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35 JOURNAL PROMPTS 

Did you know?

 

Journaling releases stress, keeps thoughts organized, self reflect, boosts immunity, realizes how far you’ve come, celebrates the good, releases the sad and inspires creativity. Just to name some of the massive benefits of journaling.

 

Oftentimes we can come up against these thoughts that are real and keep us from getting pen to paper. 

“I don’t know where to begin”

“What if it sounds dumb”

“I’m not a writer” 

“I don’t have the time to journal”

“What if someone reads my stuff”

 

These thoughts and roadblocks are very common to experience. Even though we know the benefits of taking pen to paper is helpful to process emotions and feelings at any given time.

I’ve created these 35 Journal prompts for you in the hopes it will help keep your creative juices flowing.  

They are focused around Self Care, Boundary Setting, People Peasing and Gratitude. 

What I know for sure is this: Remaining consistent with journaling can change your life for the better.

 

Before starting your journaling sessions, you’ll want to support yourself by creating a space that you feel safe and comfortable to write. Light a candle, pick a favourite spot in the house, grab a tea, your favourite pen and journal and allow whatever it supposed to come out. 



Gratitude Prompts: 

1. List three things from today that you are grateful for, no matter how small. Reflect on how they made you feel and why they stood out.

2. Write a letter to someone who has positively impacted your life. Express what you appreciate about them and how they’ve influenced you.

3. Take a moment to appreciate the natural world around you. Write about a specific experience in nature that filled you with gratitude and what you learned from it.

4. Think of a difficult experience you’ve faced. Write about what you learned from it and what you’re grateful for in the aftermath.

5. Envision a future goal you’re working towards. Write about what you’ll be grateful for once you achieve it, focusing on the feelings and experiences that come with that success.

6. Make a list of simple pleasures that bring you joy (like your morning coffee or a favorite book). Reflect on how these little moments enrich your life.

7. Take a moment to appreciate your own qualities and strengths. Write down five things you’re grateful for about yourself and how they help you navigate life.

People Pleasing Prompts: 

1. Reflect on a recent situation where you felt compelled to please someone else. What motivated you to prioritize their needs over your own? How did it make you feel afterward?

2. List your core values (e.g., honesty, kindness, independence). How often do you compromise these values to gain approval from others? Write about a time when you stood by your values instead.

3.  What fears drive your people-pleasing behavior? Write them down (e.g., fear of rejection, fear of conflict). How might confronting these fears change your relationships?

4. Identify a specific boundary you’d like to set in your life. Describe what that boundary would look like and how you envision communicating it to others.

5. Write about a self-care activity you enjoy. How can you prioritize this activity without feeling guilty about not meeting someone else's expectations?

6. Reflect on the toll that people-pleasing takes on your mental and emotional well-being. What are some negative effects you’ve noticed, and how do they impact your life?

7. Think of a recent decision you made that was influenced by a desire to please others. Rewrite that decision based on what you truly wanted. How does this empowered choice feel?

Boundary Prompts: 

1. Observe a situation where you felt your boundaries were crossed. Write a detective-style report about what happened, how it made you feel, and what boundary you wish you’d set.

2. Think of someone you admire who sets clear boundaries. What do you appreciate about their approach? How can you incorporate their strategies into your own life?

3. Write a letter to yourself one year from now about the boundaries you hope to establish. What steps will you take to achieve this?

4. List five boundaries you want to set in different areas of your life (work, relationships, self-care, etc.). For each, write down why it matters and what your first step will be.

5. Craft a “recipe” for your ideal boundary-setting scenario. What ingredients (communication, confidence, etc.) do you need, and what steps will you take to mix them together?

6. Create a playlist of songs that inspire you to set boundaries. Write about what each song represents for you and how it makes you feel empowered.

7. Write down 5 affirmations to help you hold firm the boundaries you set. Example:  I am allowed to say no to others because it means I'm honoring myself. or I speak up for myself and don't allow others opinion to sway my truth. 

Self Care Prompts: 

1. What does self-care mean to you? Write a definition in your own words, and list the activities that you associate with it.

2. Reflect on your daily routine. Identify one self-care ritual you currently practice and how it impacts your mood and well-being. What changes can you make to enhance it?

3.  List three activities that bring you joy and fulfillment. How can you incorporate them into your week, even if just for a short time?

4.  Write about how you can better nourish your body—physically, emotionally, and mentally. What small changes can you make to prioritize your health?

5. Create a “self-care wishlist” of things you’ve always wanted to try (like a new hobby, relaxation techniques, or pampering activities). Which one will you commit to exploring soon?

6. List five things you appreciate about yourself. Reflect on how acknowledging these qualities can enhance your self-care routine.

7.  Write about your relationship with technology. How often do you take breaks from screens? Plan a day or time this week to unplug and focus on self-care activities instead.

Self Compassion Prompts: 

  1. List your top three emotional, physical, and mental needs. Reflect on how well you’re currently meeting these needs and what changes you can make to prioritize them.

  2. Write a conversation between your inner critic and your inner advocate. What does each voice say, and how can your inner advocate help you honor your needs?

  3. Recall a time when you felt you abandoned your needs for someone else. What led to that decision, and how did it affect you? What would you do differently if faced with a similar situation now?

  4.  Create a simple action plan for one specific need you want to address. What steps can you take to ensure that you prioritize this need in your daily life?

  5. Imagine a supportive friend or mentor who always encourages you to honor your needs. What advice would they give you? Write it down as a letter from them to you.

  6.  Reflect on a relationship where you feel your needs are often overlooked. What boundaries can you set to protect your needs? Write down a clear boundary you intend to communicate.

  7.  Create a list of affirmations that remind you to stay connected to yourself and your needs (e.g., "My needs are valid," "I deserve to be heard"). Choose one and reflect on its significance.

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