365 Journal Prompts

For Beginners

Journaling helps control your symptoms and improve

your mood by: Helping you prioritize problems, fears, and
concerns.
Tracking any symptoms day-to-day so that you can
recognise triggers and learn ways to better control them.
365 JOURNAL PROMPTS
FOR BEGINNERS

1. I am Important because:
2. List 5 things you Love about yourself
3. What goals do you want to accomplish
by the end of the week?
4. How do I want today to go?
5. Something I want to leave behind this
week is:
6. What are past things I am holding onto
and why?
7. These are things that no longer have
space in my mind. Where did they come
from?
8. Who are people in my life right now that
do not strengthen me but drain me?
9. When did I start neglecting and not
loving myself?
10. What are 5 things I am grateful for?
11. List 3 things that worry you:
12. List a real life solution to each of your
worries.
13. List your happy distractions:
14. When you think of your father what do
you think of?
15. List out the worst case scenario of
something you are worried about right
now:
16. List some things that bring purpose to
your life:
17. List the things in your life you would like
to simplify:
18. List everything that is weighing on your
mind right now:
19. List the ways you currently try to
manage your stress:
20. List the thoughts that fill your mind
when you are experiencing stress, worry
or fear:
21. Write 3 affirmations:
22. Name 3 things you love about your
body:
23. If I continue to live the life I am living
would I be happy with myself in the
future?
24. How can I expand my comfort zone?
25. What are my limiting beliefs?
26. Am I in control of my life? Or is
someone else?
27. Do I want my life to be hard now and
very easy later? Or easy now and very
hard later?
28. Am I thinking negative most of the
time?
29. What is one simple change you could
make today that your future self would
thank you for?
30. What is a lesson you learnt the hard
way?
31. Have I been looking after my body the
way it needs?
32. What are 5 things I am really good
at?
33. What does my ideal day look like?
34. How can I add more happiness to my
daily life?
35. What is something I have been
wanting to do but am too affraid to try?
36. Who is my biggest inspiration in life and
why?
37. What is an unhealthy habit I would benefit
from cutting out?
38. If money wasn't an issue would I still be
living the same life I am now?
39. What motivates me to keep going when I
feel like quitting?
40. What scares you the most?
41. What do you feel most anxious about right
now and why?
42. Write in detail about your dream job.
43. What triggers your anxiety or makes it
worse?
44. Write an open letter to some one who has
caused you pain.
45. If you could talk to your younger self what
would you say?
46. Who are you most grateful for having in
your life?
47. What does success mean to you?
48. Write what you need to remember when
things get tough:
49. Write down your favourite quote
50. Name some things that have helped
you over come anxiety attacks in the past:
51. When do you remember getting anxious
for the first time?
52. What would happen if you stopped
worrying about everything?
53. What's one thing I am having trouble
letting go and why?
54. Who am I having trouble forgiving?
55. What is one insecurity you want to let go
of?
56. Who are you with when you feel your
best?
57. Where do you want to be in 1 year?
58. What is the most important thing in the
world to you and why?
59. Am I comfortable being myself all the
time, no matter who is around?
60. What is one of my most favourite
memories?
61. What's holding me back from getting
want I want in life?
62. How does your job affect your mental
health?
63. How do your friends affect your mental
health?
64. How does your family affect your mental
health?
65. How can you improve your physical
health?
66. Is what I am working towards for my
happiness or to impress others?
67. What patterns have I developed from my
experience of pain?
68. Where can I focus my forgiveness?
69. Whats something I took personally but
shouldn't have?
70. What are 3 things I can do everyday that
would make me feel my best?
71. What activities do I engage in to heal?
72. How do I feel after using social media?
73. If you wrote a letter of forgiveness to
yourself what would it say?
74. Am I sacrificing my personal needs to
make other happy? If so, what are they?
75. How do you remind yourself that you are
enough?
76. What does my authentic self look like?
77. When I see friends do I complain a lot?
78. How do I deal with my failures?
79. How am I feeling today? What has caused
me to feel this way?
80. What do I feel most anxious about right
now? How long have I felt like this?
81. The biggest lessons I have learn from
anxiety:
82. Are my worries realistic?
83. How can I put 3 worries to rest?
84. How do my worries affect my daily life?
85. When was the last time I was smiling and
laughing?
86. What are my 5 worst habits?
87. When Do I feel most confident?
88. Why is it worth it to choose positivity?
89. What does it mean to me to have self-
respect? How do I show myself respect in daily
life?
90. List 5 of life's simple pleasures.
91. If you could run away where would you go
and why?
92. What is your most treasured possession
and why?
