"I can shake off everything as I write; my sorrows disappear, my courage is reborn." - Anne Frank
I'd highly recommend these low-stakes, low-pressure journaling exercises for both those who are less and more experienced in the practice of pouring their heart out on the page. On a personal level, I've been free-hand journaling on a regular basis since the eighth grade, so I'm well aware of the emotional and practical benefits of that form of writing — however, I've found more value than expected in writing wholesome lists.
And the research does support the mood-boosting efforts of this sort of work, such as daily gratitude practices (e.g. listing out what you're grateful for each day). Even if all of the questions haven't been as thoroughly researched specifically, they're based on ways to increase self-compassion, self-kindness, and self-discovery. I've found that through my experience, these questions help to guide my daily life in the right direction and provide purpose and a sense of enrichment that otherwise wouldn't be there. Hopefully, it has a similar effect on you.
Some of these questions are more repeatable than others (e.g. gratitude), and other questions you can visit from time to time if you'd like. Though these exercises are framed as a 30-day challenge, you can frame it whichever way you find most helpful. You can just try out a couple of exercises, or you can do a lot over a time period — it's really up to you. I would recommend that you write down the questions somewhere or bookmark this page if you plan to revisit these questions.
Hopefully, you enjoy!