In this episode, we explore the layered nature of personal insight, how reflection between coaching sessions amplifies progress, and why journaling can serve as both mirror and guide. Kelly shares the value of asking better questions, how coaching uncovers old narratives, and why writing things down helps change take root. You’ll also hear practical journaling prompts and reflections on using writing as a tool for both personal and professional clarity.
A few of Kelly’s favorite prompts:
- What’s on my mind today?
- What’s in my heart today?
- Where do I want to be at the end of this? (applied both to journaling and coaching sessions)
- What do I want?
- What does my future self look like in a year?
- How will I know if I’m on the road to that?
- What’s this really about? (used when going a layer deeper after an initial check-in)
- Is there an old story or assumption influencing how I feel right now?
Journaling Exercise
One of the key ideas we explore in this episode is how self-awareness deepens when we pause, reflect, and ask ourselves better questions, especially when something feels off. Try this three-part journaling flow to help you peel back the layers and gain more clarity:
- First start with the check-in. Take a moment and write freely in response to one or both of these prompts: What’s on my mind today? or what’s in my heart today?
- Then go a layer deeper. Choose something that stands out from what you just wrote and ask: What’s this really about? Or is there an old story or assumption influencing how I feel right now?
- Finally, reframe what matters. Close your journal entry with a forward-looking prompt: What might my future self say about this moment? Or what do I want to be true of myself instead?
About Kelly Gallagher
Kelly Gallagher, MS, PCC, is President of Gallagher Executive Coaching Partnerships and an ICF-certified executive coach with over 5,000 hours of experience. With a background in corporate healthcare, neuroscience, and organizational leadership, she specializes in transformational coaching and customized workshops for leaders and teams. Known for her strategic insight and engaging style, Kelly helps clients across industries communicate effectively, resolve conflict, and align values with impact. She’s also a competitive triathlete and avid cyclist.
Learn more about Kelly’s work: gallagherexecutivecoachingpartnerships.com
💡 Have an idea for the Day One podcast?
We’re always looking for new topics and inspiring guests to feature! If you have a Day One journaling-related idea or know someone with a great story to share, we’d love to hear from you. Submit your suggestions at dayoneapp.com/podcastideas.
