Journal Prompts

Friday, August 28, 2015 5:21 PM

Therapy Journal Prompts

writetorecover:
Source: Kims Counseling Corner
1. Finish the sentence Today I feel Im so happy I have I fear I feel
challenged by A wonderful thing that happened today If I had the courage, I
would Often times I wonder My mother I showed a lot of strength when
Sometimes I imagine Im embarrassed that My greatest achievement in life is
2. Write about a difficult time in your life when you showed strength.
3. People often have scripts, or sayings, that they repeat over and over again in
their mind. Identify 2-3 common scripts you find yourself saying.
4. Describe how you want your life to look in 5 years, 10 years, and 20 years.
5. List your top threeWorries. Wisest people in your life. People you trust.
Achievements. Strengths. Joyful memories. Songs that make you happy. Lifelong
challenges. Current challenges.
From <http://anxiety-depression-recovery.tumblr.com/post/100958419435/therapy-journal-prompts>

10 Quick Journal Prompts to Calm Your Mind

Posted by Mari L. McCarthy on Tue, Jun 09, 2015 @ 08:30 AM

When worries and anxious thoughts creep into your mind, they are hard to sweep away
again. One small concern leads to a larger one and then another and another and soon,
you are surrounded by stressful thoughts.

Once your worries take over, its difficult to get back on track. At best, you become
distracted and irritable; at worst, you are plagued with self-doubt and other negative
emotions. When you face moments like these, turn to journaling to recenter yourself,
assuage your fears and calm your mind.

Worry-Busting Journal Prompts

The next time you feel your anxious, stressed or scattered, set aside a few minutes of
journaling time. Kickstart your pen with one of these quick journal prompts, and return to
your day more focused and relaxed.

1. Do a worry purge in the pages of your journal. Without stopping, write down
everything that is churning around in your mind. Once it is out of your head, give
yourself permission to leave it in your journal and come back to it later with a clearer
head.

1. Finish the sentence, Right now, I am Then finish the sentence, I want to be

1. Write a list of the days accomplishments and victories, no matter how small.
Celebrate each one individually.

1. Sit quietly for a few minutes, just breathing and listening to your body, before you
start journaling. What is it telling you? Where do you feel strong, healthy, energetic,
relaxed? Where do you feel tense, worried, uncomfortable, tired? What is asking for

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 relaxed? Where do you feel tense, worried, uncomfortable, tired? What is asking for
more attention?

1. Have a heart-to-heart talk with your inner critic. If she has been extra vocal today,
take this opportunity to dismiss her opinions and tell her to hit the road. If he has been
telling you all the things you are doing wrong, reply with all the things you are doing
right.

1. Pick a single positive word that you want to focus on today such as joy,
gratitude, love or courage. Journal about all the ways you have experienced this word
lately and all the ways you want to.

1. Choose one problem that has been causing you anxiety lately, and ask yourself
questions about it, the way a close friend would. Ask supportive and encouraging
questions, and answer them with complete honesty. Try looking at the situation from
new angles, and be open to possible solutions that come up.

1. Journal about a habit or activity you do that improves your mood or stress level
without fail. Describe how you transform when you are engaged in this practice. How
do you feel? How can you do this more often?

1. Tell a story in which you made a positive difference in someones life. How did you
change them for the better? How did it change you? What does this reflect about you
as a person?
2. Think about how you would spend a day doing only the things that make you feel
excited, happy, engaged or fulfilled. Free-write a list of everything you would include in
this day, from the time you wake up until you head to bed at night. Reread your list
and choose at least one item to incorporate into your schedule today.

From <http://www.createwritenow.com/journal-writing-blog/10-quick-journal-prompts-to-calm-your-mind>

52 Writing Prompts for Self Reflection and Self

Discovery
As a true introvert, I love nothing more than to sit and reflect. Add writing into
the mix and it's quite obvious why I named my blog 'Reflections from a
Redhead'. But I digress!

If you are the mood for a bit of self reflection and self discovery, here are 52
writing prompts to stimulate your memories, creative juices, and thoughts.

1. Share your favourite affirmations and what they mean to you.

2. What is your passion?

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 3. Dig out an old photo and reflect on it.

4. Challenge yourself to write a '99 things I love' list

5. Where is your favourite place in the world and why? It could be your home, a
cafe, a city or a place...

6. How do you de-stress? Share what has and hasn't worked for you

7. Write about a challenging situation, how you handled it, and what you learnt
from it

8. Who or what inspires you?

9. How does it feel to be the age you currently are?

10. What is the best advice a parent/s or mentor ever gave you?

11. How do you maintain balance in your life?

12. If you could relive an experience in your life, what would it be?

13. Write a letter to your teenage self

14. Are you addicted to social media? Assess yourself honestly

15. Reflect on how much you have changed since 5 years ago

16. Reflect on what you were doing this time last year

17. When are you happiest in your skin?

18. What does travel mean to you?

19. Social media. Do you like it, tolerate it, or hate it. Discuss.

20. What is your earliest childhood memory?

Write a thank you letter to someone

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21. Write a thank you letter to someone

22. Write about the first time you stepped foot in another country

23. Reminisce about your first love

24. Write a review of a book that has made a huge impact on you

25. If you had all of the money in the world, what would you do?

26. What memory do you cherish the most?

27. What does growing older mean to you?

28. What is your guilty pleasure?

29. Choose a number and write a gratitude list

30. Write a letter to your son or daughter

31. Look in the mirror and write about what / who you see

32. Write about one of your grandparents

33. List 20 things that make you smile

34. Why is it important to embrace your inner child?

35. Explore your family tree / history. Is there anything juicy?

36. Pretend you are a tourist in your own town. Head out for a road trip with your
camera, take some pics, and write about it

37. Choose 3 photos of yourself across your lifetime and write a post about how
you feel looking at them, where you were, what you were doing, what you
were like, etc.

