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A Guide to Using Pledge to Stay Well Journal

This how-to guide will show you exactly how to get the most out of your Pledge to Stay Well Journal. We've included a written guide along with video tutorials and plenty of examples to get you started.

Got a question we haven’t covered? We’d love to hear from you.

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Jump to:

Prompt Cards
Core Values
Self-Care Checklist
Self-Talk Support
Affirmations, Quotes & Mantras
Lightbulb Moments


Prompt cards 

For a guided journalling experience, refer to your prompt cards. The prompt cards provide the best of both worlds—guidance and flexibility. You can choose prompts that resonate with your current mood, journal at a comfortable pace and reuse prompts as often as you need, without the restriction of lines per prompt. 

There are eight prompt cards featuring 86 prompts divided into five categories: 

  • Alleviating Stress and Anxiety
  • Cultivating Self-Love and Self-Worth
  • Discovering Core Values and Beliefs 
  • Setting Goals and Intentions
  • Monthly Reflection 

You do not need to complete these in a particular order. Simply choose what you are called to journal about. Some days, you might prefer to write freely. Other days, you might want to engage in a deeper reflection. These prompts can pave the way for new insights and revelations. 



  • Store your cards in the back pocket of your journal for easy access. 
  • Write what comes to mind, not what sounds good. It’s not about perfecting your response, it’s about being truly honest with yourself. 


Core Values

Before you complete the Core Values exercise: 

  • Adopt a beginner’s mindset.Let go of any preconceived ideas you might have and create space for new insights and revelations to take place. 
  • Let go of what you should value. Be honest with yourself as you complete this exercise. Let go of the expectations imposed by society, work, family and friends. This is about your values, not anyone else’s. Living by someone else’s values will only spark internal conflict since you’re not being true to yourself.


The Core Values exercise:

Step 1
Complete the following set of journalling prompts: Discovering Core Values and Beliefs. Use the lined pages beginning on page 22 to write your responses. This process of self-reflection will help shine a light on your core values.

Step 2
Once completed, read over your responses without judgement and search for the deeper meaning. What does each response say about your values?
Use the brainstorming space on the next page to create a list of values. It might be helpful to complete this sentence for each response: “It’s clear that I value…”

Your responses might point to 1 value or 4 or more values. It’s perfectly fine if many of your responses point to the same value(s). Instead of repeatedly writing the same value, you might like to create a tally next to the value and take note of how many times it comes up in your responses. This just illustrates its significance, and it’ll make it easier for you to refine your list of values in the next step. 



188 Values to Draw Inspiration From 

Step 3

Once you have a list of values (extracted from your responses), group values that share a common theme and select a word that best represents each group. Use the template on page 9 to complete this step. 

Eg. Values like learning, growth and personal development are related. Personal growth might work as a central theme for these values.

Step 4

Refine your list down to five core values and rank them in order of importance to you. These are the values that resonate with you on the deepest level. Use the template on page 10 to complete this step.

Two strategies for ranking and prioritising your core values:

For each value, ask yourself:

  • Why is this value important to me? 
  • Does this value represent how I show up in the world?
  • Is this value something I consistently stand up for?
  • How would I feel if this value wasn’t present in my life? 
  • How would I feel if I had to compromise on this value? Be mindful of strong emotional reactions to the thought of compromising on certain values. These are clues as to what matters most to you.

Compare the pair:

Take a minute or two to rank your values intuitively, without thinking about it too much. You might be starting with an initial list of ten values or you might be using this exercise to simply rank the five core values you’ve already identified. 

Once you have a list, compare value #1 with value #2. If you had to choose between living by value #1 or value #2 for the rest of your life, which would you choose? For the purpose of this exercise, you can only choose one to live by.

If value #1 wins, compare it to value #3 on your list and ask yourself the same question. Which is more important to you if you could only choose one and had to compromise on the other? Value #1 or value #3? 

Keep going down the list until something beats value #1. If value #4 is more important than value #1, then compare value #4 with the rest of the list. If it wins against all other values on your list, then it takes the #1 position on your list of values. 

Repeat this process until you have an order for your values. 


Step 5

In one sentence, describe what each core value means to you. What does living by this value look like? 

Eg. Personal growth: building life skills that enhance my quality of life and challenging myself by taking voluntary steps outside of my comfort zone.