93. What insecurities do I have that are formed
from other people's opinions?
94. When I am with friends do I feel
empowered or self conscious?
95. What is unique about my personality?
96. What is something I am holding onto that
is not serving my highest self?
97. When I think about my childhood what first
comes to mind?
98. What have I always loved doing since I was
a child?
99. When was the last time I was truely
present?
100. Write about your dream life in detail:
101. What is something I can always be in
control of no matter how crazy things get?
102. Write about a time you felt insecure:
103. What are my priorities in life?
104. Write about a moment from your
childhood that really sticks with you. How does
it make you feel?
105. One thing that people find surprising
about me is:
106. List 3 things that you think would make
your life easier. Are any of then reachable or
achievable goals?
107. What is something that always cheers me
up when I feel down?
108. What is something I could do to be more
mindful?
109. When do I feel most confident?
110. What's something I have been ignoring
that I need to address?
111. Do I rely on others to make me happy?
112. Have I been getting enough water, sunlight
and exercise?
113. Does the food I eat reflect the person I
want to be or the way I want to feel?
114. What would you like to change about your
family?
115. What milestone are you working towards
right now?
116. Who is the person you are closest to in
your life? What do you love about them?
117. How does the music, movies and media I
am consuming make me feel?
118. What's something you believed was true
but you found out was a lie.
119. How much freedom and flexibility do I need
in life to be happy.
120. How can I show others more love an
compassion each day?
121. Why do you replay certain scenarios that
you do?
122. When was the last time I did something for
myself without guilt?
123. What is something I wish I knew last year.
124. Who is someone you wish you could
apologise to?
125. What is something you have wanted to
say to some one but never had the courage?
126. What have I already succeeded at in
life?
127. List all the things you feel passionate
about:
128. Have I been comparing myself to other
people lately? If so, why?
129. List something you could clean or
organise in your home that would make you
feel like you accomplished something
today.
130. When you think about your father, what
do you think about?
131. When you think about your mother what
do you think about?
132. What was the most difficult chapter of
your life so far? What did you learn from it?
133. If you could go anywhere in the world
where would it be?
134. When was the last time you tried
something new? How did it make you feel?
135. What are my energy levels like today?
136. Are all the things I am anxious about just
things I have made up in my head or are they
real scenarios?
137. What could I benefit from having more of
in my life?
138. What feelings would you have if your goal
came true?
139. What words do you need to hear right
now?
140. What is something/someone you want to
let go of?
141. How can I get out of my own way?
142. Define the love in your life
143. Write about a bad situation in your life that
turned out good?
144. What are the 3 most important lessons
you have learned in your life?
145. What is my relationship with food like?
146. What memories make you feel loved?
147. How have you changed in the last 5
years?
148. When do you feel most in tune with
yourself?
149. Describe in great detail what the next 5
years will look like.
150. How do you spend your Sundays?
151. What is something you have healed within
yourself resently?
152. What moment will you remember after 5
or 10 years?
153. How can you improve your self-care
routine?
154. What is your reaction when you see a
photo of yourself?
155. Think about the person you admire. What
qualities do you share with them?
156. What is a compliment you struggle to
accept?
157. How do you sabotage your self
confidence?
158. Who is the loudest voice in your head any
why?
159. What are your favourite affirmations and
why do they give you confidence?
160. What is a part of your life you could
benefit from simplifying?
161. Write 10 positive affirmations.
162. What do you love most about your life?
163. Write a list of values you want to
embody into your life.
164. How do you respond to difficult
situations? How can you improve your
reactions?
165. Where can I show more discipline in my
life?
166. Are you comfortable being alone?
Explain what you feel like when you are
alone.
167. When was the last time you felt like a
kid again?
168. Do I expect bad things to happen all the
time? Why or why not?
169. What am I running away from?
170. What is my relationship with money
like?
171. Is your personality similar to your
parents? Is that positive or negative?
172. Name the biggest "What if" in your life:
173. What are you most likely very wrong
about?
174. Why did you decide to do in your life what
you are doing now?
175. How can you make sure you fill your cup
before giving to others?
176. What is a kind, level-headed way to
respond when people make fun of you?
177. What flaws and mistakes can you forgive
yourself for?
178. What sets your heart on fire and why do
you love yourself for that?
179. Write a positive advice letter to your future
self:
180. What are my strengths?
181. What are my weaknesses?
182. How do I take care of myself?
183. What are 5 foods that make me feel my
best when I eat them?
184. If you only had a year to live how would
you spend it?
185. What are the most important qualities to
you in a friend/partner?
