Fitness and Health Journal Prompts to Help Achieve Your Goals

fitness and health goals journal with page for 3 goals

Sometimes the best fitness and health habits come from introspection and writing it all out. These fitness-related prompts can help you be consistent in your journal writing, and help you meet your fitness goals.

Keeping a journal is an excellent way to identify goals and create plans to reach them.

Why Should You Keep a Fitness and Health Journal?

Journaling can be used to find answers to life’s difficult questions, to find peace with your past, to contemplate your future, and to express your deepest feelings and desires. 

But you can also use a journal to identify priorities in different areas of your life, such as fitness and health.

Once you’ve identified those priorities, use your journal to create goals, schedules, plans of action, and as a means of documenting progress along the way.

Be sure to include your thoughts and feelings as you move toward your fitness goals, as these can be very motivating for you.

Why Should You Use Prompts for Your Fitness and Health Journal?

There are no “rules” when it comes to journaling, but prompts can be a helpful start.

As a motivational tool, it’s often helpful to have questions, or guided prompts, to help focus your thoughts and direct them inward.

The use of prompts, or direct questions, help to steer your writing in ways that give you personal insights you might not get otherwise. 

Focusing on a topic or question that is provided for you helps direct your thinking to a particular subject and allows you to look in directions you would not necessarily have explored.

Although each of these prompts is short, the answers they require will take some introspection on your part.

They will help you clarify your desires, and the reasons behind those desires, and some even ask for you to make commitments to your fitness goals!

Ten Journal Prompts to Help You Reach Your Fitness Goals

1. Write down all your fitness and healthy eating goals.

Start with a brain dump.

Write down everything you can think of related to your fitness and health goals. Let it be a stream of consciousness, and don’t try to edit the list or think about how realistic anything is. You can always modify this list in the future.

For now, concentrate on getting everything written down on paper.

woman reaching race finish line because she used health and fitness journal prompts

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2. Why do you want to be fit?

There are lots of reasons why someone wants to be fit – losing weight, lowering blood pressure, recovering from an illness, building muscle or bone density.

What are your reasons for wanting to be fit?

3. How would your life be different if you reached your fitness goals?

Visualize the changes fitness would bring to your life.

Don’t skim the surface with a simple answer like “I’d look great in a bathing suit.” Dig deeper – why do you care how you look in a bathing suit, and how will looking great in a bathing suit make a difference in your life?

4. What excuses have you used in the past to stop working towards your fitness goals?

How can you avoid using these same excuses again?

What will you do differently this time?

5. what is Your time frame to reach your fitness goals?

Be challenging, yet realistic. You’re not going to lose 30 pounds by the end of the month.

Slow and steady wins the fitness race. Those who come out with a blast, usually are the ones who drop their goals early on. Know your goals, know how hard you will work on a consistent basis, and set your time frame from there.

6. Describe your Mental State at the End of a Workout

Do you get a runner’s high and feel euphoric?

Do you feel accomplished, more confident, proud of your achievement?

Writing down how good you feel after a workout can be a powerful motivated to get you started one day when you don’t feel motivated.

7. Write about your favorite fitness methods

Do you prefer the precision and balance challenge of yoga? The power of a HIIT workout? The serenity from Tai Chi?

Think about the workout methods that appeal most to you, and look for common ground among them.

tai chi group outdoors,inspired by fitness and health journal prompts

8. Make a fitness commitment

You’ve had time to contemplate your feelings, thoughts, and preferences.

Now make a commitment (however small!) that you are willing to stick to. Write it down, and explain your reasons for this choice.

9. Make a Healthy Eating Commitment

Choose one small goal that you will stick with, and make a commitment to it.

Easy goals to start can be adding one vegetable to your dinner, drinking eight glasses of water each day, or taking a daily multivitamin. Choose what works best for you, and you can add on as you build good habits.

10. Change Your Daily Routines

Create a list of small changes you can make to your daytime routine to help you become healthier. Write down your reasons for choosing these particular changes.

Bonus Quotes You Can Use for Your Journal Writing

Quotes are a great way to start thinking and writing. Here is a collection of quotes to inspire more ambitious thinking in the area of fitness and health.

Use your journal to respond to what each of these quotes means to you personally.

  1. “A champion is someone who gets up when they can’t.“ — Jack Dempsey
  2. “Action is the foundational key to all success. “ — Pablo Picasso
  3. “All great achievements require time.” —Maya Angelou
  4. “All our dreams can come true if we have the courage to pursue them. “ — Walt Disney
  5. “All progress takes place outside the comfort zone. “— Michael John Bobak
  6. “Create healthy habits, not restrictions.” —Unknown
  7. “Do something today that your future self will thank you for.” —Unknown
  8. “Do what you have to do until you can do what you want to do.” —Oprah Winfrey
  9. “Don’t count the days, make the days count.” —Muhammad Ali
  10. “Don’t let the scale define you. Be active, be healthy, be happy.” —Unknown

Read More:

Final Thoughts on Fitness and Health Journal Prompts to Help Achieve Your Goals

It may at first seem odd to say that writing in a journal will help you achieve greater health and fitness.

But a large part of sticking with your plan and reaching your goals comes from understanding your “why” – the reasons you have set the goals in the first place.

Grab a notebook and a pen, use these prompts and quotes, and set sail on your fitness journey.

You are sure to be successful!

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