8 Prompts on Focusing your Mental Energy!

Do you ever feel like your mind is buzzing with too many thoughts? Do you find yourself believing the worst in yourself and others? Is it hard to feel at peace in your own mind? 

Your Mental Energy is out of whack!

Think of your mind like a plot of land and your thoughts as plants. Some plants are welcome and bring you joy: Sunflowers, Willow Trees, Clovers. Other plants are scratchy or ugly or have pollen that irritates your allergies: thorny vines, weeds, thistles.

Just as you must tend to the land, planting more of your favorite plants and removing those that aren't serving you, so too must you tend to your Mental Energy. Remove the thoughts that are harming you, and invite helpful thoughts to take root!

So let's get our gardening tools ready to do some work on your Mental Energy! Grab your Journal, gather your stickers and markers and washi tape (oh my!), pour yourself your favorite drink, and light your favorite candle

Let's get to work!



"A man is but the product of his thoughts. What he thinks, he becomes." -Mahatma Gandhi

Who are you becoming? ✨📖

Open your Journal to a blank page, get comfortable, and make some time for stream of consciousness writing.

Without overthinking it, start writing down what is on your mind today. It might be big stuff (your future, goals, worries) and it might be small stuff (what you saw on TV, where is that smell coming from, dinner tonight).

Write your thoughts without judgment and without adjustment.

When you are done, review and reflect. With nothing more than this page of notes, what kind of person would you imagine you are becoming?

Do you like that person? 🤔✨


"If you focus on the worst case scenario and it happens, you've lived it twice." -Michael J. Fox

If you focus on the best case scenario and it doesn't happen, at least you got to imagine it! ✨

If you have an anxious mind (ahem, 🙋🏽‍♀️), you are likely very accustomed to thoughts about all the things that can go wrong.

It isn't always possible to stop those thoughts from coming, but it is within your capabilities to decide whether to Focus on those thoughts, or notice them and let them go.

Why not let them go? What's the worst that could happen? 🤦🏽‍♀️


Where you spend your Mental Energy determines your mood, your behaviors, and your life.

Thoughts => Feelings => Actions => Life ♽

All aspects of your mind, body, and spirit are connected. They affect each other and are affected by each other.

So if you want to change your life, you need to change your behaviors and actions. To change those, you need a different mood and emotional state. To change that you need different ways of thinking. To think differently, you need to try doing things differently.... and on and on the cycle goes!

The great thing about this interconnectedness is that it allows for multiple entry points for change!

In your Journal, draw a triangle with Thoughts, Feelings, and Actions labeled on each point. Then write out some negative thoughts you have. What feelings tend to come up when those thoughts are present? What actions do you tend to do when you feel that way? And when doing those actions, what do you tend to think?

Continue drawing and exploring your patterns through triangles and you may just learn where your stuckness is, and have a better idea where to refocus your Mental Energy to make change! ✨


"The happiness of your life depends upon the quality of your thoughts: therefore guard accordingly." -Marcus Aurelius

The thoughts you allow to live in your mind become the life you live! 📖

You wouldn't let someone come into your home and trash it without putting up a fight. You wouldn't simply shrug your shoulders and say there's nothing you can do to control how this person destroys your beautiful space.

You would fight!

Bring that fight to your mind, and push back against the negative thoughts that are trashing your mind and limiting the happiness available to you! 🥊🥊


"I don't focus on what I'm up against. I focus on my goals and I try to ignore the rest." -Venus Williams

Where your thoughts go, your actions follow! ✨

Time for some Goal trackers!

One great method of establishing a Goal is by developing your idea into a SMART goal. SMART goals are goals that are:






So instead of trying to complete the generic goal, "I'm going to do more self-care," you focus on completing a SMART goal: "For the next 30 days, I will spend 15 minutes per day on one of my Self-Care activities (reading a book, knitting, walking, making greeting cards)."

SMART goals allow you to more accurately define what you want to achieve, and make it so much clearer when you're on track!

Now set up a page in your journal with the appropriate number of days, and start tracking if you met your goal each day! 📖✔


"Flee from hate, mischief, and jealousy. Don't bury your thoughts, put your vision to reality!" -Bob Marley

🎨 Get Visual in your Journal today! 📖

Using your favorite Journaling supplies (markers, washi tape, stickers, etc), create a visual representation of your thoughts today. There's no wrong way to express these thoughts visually, so feel free to use words or symbols or images or colors.

Then, take a break from Journaling. Come back a few hours later today and look at what you've created.

Is your visual representation of your thoughts a world you want to live in? Is it aligned with your vision? If not, start changing it! ✨


"The earlier you learn that you should focus on what you have, and not obsess about what you don't have, the happier you will be." -Amy Poehler

Where do you put your focus? 🔍

Journal about where your focus goes. Do you spend more time thinking about what you are lacking? What you do not have?

Or are you beginning to practice focusing on your many blessings? What you have in abundance?

Thoughts cannot change the world around you, but they can change the way you FEEL about the world around you. And isn't that world shattering enough? ✨


"Concentrate... The sun's rays do not burn until brought to a focus." -Alexander Graham Bell

What could you accomplish if your entire mind was focused on it? ✨🤔

While we know the whole "you only use 10% of your brain" thing is a lie, it does seem to be true that we often underestimate the powers of our own minds.

What would it be like to concentrate your mind completely on what's most important to you? How would it feel?

What problem could you solve if you could harness all the brain power currently wasted by intrusive, negative, insecure, painful thoughts?

What are you waiting for?! 📖✨


Mental Health Journal Self Care. Journal in front of Ocean. Guided Journaling Pages.

Ready for more Guided Journaling?

Read: 9 Prompts on How to Stop Negative Thoughts

Read: How to Think Positively 

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