Journal Prompts for Empaths and Narcissists

• 1. Write about your most painful memory. What was happening when it occurred? Who else was around? How did you feel at the time? What do you remember now?
• 2. Write about a recent experience where someone hurt you, humiliated you, broke your heart, lied to you, cheated on you, etc.
• 3. Write about a time you felt depressed. What did you do? Why didn’t you seek help? What changes have you made since then?
• 4. Write about an instance of being mistreated by parents, siblings, friends, teachers, bosses, neighbors, lovers, partners, children.
• 5. Write about a moment when you were angry at another person but decided not to say anything. Why did you hold back?
• 6. Write about a time when you wanted to break up with someone but never had the courage to tell them so.
• 7. Write about times when other people tried to make you jealous or envious. What happened? Was there anything going on between the two of you?
• 8. Write about an idealized parent, sibling, spouse, lover, friend, teacher, boss, colleague. When was this and what do you wish for yourself?
• 9. Write about a time where you helped someone out. Perhaps you took care of their child while they went out shopping or cooked dinner. Did you enjoy watching them feel grateful?
• 10. Write about an experience when you helped others. How did you feel afterwards? Were any of these experiences particularly satisfying? Why?
• 11. Write about a time in which you let go of expectations for other people. Do you still expect too much from them?
• 12. Write about the last time you lost control over your emotions and what triggered them.
• 13. Write about a conversation in which someone insulted, blamed, berated, and belittled you. What was said? What did you think? Where does this leave you now?
• 14. Write about an argument you had with anyone. What was the outcome? What would you like to change about how you handled the situation?
• 15. Think of three events that changed your life and why they mattered to you. What makes them significant today?
• 16. Write about the biggest challenge you faced in your life. What are some things you learned from the experience?
• 17. Give advice to yourself as if you were giving it to someone else. You may need to take some risks and try new things if you want to live more fully.
• 18. Write about an opportunity you missed because you doubted yourself. Is there room for improvement in your self-confidence?
• 19. Describe one way you can improve your ability to manage your stress levels.
• 20. Describe a time that you saw someone who looked sad or lonely and reacted inappropriately. Try to avoid feeling guilty about this.
• 21. Describe a time when you made someone else happy. What did it mean to them? How did you feel?
• 22. Tell about an unexpected positive event that has happened in your life recently. How did it influence your relationships with others? What can you learn from it?
• 23. Tell about a time when you cared for someone and noticed that they seemed to really be listening to you. Even though you were uncertain whether they understood what you were saying, you could tell that your words touched them deeply.
• 24. Share about something you have done lately that pleased you. If possible, find a way to share it with someone who might appreciate it.
• 25. Have you given up on trying to understand the thoughts and opinions of other people yet without being judgmental toward them? Why or why not?
• 26. Choose a character trait that you admire and then imagine doing it. Do not worry about whether you will succeed; simply notice your desire to act differently. Be aware of its effect on your mood and sense of wellbeing.
• 27. Explain something that is bothering you to someone who loves you but might not understand. What do you hope he/she will say?
• 28. Describe five ways that you support yourself emotionally.
• 29. Imagine that you had all the money and possessions you wanted. Would you use them to fulfill the needs and desires of others?
• 30. Choose five goals in your life and write about how you plan to reach them.
• 31. Think of a person who means a lot to you. Describe him or her in detail. What motivates you to love him or her?
• 32. Think of the times you have supported another person emotionally. Did you realize at the time just what a gift you were offering him or her?
• 33. Write about why you are optimistic about the future.
• 34. Think of one person whom you believe should be able to read your mind. Decide whether you will express thoughts only to him or her or also to others. If so, choose which ones.
• 35. What does the world look like through your eyes?
• 36. Think of five characteristics you wish to possess. List them and describe each of them. When you think about your idealized version of yourself, what emotions come into play?
• 37. Tell about a time you expressed anger to someone who provoked you. Was there a good reason for your feelings? Can you control your temper better now?
• 38. Choose three things that are most important to you. Why are they important? Are you willing to sacrifice any of these if necessary to achieve your goals?
