Here, take the current list of our specific journal prompts. They might help you?
(These are sort of tailored toward our experiences as a person with a dissociative disorder but they can probably be used by any system since they're...pretty generic in my opinion? I do use parts language here, though.)
Thoughts on today, if you remember it?
How was today, if you remember?
What's something you're grateful for today?
What worries do you have about [___]? Why?
Do you have any concerns about [___]? Why?
What makes you <happy/angry/etc>? Why?
Do you remember any recent dreams? What were they?
Is there anything bothering you from our dreams? What? Why?
What's your <first/happiest/last/etc> memory?
Have you had any flashbacks recently? Of what, if you want to share? How did coping with them go? Do you want to talk about it at all, either with another part or with the therapist?
Are you dealing with any in system conflict? How does that make you feel? What help do you want? OR: what do you think could possibly be done to resolve it? Do you want to ask the therapist for help at all?
What are your thoughts on [out-system issue?] Do you have any ideas on how we should handle it?
What are your thoughts on how we handled [___]?
What are your thoughts on [person]?
What do you think of [past choice we made]?
What thoughts do you have on [upcoming choice]? What do you think we should do? Why?
Write a letter to another part. Be nice.
Have a conversation with someone nearby inside. Be nice.
What questions do you have for our therapist?
Do you have any issues with our therapist or with therapy? What? Why?
What are your thoughts on FSG [Finding Solid Ground; the program we are doing currently] so far, or in general? What do you find works for you, or at least seems helpful? What has been difficult to use, or seems unhelpful for you?
What are your thoughts on therapy <as of last sssion/so far>?
Do you have anything you want to discuss with the therapist? What? Why?
Who in the system do you <like/dislike/etc>? Why?
Who in the system have you met or interacted with? Who do you want to meet? Why?
What do you think about [our system specific things, like the communication barriers between our subsystems for example, etc]?
Write about <yourself/your role/etc>.
Write about your <interests/hobbies/etc>.
What rules do you follow, if any, inside the system and outside it?
Which rules do you wish you could break? Why <can't/don't> you?
Are there any rules that you do break? Why?
What do you believe in? Why?
What do you wish for? Dream of? Hope for? Why?
What do you think you're good at or are strong at? Why?
What do you feel like you struggle with? Why?
What do you wish you could do/etc? Why?
What do you want to change? Why?
What do you think you're avoiding? Why?
What do you associate with yourself? Why?
What is your idea of safety? OR: What does the word safe mean to you? Why?
What's the most important thing to you? Why?
What does nobody know about you?
What's a word that you think describes you?
How do you imagine our future?
What are your three biggest wishes? Why?
How'd you pick your name, etc (if applicable)?
What does safety mean to you? Why?
What is/are your least favorite emotion/s? Why?
What does recovery mean to you? Why?
What are some things you like about yourself? If you don't know, what things do you like about other parts, or about our friends? Why?
What things are you're proud of accomplishing? Why? If you dont know, what are you proud of other parts or the system as a whole for accomplishing?
Do you like being out? Why, or why not?
What do you want to know about other parts or the system at large, our life, etc?
How do you feel about [___]? Why?
What do you do (role or job wise) in/for the system, if anything? Do you know why? Did you always do this? Etc.
What comforts you? Or: what makes you feel safer, less unsafe, neutral, or more okay/fine?
Who do you trust in the system? Why? Who do you not trust? Why?
What's something you wish others understood about you? Why?
