The Journal Prompt for a “Hamster Wheel” Mind
(IF YOUR NOT A READIER, COPY AND PASTE BELOW INTO CHAT GPT TO READY ALOUD… ITS WORTH IT <3)
I feel as though there are two kinds of people out there: those who have journaled for as long as they can remember, and those who consider it but assume, this is not for me. Whether you fall on either side of the spectrum, I think we can all relate to the fact that we all have things that fill and clutter space in our heads. Thoughts that get stuck on a so-called “hamster wheel,” spinning for hours, days, or maybe even months. Thoughts that could easily keep us distracted during the day if we didn’t keep moving, checking things off our to-do lists, or focusing on someone else’s problems…often unaware that we’re avoiding our own.
I bring up journaling as a “tool” because that’s exactly how I see it. Tools, to me, are things that help bring me back to the present moment. They are what allow me to grow and move forward. They help me stay in touch with my values and remain aligned with the goals I set, both daily and long-term. Tools are my link to self and source.
The prompt I’m focusing on is influenced by The 5 Whys. This is a simple root-cause analysis method developed at Toyota as part of the Toyota Production System. The idea is to ask “Why?” repeatedly (typically five times) whenever a problem occurs, with each answer forming the basis for the next question. By moving past “surface symptoms” and digging deeper into underlying processes, individuals and teams can identify the true root cause rather than applying temporary fixes. The strength of the 5 Whys lies in its simplicity: it encourages thoughtful inquiry, shared understanding, and practical problem-solving without the need for complex resources.
So here is my suggestion. If you’re in a place where you’re struggling, and maybe you already have tools, but they don’t seem to be working as effectively; pick up a journal today. Choose something to write in that feels like you. Something you connect with. Choose a space where you can give yourself at least 10 minutes. If you have more time, great, but make it a time frame that feels easy to commit to.
Then sit down and write: “What am I feeling right now?” Follow it immediately with the first word or words that come to mind. They don’t need to make sense at first, they just need space to be voiced. Write them down, then ask, “Why do I feel this way?” Write your next connecting thought. Do this three more times. See where your answers take you. If you find yourself writing beyond the fifth response, that’s wonderful. Keep going if you find a flow. If you don’t, that’s perfectly okay and completely normal.
Giving your mind space to thoughtfully understand what’s happening “below the surface” is where many of us fall short. We stay busy. We tell ourselves, “I just don’t have the time,” or “What I’m feeling isn’t important enough right now.” But I’ll leave you with this: think of the person you feel connection to in your life right now—a safe person. If they came to you in a space to share, full of struggle, would you tell them what they’re feeling isn’t important? If you aren’t making space for yourself the way you would for someone you care deeply about, supporting others can start to feel harder than necessary.
So start with 10 minutes. Any amount of time—no matter how big or small—is worth making room for. Add this tool to your belt. And if you need extra support, sit down with a cup of tea that calms and centers you as you open space to reflect and evolve.
From my warming heart to yours.
Kindly,
Kate