayed active, had hobbies and friends, but it all felt pretty frantic. As I began to contemplate my life after cardiology, I wasn’t exactly sure who the “real” me was, or what she wanted next. That’s when I began journaling as a regular practice.

As a full time cardiologist with a busy practice, my days and evenings were highly regimented, with little room to add on yet another task. I was getting nowhere with perseverating over what was making me discontent, and I knew that I needed a way to sort things out.

Journaling was something that I played with over the years, but the habit had never stuck. To be honest, the empty pages always felt a little daunting. So this time, I made a commitment to myself to spend just 10 minutes a day sitting with my thoughts.

The Power of Journaling: A Path Back to Your True Self

Every evening I would pose questions to myself, trying to unravel the knots that I had tied over the years, until I rediscovered the threads that could lead me to my next steps. And remarkably, the process worked! Through introspection and time, I developed a set of goals and a sequence of tiny little steps that got me farther than I ever could have imagined.

This article is the first in a three-part series. In each one, I’ll share a different collection of journaling prompts designed to help you to connect your own dots and rediscover what truly matters to you. Whether you’re exploring a new professional path, planning for retirement, or seeking greater happiness and satisfaction in your life, these prompts will guide you towards clarity and self-awareness.

Getting Started with Journaling

Journaling is a wonderful way to access your own thoughts and values, getting in touch with what matters most to you. It’s a form of mindfulness that doesn’t require any skills or knowledge. All you need is a pen and paper and as few as five minutes.

Why do I say pen and paper, and not a keyboard? Because research has convincingly shown that writing by hand is far more activating for the brain than typing. Newer devices that save and transcribe handwriting, like the reMarkable, may help to bridge the gap between analogue and tech. If writing doesn’t come easily, you could also experiment with dictation. Most important is that you find something that works for you and feels comfortable and natural.

Journaling to Uncover Your Next Steps

This series of prompts will help you to reflect on your values and your sense of purpose, realigning the trajectory your life into something that feels resonant and clear.

For a kick start, if you haven’t already completed the Values Workbook, this is a great time to begin that exercise. You can get your free copy through my website.

Don’t feel as if you need to take on every prompt. There’s a lot to ponder here! Perhaps choose one or two for the week and see where it takes you.

Exploring Your Values

What do I value most about my role as a physician? Are these values reflected in my daily work and life? If not, what changes would need to happen in order for my values to be aligned with my work?
If I could describe the legacy I want to leave in one sentence, what would it be? How do I want people to remember me?
When have I felt most fulfilled in my career? What about those moments made them meaningful?

Clarifying Your Purpose

Why did I choose to become a physician? Does that "why" still resonate with me today? If it has changed, does it still feel true? And if not, what is missing?
What parts of my work energize me the most? How can I focus more on these aspects?
How does my work align with my personal definition of success? Where am I now in relation to that definition?

Evaluating Your Current Path

If my current career trajectory continued for the next 10 years, would I feel proud and content with my life?
What sacrifices am I making to sustain my current career path, and are they worth it?
Are there aspects of my personal life or passions that I’ve neglected? How can I reintegrate them?

Imagining the Future

If I could design my ideal work-life balance, what would it look like? What small steps could I take to get closer to that vision? What could I do today that would start to change things?
Imagine a day in your dream life. What are you doing, who are you with, and how do you feel?
What skills or interests do I have that I’m not currently using in my career? How might I incorporate them? And what skills do I wish I had? Are they important enough that I want to explore how to acquire them?

Confronting Barriers

What fears or doubts are holding me back from making a change I know I need? Are these fears grounded in reality? If so, is there something within my power to change?
Who or what am I afraid of disappointing if I follow my heart? How might I address that fear?
What is the worst that could happen if I pursued a career change or took on a new role? What strategies could I take to mitigate that? Are there other opportunities that outcome might open up for me?

Building Resilience and Courage

When have I faced significant challenges and grown from them? What strengths did I discover?
What does courage look like for me right now? How can I embody it in my decisions?
Who in my life inspires me to live authentically? What lessons can I learn from them?

Finding Alignment

Are there moments in my work when I feel disconnected from my authentic self? How can I realign?
How do I want to feel at the end of each day? What changes would help me experience that feeling more often?
What small, actionable steps can I take this week to bring more meaning into my work and life?

Cultivating Gratitude and Joy

What aspects of my career am I most grateful for? How can I focus more on these positives?
When was the last time I felt joy in my personal or professional life? What contributed to that moment?
What can I do today to make space for more joy and connection in my life?

If these prompts have been useful, or if you have some of your own that you’d like to share, I’d love to hear from you.

In an upcoming article, I’ll share prompts to guide your exploration of personal projects, family connections, and meaningful relationships.

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Connecting With Your Inner Wisdom: A Journaling Guide for Physicians