38. What excites you about your future?

Share your top 5 goals

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39. Share your top 5 goals

40. Write about your most embarrassing moment

41. Write your bucket list

42. What is your worst habit?

43. Write about the place you grew up

44. Do you have a hero? Who is it and why?

45. What is your favourite season?

46. Write about the worst or best day of your life

47. What was your first job?

48. Write about the first time you saw your newborn

49. Write a letter to your daughter about body image

50. Reminisce about your wedding day

51. Share your lessons learned in life to date

52. How does writing / reflecting help you?

Happy writing! If you write on one of the prompts why not share it with
me?

For even more writing prompts check out these articles:

105 WRITING PROMPTS FOR SELF REFLECTION AND SELF DISCOVERY

82 WRITING PROMPTS TO INSPIRE YOUR NEXT BLOG POST

From <https://www.linkedin.com/pulse/52-writing-prompts-self-reflection-discovery-janine-ripper>

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 One of the hardest things to starting a blog is coming up with an
endless list of ideas to write about, which is why Ive brainstormed a
list of 105 writing prompts to guide you in self-reflection and self-
discovery.
Happy writing and reflecting!

53. Why did you start blogging? Heres why I started (and its my very first blog post!)

54. Share your favourite affirmations

55. What are you passionate about?

56. Share your favourite recipe, why you love it, and food porn (photos of your food,
that is)

57. Reflect on an old photo and write about it. How does it make you feel? What
thoughts jump to mind?

58. Choose a quote that inspires you and explore what it means to you

59. Record a video post. It could be something as simple as an intro to who you are in
60 seconds, through to a video post of something youve written earlier

60. Share your top wellness tips

61. Write your obituary

62. List 99 things you love. I love this prompt. Heres an example

63. Where is your favourite place in the world? It could be your home, a cafe, a city or a
place

64. How do you manage stress? Share whats worked for you and what hasnt

65. Write about a challenging situation, how you handled it, and what you learnt from it

66. Interview someone written or video (or both!)

67. Write a post on a trending # hashtag on Twitter

68. Who or what inspires you?

69. What do you do for a living? Why?

70. How does it feel to be the age you currently are?

71. List 10 things that make you happy

72. What is the best advice your parent/s or mentor ever gave you?

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72. What is the best advice your parent/s or mentor ever gave you?

73. How do you maintain balance in your life?

74. What does authenticity mean to you?

75. Share your time management tips

76. Write a movie review

77. Do you have a morning ritual? Write about it

78. If you could relive an experience in your life, what would it be?

79. Write a letter to your teenage self

80. Are you addicted to social media? Assess yourself honestly

81. How was your week?

82. Reflect on how much you have changed since 5 years ago

83. What are your top life hacks?

84. Reflect on what you were doing this time last year

85. When are you happiest in your skin?

86. Share your top parenting tips

87. What does travel mean to you?

88. Social media. Do you like it, tolerate it, or hate it. Discuss.

89. What is your earliest childhood memory?

90. List your top 10 favourite bloggers

91. Write a thank you letter to someone

92. Write about the first time you stepped foot in another country

93. Reminisce about your first love

94. Write a review of a book that has made a huge impact on you

95. If you had all of the money in the world, what would you do?

96. What memory do you cherish the most?

97. Grab a newspaper, magazine, or flick to a news site and blog about a topical
heading

98. What is your favourite way to spend your weekend?

99. Share your style tips

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100. What does growing older mean to you?

101. Make a video or voice recording of one of your best-written posts, or vice versa

102. What is your guilty pleasure?

103. Choose a number and write a gratitude list

104. Accept guest posts from like-minded bloggers in your niche

105. Write a letter to your son or daughter

106. Accept questions from your readers and write a Q & A post or series of posts!

107. What was the funniest thing you saw or heard this week?

108. Profile a member of your local community

109. Look in the mirror and write about what / who you see

110. Write about one of your grandparents

111. List 20 things that make you smile

112. Where do you see yourself in 5, 10, 20 years?

113. Why is it important to embrace your inner child?

114. Explore your family tree / history. Is there anything juicy?

115. What is your favourite item in your wardrobe?

116. Pretend you are a tourist in your own town. Head out for a road trip with your
camera, take some pics, and write about it

117. Write a restaurant review

118. Share your top blogging tips

119. Write about 5 things you are grateful for this week. You could even make this a
monthly, quarterly or early post!

120. Whats your favourite social media network and why? Promote your account.

121. The top 5 things to do in the city you live

122. What makes you laugh?

123. Choose 3 photos of yourself across your lifetime and write a post about how you
feel looking at them, where you were, what you were doing, what you were like, etc.

124. What excites you about your future?

125. Share your top 5 goals

126. Write about your favourite song why not include the music video!

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126. Write about your favourite song why not include the music video!

