The biggest blockers in times of change aren’t technical or strategic. They’re emotional, relational, and often invisible until we slow down and name them.
These journal prompts are built around the five dimensions of the Readiness Q assessment: Self-awareness, Communication & Connection, Interpersonal Effectiveness and Growth Mindset.
Use them inside the Readiness app. Simply copy and paste questions from the area you’re looking to strengthen.
Over time, this simple practice builds the clarity, presence, and resilience it takes to move from resistance to real readiness.
Self-awareness
What situations at work currently drain my emotional energy and why?
Instruction:
Open your Readiness app and review the last 7 days of entries, especially flame-tagged moments.Pick one entry that felt especially draining and journal what contributed to it.
How do I usually respond under pressure and what does that reveal about my emotional state?
Instruction:
Think about a recent high-stress moment. Use your Readiness app to identify a peak stress entry. Reflect on what you did or avoided and what that reveals about your inner state.
What signs tell me I am emotionally ready to engage with others?
Instruction:
Look through your calm or balanced state entries. Note any physical, mental or emotional cues that signaled you were ready to connect.
How do I communicate my readiness or need for space with colleagues?
Instruction:
Think about a recent conversation where your emotional state was not optimal. Reflect on how you signaled (or didn’t) your readiness and what impact it had.
What physical or behavioral cues indicate I need to reset?
Instruction:
Scan your app entries for shifts in energy or mood. Note the moments just before a drop in emotional state and identify your personal warning signs.
Communication/Connect
How does my emotional state influence how I communicate with others?
Instruction:
Look through recent entries in the Readiness app and find a moment when your mood shaped your message. Reflect on how your emotional energy changed what you shared or how you shared it.
In what recent conversation did I feel fully present, and why?
Instruction:
Think of a work conversation from the last week where you felt focused and connected. Use your journal to describe what helped you be emotionally present in that moment.
What emotional signals am I picking up from those I work with, and how do I respond?
Instruction:
Review recent team interactions where you sensed a shift in someone else’s mood. Reflect on how you responded and whether your reaction supported meaningful connection.
When do I listen to respond rather than to understand?
Instruction:
Recall a moment when you were more focused on what you’d say next than on the other person. Journal what emotional state you were in and how it affected your ability to listen openly.
What is one small shift I could make to communicate more mindfully this week?
Instruction:
Review your week’s entries and spot a conversation that could have gone better. Note what emotional resource you might bring next time to make it more effective.
Interpersonal effectiveness
How do I balance my emotional needs with the needs of others?
Instruction:
Think of a recent team interaction where you felt pulled in two directions. Reflect on how you managed your own emotional state while trying to support others.
What recent interpersonal challenge required me to manage my emotional response?
Instruction:
Identify a tough interaction from the last few days using your app. Journal how you felt, what you did, and what you might do differently next time.
How do I protect my emotional boundaries while collaborating?
Instruction:
Reflect on a moment when you felt emotionally drained by teamwork. Consider how you maintained (or lost) your sense of boundaries and what you learned.
When do I tend to withdraw emotionally in group settings?
Instruction:
Think of a group setting where you felt less engaged or disconnected.
Reflect on what triggered your withdrawal and whether it was a pattern.
What’s one thing I can do this week to strengthen an emotional connection at work?
Instruction:
Look through your recent entries for someone who might benefit from more support or connection. Set a small goal to engage them more meaningfully and note the impact.
Growth mindset
How do I respond emotionally when feedback challenges my current approach?
Instruction:
Think of a time you received constructive feedback. Reflect on your immediate emotional reaction and how it influenced what you did next.
How am I managing the emotional demands of learning something new right now?
Instruction:
Identify something you are currently learning or adapting to. Use your Readiness app to reflect on how your emotional state supports or hinders that process.
What’s one recent mistake I turned into a learning opportunity, and how did it feel?
Instruction:
Review a recent flame-tagged moment where something didn’t go as planned.
Journal how you reframed it—or could have—to support growth.
How emotionally equipped am I to handle a shift in my role or responsibilities?
Instruction:
Think about a recent or upcoming change in your work. Reflect on whether your emotional resources are aligned with that shift.
What’s one emotionally courageous step I could take toward growth this week?
Instruction:
Use your app to identify a recurring fear, doubt, or hesitation.
Set a realistic action that would move you forward, even slightly, and reflect on what that takes emotionally.