Morning journal prompts are short questions you answer at the start of the day to set an intention, notice what you're grateful for and check in with your energy. Five minutes and one or two prompts are enough. Below are 30 morning journal prompts in three groups, plus morning pages explained and a 5-minute example.
Pick one prompt from each group below, or just one prompt on busy days. Write quickly. You're not writing an essay. You're pointing your day in a direction.
It helps to tie journaling to something you already do every morning. Leave your notebook next to the kettle or coffee maker so it's there when you are. The University of Rochester Medical Center suggests setting aside a few minutes every day to build the habit, and notes that pen and paper or a smartphone app both work.
What's the one thing that would make today a win?
How do I want to feel by tonight?
What's my word for today?
What's the first small step on my biggest task?
What can I say no to today?
Who do I want to show up for today?
What would today look like if it were easy?
What's one thing I'll do just for me?
Where am I likely to get stuck today, and what's my plan?
What will I be glad I did when I go to bed tonight?
UC Berkeley's Greater Good Science Center offers tips for gratitude journaling: be specific, go for depth over a long list, focus on people more than things, and savor surprises. These prompts follow that advice.
Who made my life easier this week, and how exactly?
What small thing am I looking forward to today?
What's something in my home I'd miss if it were gone?
What went better than expected recently?
What's a skill I have that I take for granted?
Who would I like to thank, and for what?
What can I enjoy about this morning right now?
What problem from last year is no longer a problem?
What recent moment made me laugh?
What unexpected good thing happened this week?
How did I sleep, on a scale of 1 to 10?
What's my energy level right now, and why?
What usually drains me, and is it on today's schedule?
What gives me energy that I could add today, even for 5 minutes?
When in the day do I usually feel sharpest?
What does my body need today: movement, rest, water, food or fresh air?
What's on my mind that I can write down and set aside?
What can I make simpler today?
Where can I take a short break?
What time do I want to stop working tonight?
Morning pages come from Julia Cameron, author of The Artist's Way. Her official site describes them as three pages of longhand, stream-of-consciousness morning writing about absolutely anything. There are no prompts. You just fill the pages with whatever is in your head.
Morning pages and morning journal prompts are different tools:
Morning pages are longer and open-ended. They suit people who like to write their way to clarity and have more time in the morning.
Morning prompts are quick and focused. They suit busy mornings and anyone who freezes at a blank page.
You can mix them. Try morning pages on weekends and a quick prompt on weekdays. If your head feels crowded, a brain dump is another fast way to clear it.
This is an example. Swap in your own prompts.
Minute 1, energy. "How did I sleep? 6 out of 10. Woke up at 3am but got back to sleep."
Minutes 2 and 3, gratitude. "My neighbor brought our bins in yesterday without being asked. That saved me a cold trip outside."
Minutes 4 and 5, intention. "A win today means calling the dentist and outlining the report. First step: write the headings before I check email."
That's it. Close the notebook and start your day.
Journaling can help you name what's on your mind, but it is not a replacement for care. If worry or low mood feels overwhelming, talk to a doctor or a mental health professional. In the US, if you are in crisis, you can call or text 988 to reach the 988 Suicide and Crisis Lifeline. It is free, confidential and available 24/7.
Write one intention for the day, one thing you're grateful for and a quick check of your energy. Or use any single prompt from the lists above.
Morning journaling helps you plan and set a tone. Night journaling helps you reflect and wind down. Pick the time you can stick with.
Five minutes is enough for prompts. Morning pages take longer because you're filling three pages.
Julia Cameron describes them as longhand. If typing is the only way you'll do it, that's your choice, but it's a variation on her method rather than the original.
If you'd like a prompt waiting for you, Dear You: Daily Letters offers a daily letter chosen from six moods, ending with a small step and a question you can answer in a private write-back reply. Notifications never show your words, and the app can be locked with Face ID, Touch ID or a passcode. It is free with optional Dear You Plus subscriptions and needs no account.
Get Dear You free on the App Store
Julia Cameron Live, official site of the author of The Artist's Way
Journaling for Emotional Wellness (University of Rochester Medical Center)