Real-Life Examples of What Do I Need to Let Go Of?

Everyday examples of what do I need to let go of?

Let’s start where your real life actually happens: in your relationships, work, phone, and thoughts at 2 a.m. When people search for examples of what do I need to let go of, they’re usually not looking for vague ideas. They want to see themselves in the examples.

Here are some everyday patterns many of us carry:

You might be holding on to a friendship that’s been one-sided for years. You’re always the one texting, checking in, listening, and supporting. When you need help? Crickets. A powerful example of something to let go of here might be the belief that you have to keep investing in people just because you have history.

Or maybe you’re clinging to a version of yourself from five or ten years ago—the overachiever, the always-available friend, the person who never said no. These real examples include situations where your current life can’t (and shouldn’t) match that old energy, but you still judge yourself for not being that person.

These are the kinds of examples of examples of what do I need to let go of? that turn a vague question into something you can actually write about.

Emotional examples of what do I need to let go of in 2024–2025

If you’re journaling about emotions, it helps to name them clearly. Emotional clutter is just as draining as physical clutter, and research on stress from places like the National Institutes of Health shows that chronic emotional stress can affect sleep, immunity, and mood.

Here are some emotional examples that might sound familiar:

1. Letting go of resentment toward someone who never apologized
Maybe it’s a parent who wasn’t there, a friend who betrayed your trust, or a boss who took credit for your work. One of the best examples of emotional letting go is shifting from “I need them to fix this” to “I can choose not to carry this every day.” Letting go here doesn’t mean saying what they did was okay; it means you stop letting it control your energy.

2. Letting go of shame about past mistakes
Think about that one moment you replay in your head: the breakup you handled badly, the job you lost, the thing you said that still makes you cringe. A powerful example of journaling here:

“What if I treated my past self like a younger version of me who was doing the best they could with what they knew?”

Shame keeps you stuck; reflection helps you grow.

3. Letting go of the belief that you must be “on” all the time
In a world of constant notifications, a lot of us carry the belief that we must be endlessly available—emotionally, socially, at work. This belief is one of the most common modern examples of what do I need to let go of because it leads straight to burnout. The American Psychological Association notes that chronic stress is strongly linked to emotional exhaustion, and unrealistic expectations are a big part of that.

When you journal about emotional letting go, try finishing this sentence:

“If I stopped carrying this feeling every day, my life would feel a little more like ______.”

Mental clutter: examples of thoughts to let go of

Sometimes the heaviest things you carry are invisible: they’re the stories you tell yourself. Many of the best examples of what to let go of are simply old mental scripts.

Here are some real examples of thoughts you might be ready to release:

“I’m behind in life.”
This one shows up a lot in your 20s, 30s, and 40s—especially when you scroll social media and see engagement photos, baby announcements, promotion posts, and “we just bought a house” updates. Journaling prompt: Where did I learn that there is a schedule for my life? Who benefits from me believing that?

“If I can’t do it perfectly, I shouldn’t do it at all.”
Perfectionism is one of the clearest examples of what do I need to let go of if you want to start anything new—whether it’s a side project, a hobby, or therapy. Research from places like Harvard Health highlights the value of small steps over all-or-nothing thinking.

“Other people’s happiness matters more than mine.”
This sounds noble, but it often hides people-pleasing and resentment. One real example: saying yes to weekend plans when you’re exhausted, then feeling irritated the whole time. Letting go here might mean rewriting the script to: “My needs matter too.”

As you journal, notice which thoughts feel heavy, tight, or draining when you write them. Those are often your best examples of what needs to be questioned and slowly released.

Relationship examples of what do I need to let go of?

Relationships are rich territory for this question. Some of the most powerful examples of examples of what do I need to let go of? live right here.

Consider these relationship-based examples:

Holding on to a relationship that only exists in your memories
Maybe you’re attached to how someone used to be—the early days of a relationship, the fun part of a friendship, the version of a family member before things got complicated. Letting go here doesn’t always mean ending the relationship; sometimes it means letting go of the fantasy so you can see the present clearly.

Carrying responsibility for someone else’s emotions
Do you feel like it’s your job to keep everyone around you happy? That if someone is upset, you must fix it? This is a common example of something to let go of in families, especially if you grew up as the “mediator” or “peacemaker.” Journaling prompt: Where did I learn that I’m responsible for everyone’s mood?

Staying loyal to someone who isn’t loyal to you
You defend them, excuse them, and explain them to others, but they don’t show up for you in the same way. These examples include friendships where you’re always the backup plan, or romantic relationships where you’re constantly waiting for them to finally choose you.

Clinging to closure you may never get
Sometimes the hardest thing to release is the idea that one day you’ll get the perfect explanation, the sincere apology, the honest conversation. Letting go here often means accepting: I may never fully understand why they did what they did—and I can still move forward.

When you write about these relationship examples, try adding this line:

“What I wish I could say to them is…” and let yourself write freely, even if you never send it.

Digital life: modern examples of what do I need to let go of online?

In 2024–2025, a lot of what we need to let go of lives on our screens. Your phone, your feeds, your group chats—they all shape your mood more than you think.

Some modern, real examples include:

Following people who trigger constant comparison
Maybe it’s influencers whose lives look impossibly perfect, or old classmates who always seem “ahead.” One of the best examples of what do I need to let go of in the digital world is the idea that you have to keep following people who make you feel small. You don’t.

