TODAY:

• What did you do today?
• Did you have any strong feelings, good or bad,
  about your day? Write about all of them.
• What would you like to remember or forget?
• Do you remember feeling this way before?
• If your day could have gone better or worse, how might
  it have unfolded?
 
 

THE PAST:

• Is there something that has been on your mind lately?
• What are some of your greatest memories?
• What are some of your worst memories?
• Is there anything in your past that you still think about?
• Describe a memorable event and how it made you feel
• Does that memory bring you joy or pain?
• If you could rewrite the past, how might you change
  how that event occurred?
• Did you learn anything from that memorable event?
• If so, how can that learning be applied to your future?
 
 

THE FUTURE:

• What are some of your dreams for the future?
• What does your ideal life look like in 5, 10, 15 years?
• Is your future a positive or negative one?
• If negative, what can you do to make it positive?
• How can you change your thinking today to make for a
  positive future?
• If there are things about your past you want to change,
  what then can you carry forward?
• Is there anyone you admire and strive to emulate?
• How different is your future self from your current self?
• What do you have to do to become your ideal self?
 
 

Writing Paradigm

The following is the instructions given to participants of studies on journal therapy. The effects of following this paradigm have been astounding.

For the next three days, write about your very deepest thoughts and feeling about the most traumatic experience of your entire life. In your writing, really let go and explore your very deepest emotions and thoughts.

You might tie this trauma to your childhood, your relationships with others, including parents, lovers, friends, or relatives. You may also link this event to your past, your present, or your future, or to who you have been, who you would like to be, or who you are now. You may write about the same general issues or experiences on all days of writing or on different topics each day.

Not everyone has had a single trauma but all of us have had major conflicts or stressors ñ and you can write about these as well.

All of your writing will be completely confidential. Don't worry about spelling, sentence structure, or grammar. The only rule is that once you begin writing, continue to do so until your time is up.

Warning: Many people report that after writing, they sometimes feel somewhat sad or depressed. Like seeing a sad movie, this typically goes away in a couple of hours. If you find that you are getting extremely upset about a writing topic, simply stop writing or change topics.

Source:
http://homepage.psy.utexas.edu/HomePage/Faculty/Pennebaker/home2000/WritingandHealth.html