85 Journal Prompts I Swear By (And Use Daily)

Looking for journal prompts? Unsure of where to start?

I remember how overwhelming it was when I first began journaling. What do I write? How will this impact my mental health?

Sure, all the self-help gurus recommend it, but surely there is a guided approach to doing this.

Otherwise, I risk just complaining and whining about my sordid life, and that surely will not help alleviate my anxiety, right? Or I might just fill it up with some random doodles.

Well, I want to assure you that you have come to the right place. I have over 85 journal prompts that I use in my wellness era!

I have sectioned these journal prompts out by category.

So that it can best serve you on days of being overwhelmed, such as self-discovery prompts, mental health, gratitude and many more!

Ready, set…..JOURNAL!

Disclaimer:

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18 Prompts For Self-Discovery:

1. What are three unique things about YOU?
2. What are some long-held beliefs you have had that you no longer agree with?
3. What activities make you lose track of time?
4. Describe your dream day—what would it look and feel like?
5. Name five things you’re good at.
6. What’s something you’ve always wanted to try but haven’t?
7. Who inspires you the most and why?
8. What do you need to feel truly at peace?
9. What is your definition of success
10. When do you feel most confident?
11. What roles do you play in other people’s lives?
12. What limiting beliefs are holding you back right now?
13. What did you enjoy doing as a child but no longer do anymore?
14. f you had no fear, what would you do?
15. Who are you turning into —and are you proud of that version of yourself?
16. What do I do for myself as self-care?
17. When have I been kind to someone else in the past year?
18. How proud of you are of yourself?

Journaling Tip: You can choose anything to write on. Some people love using a formal journal, whilst others prefer using apps to keep track. Just choose something convenient for you.

10 Journal Prompts When Dealing With Anxiety

1. What pain am I currently undergoing?
2. What self-relief can I find today?
3. What happened right before I felt down?
4. What triggers can I work on to prevent future scenarios?
5. Write down a list of all my fears (in no particular order).
6. Who are the people who are not helping me move forward?
7. How do I feel when I look in the mirror?
8. What wisdom would I share with my younger self?
9. What did I learn today in navigating my anxiety?
10. What would I advise my friend who was having the same anxiety as me?

Journaling Tip: Select a comfortable space and get some nice, calming tea brewed or a cup of whisky (no judgment here). This should be a sacred place where you can be alone with your thoughts, whether they are positive or negative.

18 Prompts to Support Emotional Wellness:

1. How am I feeling right now? Describe it in detail.
2. What thoughts have kept repeating in my mind lately?
3. When was the last time I felt truly calm?
4. What triggers my anxiety, and how do I usually respond?
5. What’s something small I can do today to take care of my mental and spiritual health?
6. Take the time to write a letter to your past self during a difficult time.
7. Who do you want to forgive in your life?
8. Write a letter to your future self with words of encouragement.
9. What helps me feel grounded when life feels chaotic?
10. What negative thought do I want to reframe today?
11. How do I typically cope with stress? How can I make those habits healthier?
12. When do I feel emotionally safe? Who do I feel safe with?
13. What boundaries do I need to protect my energy?
14. What would I tell a friend who’s feeling how I feel now?
15. How can I be kind to myself right now?
16. What does healing mean to me?
17. How can I forgive myself?
18. What does the voice inside my head tell me to do daily?

Journaling Tip: There’s no right or wrong answer. Let your beautiful mind wander without any judgment.

17 Gratitude-Focused Prompts:

1. What are three things I’m grateful for today, and why?
2. Who made me smile recently?
3. What’s a recent challenge I’m thankful for?
4. What is a simple pleasure that gives you joy?
5. What’s something about your body you appreciate?
6. What’s a happy memory you cherish deeply?
7. What’s a privilege you have that you often take for granted?
8. Who are you most grateful for in your life?
9. What’s something in nature that brings you peace?
10. Write about a book, song, or movie that moved you and why.
11. What’s a personal strength you’re thankful for?
12. What is a personal adversity you have worked through (that no one else knows)?
13. What part of your daily routine makes life easier?
14. What’s something you used to want that you have now?
15. What’s a past version of yourself you’re grateful you outgrew?
16. Describe the best moment of your day so far.
17. What makes you feel alive every day?

Journaling Tip: Play something soothing from Spotify as you write these thoughts down in the quiet of the day. My favorite playlist is called Coffee/ Jazz!

22 Prompts to Help You Dream & Grow:

1. Where do I want to be three years from now?
2. What goals fire me up?
3. What’s holding me back from starting?
4. What would I do if I knew I couldn’t fail?
5. What’s a past goal I achieved, and how did I do it?
6. What are three habits I want to build?
7. What does my “highest self” look like, and how do I get closer to her?
8. What’s one risk I’m willing to take this year?
9. How will I deal with disappointments?
10. What distractions are stealing my focus?
11. What am I willing to give up to pursue the life of my dreams?
12. How do I define success in this season of life?
13. What would I do more of if I had more time?
14. What am I currently prioritizing—and is it aligned with my values?
15. What’s a goal I need to break down into smaller steps?
16.How do I want to feel at the end of this year?
17. What support do I need to achieve my goals?
18. Whom should I surround myself with to smash those goals?
19. What can I work on today that will help me achieve those goals?
20. Am I prepared for how I will feel when I hit those goals?
21. What standards do I want to set for myself and my life?
22. How can I be proud of myself?

How to Use Journal Prompts Effectively

You aren’t going to be graded here! So, focus on your journals being 100% honest and truthful. Some other helpful tips are as follows:

– Pick 3 – 4 prompts per session: Keep it super simple. Some days, you may want a gratitude one or other days, you might want prompts to alleviate anxiety.
– Set the mood: Cozy candle, soothing playlist, warm tea… make it a ritual and a gift to yourself
– Write freely: Let your thoughts flow. There is no grammar police here!
– Revisit prompts: Take a look back at how you have grown in a year from now.

Final Thoughts: Journaling Is Your Superpower

I will admit that some days get the hold of me and so I do not journal every day. It is okay, we are only human.

But whenever I do it, I can feel an entire shift in my mindset and mood. It boosts my confidence and gives me a safe space to just be ME.

I do look back at my old journals and sometimes smile at how much I have grown. What a gift it is back to me, these lovely handwritten thoughts of mine.

So I hope these 85 journal prompts will guide you in having a deeper connection with your mind, body and spirit.

Let me know in the comments if any of these have worked for you or if you feel I should add some more to this list.

Sending you love as always!