186. Who in your life makes you feel loved and
supported?
187. Where are you when you feel most
authentically yourself?
188. What habits do you have that you feel
irritates others?
189. Who has been the most toxic person in
your life and have you forgiven them?
190. What makes you different from most
people?
191. What makes you more upset than it
should?
192. Do you feel accepted by your family?
193. Where do you feel like a stranger?
194. What is something you wish you didn't
give as much energy to?
195. Where do you have feelings of nostalgia?
196. What is something you still feel sensitive
about talking about?
197. What did your first love teach you.
198. What is you favourite way to express that
you love yourself.?
199. Write about a time someone hurt you that
wasn't about you and they were projecting
their bad emotions onto you:
200. When was a time you felt you handled
your emotions the way you should have:
201. If you had 1 wish today what would it be:
202. What do I think about my daily habits?
Can they be improved?
203. What do I value in relationships?
204. How do I feel on a daily basis?
205. What type of joke makes me feel
offended? Why?
206. Where will my current daily habits take
me?
207. When have I felt most motivated?
208. How do I want people to remember me?
209. What can I see myself doing everyday?
210. Are there things I still need to forgive
myself for?
211. What is something I am embarrassed to
admit?
212. List everything that brings you purpose in
life:
213. What is one thing I can do that will make
me happy to wake up in the morning?
214. How can I implement my passions more
into my daily life?
215. How would you feel if you dropped any
judgement of yourself fully embraced who you
are?
216. What opportunities do you have right
now?
217. How do you reward yourself for a job well
done?
218. Do you feel you have enough of a support
system in your life? If no, how can you create a
better support system?
219. Write a letter of forgiveness to yourself:
220. What limiting beliefs are you working on
working past at the moment?
221. What is a personal goal you want to
achieve in the next 3 months?
222. What is the quality of your sleep like? Is
there something you can do to improve it?
223. What are you most looking forward to in
life at the moment?
224. What is one small thing you can do to
brighten someones day?
225. What scares you? What steps do you
need to take to face that fear?
226. Name the top 10 things you should thank
yourself for:
227. When was the last time you had a date
with yourself?
228. Do you need reassurance from your
friends/family? Why?
229. What are the personality traits that you
have that could make the world a better
place?
230. When a friend is doing well do you feel
happy for them or envious? Why?
231. When was the last situation you felt
uncomfortable or out of place, but it ended
up being a blessing?
232. Name something you do in your life you
feel is different than others:
233. What standards do you need to make
higher to be happier?
234. What is something you were told as a
child that turned out to be a lie?
235. Describe your life until today in 6-9
words:
236. How can you make tomorrow better?
237. Write 3 things you have learned this
month:
238. What is something simple I get excited
about?
239. What ways do I love moving my body
and can I implement into my daily routine?
240. The task I enjoy doing most at home:
241. A characteristic I love most about my
home:
242. When I felt scared as a child, how did a
parent address my emotions?
243. Did you feel you were able to express
your feelings as a child?
244. Who is a friend you can count on?
245. Do you believe you deserve all the
good things in life? Why or Why not?
246. If you could relive one moment what
would it be?
247. Describe your day in one word:
248. Do you feel excited about the day
ahead of you in the morning? Why or Why
not?
249. Name a person you would benefit from
not interacting with anymore:
250. Write about the last argument you had
with some one and how it made you feel:
251. Write about something that you had
anxiety about that ended up not being true:
252. What's one painful memory you wish
you could forget?
253. Write down something you are worried
about that you are overthinking about and
leave it on the paper:
254. Describe the one thing that would
make your life 100% better. Why would it
make your life better?
255. Describe the place you feel most
relaxed:
256. List all the things in your life that only
you can control:
257. Name all the people that drain your
energy. Circle one that you think you could
let go of:
258. What do you feel is a waste of time in
your life?
259. What has been your worst set back in
life?
260. How do you plan your day? Is it
working for you?
261. Do you live more in the past or the
future?
262. Can you think of anyone you feel has a
perfect life? What challenges do you think
they might be facing?
263. What are some tactics you use to
control anxiety?
264. List your top 5 triggers of anxiety
attacks. Are there any common contributing
factors?
265. Does my phone and social media
contribute to my anxiety? Could I benefit
from reducing it or cutting it out?
266. When does my brain feel most clear?
267. Do you truely feel like you do your best
everyday? Or is there room for
improvement?
268. What are you intensions for the week?
269. When do you feel most vulnerable?
270. Write down a goal as if it has already
been achieved- what does it feel like?
271. What makes you feel like a child again?
272. Write a reality you are struggling to
accept:
273. How does my body respond to my
anxiety?
