FIVE ACTUALLY HELPFUL JOURNAL PROMPTS TO TRY
I hear the statement “I should journal” a lot from my clients. We all seem to take for granted that journaling is a healthy thing to do. But whether it is helpful or not depends a lot on how you structure your journaling so you get out of it what you are hoping to.
Just sitting down with a blank page doesn’t automatically lead to meaningful self-reflection or insight. I find that for most people journaling feels more accessible when they have a prompt to help organize their thoughts and get the writing going. In that spirit, below are five of my favorite journaling prompts to promote greater self-understanding, self-acceptance, and self-love.
How have I been taking care of myself lately?
Why I like it: This question reminds us that self-care is a daily practice and invites us to be attuned to how that practice is going. It is intentionally broad and gives us room to reflect on different varieties of self-care such as physical, emotional, relational/social, and spiritual.
What would I do if I weren’t afraid?
Why I like it: This question helps us clarify what we want out of life and where we might be standing in our own way.
When was the last time I felt truly alive?
Why I like it: This question gives us a lot of information about how we need to live in order to feel our most vibrant, full selves. You can also substitute the word “alive” with any other quality that you value, such as joyful, peaceful, or purposeful.
What are my recurring self-doubts or self-critical thoughts? What might my life look like if I could let them go?
Why I like it: We all have these types of thoughts, and being aware of them gives us the opportunity to respond to them more effectively. The second part of this question also invites us to imagine what life could look/feel like if we stopped allowing our thoughts to have so much power over us.
What will my intention be until the next time I journal?
Why I like it: The previous four prompts are designed to increase your self-awareness. This prompt invites you to take that self-awareness and translate it into a next action step so that your journaling practice takes you beyond just writing. Some examples of intentions based on each of the previous prompts could be:
I will commit to one meaningful self-care activity (things like a daily 15 minute walk, taking a real lunch break during your work day, or seeing friends once a week.)
I will do one small thing a day that feels hard or uncomfortable (things like saying hello to a stranger, speaking up during a work meeting, sharing how you feel with someone else, or waiting for something without going on your phone.)
I will invite what makes me feel alive into my daily life, even if just in small ways (so, if the last time you felt alive was when you went out dancing, maybe you decide to dance to one song every morning to start your day off right.)
I will be mindful of my negative thoughts and practice responding to them differently (such as by saying to yourself “that’s just a thought,” talking to yourself the way you would talk to a loved one who was having that thought, just noticing it without attaching - “oh how interesting that I’m having that thought.”)
I hope these musings offer some helpful starting points for beginning a journaling practice. And, if it would ever feel helpful to process your thoughts out loud with someone who can help you make sense of it all, I'm here for that too.
Please note: This content is for informational and educational purposes only. It is not a substitute for professional diagnosis or treatment. Always seek the advice of a licensed mental health provider or other healthcare professional for guidance related to your specific mental health or medical concerns.