127. Are you a city, a country or a beach person?

128. Write about how your sense of style has changed over the years. Why not share
some cringe-worthy photos!

129. What is your favourite city? Tell us about it

130. If you could live anywhere in the world where would it be?

131. Write about your most embarrassing moment

132. How do you relax?

133. Write your bucket list

134. Share your favourite blog posts from other bloggers

135. Write your own list of blogging / writing prompts

136. Introduce readers to your pet, with photos!

137. What is your bad habit?

138. What are your favourite beauty products?

139. Write about the place you grew up

140. Do you have a hero?

141. What is your favourite season?

142. Champion an organisation

143. What are your tips to unplug?

144. Write about an important moment in history, either in the world or in your life

145. The benefits of meditation

146. Write about the worst or best day of your life

147. What was your first job?

148. Write about the first time you saw your newborn

149. Write a letter to your daughter about body image

150. Write about your best friend

151. How do you maintain your mental and physical health?

152. What impact has your difference made in your life. For me, being born with red
hair made quite the impact!

153. Reminisce about your wedding day

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153. Reminisce about your wedding day

154. Your top 5 books on [subject] are

155. Champion a cause close to your heart. Write about what it means to you and why

156. Share your lessons learned in life to date. I do this for my birthday every year on
this very blog.

157. How does writing help you?

From <http://reflectionsfromaredhead.com/105-writing-prompts-for-self-exploration/>

Theres nothing worse than a case of writers block! You know what Im talking
about. When you have that urge to write something but you just dont have an idea.
Or when you are under pressure to produce quality or any content, and just
cant come up with an idea! Ugh.

Which is why Ive compiled this list of 82 Blog Post Ideas to inspire
your blogging ESPECIALLY if you are in a creative funk!
And if you dont have a blog dont let that stop you. Grab your journal, laptop,
notebook, and start writing!

158. Why did you start your blog? Why not re-share your first ever blog post and reflect
on where you are now, how your writing style has changed, and what you really
think of it. Heres mine from 2010!

159. What is the BEST piece of advice you have ever given?

160. On the other hand, what is the WORST piece of advice you have ever been given?

161. Create a video post. It could be something as simple as introducing yourself to your
readers in 90 seconds.

162. Do you consider yourself a victim or a survivor? Or perhaps a mix of both? Is it

possible to be both?

163. How do you de-stress at the end of a bad day or week?

164. What are you passionate about and why?

165. Share your top motivational or inspirational quotes. Create some beautiful graphics
to go with your quotes to make the post extra shareable

166. Do you believe there is such a thing as work/life balance? How do you maintain
work/life balance?

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 work/life balance?

167. Who or what inspires you?

168. Write a 11 things you didnt know about me post. Encourage your readers to share
one thing about themselves with you

169. Write a book critique

170. Pay it forward write a list post just like this!

171. The two moments you will never forget in life are Describe them in great detail,
and what makes them so unforgettable.

172. What motivates you? And what keeps you motivated?

173. Are you an introvert or an extrovert? How has this influenced your life?

174. Profile a cause or an organisation close to your heart

175. Do you have a mantra? If so what is it and how does it help you?

176. Share your authentic story in an about me post. Get raw and real

177. What brings a tear to your eye? This could be happy OR sad tears

178. Write a gratitude list. For example, what are the 10 things you are grateful for this
week or this year? Heres one of mine

179. The two moments you will never forget in life are Describe them in great detail
and what makes them so unforgettable

180. Choose 3 photos of yourself across your lifetime and write a post about how you
feel looking at them, where you were, what you were doing, what you were like, etc

181. Write a love letter to someone. It could be an old flame, your husband, your mum,
or your child

182. Whats the hardest part about being a parent or a grandparent?

183. If you could be any superhero, who would you be and why?

184. Try your hand at writing a piece of fiction or a poem!

185. Pretend you are a tourist in your own town. Head out for a road trip with your
camera, take some pics, and write about it.

186. What do you love about life right now?

187. Write a letter to your teenage self. What advice would you give them? What would
you say?

188. Why do you write?

189. Hit the local roads and act like a tourist in your own city. What are the best things to

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189. Hit the local roads and act like a tourist in your own city. What are the best things to
do in the city you live?

190. Have you travelled? If so, how has travel changed you?

191. Reflect upon the meaning of life.

192. What was your childhood fear? How did you overcome it (if you did)?

193. If you could live your biggest dream, no roadblocks, no holds barred, what would
that dream consist of?

194. Write a 99 things I love list! Heres one of mine

195. Reflect on a beautiful image. It could be a drawing, painting, photograph your own
or someone elses. Tell us why it moves you

196. Reflect on something you learnt this week, month or year

197. Interview someone who inspires you written or video.

198. Where do you see yourself in 1 year? 5 years? 10 years?

199. Share a recap of your fave articles from the interwebs on a specific topic, linking
back to the writers of course!

200. How did you get to where you are today? What did you go through? What is your
journey? Sharing it may help to inspire others whilst also reminding you about
where youve come from, what youve been through, and what you have survived!

201. Share your favourite TED video / talk. Tell your readers why you love it so much.

202. Whats on your bucket list? Share it!

203. Describe inner beauty from your perspective

204. What is the kindest thing anyone has done for you/you have done for someone?

205. Reflect on how old you are right now, and what you have learned in life. Try and
come up with one learning for every year. Heres an example of what I like to do
annually I look at it as a way to help me celebrate life and reflect on how far Ive
come and how strong I am becoming

206. How do you feel about your body? OR choose a body part and write about how you
feel about it. Heres how I tackled this

207. Choose quote to reflect and write upon

208. Reflect on how the current season is making you feel. What do you enjoy or dislike
about this season?

209. Reflect on the year you have had so far. Has it gone to plan? What are you looking
forward to in the remaining months?

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210. When you were a kid, what did you want to be when you grew up? How did this
turn out? Did you follow that path or did you end up doing something totally
different? How do you feel about this?

