Activity: Journaling Exercise – Uncovering Limiting Beliefs and Repeating Patterns

Purpose

This exercise is designed to help you identify the beliefs and patterns that have been holding you back. By putting your thoughts on paper, you can bring unconscious patterns to light and begin the process of reframing them into empowering truths.

Instructions

Set aside 20–30 minutes in a quiet, comfortable space. Use a journal or notebook, and write freely without judgment. Let your thoughts flow without worrying about grammar or structure.

Step 1: Identify Repeating Patterns

Think about the recurring challenges or situations in your life. Answer the following questions:

1. What situations or feelings keep showing up in my life?
   (e.g., "I always feel like I’m not enough," or "I end up in relationships where my needs aren’t met.")
2. How do I usually respond to these situations?
   (e.g., "I withdraw," or "I overcompensate by people-pleasing.")
3. What patterns do I notice in my behaviour or emotional responses?
   (e.g., "I avoid confrontation," or "I take on too much responsibility for others.")

Step 2: Identify Limiting Beliefs

Dig deeper into the beliefs driving these patterns. Ask yourself:

1. What thoughts or beliefs come up when I face these situations?
   (e.g., "I’m not good enough," or "If I assert myself, people will leave me.")
2. Where do I think these beliefs come from?
   (e.g., "I was told I wasn’t good at things as a child," or "I learned to avoid conflict to keep the peace at home.")
3. How have these beliefs shaped my decisions and actions?
   (e.g., "I settle for less because I don’t think I deserve more," or "I stay quiet instead of expressing my needs.")

Step 3: Challenge and Reframe

Begin to question these beliefs and rewrite them in a way that empowers you:

1. Is this belief absolutely true? Can I find evidence that contradicts it?
   (e.g., "I’ve succeeded before, so I am capable," or "I’ve expressed my needs and been heard before.")
2. What new belief could replace this limiting belief?
   (e.g., "I am worthy of love and success," or "My voice matters and deserves to be heard.")

Write down your new, empowering beliefs.

Step 4: Commit to Awareness

For the next week, pay attention to when these patterns or limiting beliefs show up. When they do, take a moment to pause, reflect, and consciously choose to act from your new belief.

Example Journal Entry

Repeating Pattern:

• I always feel like I need to say "yes" to everything, even when I don’t want to.

Limiting Belief:

• If I say "no," people will think I’m selfish or unhelpful.

New Empowering Belief:

• Saying "no" when I need to is an act of self-respect, and the right people will honour my boundaries.

Action Plan:

• This week, I will practice saying "no" at least once and remind myself that my worth isn’t tied to others’ approval.

Reflection Questions

After completing this exercise, reflect on these questions:

1. What did you discover about your patterns and beliefs?
2. How did it feel to challenge and reframe those beliefs?
3. What steps can you take to reinforce your new beliefs moving forward?

This journaling exercise is a powerful tool to uncover what’s been holding you back and take the first steps toward liberation. You’ve already started the process of rewriting your story—keep going! 🌟