Adoption brings with it an array of emotions—gratitude, loss, curiosity, love, confusion, and sometimes, a deep sense of not knowing where you truly fit. If you’re an adoptee, you might feel like your story was written for you before you had the chance to pick up the pen. But here’s the thing: that pen is in your hands now. Through journaling, you can start to rewrite the narrative of your adoption story, moving from a place of pain or uncertainty to one of empowerment and self-discovery.

Why Journaling?

Journaling is more than just putting pen to paper; it’s a powerful tool for processing emotions, uncovering truths, and reframing perspectives. For adoptees, journaling can help:

• Process Complex Feelings: Adoption often brings a mix of gratitude and grief. Journaling lets you safely explore these emotions.

• Find Your Voice: It’s a space where your thoughts, feelings, and experiences are yours to own and express without judgment.

• Challenge Negative Narratives: If you’ve ever caught yourself thinking, I’m not enough or I’m too much, journaling helps you unpack where those thoughts come from and rewrite them into something truer and kinder.

• Connect with Yourself: Adoption is a unique journey, and journaling can help you better understand how it’s shaped you—for better or worse.

Where to Begin

If you’re new to journaling or unsure where to start, don’t worry. Journaling isn’t about perfect grammar or sounding poetic; it’s about honesty and exploration. Here are a few prompts to help you dip your toes in:

1. What’s one thing I’ve always wanted to say about being adopted?
   Give yourself permission to be raw and real.

2. What stories have I been told about my adoption, and how do they make me feel?
   Explore what parts of these stories you’ve embraced or resisted.

3. If I could talk to my younger self, what would I tell them about our adoption journey?
   Reflecting on your past can bring surprising clarity to the present.

4. What does “belonging” mean to me, and where do I feel it most?
   This can help you explore how you’ve navigated identity and connection.

Changing the Narrative

One of the most beautiful things about journaling is its ability to transform your inner dialogue. Many adoptees struggle with feelings of rejection or not being "enough." When those thoughts creep in, your journal becomes a tool to challenge them.

For example, let’s say you’ve written, I feel like I’m not worthy of love. Instead of leaving it there, try adding:

• What might make me feel this way? (Digging into the roots.)

• Is this really true? (Challenging the thought.)

• What’s a kinder way to reframe this? (Writing a new narrative, like I am learning to love myself, and that is enough.)

Building a Habit

Journaling doesn’t have to be a daily marathon. Start small. Spend five minutes a day or commit to a longer session once a week. The key is consistency and compassion—showing up for yourself, even when it feels hard.

A Safe Space for All of You

As an adoptee, your story is multi-faceted. Journaling gives you permission to hold all the parts of yourself without needing to choose one over the other. You can be grateful for your adoptive family while grieving the loss of your biological one. You can love where you are and still wonder about where you came from. Journaling isn’t about finding the “right” answers—it’s about making space for your truth.

Your Narrative, Your Power

You are not bound by the narrative others have written about your adoption. With every journal entry, you reclaim a piece of your story. You decide what’s worth keeping and what’s ready to be rewritten.

So, grab your favorite notebook, find a cozy spot, and let the words flow. Your story is yours to tell, and you deserve to tell it your way.

Ready to jump all in? Order my adoptee journal on Amazon. Unraveling Your Adoption Journey is nearly 150 pages written for adoptees by an adoptee.