How to Use Journaling to Heal Core Beliefs From Your Past

 Because the stories you tell yourself are powerful, and you can rewrite them.

We all carry beliefs shaped by our earliest experiences, stories we didn’t choose, but ones we’ve absorbed.
“I’m not good enough.”
“I have to earn love.”
“I’m too much.”
These aren’t facts. They’re core beliefs, deep-rooted narratives that shape how we see ourselves and the world.

But here’s the truth: you can challenge them, unravel them, and heal them.
And journaling is one of the most powerful tools to do just that.

What Are Core Beliefs?

Core beliefs are subconscious conclusions we formed about ourselves in childhood or through trauma. They’re often tied to safety, love, and worth:

• “I’m not safe.”

• “I always mess things up.”

• “My needs don’t matter.”

These beliefs operate in the background, influencing how you react, relate, and show up—until you bring them to light.

Why Journaling Works for Healing Them

Journaling:

• Makes the invisible visible, putting subconscious thoughts on paper

• Creates space to challenge and reframe old narratives

• Activates the prefrontal cortex, allowing for more conscious reflection and regulation

• Empowers you to replace old beliefs with self-compassion and truth

This isn’t about “positive thinking.” It’s about rewriting with honesty, curiosity, and compassion.

5-Step Journaling Process to Heal Core Beliefs

This process isn’t linear, it’s cyclical and gentle. Come back to it as often as you need.

1. Identify the Core Belief

Prompt:

• What’s a recurring thought or fear I have about myself?

• Where do I feel “not enough” or “too much”?

• What do I believe about myself when I mess up?

Write freely. No editing. Just let it come.

2. Trace It Back

Prompt:

• When do I first remember feeling this way?

• Was this belief modeled or said to me?

• How has this belief tried to protect me?

This helps connect the dots between past and present, and introduces compassion for why the belief exists.

3. Challenge the Narrative

Prompt:

• Is this belief 100% true?

• What evidence do I have that contradicts it?

• What would I say to a friend who believed this?

This is where healing starts, by creating cognitive dissonance between the old story and your actual life.

4. Write a New Truth

Prompt:

• What’s a more loving, true belief I want to believe?

• How can I speak to my younger self right now?

• What truth am I ready to step into?

Examples:

• Old: “I’m hard to love.” → New: “I am lovable exactly as I am.”

• Old: “I’ll never be enough.” → New: “I am already enough, even as I grow.”

5. Reinforce It With Repetition

Healing takes time. Return to your new belief daily:

• Write it at the top of your journal page

• Say it aloud when you catch the old voice creeping in

• Use short daily prompts like those in The Focus Journal to build a new mental track

Want Support With This?

If this resonated, you’ll love The Focus Journal. It’s not just a place to write, it’s a tool designed to help you track thoughts, celebrate growth, and rewire your mindset with intention. The weekly reflections, intention setting, and daily wins section can help reinforce new beliefs in small but powerful ways.