Why do you do what you do? What drives you to achieve?

These questions aren’t just philosophical—they’re crucial for anyone wanting to avoid burnout and live a fulfilling life. On my coaching page, I outline 6 core steps for overcoming burnout, and 3 of those steps are all about building emotional intelligence and self-awareness: knowing your why, knowing your values, and consistently cultivating self-awareness.

But why are these steps so important for overcoming burnout? Let’s break it down.

• Knowing Your Why and Your Values: Emotional burnout and boredom burnout are two of the most common burnout types. Boredom burnout, or “bored-out,” comes from work that lacks meaning or challenge. When you’re clear on your why and values, it’s easier to align your work with what truly matters to you, which can reignite your motivation when things get tough.

• Building Self-Awareness: When I talk about self-awareness, I’m not talking about vague “know thyself” platitudes. Self-awareness is about gathering concrete data from your own life—the patterns, triggers, habits, and experiences that impact how you feel, act, and respond. Think of self-awareness as a superpower that lets you recognize the early signs of burnout and shift direction before things get out of hand. This data-gathering approach to self-awareness helps you understand why burnout might be hitting you and how you can adjust your routines and choices to better protect your energy and focus.

Self-awareness isn’t a one-time fix; it’s an ongoing practice. Burnout is dynamic—it ebbs and flows—and being attuned to your own needs, stressors, and triggers means you can address them before they lead to full-on burnout.

Journaling is one of the best, most underrated tools for achieving this kind of deep self-awareness. Through journaling, you can understand your tendencies, your mindset, and how well your current routines are serving you. Below are some powerful journaling prompts to help you know yourself, grow yourself, and protect yourself from burnout.

Journaling prompts

On Burnout & Energy Management...

• In what ways do I deplete myself and run myself into the ground?

• What am I running from, and where am I running to?

• Why have I allowed myself to reach this level of exhaustion?

• Why do I feel lost while pushing myself forward?

• How will I know when my work is done, and how will I signal that to myself and others?

• In what ways have I been feeling physically off? Where can I make improvements?

• What is causing me the most stress right now, and how can I minimize it?

• What would my life look like if I had more energy every day?

• Why do I want to feel more vitality and physical capability?

• If I were aiming to be in the best shape of my life, what are the first 3 things I would stop doing this year?

• What activities or tasks leave me feeling the most drained? Why do I think they impact me this way?

• Are there any patterns or routines in my day that seem to trigger stress? How can I adjust them?

• What physical sensations or signs do I notice when I’m approaching burnout?

• How can I incorporate more energy-boosting breaks throughout my day?

• If I were to take a full day off for recovery, what activities would best recharge me?

• What does a “good day” feel like to me? How often do I have those days, and what can I do to have more of them?

On Mindset & Resilience...

• What was the belief system around money and work that I grew up with?

• What helps me feel like I’m growing, transforming, and building a meaningful life?

• In what ways have I felt resilient lately?

• What is my biggest fear—failure, loss, or success?

• What’s the biggest hurdle that’s holding me back right now?

• When do I feel like I’m at my best?

• Why do I value achievement, and what does it mean to me?

• What are my biggest motivations and whys for showing up in life?

• How can I pep-talk and support myself when motivation is hard to find?

• What are the biggest obstacles I’ve overcome this year? How did I navigate through them?

• How can I reframe challenging situations to see the growth or learning potential in them?

• What is my current relationship with uncertainty, and how can I cultivate a more positive outlook on it?

• What are three things I can celebrate about myself right now?

• What habits help me build resilience? Are there any new ones I’d like to try?

• How do I handle setbacks, and how can I improve my response to them?

On Work, Career, & Legacy...

• At the end of my career or my life, what would I want to feel about myself and my journey?

• What’s my purpose and mission, and how do they connect to my career?

• Which unconscious patterns or behaviors could be holding me back?

• How can I be more intentional in my work and with those I serve?

• What brings the most meaning into my life right now?

• I would like to be known as extraordinary for...

• Are the people in my life driving me to be better? How can I find more people who push me to reach my potential?