211. Which character from a book would you most like to meet and why?

212. If you could run away where would you go and why?

213. What are your top parenting or grand parenting tips?

214. Reflect on the first time you stepped foot in another country. How did you feel?
What did you see and experience? What did it smell like? What else? Was it a
positive or negative experience? Would you go back there? Let your senses guide
you and dont forget to share some photos.

215. Describe the most amazing tourist destination you have ever been to. i.e. temple,
church, forest, resort, etc.

216. Share you ultimate fitness or wellness tips. How have they helped you? What
difference have they made?

217. Share your lessons learned in business, life, parenting, relationships, or something
else

218. Reflect on the birth of you newborn / child. How did this moment change you?

219. Write about one of your grandparents and how they shaped who you are today

220. Share your secret beauty tips / routine with your readers.

221. Whats the gutsiest thing you have ever done?

222. Reflect on how technology has impacted on your life and/or those around you, for
better or worse

223. Reflect on a topical news item or a trending topic (i.e. trending hashtag, etc.).

224. Is motherhood or fatherhood how you imagined it?

225. What is your favourite childhood book? What is your favourite book as an adult?

226. What makes you feel beautiful?

227. Reflect on the following quote: Knowing yourself is the beginning of all wisdom.
Aristotle

228. When life gets really tough, what advice picks you up?

229. What was the last big achievement you celebrated, how did it make you feel, and
what did you do to celebrate?

230. Reflect on why its important to express gratitude and/or the difference it has made
in your life

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 in your life

231. Write a thank you letter to someone who believed in you even when you didnt
believe in yourself

232. What do you consider your greatest accomplishment to date and why?

233. Are you addicted to social media? Assess yourself honestly!

234. Set yourself a challenge and unplug for a week. At the end of the week reflect and
write on the challenge. How you found it. Your struggle. The pros and cons. What
else?

235. Reflect on your favorite place in the world. It could be a room in your house, a caf,
a city or country

236. Share your New Years resolutions OR reflect on your New Years resolutions have
you achieved them. Did you chuck them out the window? How did you go?
Personally, I dont make New Years resolutions anymore and wrote about WHY I
dont in this post

237. Depending on your beliefs, write about a tradition or festive occasion. What does it
mean to you, your family, culture or faith?

238. How has having a pet changed you and your life?

239. What next?

From <http://reflectionsfromaredhead.com/blog-post-ideas/>

20 Prompts for Gratitude

Journaling
Having trouble getting started? Try these ideas.
CREATIVITY / BRIANNA STEINHILBER / NOVEMBER 24, 2015

The benefits of actively practicing gratitude are championed by various

religions and scientists alike. But the general consensus is also that cultivating
gratitude, while extremely beneficial, is freakin hard.

One of the easiest ways to get yourself in the mindset is by keeping a

gratitude journala blank notebook where you take time each day to write down
what youre grateful for.

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what youre grateful for.

While the task seems simple enough, even this can be easier said than done,
especially if youre a person who has a hard time expressing the emotion, or
youre going through a rough patch that makes channeling gratitude difficult.

But just like any writing exercise, a prompt can work wonders in tapping into
your creativity and getting the mental juices flowing. Whether youre
intimidated with getting started or have kept a gratitude journal for awhile and
are looking for ways to mix up your daily list (theres only so many days you
can thank the pizza delivery guy and your dog), here are some gratitude-
inducing prompts to mull over. Once you cycle through them all, start from the
beginningas you change and grow your responses are bound to change, too (and
its a fun blast from the past to re-visit your old entries).

1. List five small ways that you can share your gratitude today.
2. Write about a person in your life that youre especially grateful for and
why.
3. What skills or abilities are you thankful to have? (You communicate well,
youre a good cook, you have an uncanny ability to dominate in Fantasy
Football. Hey, its your journal).
4. What is there about a challenge youre experiencing right now that you
can be thankful for? (This is a tough one, but you have learned something
or grown from the hardshiphow?)
5. How is where you are in life today different than a year agoand what
positive changes are you thankful for?
6. What activities and hobbies would you miss if you were unable to do
them?
7. List five body parts that youre grateful for and why. (Those long legs help
you reach items on the top shelf dont forget the little things.)
8. What about the city you live in are you grateful for?
9. What are you taking for granted about your day to day that you can be
thankful for? (Cant think of any? Your alarm clock, your coffee machine,
the paperboy who delivered your newspaper, your friendly neighbor who
always says good morning and thats before you even leave the
house.)
10. List 5 people in your life who are hard to get along withand write down at
least one quality for each that you are grateful for.
11. What materialistic items are you most grateful for?
12. Write about the music youre thankful to be able to listen to and why. (We
couldnt make it five minutes on the treadmill without our beats.)
13. Who has done something this week to help you or make your life easier
and how can you thank them?
14. What foods or meals are you most thankful for? (Bacon, egg and cheese
on Monday morning, were looking at you.)
15. What elements of nature are you grateful for and why? (The beach, a
starry sky or one speckled with fluffy clouds, the sunset)

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15.
starry sky or one speckled with fluffy clouds, the sunset)
16. What part of your morning routine are you most thankful for? (A big
stretch before you get out of bed, that warm cup of coffee, a cuddle
session with your pet)
17. Write a letter to someone who has positively impacted your life, however
big or small.
18. What is something youre grateful to have learned this week?
19. When was the last time you laughed uncontrollablyrelive the memory.
20. What aspects of your work environment are you thankful for? (Supportive
co-workers, flexible hours, great snacks in the kitchen)
From <http://www.everup.com/2015/11/24/20-prompts-for-gratitude-journaling/>

There are a myriad of benefits to journaling, and everyone should consider keeping a
journal.

