36 Journalling Prompts for Self-Reflection

January 6, 2023 E S

Journalling is a great way to address hard emotions and situations, as it can help you to evaluate and gain perspective. However, journalling can be hard if you don't have anywhere specific to start.

If you struggle with finding the right words or direction when it comes to journaling, this post is here to help! And by the end, you'll (hopefully) have gained some guidance on how to journal effectively and overcome the hesitation.

P.S. If you’re in the market for a new journal, you can find our guided Self-Love journal in digital and print versions - available here!

1. Start with a "Brain Dump"

Our top tip to starting journalling to to just start. Begin with writing everything and anything that comes to mind. A "brain dump" (as we call it in the journalling world) is an effective way to get over any residual thoughts and hang-ups that prevent you from focusing on the task at-hand. This is a great way to clear out your mind before moving forward with the targeted prompts.

2. Move to Targeted Prompts, by category

Now that you're ready to journal, you want to find some prompts that are particularly relevant for your situation.

For example, if you are having issues at work, you probably don't want to jot down a list of "love and romance" - themed journal prompts. It's always important to find the right prompts, to ensure you are addressing the correct emotions.

Below, you'll find our top picks for a variety of emotions, including self-discovery, anxiety, and relaxation.

Journalling Prompts for Self-Discovery

What are my values, and how do they guide my decisions and actions?
What are my strengths and how can I use them to achieve my goals?
What are my weaknesses, and how can I work on improving them?
What are my long-term goals and how can I break them down into smaller, more achievable steps?
What are the things that bring me joy, and how can I incorporate more of them into my life?
What are the things that drain me, and how can I minimize or eliminate them?
What are my relationships like, and how can I cultivate deeper connections with the people in my life?
What are my hobbies and interests, and how can I make time for them in my schedule?
What are the things that I am most grateful for, and how can I express my appreciation for them?
What are the things that I want to learn or try, and how can I make progress towards achieving those goals?

Journalling Prompts for Relaxation

Describe a place that makes you feel peaceful and calm. What is it about this place that has such a calming effect on you?
Write about a time when you felt completely relaxed and at peace. What were you doing and how did it feel?
Make a list of activities that help you relax and unwind. These could be things like meditation, yoga, reading, or taking a walk.
Write about a person who has a calming presence. What is it about this person that makes you feel at ease?
Reflect on a time when you felt particularly stressed or overwhelmed. What were the circumstances and how did you cope with the stress?
Write about a hobby or interest that helps you relax and escape from the stresses of everyday life.
Describe a natural setting that you find particularly peaceful. What is it about being in nature that helps you relax?
Make a list of things you're grateful for. Reflect on how these things bring joy and positivity to your life.

Journalling Prompts for Anxiety

What are the things that trigger my anxiety, and how can I manage or reduce my exposure to them?
What are the thoughts and beliefs that contribute to my anxiety, and how can I reframe them in a more positive and realistic way?
What are the physical symptoms of my anxiety, and how can I manage them through relaxation techniques or other self-care practices?
How can I challenge my perfectionistic tendencies and learn to be more accepting of my limitations and mistakes?
What are the self-care practices that help me to feel grounded and calm, and how can I make time for them in my schedule?
How can I learn to be more present in the moment and let go of worrying about the future or dwelling on the past?
What are the things that I am most grateful for, and how can focusing on these help to reduce my anxiety?
How can I practice self-compassion and be kinder to myself when I am feeling anxious or overwhelmed?
What are the coping strategies that have worked for me in the past, and how can I incorporate them into my daily routine?
How can I seek support from friends, family, or a mental health professional when my anxiety feels unmanageable?

Journalling Prompts for Managing Difficult Situation(s)

How do I feel about the difficult situation, and what emotions come up for me when I think about it?
What are the thoughts and beliefs that I have about the situation, and how accurate or helpful are they?
What are the consequences of the situation, and how do they impact me and others?
What are my options for addressing the situation, and what are the pros and cons of each?
What are my values, and how do they inform my decision-making in this situation?
What are the potential risks and challenges that I may face as I try to address the situation, and how can I prepare for them?
What are the support systems that I have in place, and how can I utilize them as I navigate this difficult situation?
What are the things that I have learned or gained from this situation, and how can I use those insights to move forward in a positive way?

I hope these prompts help you find relaxation and calm through journaling. Remember to take your time and be kind to yourself as you write.