We’re taught to feel our feelings, but rarely taught how. That’s where journal prompts come in. They help you untangle your thoughts, name what’s really going on, and move from “I feel terrible” to “here’s what I’m actually feeling and why.”
Different feelings need different questions. Journal prompts give you a starting point. They help you process what you’re feeling, understand why, and figure out what you need. Think of them as conversations with yourself, guided by the right questions at the right time.
- What’s taking up the most mental space right now, and what can I actually control?
- If I could only focus on three things today, what would they be?
- What would I tell a friend who was feeling this way?
- What’s one small thing I can do right now to feel a little lighter?
- What am I holding onto that I need to release?
- What made me smile today, even for just a moment?
- Who in my life deserves a thank you that I haven’t given yet?
- What’s something ordinary that I’m taking for granted?
- Describe a recent moment that felt like a gift.
- What about my life today would my younger self be amazed by?
- What would I do if I knew I couldn’t fail?
- What’s one thing I’m avoiding, and why?
- If my life were a book, what chapter am I in and what needs to happen next?
- What old story am I telling myself that’s no longer true?
- What’s one tiny step I could take tomorrow?
- What are the facts versus what are my fears?
- What’s in my control right now, and what isn’t?
- Where do I feel this anxiety in my body, and what does it need?
- What’s the worst that could realistically happen, and could I handle it?
- What has helped me feel calm before?
- What does this joy feel like in my body?
- How can I create more moments like this?
- Who would I want to share this feeling with?
- What does this joy tell me about what I value?
- How can I remember this feeling when things get hard?
- When was the last time I felt truly connected, and what made it special?
- What would a meaningful connection look like for me right now?
- How can I be better company for myself today?
- Who could I reach out to, even with something small?
- What parts of myself am I keeping hidden?
- What is this anger trying to protect?
- What boundary was crossed, and how do I want to respond?
- What do I need to say that I’ve been holding back?
- Is this anger about now, or is it old anger resurfacing?
- What would help me feel heard right now?
- What did I do that I didn’t think I could?
- What strengths did I use to get here?
- Who helped me along the way?
- What does this achievement say about who I’m becoming?
- How can I celebrate this in a meaningful way?
- What’s been draining my energy lately?
- What would true rest look like for me right now?
- What am I saying yes to that should be a no?
- Where am I giving more than I have to give?
- What would recharge me? I don’t need a distraction, but something that brings me joy.
- What am I looking forward to?
- What possibilities am I starting to see?
- What small sign of progress have I noticed?
- What dream feels a little more possible today?
- How can I nurture this hope?
- What did I used to know about myself that I’ve forgotten?
- What feels true, even when everything else is unclear?
- What’s one thing I still believe in?
- If I couldn’t be lost, what would I be instead?
- What do I need to find my way back to myself?
- What is enough about this moment?
- What am I not striving for right now, and how does that feel?
- What simple pleasure am I savouring today?
- How can I protect this peace?
- What does contentment teach me about what I truly need?
- What am I mourning, and what does it deserve?
- What memories am I holding onto?
- What does this loss tell me about what mattered?
- How can I honour what I’ve lost?
- What do I need to feel today, without rushing past it?
- When was the last time I felt like myself?
- What am I going through the motions with?
- What would it feel like to be fully present right now?
- What part of my life needs more attention?
- What small ritual could help me reconnect?
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