Journaling for Each Phase of Your Cycle: Reflection and Growth

Kayla Hilhorst
5 days ago
2 min read

If you’ve ever looked back at your week thinking, “Why was I crying on Tuesday and rearranging my whole house by Friday?”—welcome to the hormonal rollercoaster, babe. The secret to not losing your mind? Journaling with your cycle.

This isn’t about writing “Dear Diary” like you’re 12 again. It’s about syncing your self-reflection with what your hormones are doing—so you can stop gaslighting yourself and start actually understanding your moods, patterns, and goals. Grab your pen. We’re going in.

Woman in a white outfit performs a yoga pose on a modern wooden bridge with glass railings. The setting has a serene and focused mood.

Menstrual Phase: The Release & Reset🩸 Days 1–5You’re bleeding, your hormones are at rock bottom, and the energy is… not energizing. This is your inner winter. Time to rest and reflect.

Journaling Prompts:

What do I want to let go of this cycle—physically, emotionally, or mentally?
What’s something I learned last month?
Where do I need more rest or softness in my life?

Big Sis Tip: If you’re feeling emotional, lean into it. Cry, write ugly, scribble angry words. You’re detoxing emotionally, too.

Follicular Phase: The Fresh Start🌱 Days 6–14Estrogen is rising, energy is climbing, and your mind is buzzing with ideas. This is your inner spring—think possibility, vision, momentum.

Journaling Prompts:

What am I excited to begin or explore right now?
What’s a goal I’d like to focus on this cycle?
Where can I show up with more curiosity?

Big Sis Tip: Plan, dream, brain-dump. You’re sharp, motivated, and full of potential right now. Go wild.

Ovulatory Phase: The Expression Phase🌞 Days 15–17You’re glowing, confident, and probably saying yes to everything. This is your inner summer—a great time to be seen and heard.

Journaling Prompts:

How do I want to show up in relationships (including with myself)?
What am I proud of right now?
Where can I share my gifts or voice this week?

Big Sis Tip: This is also a good time to journal publicly—social posts, blog ideas, podcast scripts. Let it out. You’ve got that main character energy.

Luteal Phase: The Truth-Teller🍂 Days 18–28Welcome to your inner autumn. Your hormones are winding down, your patience is thin, and your inner critic is turning up. But also? So is your intuition.

Journaling Prompts:

What feels out of alignment in my life right now?
What’s been bothering me that I’ve been ignoring?
How can I support myself emotionally this week?

Big Sis Tip: This is your BS detector phase. Don’t judge what comes out—just write it. Then read it again during your follicular phase with love and logic.

Your cycle is a built-in guide for personal growth, healing, and clarity—and journaling through each phase helps you actually hear what your body (and soul) is trying to say. Your emotions aren’t random. They’re a freaking roadmap.

Ready to fully embrace your cycle and thrive through every phase? Sign up for one of our KHOOII Wellness Memberships—you’ll get access to on-demand fitness classes, a supportive community, custom meal plans, nutrition consults, and more. Basically, it’s the cycle-syncing toolkit of your dreams.

📥 Want to dip your toes in first? Download my free ‘Unlocking Your Cycle’ PDF for a breakdown of what your body actually needs each week of your cycle. Just comment CYCLE and I’ll send it straight to your inbox!