30 Therapeutic Journal Prompts for Self-Reflection

Jun 10, 2020

Every day, world news gets more overwhelming, more traumatic, and more difficult to process. So many people are trying to fight for Black lives by donating, protesting, signing endless petitions, and facilitating difficult conversations. But while you help others, it’s easy to forget about your own mental health. 

I’m a strong believer in journaling to help process your emotions, so I made a list of 30 journal prompts that I’ve completed in the past. These prompts have helped me reflect on my happiest moments, while also manifesting a positive future. They’re a reminder that in order to help other people, you first have to restore your own mental clarity. 

If you choose to dive into any of these prompts, just remember that your response can be a sentence long or 10 pages long. You can post your thoughts publicly, or keep them completely private. Try a new prompt every day, or answer the same question once a month. Open your notes app or pull out an old notebook. You only need to follow one rule: be honest with yourself. 

  1. What’s your idea of a perfect day from the time you wake up until the time you go to sleep?
  2. What’s something about yourself that you’re most proud of?
  3. Who inspires you and why?
  4. Make a list of everything you’d change in the world if you could.  
  5. Write down 10 words that describe how you want the rest of this month to turn out.
  6. What is one goal you have for tomorrow and how will you hold yourself accountable for completing that goal?
  7. Finish this sentence: I feel most confident when _____. Explain why. 
  8. What time of day do you feel most productive? Why is that?
  9. Write about how your body feels today. Energized? Sluggish? Calm? Why do you think you feel this way?
  10. Write about how your mind feels today. Relaxed? Overwhelmed? Focused? Why do you think you feel this way?
  11. What’s the best thing that has happened to you in the last week?  
  12. Write down three things that give you energy. How much time do you spend doing things that give you energy? 
  13. Write down three things that drain your energy. How much time do you spend doing things that drain your energy?
  14. Write about your dream job. Ask yourself: What do you do? Where do you live? How much money do you make? What are your coworkers like? What does the office setting look like? What kind of perks do you get? What makes you feel good about working there?
  15. Write down the last great dream you can remember. Be as detailed as possible. 
  16. What do you want people to remember you for? 
  17. Make a list of all the people you spoke to today along with a brief recap of what you talked about. 
  18. What’s something you would change about yourself that you think would make you a better person?
  19. Write down 10 things you’re grateful for today and why. 
  20. What does unconditional love mean to you?
  21. Write a letter to your 18-year-old self.
  22. What qualities do you possess that make you a good friend?
  23. What do you think is the purpose of money?
  24. What are your top three goals for the rest of this year?
  25. What qualities must a lifelong partner possess? 
  26. What’s your biggest failure and what did you learn from it?
  27. What are three things you achieved in the last six months? How can you celebrate these achievements?
  28. What’s one thing you wish more people knew about you?
  29. What’s the best compliment you’ve ever received? Why does this compliment stick out to you?
  30. If you could travel anywhere in the world right now, where would you go and why?

Now, time to write. 

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