Checking the news or social media first thing in the morning
If your day starts with anxiety, doomscrolling might be part of the problem. The CDC notes that ongoing exposure to stressful information can worsen anxiety and mood. Letting go here might mean: I don’t need to start my day with a flood of information I can’t control.

Needing to respond instantly to every message
This is another modern example of something to release. You’re allowed to have slow mornings, offline evenings, or quiet weekends. Letting go of the pressure to be instantly available can dramatically lower stress.

Saving every photo, chat, and notification as proof of something
Sometimes we hold onto digital clutter as emotional evidence—old texts to prove we were right, screenshots of arguments, photos of a relationship that ended. Journaling prompt: What am I afraid will happen if I delete this?

These are all examples of what do I need to let go of that are specific to the way we live now—and they’re powerful places to start.

Identity and expectations: deeper examples of what do I need to let go of?

Some of the heaviest things to release aren’t people or habits; they’re identities and expectations you’ve outgrown.

Here are deeper, more internal examples:

Letting go of the “strong one” identity
Maybe you’ve always been the one who keeps it together. You’re the stable friend, the reliable sibling, the coworker who covers for everyone. A powerful example of what to let go of here is the belief: “I’m not allowed to fall apart.” Writing about this might sound like: “If I stopped pretending I’m okay all the time, I’m afraid people would…” and see what comes up.

Letting go of the life path you thought you “should” be on
Maybe you planned to be married by now, or in a certain career, or living in a different city. One of the best examples of identity-level letting go is grieving the life you imagined so you can fully live the one you actually have.

Letting go of old success metrics
In your 20s, success might have meant grades or promotions. In your 30s or 40s, it might look more like peace, health, time with people you love. Your journal is a great place to ask: What if success now looked like feeling aligned with my values, not checking boxes other people gave me?

These deeper examples of examples of what do I need to let go of? often take more than one journaling session. That’s okay. You’re not behind. Letting go is rarely a one-and-done moment; it’s more like loosening your grip over time.

How to journal through these examples of what do I need to let go of

Now that you’ve seen a range of real examples, let’s talk about how to actually write your way through them.

You don’t need to tackle everything at once. Pick one situation—just one—and try this simple flow in your journal:

1. Name it plainly
Instead of writing, “I’m stressed,” try: “I’m holding on to resentment about how my last relationship ended.” The clearer the example, the easier it is to work with.

2. Ask what it’s costing you
Write: “What is holding onto this costing me?” Maybe it’s sleep, peace, self-esteem, or the ability to trust new people. Be honest, even if it stings.

3. Ask what it’s giving you
This part is uncomfortable but important. Sometimes we hold on because there’s a hidden benefit: feeling right, feeling safe, avoiding risk. For example: “If I keep telling myself I’m not ready, I don’t have to try and possibly fail.”

4. Imagine loosening your grip, not dropping it overnight
Letting go is often a gradual process. Try journaling: “If I loosened my grip on this by just 10%, what might change this week?” Maybe you mute someone on social media, say no once, or delete one old thread.

5. Offer yourself kindness
Self-compassion isn’t fluffy; it’s a skill linked to better mental health outcomes, as noted by researchers and organizations like Mayo Clinic. End your entry with something kind, like: “It makes sense that I’ve been holding onto this. I’m learning to do something different now.”

Using this flow with your own situations turns these written examples into lived change.

FAQ: examples of what do I need to let go of in my life?

Q: What are some quick examples of what do I need to let go of if I feel stuck?
A: Some quick, common examples include: replaying old arguments in your head, checking your ex’s social media, saying yes when you mean no, comparing your timeline to everyone else’s, and expecting yourself to have it all figured out. Any pattern that leaves you feeling smaller, heavier, or constantly drained is a strong example of something to explore letting go of.

Q: Can you give an example of something small to let go of that still makes a difference?
A: Yes. A simple example of a small shift is letting go of checking your phone in bed at night. It sounds minor, but it affects your sleep, mood, and anxiety levels. Even the CDC’s sleep guidelines highlight the impact of screens on sleep quality. Swapping 15 minutes of scrolling for 15 minutes of journaling or reading can quietly change how you feel in the morning.

Q: How do I know if I’m really ready to let go, or just pretending?
A: You don’t have to feel perfectly ready. A good sign you’re somewhat ready is that holding on feels more painful than the idea of changing. If you’re journaling about the same situation over and over, that’s another example that you’re circling something important. Start with tiny actions—muting, unfollowing, setting one boundary—rather than forcing yourself to make dramatic moves overnight.

Q: Are there examples of things I shouldn’t try to let go of?
A: Yes. Don’t try to let go of your feelings themselves—sadness, anger, grief, fear. Those emotions are signals, not enemies. Instead, focus on letting go of the stories about those feelings, like “I’m weak for feeling this” or “I should be over this by now.” You’re not trying to erase your humanity; you’re trying to release what keeps you stuck.

Letting go isn’t about becoming a lighter, shinier version of yourself for the internet. It’s about slowly putting down what no longer fits, so you have both hands free for the life you’re actually living. Use these examples of what do I need to let go of as starting points, not rules. Your journal is your space to be honest, messy, and real—and that’s where real change begins.