What’s in Your Cup?

Rebecca Kochenderfer


The #1 Benefit of Inner Work

I recently discovered this anonymous posting and it’s brilliant…

“You are holding a cup of coffee when someone comes along and bumps into you or shakes your arm,

making you spill your coffee everywhere.

Why did you spill the coffee? “Because someone bumped into me!†Wrong answer.

You spilled the coffee because there was coffee in your cup. Had there been tea in the cup, you would

have spilled tea.

Whatever is inside the cup is what will spill out.

Therefore, when life comes along and shakes you (which WILL happen),
whatever is inside you will come out. It’s easy to fake it, until you get rattled.

So we have to ask ourselves… What’s in my cup?

When life gets tough, what spills over?
Joy, gratitude, peace, and kindness?

Anger, bitterness, victim mentality, and quitting tendencies?

Life provides the cup, you choose how to fill it.â€

This is the #1 benefit of Inner Work — it determines what’s in our cup. By practicing mindfulness, we see
what’s in our cup and what triggers us. Practicing compassion, we heal our wounds and release them
from our cup. And using the Power of Intention, we decide ahead of time the type of person we are
going to be and how we are going to respond, when Life bumps our elbow. What do you want to put in
your cup? How can you practice that quality today?

This is Rebecca Kochenderfer with, wishing you happy and powerful journaling.

Here are some extra resources to help you with your journaling. (podcast)

to Start Travel Journaling (blog interview with expert Lauren Hooper)

Inner Work: What’s in Your Cup? (podcast)

    Rebecca Kochenderfer

    Founder of

    About Rebecca Kochenderfer

    Rebecca Kochenderfer is’s founder and host. She is the author of Joy Journal, an uplifting collection of journaling tips and techniques. Rebecca is honored to hold this space for the journaling community to connect, thrive, and grow. Fellow journalers can connect with Rebecca at or on Facebook and send her questions and stories about their own journaling experience. For press and advertising inquiries contact here.