• What matters most to me in my career, and why?

• If I knew I only had one year left in my current career, what would I want to accomplish or change?

• What would make me feel fulfilled in my work at this stage of my career?

• If I could write a letter to my future self 10 years from now, what would I want to say about the journey I’m on?

• How would I like my colleagues or clients to describe me?

• What’s one impact I want to make on the people around me, professionally or personally?

• What small legacy do I want to build every day in my work?

On Emotional Intelligence & Self-Awareness...

• Who have I been all my life, and who am I becoming?

• What can that person teach me about the kind of leader I want to be and the legacy I want to build?

• What have I learned about vulnerability from my family, and how does that shape my relationships?

• What do I believe about vulnerability? How might that serve or harm me?

• Which of these do I need to focus on more—personal growth, relationships, knowledge & skill, or contribution?

• Which emotions have been coming up for me a lot lately? Are these emotions I want to experience more or less of? Why?

• What triggers can I add to my day to boost my happiness and vitality?

• What emotions do I find the hardest to process, and why might that be?

• What areas of my emotional life need the most attention and growth?

• What habits or routines help me cultivate joy, and how can I make those a more regular part of my life?

• In what areas of my life do I need to set better boundaries to protect my mental and emotional health?

• How do I tend to react when I feel overwhelmed, and what can I do to respond more calmly?

• What beliefs about myself would I like to nurture or strengthen?

On Relationships & Support Systems...

• Why do I struggle in my relationships, and what am I learning from these experiences?

• What am I avoiding saying to the people who matter most to me?

• Is there anything being said to me that I need to start listening to? What is it?

• How have I been hurt in relationships—both romantically and platonically—and what have I learned from that?

• Who are the people in my life who genuinely support my growth, and how can I strengthen those connections?

• What boundaries might I need to set or reinforce in my relationships to feel more grounded?

• What do I want to communicate more clearly to the people who matter most to me?

• How have my relationships supported or challenged my goals this year?

• Are there any relationships that consistently drain my energy? How might I adjust my approach to these?

• Who inspires me in my life, and what qualities in them do I want to develop in myself?

Reflection Prompts for Monthly or Weekly Journaling

For consistent growth, try checking in with these prompts on a monthly or weekly basis:

• What are my biggest wins this past week/month, and how did I achieve them?

• What did I struggle with recently, and what can I learn from those challenges?

• What goals am I currently working toward, and what are my next steps?

• Who or what brought me joy recently, and how can I invite more of that into my life?

• What would I like to let go of in the coming weeks—whether it’s stress, fear, or something else?

• How am I showing up as the best version of myself, and where do I want to improve?

How to Start (and Stick With) a Journaling Practice

Getting into a consistent journaling routine might feel daunting, but trust me, it’s worth it. Here are some practical tips to help you start:

1. Find a Journal You Love
   This might sound trivial, but if you don’t like your journal, you won’t use it. Find one that feels good to write in and fits your style. My favorites are Artist Loft Journals from Michael’s—affordable, durable, and inspiring. Here’s what I look for in a good journal:

   • Quality: Choose one with pages that won’t rip and won’t bleed through.

   • Length: A medium size is perfect—long enough to last but portable enough to carry.

   • Inspiration: Pick one with a quote that resonates with your journey.

2. Release Expectations
   Don’t expect every journaling session to lead to profound insights. Sometimes, it’s okay to just word-vomit your thoughts. Journal prompts are a great starting point. And don’t expect to fill pages each time—start with a paragraph or even just a few words if that’s all you need.

3. Develop a Consistent Practice
   Journaling sporadically is fine, but if you want to build self-awareness and make it a tool for growth, consistency is key. I journal daily, but for beginners, a great start is weekly reflection. Ask yourself these three questions each week:

   • What worked?

   • What didn’t work?

   • What can I improve?

Developing a journaling routine with prompts like the ones above will set you on a path to deeper self-awareness and burnout resilience—two essential tools for high-achievers.

That’s all for now!

SAVE THIS BABY FOR LATER - I’LL BE ADDING MORE PROMPTS SOON!

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