Journal Prompts

Everyday Check Ins

For regular self-reflection and emotional awareness:

• What emotions am I feeling right now, and what might be causing them?

• What’s one small win I had today?

• What’s been taking up the most space in my mind lately?

• What do I need more of in my life right now?

• What’s something I’m looking forward to, or could plan to look forward to?

Challenging Days & Difficult Emotions

For moments of overwhelm, sadness, anxiety, or stress:

• What does this feeling need from me right now?

• When did I first notice I was feeling this way today?

• What’s something I can control in this moment?

• Who or what helps me feel safe or supported when things are hard?

• If this emotion could speak, what would it say?

After a Therapy Session

To help reflect, process, and integrate:

• What stood out to me in today’s session?

• How did I feel before, during, and after therapy?

• Was there anything I found hard to talk about? Why?

• What’s one insight I want to carry forward from this session?

• What’s one small action I can take between now and my next session?

Self Growth & Goal Reflection

To support personal development and goal tracking:

• What’s a personal value that feels important to me right now?

• What’s something I’ve been working on internally?

• Where have I noticed growth in myself lately?

• What gets in the way of my progress and what helps it?

• What would progress look or feel like this week?

Evening Reflections/ Wind-down

To end the day with grounding and gentleness:

• What am I grateful for today, even if it’s something small?

• What did I learn or notice about myself today?

• What helped me get through today?

• What can I let go of before I rest?

• What’s one kind thing I can say to myself right now?