Good journaling prompts for self-reflection are simple, open questions you can answer in a few minutes, such as "What drained me today, and what gave me energy?" Below are 40 prompts grouped by theme, plus how to start: pick a regular time, write for 2 to 10 minutes, and keep the bar low.
These prompts are for everyday reflection: looking honestly at today, this week and this season of your life. If you would rather write to the person you will be in a year or five, see our guide on how to write a letter to your future self.
Mayo Clinic says journal writing appears to reduce stress and increase well-being, and its article notes that journaling increases self-accountability. The University of Rochester Medical Center says a journal can help you prioritize problems, fears and concerns, and gives you a chance for positive self-talk and for spotting negative thoughts and behaviors.
UC Berkeley's Greater Good Science Center adds that writing lets you step back and look at your life, and that turning a hard experience into a clear story can make it feel more manageable. It is also honest that results are mixed: some studies found no benefit, and writing about painful events can bring up difficult feelings. Treat journaling as a useful habit, not a cure.
Pick a time. Mayo Clinic suggests writing at about the same time each day, such as first thing in the morning or before bed. An alarm can help.
Keep it short. Mayo Clinic calls 2 to 10 minutes a good goal and says to set the bar low at first.
Make it easy. The University of Rochester Medical Center suggests keeping a pen and paper handy. A notes app works too.
Use one prompt. Choose a single question from the lists below and write until the time is up.
Drop the rules. Mayo Clinic says there is no right way to journal, and you don't need neat handwriting or a fancy notebook. Rochester says to write or draw whatever feels right.
Keep it private. Mayo Clinic reminds you that no one else is going to see your journal, so you can be completely honest.
Forgive missed days. If you skip a day, Mayo Clinic says not to be hard on yourself, because each day is a new day to get back on track.
One easy routine: give each day of the week a theme from the lists below, so you never have to decide what to write about.
What drained me today, and what gave me energy?
What is one moment from today I want to remember?
If I rated my stress from 1 to 10 today, what number would it be, and what pushed it there?
What am I avoiding right now, and why?
What do I need more of tomorrow, and what do I need less of?
What emotion showed up most today, and where did I notice it in my body?
What am I worried about, and how much of it is in my control?
When did I feel most like myself this week?
What would I say to a friend who felt the way I feel right now?
What feeling have I been pushing away, and what might it be telling me?
What three things matter most to me in this season of life?
Where did I act in line with my values this week, and where didn't I?
What does a good ordinary day look like for me, in practical terms?
What am I saying yes to that I would rather say no to?
What would I do more of if no one were judging me?
What did I handle better this year than I would have a few years ago?
What strength did I use today, even in a small way?
What mistake taught me something useful recently?
What feedback do I keep hearing, and is there any truth in it?
What skill would make my life easier if I practiced it?
Who did I feel close to this week, and what made that happen?
Is there a conversation I keep putting off? What is one sentence I could open with?
Who leaves me feeling drained, and who leaves me feeling steadier?
What do I wish someone understood about me right now?
Who could I thank this week, and for what?
What are three things I'm grateful for today, and why each one?
What small comfort did I enjoy today?
What went better than I expected recently?
What part of my everyday life would I miss if it were gone?
Who made my day a little easier?
Which habit is helping me most right now?
What is one goal I'm working toward, and what is the next small step?
What got in the way of my plans this week, and what could I change?
What would I stop doing if I were completely honest with myself?
How will I know I'm making progress?
These five are adapted from expressive writing, a method Greater Good describes as writing about a difficult experience for 20 minutes a day, four days in a row.
What happened, in plain words, as if I were telling someone I trust?
How has it affected me, my mood, my sleep, my work or my relationships?
How does it connect to other parts of my life, such as my past, my relationships or my work?
How might a neutral observer, or the other person involved, describe what happened?
What do I understand now that I didn't when it started?
Greater Good suggests choosing an experience you feel able to handle now, and avoiding a severe trauma that is recent or feels overwhelming. Write freely without worrying about spelling or grammar. Greater Good also notes this kind of writing may bring up difficult feelings, so go at your own pace and take a break if you need one.
Be specific. "I snapped at Sam during dinner" teaches you more than "bad day."
Track a little, not a lot. Mayo Clinic suggests ideas like a quick 1 to 10 stress rating, a gratitude list or a goal check-in, and warns that tracking too many things at once works against the point of journaling.
Reread once a month. Patterns often show up only when you look back over several weeks.
Try other formats. Mayo Clinic mentions bullet journaling, collages and drawings as options.
Journaling is not a replacement for professional care. If you are struggling, talk to a doctor or mental health professional, and if you are in crisis, contact local emergency services.
Mayo Clinic suggests 2 to 10 minutes as a good goal. Greater Good's expressive writing exercise for a hard experience runs longer, about 20 minutes a day.
Whatever time you can repeat. Mayo Clinic suggests about the same time each day, such as morning or before bed.
Pick one prompt and write the first honest sentence that comes to mind. Rochester's advice is to write or draw whatever feels right.
Either works. Mayo Clinic says there is no right way to journal. Choose the one you will actually use, and keep it private.
Dear You: Daily Letters is an iPhone reflection app where each daily letter ends with a small step and a question, and you can answer in a private write-back reply. It keeps a searchable private library of past writing, Personal Chapters for organizing entries by life season, and a non-streak growth system with monthly recaps. Your letters and notes stay on your iPhone, with no account and no ads, and it is a writing app, not a mental health service.
Get Dear You free on the App Store
Journaling: Why it's good for you, how to do it (Mayo Clinic)
Journaling for Emotional Wellness (University of Rochester Medical Center)