Journaling for Decision Making

Do you ever feel overwhelmed by choices? Torn between two options, unsure of which direction to take? Or perhaps you know a change is needed but can’t quite figure out the right steps forward. Journaling offers a powerful tool to help you sort through your thoughts, weigh your options, and make decisions with greater clarity.

While this blog stands alone for journalers at any level, if you're new to journaling, you might also find it useful to check out my Beginner's Guide to Journaling.

What Makes Decision-Making So Difficult?

Many factors contribute to the struggle of making decisions, often tied to emotional, cognitive, or external pressures. Some common reasons include:

• Fear of getting it wrong – The worry that choosing the “wrong” path could lead to regret or negative consequences.

• Lack of information – Not feeling equipped with enough knowledge to make an informed choice.

• Conflict between instinct and expectation – Wanting to follow your gut but feeling pressured to choose differently based on external expectations.

• Feeling unsupported – Making decisions can feel overwhelming if you don’t feel like you have the guidance or backing you need.

• Societal or peer expectations – The pressure to conform to what others think you should do, even if it doesn’t align with your authentic self.

The Impact of Being at an Impasse

When we find ourselves stuck or unable to make a decision, it could lead to several negative consequences, such as:

• Procrastination – delaying decision-making may start to spill over into other areas of your life, creating a ripple effect that impacts other aspects of personal and professional well-being

• Missed opportunities – Hesitation or inaction could result in losing out on valuable or important opportunities that could impact finances, career, relationships and health.

• Stress, anxiety, or low mood – Indecision often triggers emotional distress, which can affect sleep, self-esteem and overall well-being.

• Overthinking – Continuously turning over decisions in your mind can cause analysis paralysis.

Using a Journal for Decision-Making

Journaling can offer an outlet to process emotions and clarify thoughts. By exploring your internal world on paper, you can gain perspective on your options and the factors influencing your decisions. Below are a few ways journaling can assist in decision-making:

1. Examine External Influences

External factors can both inspire and cloud our judgment, pushing us toward choices that don’t align with our true desires. Reflecting on these influences in your journal might help you bring more clarity to your decision-making. Consider the following influences:

• Media – We are constantly bombarded with social media, news, and advertising. This exposure can subtly influence how we view success, happiness, and even what life "should" look like.

• Cultural and societal norms – Societal expectations may shape our decisions, even when they don’t align with our authentic needs or goals.

• Peer pressure – Friends, family, and colleagues may offer well-meaning advice that can push you toward choices that might not be in your best interest.

Journaling prompts to explore external influences:

• Who inspires you? - Write about someone who inspires you—this could be a friend, a public figure, or even a fictional character. What qualities do they have that resonate with you? If they were in your position, what actions or decisions might they take?

• What gives you a sense of purpose? - Reflect on activities, past and present, that have felt fulfilling to you. These might include learning new skills, volunteering, spending time with loved ones, or engaging in creative pursuits. What is it about these activities that feel meaningful to you? Would making a change or choosing a certain course of action add or lower your overall sense of fulfilment?

• Examine your thoughts and emotions - What triggers negative thoughts or emotions when you think about certain choices or making changes? Explore how this may be tied to external influences.

• Consider past decisions -  Reflect on decisions you’ve made in the past. What influenced those choices? Were you swayed by societal norms and others’ opinions, or did you stay true to your own values?

• What defines success? - How do you personally define success? Consider where these ideas come from—are they influenced by family, culture, or media, or are they based on your own values and desires?

• Reflect on a successful past decision - Think about a decision from your past that you’re proud of. How did you approach that decision? Were there any external factors that helped or hindered you?

• Reflect on a regretful past decision - Reflect on a decision you regret. What led you to that choice? Were you influenced by external forces, such as others' opinions, or was it something else that shaped your decision?

2. Explore Your Core Values

Values are the guiding principles that shape who we are and the decisions we make. Examples of values include compassion, honesty, fairness, and creativity. When we have a clear understanding of our values, it becomes easier to make decisions that are in alignment with who we are.

Journaling exercise to clarify your values:

1. Identify your values – Look for resources that list values, such as books or online tools. I find the ‘Live Your Values’ deck is great for this type of exploration. 

2. Circle or select the values that resonate with you – Start with a wide list, then narrow it down to the 5 values that are most important to you.

3. Reflect on your values – Write each of your core values in your journal and reflect on the following questions:

• What influenced this value? For example, upbringing, society, or personal experiences?

• When does this value feel most present in your life? For example, when interacting with certain people, in certain settings or during specific activities.

• How do you feel when you act in alignment with this value?

• Think of an action or decision you’ve made based on this value. What was the outcome?

• Reflect on a time when you acted in opposition to this value. What influenced your action, how did it feel to go against this value, and what was the result?

2. Journaling To Overcome Decision Procrastination

Journaling offers a proactive way to break the cycle of procrastination by providing a space to reflect on your thoughts and feelings without the pressure to act. Through journaling, you can start to gain clarity and consider taking small steps toward a decision.

Prompts to help tackle procrastination:

• Explore your fear: What’s your greatest fear about making this decision? What’s the worst that could happen? How likely is this to occur? 

• Break it down: What’s the smallest step can you take to move forward?

• Challenge perfectionism: Write about a time when you made a decision that wasn’t perfect but it still worked out. How did it feel to move forward despite uncertainty?

• Visualise the outcome: Imagine how you would feel once the decision is made. What potential positive outcomes could arise from this decision?

• Reflect on a past decision: Write about a decision you made in the past that turned out well. What helped you take that step? What can you take from that experience that could help you now?

3. Address a Lack of information and support

Sometimes indecision or inaction is a result of not feeling informed or supported. Use your journal to identify what’s missing and how to fill those gaps.

Journal prompts to overcome a lack of information or support:

• Current knowledge – What do you already know? Is it enough to make the decision? If so, what’s behind your reason for feeling you lack knowledge?

• Information gaps – If there are gaps in your knowledge that need to be filled, what are these? Consider sources like books, training courses, or reaching out to your network for advice.

• Support – What kind of support do you need (encouragement, practical help, other)? Are there people or services you can reach out to for support?

• Thoughts and feelings - What thoughts and feelings do you have about gathering information or reaching out for help? 

Final Thoughts

Journaling can be a valuable tool for decision-making, allowing you to step back from external pressures, explore your values, and confront procrastination. By reflecting on influences, past decisions, and your core beliefs, you can gain clarity and make decisions that align with your authentic self. Whether you're navigating major life changes or small daily choices, journaling has the potential to bring awareness and confidence to your decision-making process.

Additionally, if you find yourself stuck or struggling to weigh up a difficult decision, you might find counselling to be a useful resource. It offers guidance and support to help you explore your options as you work to gain the confidence and clarity to move forward with greater ease.

If you found this blog helpful you might also want to check out:

A Beginners Guide to Journaling - It also includes ideas and prompts for more seasoned journalers too.

Journaling Book Reviews

Images as Journal Prompts