A creative wellbeing tool for writers: what I know to be true . . .

A journalling exercise to help you reconnect with yourself.

There’s something about the blank page that can bring on a storm of second guessing, especially when we’re feeling overwhelmed, creatively blocked or in the messy middle of something new.

You might recognise the thoughts, I know I most certainly do:

• What if I’m getting it wrong?

• What if this idea isn’t good enough?

• What if I’m not ready?

This is the moment to pause, not to push forward or come up with answers, but to reconnect with something deeper - the part of you that already knows.

That’s where this exercise comes in.

What you know to be true . . .

That’s it.
You’re not writing what you think you should know.
You’re writing what you know right now - today, in this moment, as you are. It’s about noticing the small truths that ground you. The gentle things that feel solid, even when everything else is shifting.

Why this writing for wellbeing practice works

When we’re stuck in our heads - overthinking, comparing, spiralling - it’s often because we’re chasing answers we don’t have yet. We feel pressure to know the whole plan. To be sure. To have it all figured out . . . yesterday! (Or is that just me?)

But, you don’t need to see the full path. Sometimes, you just need one step. One breath. One truth to hold onto. You know that you've faced challenges and blocks before and you know that you've overcome them. You can do so again.

Writing down what you know to be true helps you to:

• Calm the noise

• Rebuild self-trust

• Anchor into the present

• Connect with your creative intuition

• Remind yourself that you do have wisdom - even on uncertain days

It’s especially helpful if you’re:

• Starting (or finishing) a writing project

• Making a big decision

• Caught in a season of doubt or change

• Navigating burnout

• Feeling disconnected from your creative self

Without overthinking, start your list. Let it be imperfect. Let it flow.

Here's mine:

• I know that creativity doesn't have to look perfect.

• I know that walking my dogs first thing can change my mood.

• I know that journalling helps me feel like myself again.

• I know I don’t have to do it all at once.

• I know that courage and fear can exist at the same time.

• I know I’ve done hard things before and can do them again.

• I know a good cup of coffee really does help.

• I know that wine and music and chat will always help me relax.

Here are a few soft prompts to get you started:

• I know that ___ always helps me feel more grounded.

• I know I’m at my best when ___.

• I know I don’t need to ___.

• I know that it’s OK to ___.

• I know that writing ___ makes me feel more like myself.

• I know I’ve already survived ___.

• I know I want to make space for ___ in my life.

Your list might include:

• Small comforts (a hot drink, your favourite pen, birdsong outside the window)

• Values you return to again and again (honesty, integrity, courage)

• Things you’ve learned through experience

• Boundaries you now respect

• Feelings or dreams that still ring true, even when you’re unsure of the details

Taking it deeper

If the list feels good, you can deepen the practice by:

🌿 Writing monthly or seasonally
Use it as a personal check-in. A way to see what’s changed and what’s still holding steady.

🌿 Choosing one line and writing about it
Pick one of your “knowings” and explore it further.
Why does it matter? How did you learn it? How might it guide you this week?

🌿 Using it to reflect on your writing project
Try journalling:
What do I know to be true about the book I want to write?
What do I know about my voice, my reader or the message I want to share?

A note for when nothing comes

Some days, you might sit down and feel like you don’t know anything at all. That’s OK too. That’s part of being human and we all feel like that at times.

If that happens, try writing just one small thing:
“I know that I am here.”
Sometimes, that’s enough.

Or, begin your list with something light:
“I know I love toast with too much butter.”
“I know I need eight hours of sleep.”
“I know my dog makes me laugh every morning.”

Final thoughts

This journalling practice isn’t about creating the perfect list. It’s about creating a space where your own voice can gently rise to the surface. It reminds you that you do have inner wisdom - even on days when you feel unsure, overwhelmed or disconnected from your creativity.

“What I know to be true” becomes a soft anchor. A way to re-find yourself. Sometimes, it’s the smallest truths that steady us the most.

So, go ahead. Start your list. Let it be quiet. Let it be true.
You know more than you think.

Want more journaling prompts like this?

Come and join us at The Curious Wolf Connects - my monthly writing and journaling club for creativity, self-reflection and connection. For all of my events and services, visit my website: The Curious Wolf

If I can help you with your writing, pop me a message at [email protected] and let's chat!