274. What things calm my body down when
I have anxiety?
275. What is something I could be kinder to
myself about?
276. Write about a time someone showed you
compassion:
277. How do you respond when someone is
being negative?
278. Is it important for you to be liked? Why or
why not?
279. Do you feel you have what it takes to
achieve the life you desire? Why?
280. When an unpleasant feeling arises do you
push it down or do you let yourself feel it?
281. What is something you are having trouble
forgiving your past self for?
282. What is my biggest regret?
283. What is something that helped you
become more yourself?
284. What risk are you most grateful you took
in your life?
285. What do you already have that you want
more of?
286. What is the best gift you have ever
received?
287. Write down your favourite affirmations:
288. What is my relationship like with my
body? Why?
289. Write about a time in your life you felt
the most peace:
290. Write 5 ways to win your heart:
291. Write all the things you wish you could
say to an ex partner or friend:
292. Write a quote you want to live by:
293. Why do you choose to journal?
294. What is something you feel is missing
from your life right now?
295. Are the pressures in my life right now
something I have put on myself or
something someone else has projected
onto me?
296. Do you compare your journey to
others? Why?
297. What do you do when you are having a
bad day? Does it help?
298. When was the last time you felt free?
299. When do you feel most beautiful?
300. What is something your parents did
when you were a child that you do not
agree with?
301. Do I feel comfortable being at home?
What could be improved to make me feel
more comfortable?
302. What is a simple activity that makes
you feel relaxed?
303. Do you remember feeling anxious as a
child? Why?
304. What is the first thing you notice when
you meet someone new?
305. If you are in a bad mood do you prefer
to be alone or have some one cheer you
up?
306. What was the last thing that made you
cry?
307. Are you a messy or clean person?
308. What's one thing you wish you never
changed about yourself?
309. What's the most non-physical pain you
have ever been in?
310. When you lie in bed at night what do you
think about?
311. If this was the story of your life, what would
this chapter be called?
312. What is your baggage?
313. Has anyone saved your life without
realising?
314. Write about the best mistake you've ever
made:
315. Do you regret treating anyone with love or
kindness?
316. Who in your life in unforgivable?
317. What would your younger self be
disappointed by now?
318. What has someone said to you that made
you instantly think less of them?
319. Write about a time you trusted someone
and they let you down.
320. Who in your life has tried to destroy you
with their words?
321. What is something you wish you never
shared with anyone?
322. What are you wearing when you feel most
confident?
323. What is a childhood dream you could still
accomplish?
324. Does cutting people out of your life seem
easy or hard? Why?
325. Who is someone you hate letting down?
326. Do you believe the things you have gone
through in your life have made you stronger or
weaker?
327. What do you think your future self will
remember about you now?
328. Write about a time you felt jealousy:
329. How do you define conciousness?
330. Do you believe people can change? Why
or why not?
331. What boundaries have you set for yourself
in your life?
332. Who and what defines a family to you?
333. Does the way you dress have an effect on
how you feel about yourself? Why?
334. Write about a time someone tried to push
your boundaries:
335. What is something you do without trying
hard but surprises others?
336. What is one thing you have created that
you are proud of?
337. Write about a brave moment you had:
338. What is something you feel shy about
discussing?
339. List all the people in your life you've ever
felt heard by:
340. Write 3 things you can do when you are
feeling anxious that will calm you:
341. Why did you decide to start working on
you mental state?
342. What is something you do that you feel
you do better than others?
343. What is something you want to change,
but feels impossible?
344. Be honest with yourself about how you
spend your time most days. Can you
improve?
345. Name a time gossiping effected you
negatively.
346. List all the comparisons you want to let go
of in your life:
347. What is your personal secret to
happiness?
348. List the values that influence your decision
making:
349. What should I educate myself more on?
350. Is the person I am currently going to
attract the right people into my life? Why?
351. Write about a time you felt you
experienced failure:
352. If you were able to wake up and do
whatever you wanted to make you body feel
good what would you do?
353. List some side effects you experience
from anxiety and how it effects your daily life:
354. When was a time in your life you felt
stuck?
355. Write about a time you stood up for
yourself:
356. What is something traumatic that
time has healed for you?
357. What lies do you often tell yourself?
358. Is there anything you have wanted
to do for a while but need help with?
359. Do you lose your temper easy?
360. Is what you are doing now what you
wanted to be when you grew up?
361. What is something you wish you
could share with someone?
362. How do I show the people in my life
unconditional love?
363. Do I trust myself to follow through
with my promises?
364. Am I proud of myself?
365. Am I happy?