However, one of the obstacles that people face when they want to pick up the practice of
journaling is that they dont know what to write about. In this post youll discover 119
journal prompts to help you get started in keeping a journal, or as additional inspiration
for dedicated journalers.

I recommend that you do the following:

Get a beautiful jarit can be a canning jar, a mason jar, or any other jar you have in
the house.
Print out the prompts below on slips of paper.
Place the slips of paper in the jar.
Reach into your jar each day as you prepare to write in your journal and take out
one of the prompts.
Set your timer anywhere from 10 to 40 minutes, depending on how much time you
have available for journaling.
Write anything that comes to mind as you read each prompt and elaborate on each
point as much as you can.
Below youll find 119 journal prompts for your journal jar.

Sunday Scribblings
Sunday Scribblings is a site that posts a writing prompt every Saturday. The idea is that
on Sunday you create a piece of writing inspired by the prompt, post it on your blog, and
leave a comment on the Sunday Scribblings site letting them know that youve
participated. These can also be used as journal prompts.

Here are some of their prompts:

What scares you?

Do you have a plan? Do you need a plan? Have you had a plan fall spectacularly to

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 Do you have a plan? Do you need a plan? Have you had a plan fall spectacularly to
pieces?
What is your take on soul mates?
Are you a worrier? Is there a particular worry that you cant shake? How do you
cope with worry?
Dear Past Me . . .
Dear Future Me . . .

Create Lists
You can create lists of many things, such as the following:

Places youve enjoyed visiting.

Things youve done that you previously thought you could never do.
The people you most admire.
Your favorite books.
Your favorite movies.
Your favorite songs.
Your top five short term goals.
Your top five long term goals.

Confessions
Do you have anything you would like to confess (even if its just to the pages of your
journal)?

Nobody knows that I . . .

Dear ____, it weighs on me that I never told you . . .
The biggest lie Ive ever told is . . .
Is there anything you feel guilty about? Is there anything you need to be forgiven
for?
Whats the worst thing youve ever done?
Whats your secret desire?
Whats the most outrageous thing youve ever done?

Use Quotes as Journal Prompts

Look at the following quotes and write whatever comes to mind when you read them:

If your daily life seems poor, do not blame it; tell yourself that you are not poet
enough to call forth its riches. Rilke
I have always imagined that Paradise will be some kind of library. Jorge Luis
Borges
Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it,
whoever you are, you need one. Jane Howard
What in your life is calling you? When all the noise is silenced, the meetings
adjourned, the lists laid aside, and the wild iris blooms by itself in the dark forest,

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 adjourned, the lists laid aside, and the wild iris blooms by itself in the dark forest,
what still pulls on your soul? In the silence between your heartbeats hides a
summons, do you hear it? Name it, if you must, or leave it forever nameless, but
why pretend it is not there? The Terma Collective
Art is when you hear a knocking from your soul and you answer. Star Richs

The Most . . .
The most terrifying moment of my life was . . .
The most fun Ive ever had . . .
The most surprised Ive ever been . . .
The most disappointed Ive ever been . . .
What are you looking forward to the most?

Visual Journaling Prompts

Leaf through a couple of magazines and cut out any images that catch your
attention. Use each one as a prompt.
Look through your photographs and choose a few to write about.
Buy art books that are at a discount and cut them up for images.

Three Things
Three things you cant go without.
Three celebrity crushes.
Three favorite book characters.
Three favorite things to wear.
Three things you want in a relationship.
If you had to evacuate your home because of a natural disaster, what three things
would you take with you?
Three pet peeves.
Three things youd do if you werent so afraid.
Three favorite TV shows.

100 Things I Love

Youre going to make lists that will add up to 100 things you love. Make sure you give an
explanation for each of the things you add to your list. For example, dont just list your
favorite restaurants, write down what you enjoy about each one (the warm bread they
serve before the meal, the waiter who always remembers your favorite dish, the
whimsical decor, and so on).

10 Activities
10 Restaurants
10 People
10 Foods

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 10 Foods
10 Games
6 Drinks/Beverages
4 Desserts
10 Paintings
10 Web Sites
10 Writers
10 Famous lines from books/movies

Express Your Emotions

My saddest memory is . . .
Some of the things that make me happy are . . .
How do you deal with anger?
How easy is it for you to forgive those who have caused you pain?
What is the dominant emotion in your life right now?

Rituals and Traditions

My favorite Sunday ritual . . .
The Holiday traditions I most look forward to . . .
Things I always did with my dad when I was small . . .
Things I always did with my mom when I was little . . .

Ask If Questions
These prompts were inspired by the book If (Questions For The Game of Life).

If you could have dinner with anyone currently alive, who would it be?
If you could meet any fictional character, who would it be?
If you could change one thing about your present life, what would it be?
If you could live anywhere you wanted, where would you live?
If you could go back in time and change one things from your past, what would it
be?
From <https://daringtolivefully.com/journal-prompts>

30 Journaling Prompts for Self-Reflection and

Self-Discovery
By Margarita Tartakovsky, M.S.
Associate Editor
~ 2 min read

I often include different journal prompts on Weightless because I think its key to continually

