I have compiled 30 journaling ideas for your mental health. I have found that most people find it difficult to share their thoughts on paper, almost as much as it is difficult for them to share their thoughts to another person.
While journaling is meant to reduce stress and increase mindfulness, it does cause stress to individuals who have difficulty getting started. I am a huge fan of journaling for myself and my clients but have found that occasionally we become stuck.
Nothing is happening currently so there is nothing to write about. I’m here to help with that with 30 days of journaling prompts.
Day 1 Introduction
Treat your journal like a friend. Introduce yourself and become comfortable with sharing your thoughts and feelings with the pages.
Day 2 What Was My Day Like?
This prompt forces us to practice mindfulness and creates a comfort with displaying feelings that would otherwise be kept inside.
Day 3 5 Positive Things
Positive psychology is the study of strength of an individual or group of people. By listing everyday gratitude or positives one would be more likely to have an increase mood and life satisfaction.
Day 4 10 Things I Love About Myself
So often people (including myself) can name everything that is wrong with them physically, emotionally and mentally. However we have such a hard time pointing out the greatness and beauty within ourselves. Take some time today to do just that.
Day 5 What Do You Do To Relax?
It is not only important to make a list of relaxation techniques ,so that you can vent about a stressful situations, but also so you can identify what to do in those situations.
Day 6 How Can I Be Better Today?
What are some of your goals? What can you do to achieve these goals that you did not do yesterday? Can you wake up earlier or meditate before work?
Day 7 A Time You Were Proud Of Yourself
Give details about how your body responded. Thing of how you felt emotionally as well in the moment. Be specific were you proud when you graduated or when you were able to get out of bed despite your chronic depression.
Day 8 Name 5 Things You Are Grateful For
This is a good idea to practice daily to increase positivity and decrease worthlessness!
Day 9 What Are Your Goals
It is one thing to know what your goals are and an entirely different thing to see it written out. Writing your goals makes it concrete, less of an dream more of a goal
Day 10 Describe Your Support System
Tell about your friends, family and any others that continue to be there for you personally or professionally.
Day 11 What Motivates You?
When you awake in the morning, what is the thing that makes you get out of bed?
Day 12 What was good about today?
There is good in everyday and every day there is good. Find it!
Day 13 One Thing I Love About Myself Is
Ensure that you list one thing (at minimum) that you love about yourself that is outside of someone else.
Day 14 Write A Letter To Your Younger Self
What are some of the things you would want to say to your younger self? Any advice? Any words of encouragement?
Day 15 How Do You Feel Right Now?
It is important to practice mindfulness (being aware of yourself in the present moment) so that you can know what your body or mind needs especially when journaling.
Day 16 What have you tried to decrease your stress?
What activities have you tried to relax and practice mindfulness? How have they worked? What didn’t work?
Day 17 What does your future look like?
Mentally, physically and in your career what do you plan to do or become? What can you do now to ensure that happens?
Day 18 Name 10 things you are grateful for
Radiate positivity over yourself by being grateful for what you have and who you are.
Day 19 What recent life lesson have you learned?
Remind yourself of how far you have come and that their is a lesson in each challenge.
Day 20 Write a timeline of your life up to this point
Remind yourself of the high points in your life and what you interpret to be important thus far.
Day 21 What makes you happy?
Whatever makes you happy, do that and do it wholeheartedly.
Day 22 What is the nicest thing someone has said to you or about you?
How did it make you feel and how did it impact your day?
Day 23 Whats a place that makes you feel comfortable?
What feels like home for you? Why do you think this place brings you such comfort?
Day 24 What does “self love” mean to you
For some self love could be speaking positivity over themselves for others it could be taking care of their health. What is it for you?
Day 25 Who is your role model?
What qualities or achievements does this person have that draws you to them?
Day 26 What do you need to forgive yourself for?
It is difficult to move forward in some aspects of your life without process the past.
Day 27 What do you need to start saying “no” to?
Set boundaries with individuals and with yourself. You do not need to feel guilty for caring for your mental health.
Day 28 What are you most afraid of?
Fear drives reactions and decision making with in people. Learning what you fear will help you identify and become mindful of your emotions within stressful situations.
Day 29 The last inspirational quote you’ve read
Why did the quote resonate with you?
Day 30 What do you enjoy most about journaling?
How has it impacted you? Did you find that you were mindful of your emotions and feelings? Will you continue to journal? If you would like to continue and need more journaling ideas, use Ell’s list here for self love topics!
I hope these prompts helps you get started with journaling and getting in touch with yourself!