Journal Prompts for When You’re Disconnected (And Don’t Know Where You Went)
You don’t always notice when it’s happening. You just start to feel off. Not tired like you need a nap. Tired like nothing’s clicking. Your body’s not with you. Food feels weird. Everything feels too loud or too far away. You stop doing what helps and start tolerating what doesn’t. That’s usually the sign. You’ve started leaving yourself again.
These prompts aren’t meant to fix that. They’re here to meet you in it. For the in-between. For when you’re not fully gone, but not fully here either.
1. How do I start to disappear without even realizing it?
This isn’t always about checking out completely. Sometimes it’s subtle. Sometimes you’re smiling, working, replying to texts, and you’re already gone. This is where you name the signs before they get loud.
Affirmation: I’m allowed to notice what I need, before it gets loud.
2. Where do I keep losing myself and pretending it’s normal?
You know the places. The people. The settings where you shrink or go silent or disconnect on autopilot. This is where you stop pretending it’s fine just because it’s familiar.
Affirmation: I don’t have to stay where I keep going missing.
3. If I chose myself today, what would I do differently, even a little?
Not in theory. Not long-term. Just today. One small thing. A pause. A boundary. A different tone. A better meal. Something that puts you back in your own corner, even briefly.
Affirmation: I don’t have to earn staying with myself.
4. When I feel gone, what actually brings me back, not ideally but honestly?
Forget the ideal version. What’s real? What helps? Water? Music? Movement? Silence? You’ve come back before. Name the thing that works, not the thing that sounds good.
Affirmation: Coming back doesn’t have to be dramatic. Just honest.
Hope it lands where it’s needed.
-Maria
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