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 I often include different journal prompts on Weightless because I think its key to continually
maintain a dialogue with ourselves. Its part of building a healthy relationship, or rather a
friendship, with yourself.
As Eleanor Roosevelt said, Friendship with oneself is all important, because without it one
cannot be friends with anyone else in the world.
Here are 30 prompts, questions and ideas to explore in your journal to get to know yourself
better.
240. My favorite way to spend the day is
241. If I could talk to my teenage self, the one thing I would say is
242. The two moments Ill never forget in my life are Describe them in great detail, and what
makes them so unforgettable.
243. Make a list of 30 things that make you smile.
244. Write about a moment experienced through your body. Making love, making breakfast, going
to a party, having a fight, an experience youve had or you imagine for your character. Leave
out thought and emotion, and let all information be conveyed through the body and senses.
(A prompt from Barbara Abercrombies creative book Kicking In The Wall: A Year of Writing
Exercises, Prompts and Quotes To Help You Break Through Your Blocks And Reach Your
Writing Goals.)
245. The words Id like to live by are
246. I couldnt imagine living without
247. When Im in pain physical or emotional the kindest thing I can do for myself is
248. Make a list of the people in your life who genuinely support you, and who you can genuinely
trust. (Then make time to hang out with them.)
249. What does unconditional love look like for you?
250. What would you do if you loved yourself unconditionally? How can you act on these things
whether you do or dont?
251. I really wish others knew this about me
252. Name what is enough for you.
253. If my body could talk, it would say
254. Name a compassionate way youve supported a friend recently. Then write down how you
can do the same for yourself.
255. What do you love about life?
256. What always brings tears to your eyes? (As Paulo Coelho has said, Tears are words that
need to be written.)
257. Write about a time when work felt real to you, necessary and satisfying. Paid or unpaid,
professional or domestic, physical or mental. (Also a prompt from Abercrombies Kicking in
the Wall.)
258. Write about your first love whether a person, place or thing.
259. Using 10 words, describe yourself.
260. Whats surprised you the most about your life or life in general?
261. What can you learn from your biggest mistakes?
262. I feel most energized when
263. Write a list of questions to which you urgently need answers. (This is probably my favorite
prompt from Abercrombies book.)
264. Make a list of everything that inspires you from books to websites to quotes to people to
paintings to stores to the stars.
265. Whats one topic you need to learn more about to help you live a more fulfilling life? (Then
learn about it.)
266. I feel happiest in my skin when
267. Make a list of everything youd like to say no to.
268. Make a list of everything youd like to say yes to.
269. Write the words you need to hear.
Journaling helps us figure out who we are, what we need and what we want. It can help us
make better decisions, and focus on the very things that support us in taking compassionate
care of ourselves and others.

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From <http://psychcentral.com/blog/archives/2014/09/27/30-journaling-prompts-for-self-reflection-and-self-discovery/>

5 JOURNAL PROMPTS TO
INSPIRE YOU IN YOUR
RECOVERY
A journal is a powerful tool in eating disorder recovery. Writing in a diary or journal
can help you sort through your thoughts and process some of the tangled emotions and
ideas that run through your head when in the midst of distress, sadness or a difficult
situation. It can be a useful way of getting your emotions out and see them more clearly.

Sometimes the process can be painful, bringing up difficult feelings and demons, but it
also provides a space to confront the troubles. It might be possible to say things on the
page that you cant say out loud, and begin the work of challenging some of the
negative thoughts which lead to destructive behaviors. An eating disorder wants to
crush your spirit and identity. Dont let it.

Getting in touch with yourself and your feelings is essential to

recovery, and the journal is a safe space in which to do that.
Click to Tweet

Here are five journaling prompts to help you get started.

Write a letter to yourself as a child

Think of the hopefulness and potential that you had when you were younger, and still
have, if you let it grow. Consider your tone is it caring and compassionate? You would
never not feed a child if they were hungry, and wouldnt say nasty things if they made a
mistake whilst learning. When they needed to rest they would sleep, and when they
wanted to play, they would laugh and have fun. That child is still within you, and you can
turn this compassion to yourself now.

Difficult relationships
Difficult relationships offer great material to reflect on, as often times what we find hard
or troublesome in others can illuminate something about ourselves. For example, one
professional I knew was very matter-of-fact and abrupt in his approach. Thinking about

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professional I knew was very matter-of-fact and abrupt in his approach. Thinking about
it, I can see that he was disciplined and strict, and this jarred a lot with my more abstract
and curious approach to things. Write down three people that you have difficult
relationships with at the moment, and think about how they act, the qualities they have,
and how their different style or outlook could be helpful to consider. Do this without
judgement or apologies.

You cant change other people, but you can understand them
and yourself better.

Being recovered
If someone was to wave a magic wand and make you recovered right now, how would
you know? Write about a day without an eating disorder what you might do, say, feel and
think. How would your routine be different? What would your relationships be like? What
would you think in the morning, and do in the evening? Can you try to incorporate one aspect
into your activity this week?

Life is a learning curve

Write down ten things you have learned, from I like the feeling of sun on my shoulders
to there are 430 escalators on the London Underground network. Are there any you
are proud of? Any that can help you? Or just any that make you smile.

The present moment

Write about what you see, hear and smell right at this moment. How do these things
make you feel? Really be present in this moment. Hear the sounds around you. Listen
closely. Breathe in deeply. Smell the season. Enjoy the sensations on your skin. Feel
the ground beneath your feet, the clothes on your body. Look at an object. Look at a
smaller piece of it. Focus in even more. How many colours can you see? How many
shades can you see? Be here now.

From <https://www.recoverywarriors.com/journal-prompts-to-inspire-you-in-recovery/>

You can use journal prompts to improve self-esteem and get to know yourself on a deeper level.
When you journal, you tap into different states of mind that help you become clearer about your
desires and the person you want to become. The more often you journal to improve self-esteem, the
better your relationship with yourself will be.

