Journal Prompts

Would you like to start journaling, but don’t know where to start? Or maybe you have been journaling, but have gotten a bit bored or out of habit with it. Journal prompts are a great way to either get started, or reignite your journaling journey!

Journaling is a powerful and accessible tool for self-discovery, personal growth, and maintaining mental well-being. It provides a private space to explore thoughts, feelings, and experiences, fostering a deeper understanding of oneself. The benefits of journaling are diverse, ranging from stress reduction to enhanced creativity and improved emotional regulation. As a practice that requires nothing more than a pen and paper, journaling is a versatile and customizable activity that can be tailored to individual preferences and needs.

Benefits of Journaling:

  1. Self-Reflection: Journaling offers a dedicated space for self-reflection, allowing individuals to explore their thoughts and gain insights into their emotions and behaviors.
  2. Stress Reduction: Writing about challenging experiences can act as a form of emotional release, reducing stress and promoting a sense of clarity.
  3. Goal Setting and Achievement: Keeping a journal allows for the documentation of goals, aspirations, and the progress made toward them. This practice can enhance motivation and accountability.
  4. Enhanced Creativity: Regular journaling can stimulate creative thinking by providing an outlet for innovative ideas, free expression, and the exploration of imagination.
  5. Improved Emotional Intelligence: Through the process of articulating emotions, individuals can enhance their emotional intelligence, leading to better self-awareness and interpersonal relationships.
  6. Problem Solving: Journaling can serve as a problem-solving tool. Writing about challenges and brainstorming potential solutions provides a structured approach to addressing issues.
  7. Mindfulness and Present Moment Awareness: Journaling encourages mindfulness by focusing attention on the present moment. Describing current experiences helps anchor thoughts in the here and now.

How to Start a Journaling Practice:

  1. Choose Your Tools: Select a journal and writing instrument that you enjoy using. Whether it’s a classic notebook and pen or a digital platform, choose what feels comfortable for you.
  2. Set Aside Time: Designate a specific time each day or week for journaling. Consistency is key to establishing a meaningful practice.
  3. Create a Comfortable Space: Find a quiet and comfortable space where you can write without interruptions. Make it a personal sanctuary for self-expression.
  4. Start Small: If you’re new to journaling, start with brief entries and gradually increase the length as you become more comfortable with the process.
  5. Write Freely: Allow your thoughts to flow without judgment. Write freely and openly, letting your words reflect your authentic self.
  6. Experiment with Styles: Explore different journaling styles such as free writing, gratitude journaling, or bullet journaling to find the format that resonates with you.

How to Use Journal Prompts:

  1. Choose a Prompt: Select a journal prompt that aligns with your current mood, goals, or areas of interest. You can choose one at random or select prompts based on specific themes.
  2. Reflect Before Writing: Take a moment to reflect on the prompt before you begin writing. Consider how it relates to your life and what insights you might gain.
  3. Set a Timer: If you’re short on time, set a timer to maintain focus. Alternatively, allow yourself the freedom to write until you feel you’ve thoroughly explored the prompt.
  4. Be Honest and Open: Journaling is a personal and non-judgmental activity. Be honest and open in your responses, as this authenticity can lead to deeper self-discovery.
  5. Review and Reflect: Periodically review your journal entries to track patterns, observe personal growth, and celebrate achievements. Reflection on past entries can provide valuable insights.

Incorporating journal prompts into your practice can further enhance the depth of your exploration. The prompts provided in the PDF that is linked to below covers a range of topics, from self-compassion to specific life seasons, offering a diverse array of avenues for self-discovery.

Remember, journaling is a dynamic and evolving practice, so feel free to experiment with different approaches and make it uniquely yours. Whether you’re navigating challenges, celebrating victories, or simply expressing gratitude, journaling is a versatile and empowering tool on your journey towards self-discovery and personal growth.

Get Your 90 Page Journal Prompts PDF

If you would like to try using journal prompts to enhance your journaling practice, or if you’d like to start to get into journaling but don’t know where to start, try “The Little BIG Book of Journal Prompts“. This 90 page PDF is available to download instantly, and has sections of journal prompts for the four seasons as well as many of the seasons of life.


Smyth JM, Johnson JA, Auer BJ, Lehman E, Talamo G, Sciamanna CN. Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial. JMIR Ment Health. 2018 Dec 10;5(4):e11290. doi: 10.2196/11290. PMID: 30530460; PMCID: PMC6305886.

Sohal M, Singh P, Dhillon BS, Gill HS. Efficacy of journaling in the management of mental illness: a systematic review and meta-analysis. Fam Med Community Health. 2022 Mar;10(1):e001154. doi: 10.1136/fmch-2021-001154. PMID: 35304431; PMCID: PMC8935176.

Procaccia R, Segre G, Tamanza G, Manzoni GM. Benefits of Expressive Writing on Healthcare Workers’ Psychological Adjustment During the COVID-19 Pandemic. Front Psychol. 2021 Feb 25;12:624176. doi: 10.3389/fpsyg.2021.624176. PMID: 33716890; PMCID: PMC7947213.

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Anne Marie Berggren RDN, MS, CDN, CNSC is a Registered Dietitian with a Master's Degree in Nutrition, training in integrative and functional nutrition, nutrition for mental health, obesity and weight management, is a board certified nutrition support clinician, and an adjunct professor for the Stony Brook Graduate Nutrition Program teaching advanced clinical nutrition.

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