Transform Your Journal Practice Using One Powerful Question

Have you ever felt like your journaling is just spinning its wheels, rehashing the same old stories and familiar questions? Instead of leading you to your higher self, it leaves you spiraling down into frustration or despair?

Or maybe, you’ve found yourself circling the same themes but never quite land on the words that truly capture what you mean. The language is close, but not quite right. 

If that resonates, I invite you to try a powerful journaling technique that’s helped me (and many others) move beyond the surface-level writing into discovering deeper insights into the whispers of your heart. 

Photography by Lindsay Hite

The Proprioceptive Question

Credit for this exercise goes to my brilliant writing coach, Rebecca Gold, who first introduced me to it. 

The tool is simple, just one question:

 “What do I mean by____?”

Here’s how it works:

1. Journal freely for a few minutes. (15 minutes always seems to be my sweet spot.)

2. Then go back and read your entry. Underline words that stand out to you.  

3. Choose one of those words and ask yourself, “What do I mean by [underlined word]?”

4. Write a response to that question. 

5. After a few minutes, repeat:  reread what you just wrote, underline new words that grab your attention, and again ask, “What do I mean by [underlined word]?

Keep following the thread until it feels complete. 

When you’re done with one word, return to your original entry and select another underlined word to explore. 

When you’ve finished, take a moment to reread everything. What new language, clarity, or insights emerged?  Did you discover a deeper truth, a stronger inner connection, or firmer grounding? 

An Example from My Journal

This is an excerpt from my journal, shared to bridge the gap between you and me.  I know I’m not alone in these longings. There’s power in naming our feelings and experiences. 

Prompt: 

I notice how I feel ….

Response:

I feel lonely, disconnected–

like a plug with no outlet,

a bird with no nest,

peanut butter without jelly.

I feel a deep yearning for connection.

Not the typical greetings made with acquaintances,

but a deep soul-to-soul knowing–

a vulnerable but safe connection. 

Proprioceptive Questions:

What do I mean by yearning?

An insatiable hunger.

Diving into the deepest pond, 

traveling farther down, down, down,  

feeling the water grow cooler with each stroke

as my lungs begin to sting 

desperate for a breath.

The ache in my chest 

that remains once the tears dry–

even if a smile graces my face

What do I mean by ache?

A hollowing of my heart,

an emptiness that joy and laughter can’t touch,

a cold sensation,

a sieve unable to contain liquid contents. 

What do I mean by connection?

Eye-to-eye contact,

understood non-verbal communication.

being heard and understood 

when sharing my feelings and thoughts.

being fully seen–yet still loved.

What do I mean by understood?

Seeing and comprehending, 

not just intellectually, 

but emotionally–

beyond the senses,

as if others’ experiences were my own 

and mine, theirs.

Remembering the little things– 

the minutia of habits and preferences–

things unknown to me,

yet seen by them. 

What do I mean by vulnerable?

To lay it all bare–

for my entire story to be told, seen, 

and yet accepted without judgment.

To be at risk of rejection

after the truth is revealed.

What do I mean by safe?

Held, 

Wrapped in a blanket for warmth.

Protected. 

Not in danger,

Secure. Loved. Accepted.

This simple yet powerful exercise helped me discover things I didn’t even know I was trying to say.  It created space for clarity, truth, and a stronger connection to myself (and perhaps a few lines I can use in future poetry).

Try It Yourself: Transform Your Journal Practice

If you’re feeling stuck in your journaling, are ready to transform your journal practice, or you simply want to go deeper, try this prompt and proprioceptive approach. 

As always, I suggest settling into your breath for a few minutes before writing. 

Journaling Prompt:

I notice how I feel…

Write for 10 minutes.  

Then reread your entry.  

Underline words that stand out to you.  

Ask yourself, “What do I mean by____?”

Repeat.

Enjoy the process!

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Want more support in your journaling practice? I’ve got you!

FREE Journaling Guide:

Begin your journaling journey with this free guide, designed to help you reflect, explore, and reconnect with yourself. It includes prompts to support your self-discovery and personal growth. → https://www.catherinesipher.com/how-to-journal

Monthly Journaling Guides

Get daily prompts to help you uncover your inner hero, explore your passions, and gain clarity through writing. → www.catherinesipher.com/guides

Join the Journaling Circle

Need a dedicated space to journal? From a Whisper to a Roar Journaling Circles meet bi-monthly for a distraction-free hour of reflection and writing. No pressure to share—just time to connect with yourself. We meet every other Friday at 9 AM EST. → www.catherinesipher.com/circles