Sometimes people feel like they have to have a journaling prompt, which is why Ive listed many
below. If you dont have a prompt, and just reflect on the day through writing, that can be incredibly
helpful too. Journal prompts and ideas to get you started are great but the real work comes from
you learning more about yourself through writing. If you dont take time to reflect you may get to a

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 you learning more about yourself through writing. If you dont take time to reflect you may get to a
point where you suffer from low self-esteem.
When you journal to improve self-esteem, think of it as a fun activity, there is no wrong way to do it
as long as you spend a few minutes reflecting and writing about you.

Journal Prompts That Help Improve Self-Esteem

Journal Prompts for Reflecting on Today
What went well today? Can you think of five things?
What was challenging for you today and what did you learn about yourself from that experience?
What did you enjoy about today? Can you think of particular experience or examples that made you
happy during the day?
What are you grateful for? Can you think of 10 people or things that you have gratitude for today?
What do you want to feel tomorrow? What do you desire for yourself tomorrow?
Journal Prompts for Reflecting on the Week
Who made you feel good this week? What did they do or say?
What was the biggest mistake you made this week? What did you learn about yourself from this
mistake?
How did you surprise yourself this week? Did you do something the old you would have never been
able to do?
What did you do this week that moved you closer to reaching your goals?
Is there anything you did this week that you wish youd done differently?
What did you enjoy doing this week?
What did you learn this week?
Journal Prompts for Improving Self-Esteem
What makes you unique (positive comments only, please)?
Write your body a letter thanking it for all it does for you (try not to be negative or body-shaming).
How do you want to be remembered and what do you need to do in order to be remembered this
way?
Make a list of things you want to do before next year.
Make a list of your best character traits.
Make a list of your accomplishments, see if you can go through your life span and list 20.
What are you really good at?
How would your best friend describe you?
What would you do if you knew you could not fail?
Who are your role models and why? How are you on your path to be more like them?
What would with your time if money were no object?
If you could become an expert in any subject or activity, what would it be?

From <http://www.healthyplace.com/blogs/buildingselfesteem/2015/07/journal-to-improve-self-esteem/>

By ALEX WEISS
Apr 27 2016
Anxiety isn't an easy problem you can just solve like a math equation. It ranges from person to
person, and as someone who has dealt with different levels of anxiety most of her life, it's
certainly a tricky thing to battle on a day-to-day basis. While there are a bunch of different ways
one can start conquering anxiety, one method that has helped me is journal writing.

According to Psychology Today, "There's simply no better way to learn about your thought
processes than to write them down." Journaling has a lot of health benefits, and no matter who
you are or what you do, everyone can use a journal. It's a private and relaxed way to unwind
from the day, jot down your thoughts, and dive deep into those complicated emotions and
anxieties bothering you.

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anxieties bothering you.

I love to write in general, but writing in my journal has always been a healthy way to organize
my thoughts, stressors, anxieties, and fears. While there are a ton of journal prompts
avalaible to use when it comes to writing about anxiety, I often find myself jumping from one to
the next just because they're somewhat basic questions. So, I got creative. Using ideas from
friends, teachers, family, and other writers, I've come up with seven creative journal prompts
that you'll have fun with, while also bettering yourself and your mind along the way:

1. Write Out Your Emotions Like A Grocery List

Maybe you need avocados, bread, and oranges this week but what does your
mind need? Maybe some alone time, a half hour with a good book, or even a night
of just binge-watching a show with your best friend. Whatever it is, treat those
needs like you would a grocery list and make sure you find a way to get them.

Another way to do this is to start listing off your fears and anxieties on a piece of
paper, and then writing out your strengths. Push yourself with the strengths and
list out more strengths than fears if possible. Then look at the two lists, keep it
close by when you need it, and you'll find you have a lot more strengths than
you probably realize.

One last "grocery list" that can help with stress is to list out all the things you
feel you need to do, then list out all the things you can do within the time you're
given. Realizing that you're not Wonder Woman or a time traveler is often a way
to help snap your anxiety and stress back into place. It often helps to list things
out like this because it gives you a moment to calm your thoughts and organize
your to-do list, rather than let it all take over your mind.

2. Write A Letter To Someone And Never Send It

Sometimes anxieties and fears can build up to the point that you just need to
rant or tell someone about it, and that can be completely healthy. However,
sometimes anxiety attacks strike in the middle of the night when no one is
around and able to help. Use your journal when this happens. Address the letter
to the person you want to talk with (this can be anyone you want, real or not),
and tell them how you're feeling. Don't be afraid to say everything you want to
say because you won't be sending this. This prompt can also help you organize
your thoughts if you do need to talk to someone in real life but aren't sure how
to go about it.

3. Imagine Your Anxiety As A Monster And Write A Story

About It

I know, this sounds weird, but stay with me. As a kid, you were probably afraid
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I know, this sounds weird, but stay with me. As a kid, you were probably afraid
of some sort of monster, and as you grew older, you realized it wasn't much to
be afraid of. Taking your anxieties and forming them into a creature may sound
terrifying, but every monster has a weakness. Write a story about you battling
this monster. Find its weak spot. If you like, you can even reshape and mold
your monster as time goes on to see if this monster grows smaller, bigger, or
completely disappears all together.

4. Interview Your Past And Future Self

Don't look at this like a stressful job interview. Do look at this as a way to reflect
and motivate. Interview your past self by asking questions like: Are you scared
of anything? What do you want to be when you grow up? What's your favorite
memory?

Then interview your future self with questions like: How did you get to where
you are today? What advice would you give your past self? What are your
current fears and anxieties? Compare the two and see the similarities and
differences. Obviously your future self is imagined. But picturing where you'd
like to be and realizing that you'll get past whatever your current anxieties is
important to keep in mind.