• 39. Identify your own emotional triggers. Can you stop your reactions before they begin?
• 40. Describe a memory that brings back strong emotion. Feel free to include details such as what was happening when it occurred, where you were, who was involved, and whether you realized it was happening.
• 41. Describe a past experience that you would rather not relive again. What did you learn that you want to incorporate into new experiences?
• 42. In the last year has your self-esteem improved? Has it declined? Why?
• 43. Take some time to think about the best kind of relationship you can imagine. Is this relationship based on mutual respect? Love? Friendship? Admiration? Gratitude?
• 44. Recall an occasion when you decided to forgive someone. How did you feel? Whom did you forgive? How did it make you feel?
• 45. Look out at the world around you and describe what you see. Describe your surroundings and the scene as you see it. Does anything seem unfamiliar? How are you feeling?
• 46. Do you ever find yourself in situations in which you have to defend what you believe in – even against people who disagree with you? Do you enjoy defending yourself?
• 47. Reflect on a problem you face today. Have your personal values changed since adolescence? Are these still valid? If so, under what circumstances might they change?
• 48. Now write about five activities that you would like to do someday, if you could. What are the reasons for doing them?
• 49. Consider all the people who have influenced you positively during your lifetime. Who is currently supporting you?
• 50. Imagine that you had to start over completely. Would you know what to do differently? Explain how you would approach tasks, relationships, or opportunities.
• 51. Share the hopes and dreams you have for yourself in the coming year. How do you intend to pursue these goals? What obstacles might stand in your way?
• 52. The word “empathy” means “to share in.” Describe a situation in which you have experienced empathy. How do you respond when you discover that other people may not share your feelings?
• 53. Create a list of five ways you can help people in need. How can you fulfill these obligations?
• 54. Write down the names of four people you admire. What qualities do you notice in them? What do you admire about their personality?
• 55. What is one thing you would like to change about your life? How will you go about changing it?
• 56. What does love mean to you? What is the first image in your mind when you hear the word “love”?
• 57. Think about the times when you felt most loved by others. Compare those times with what you are experiencing now. Where are you lacking?
• 58. Describe a person from history who inspires you. How have they helped shape your views about how you should live your life? What makes you admire them?
• 59. You may have been hurt recently because of something you said or did. If you could apologize for saying or doing something that caused pain, what would you say?
• 60. What is one goal you wish to accomplish within the next six months? How can you succeed?
• 61. Draw a picture of your ideal house (including floor plan). Include windows, doors, furniture, decorations, et cetera.
• 62. What would be your dream vacation? Why is it important to you?
• 63. Choose three questions to ask every person you meet for the remainder of your day.
• 64. Write about two events that made you angry, but then you realized that anger was inappropriate. Describe the event(s), including what happened before and after.
• 65. Consider the question: What is the difference between self-control and control? Which do you prefer? Why?
• 66. Identify any major accomplishments you have achieved. Did anyone else help you achieve this success?
• 67. What is one good quality you possess as an individual? In what areas of your life might you improve upon this trait?
• 68. List ten things that make you happy. Can you describe each one in detail? What keeps you going when you feel discouraged?
• 69. What has given you satisfaction during your life? What keeps you going in difficult moments? How can you use these experiences in the future?
• 70. Describe a time when you were proud of someone for something he/she accomplishes. Tell him/her specifically why you were pleased.
• 71. What are some changes you want to see in your world? How are you going to implement them? Do you believe you can make such changes happen?
• 72. What do you enjoy doing more than anything else in the world today? What would you rather spend your free time on?
• 73. What do you think of people who are selfish? Would you call yourself selfish at times? Explain.
• 74. Write about one person who has influenced you in a positive way—as a friend, colleague, family member, etc. What are his/her greatest achievements?
• 75. When you look back on your life, what are you most impressed by? What has brought out the best in you?

Conclusion

I hope that these writing prompts have helped you to be a better version of yourself, as well as solving any negative emotions that you may have in your daily life.

Best of luck!