Journal Prompts That Make Writing Feel Way Less Intimidating

Years ago, I went on a retreat with a group of friends. It definitely wasn’t my idea to go, but I figured why not spend several days at a lodge doing some horseback riding, going for walks in the country, and enjoying some rest and relaxation?

So I went. And it was incredible! It’s one of those experiences that I didn’t know that I needed…until I did it. Meals, snacks, and lounging around. Bliss!

On afternoon, one of the retreat coordinators gathered all of together and handed out pads of papers and pens. It was time to do an exercise. Wait what? I didn’t know I was expected to do any thinking while on this retreat. Was this a bait and switch?

We each had to write. To ourselves. To our future selves.

I was in a panic as I stared at my blank piece of paper. What on earth was I supposed to say...to me? Sure, I like any other human being, had fleeting thoughts about my future. But I was never in a position to write them down. I was out of my comfort zone!

Then I realized that I was also given a series of prompts to help guide my thinking. Phew! Without those prompts, I was at a complete loss for what to say.

What were my goals? What did I want to have accomplished? What was I holding on to that I needed to let go? Who in my life did I need to forgive? And so on.

My initial dread for the exercise turned to intrigue. My mind started racing with excitement and the words flowed so easily. I was actually enjoying the process. I was smiling from ear to ear by the time the coordinator called us back in for mealtime. Who knew I had it in me?

All that is to say that I highly recommend journaling! But what if like me (at least me as I was several years ago), you have no idea where to start? Then you’re in the right spot! If you’re curious about how to journal, or want fresh ideas to get back into it, keep reading. I’ve got prompts, tips, and probably too many opinions.

I view journaling as a greatly underrated tool that helps you process emotions, clear your mind, and organize your thoughts.

It’s also a great way to set intentions, map out goals, and remember why you do the things you do. Over time, journaling gives you a written track record of your own growth, even if it’s just realizing you no longer care what your ex thinks. So why carry that added baggage around? It’s a chance to get it all out.

I’m so glad that you asked! Think of journal prompts like conversation starters for your brain. Instead of sitting there like, “Uhh what do I write?” you get a nudge to explore something.

Example prompts:

• “What’s been taking up too much space in my head lately?”
• “If I could talk to my younger self, what would I say?”
• “What do I need more of in my life right now?”

See? I find journal prompts to be far more inspiring than, “Dear Diary, today I had a sandwich.” I like sandwiches, but I don't need to journal about them.

Why? Because one size doesn’t fit all. There’s no "right" way to journal. That’s the beauty of it. In my opinion, it’s whatever you want it to be. So here are a few styles to try…

This is the no-rules, brain-dump kind. You just write whatever comes to mind. No filters, no grammar police. You’re not sending it to an editor or anything, so have fun writing.

Why it works: It gets all the mental junk out so you can think straight again.

Perfect for when your brain is too tired to come up with ideas. Just pick a question and go.

Why it works: The structure helps you explore specific areas of your life.

I know, I know. I talk about gratitude a lot. Because it’s that important! Quickly jot down 3 things you're grateful for.

Why it works: It reroutes your focus from what’s wrong to what’s going okay.

Write out what you want to do, why it matters, and how you’re going to get there.

Why it works: It turns vague dreams into plans. And I like plans :)

If you spend a lot of time on TikTok, you might think that you have to wake up every day at 5 AM with the perfect makeup on and sipping organic matcha to do this. That’s cute if it works for you, but I’m a realist. And I’m more of a coffee person anyways.

Here’s how to stick with it. Keep your journal somewhere you can see it. If it’s buried in a drawer, you’ll probably forget about it. Try tacking journaling on to something you already do every day, like after stretching or before winding down at night.

There’s no length requirement. Even a few lines can make a difference.

Also, please, please cut yourself some slack. Some days you’ll write a lot. Some days you’ll jot down two words and call it done. I think that’s perfectly alright!

When you’re scratching your head on what to write, use prompts! Here are 25 solid prompts that are equal parts thoughtful and doable. You can expand for beyond these, these are merely to get your creative juices flowing.

What’s one thing I’ve been avoiding and why?

What does “success” mean to me today?

When did I last feel proud of myself?

What’s something I need to let go of?

If nothing was holding me back, what would I do?

What makes me feel safe?

Who in my life genuinely gets me?

Where do I feel most at peace?

What fear is currently running the show?

What’s a decision I regret, and what did I learn from it?

What habits are helping me grow?

What habits are slowing me down?

What kind of energy do I want to bring into tomorrow?

Who do I need to forgive (including myself)?

What’s one risk I wish I took?

How do I self-sabotage, and what can I do differently?

What would my ideal day actually look like?

What’s something I’m craving more of in life?

How do I define “peace”?

What’s a lie I’ve told myself?

What am I afraid people will find out about me?

What’s something I never say out loud?

How have I changed in the last year?

What’s something I’m learning to accept?

How do I want to feel this time next year?

Pick one. Write for five minutes. Boom. You’re journaling!

You don’t need anything fancy, but I do believe that having the right supplies can make or break your writing process. I prefer a journal that lays flat. It’s one of those small details that makes writing feel easier notebook. For pens, I’m a fan of ones that write smooth and won’t ink all over my hands.

If you’re more digital, try this Let’s Goal app. It’s sleek, easy to use, and it lets you journal wherever you are, even if you’re in line at Target.

Finally, find a great spot. It doesn’t have to be Pinterest-perfect, just somewhere you can be alone with your thoughts.

Looking for more journal prompt ideas? Take a look at these Self-Care Journal Prompts by Vitality in Vision.

What do you think of journal writing? Do you have other journal prompts that you’d like to share with me? Then join my community of email subscribers and let me know!

I hope you give journaling a go. And worst case scenario, at least you’ll finally know where you put that grocery list.