5. Imagine Your Favorite Fictional Character Has The

Same Problems As You And Figure Out How They'd Solve
Them

Put Hermione Granger in your shoes or even Matilda or Elizabeth Bennet and
imagine how they would react to your stressors and anxieties. It often helps to have a
great role model, and by having these strong characters to take on your fears just
might reveal a creative solution to any tricky issue you're facing.

6. Use Colorful Markers Or Pens And Write Out All The

Things That Make You Happy

Thanks to the adult coloring book, we now recognize coloring is a beneficial and
fun activity for tackling anxiety, no matter the age. And while coloring books can
help you relax and become less anxious, journaling about what makes you
happy is also another way to turn your mindset on a more positive note. Using
vibrant colors is just a way to make those happy things even brighter for you. By
the time you're done, it'll be a masterpiece one that should be hung in your
bedroom so you'll always have a happiness reminder when you need it.

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7. Start Your Journal With The Phrase "I Remember
Feeling..."

I remember feeling happy when... I remember feeling upset when... I

remember...

This phrase can bring up a lot of different emotions and memories, some of
which you may be scared to tackle and that's OK. Often anxiety is rooted deeply
into our past, and it can hide so well we aren't sure where a fear came from. This
journaling prompt allows you to revisit happy or sad times and take a better, more
mindful look at them. It's good to realize how you're feeling, but it's even better and
more helpful for tackling anxiety to understand why you feel or felt a certain way.

From <https://www.bustle.com/articles/156986-7-journal-prompts-that-will-help-tackle-anxiety>

Self-reflection is the foundation to developing strong and healthy self-esteem. Without looking
inward, honoring your struggles and acknowledging your strengths, it becomes difficult to grow and
change. Identifying emotions and experiences that keep you blocked, or limiting beliefs that may no
longer serve you perpetuates the cycle of low self-esteem and negative thinking. Writing exercises
and activities can help you gain insight into the inner workings of your mind and improve self-
esteem.
Journaling can help balance and regulate your emotions, as well as provide a sense of validation
that truly builds your self-esteem. I often ask my clients to journal, with prompts or just about their
day as it helps us gain insight into how their mind is processing emotions.

Simply writing about what went well today or what youd like to improve on tomorrow are ways to
connect with yourself. As a result, whether it be the prompts below, or just writing about your day,
youll experience a greater sense of flexibility and an ongoing confidence. By self-reflecting, we can

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youll experience a greater sense of flexibility and an ongoing confidence. By self-reflecting, we can
find the meaning to what we do daily and become more aligned with our goals.
Six Journaling Prompts for Stronger Self-Esteem
Grab a piece of paper, your journal if you have one, and a pen. Allot five minutes or so to answer
each question, more if youd like. You dont have to do them all, just find one that resonates with
you. Dont judge your thoughts, just get them out. This helps you to get out thoughts you may not
know existed, enhance creativity and help you connect with yourself on a deeper level.
1) Holding on to anger is like grasping a hot coal with the intent of throwing it at someone
else; you are the one who gets burned. Buddha. Think of someone who you have animosity or
resentment towards and write about the feelings they evoke in you. Then write about how it would
feel to release this resentment. How this may change your life and improve your self-esteem. What
would it be like to try and forgive them, and possibly yourself? Heres an example:
My brother is such a selfish jerk, he didnt even call me on my birthday, let alone congratulate me on
my new job. It is hurtful to have sibling like this and not fair. I know he wont change and it makes me
so sad. Whenever I think of him I get so angry. He should know better, but he doesnt and I have to
accept that. I am going to try and remind myself that hes never been supportive and that I am only
hurting myself by expecting him to change. He may just never be able to be the brother that I want. It
sucks and its not helping me to continue thinking about him.
2) How did you take care of yourself this week? What did you do for your body or mind that
showed yourself some L-O-V-E?
3) Write your acknowledgements page. In the book of your life, who would you thank? Write down
the names and the reasons why these special people deserve a spot in your book and why you are
grateful to have them in your life.
4) Challenge your career path. If you suddenly inherited an enormous sum of money, meaning you
could quit your job and live a life of luxury, what would you do? What would this financial freedom
allow you to explore? How would you spend your time? Think of ways you can do some of this even
without unlimited funds.
5) What do I want? Think about what youve been putting off, feeling down about or have been
inspired to do, but just havent had the courage or time to start. Maybe its a project at home or a
class at the community college. Write about how it would feel to start this task and complete it.
6) What would high school you love about you now? Think about what youve accomplished
and who you are now; why would high school you be proud?
The reason I am asking you to self-reflect is so that you can start focusing on the life you want and
validate your everyday actions that get you there. Good luck and happy writing.
Take Good Care,
Emily Roberts

From <http://www.healthyplace.com/blogs/buildingselfesteem/2014/06/six-exercises-for-stronger-self-esteem/>

Therapy Journal Prompts

Source: Kims Counseling Corner
1. Finish the sentence Today I feel Im so happy I have I fear I feel challenged by A wonderful thing that
happened today If I had the courage, I would Often times I wonder My mother I showed a lot of strength
when Sometimes I imagine Im embarrassed that My greatest achievement in life is
2. Write about a difficult time in your life when you showed strength.
3. People often have scripts, or sayings, that they repeat over and over again in their mind. Identify 2-3
common scripts you find yourself saying.
4. Describe how you want your life to look in 5 years, 10 years, and 20 years.
5. List your top threeWorries. Wisest people in your life. People you trust. Achievements. Strengths. Joyful
memories. Songs that make you happy. Lifelong challenges. Current challenges.

From <http://writetorecover.tumblr.com/>

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