    Self-Care Checklist

    The Self-Care Checklist is a personalised cheat sheet for managing difficult emotions. Completing this exercise is a classic example of proactive self-care. 

    Inside your journal, you’ll find six separate checklists—three with labels and three without. 

    To complete this section, reflect on the coping strategies you can rely on when feeling stressed, exhausted or sad.

    For the purpose of this exercise, avoid adding activities you haven’t tried before. The purpose of these checklists is to equip you with the confidence to care for yourself when you are most vulnerable. 

    Think about activities and rituals that have worked well for you in the past and list them under the relevant checklist. 

    The remaining checklists are yours to label. Reserve them for feelings and emotions you find particularly challenging, and curate a list of mindful strategies.




    • The following prompts, taken from Alleviating Stress and Anxiety and Cultivating Self-Love and Self-Worth can help you dig a little deeper and identify helpful coping strategies for managing difficult emotions:
      • What can you do to nurture your heart when it is tired?
      • What self-care did you enjoy as a child? How can you bring this into your life now?
      • What is the most supportive, self-compassionate and optimistic thought you could have during a stressful situation? Write down a few ideas, then choose your favourite thought to use during stressful situations. 
      • Imagine a friend is going through a stressful experience. What would you say to them to help them get through it? Next time you experience stress, read back over your answer to this prompt. 
      • Choose one of your stress triggers from above and describe three positive actions you can take to minimise the impact of that trigger? 
      • Describe three activities that make you feel supported, refreshed, or calm? Try scheduling these self-care activities into your weekly planner to help prevent stress. 
    • Leave room for activities that resonate with you later down the track. You don’t need to fill in all the blank spaces. You can slowly add to it over time as you discover new ways to better care for yourself. 
    • Ask the people who know you best what they believe helps you when you’re feeling stressed, exhausted or sad. You don’t need to take their word for it. Ultimately, what you add to your checklist needs to feel right to you.
    • It’s perfectly fine if you use a couple of the same activities or rituals to manage different emotions. For example, if taking a walk is your go-to strategy when you’re feeling stressed and sad, that’s perfectly fine. You don’t need to come up with a unique set of activities for each emotion if it doesn’t apply to you. 




    Self-Talk Support

    This is your personalised manual for reframing your self-talk.

    Cultivating a deeper understanding of your limiting thoughts can help you channel more compassionate responses. You might find it helpful to complete the prompts: Cultivating Self-Love and Self-Worth and Discovering Core Values and Beliefs before completing this exercise.


    The Self-Talk Support Exercise


    Step 1

    Record your limiting thoughts and beliefs in the “inner critic” column. These are mean, negative and unhelpful thoughts like “I’m a failure” or “I’m weak”  

    Step 2

    Channel your inner coach by reframing each limiting thought. Write a kind, compassionate and empowering response for each limiting thought in the “inner coach” column. Think about the words you would say to a loved one to instill courage and confidence. 


    9 Powerful Techniques for Reframing Your Self-Talk


    Step 3

    Revisit this section and use the responses of your inner coach to provide guidance and perspective when you need it most.



      • Read over the responses of your inner coach, not just when you reallyneedit but on your good days, too. The more frequently you read over your responses, the more deeply embedded they will be in your mind, and the more natural it will feel to channel your inner coach. 
      • Try these techniques: 9 Powerful Techniques for Reframing Your Self-Talk


      Affirmations, Quotes & Mantras

      Create a personal catalogue of affirmations, quotes and mantras that deeply resonate with you. Consider the affirmations that instill courage and confidence, quotes that offer perspective and guidance, and mantras that bring you a sense of peace. 







      • Use this space to creatively display your affirmations, quotes and mantras.
      • You might like to use the first page for affirmations, the second for quotes and the third for mantras.
      • You might like to group affirmations, quotes and mantras that share the same theme or cover the same topic. 


      Lightbulb Moments

      This is an index of your journalling insights and biggest “aha!” moments. 

      Summarise your most important insights and include the relevant page numbers of your journal for easy reference.

      Breaking through the clutter and arriving at a moment of clarity can take half a dozen pages, if not more. Logging these breakthroughs is one way to highlight important entries and keep them top of mind.




      • After every journalling session, ask yourself: Is there anything noteworthy from this journal entry that I would like to remember? Any important insights or revelations I don’t want to forget? If the answer is yes, log your breakthrough in the Lightbulb Moments section.