Journal Prompts for Happiness, Joy, and Positive Mindset

• 1. Write an affirmation every day. Think of three things that make you happy. Then think about each one, and ask yourself how to change something in that situation so that you could feel more joyful and contented.
• 2. Create a gratitude list. Invent ways to be grateful for the good things in your life. Start small by listing five things in your life that you appreciate. Later, expand this idea to include everything.
• 3. Make an intention list. Write down what you really want out of life. Ask yourself if there are any goals you should set aside for later. A goal isn’t a promise; it’s a declaration of what you intend to do. Set some time aside daily to work toward achieving these intentions.
• 4. Write about experiences. When reflecting upon your past experiences, you may notice that certain events cause you emotional distress. Instead of dwelling on painful memories, use journaling to learn from those experiences so that you can cultivate more happiest memories.
• 5. Express all your feelings. Try to put into words whatever you’re thinking or feeling inside. It can be hard to accept our own emotions, but expressing them makes us human beings.
• 6. Consider your dreams. Dreaming and writing down your dreams can bring clarity and purpose to your life. You’ll also find that dreaming releases stress, helping you feel happier overall.
• 7. Write about your fears. Fearful thoughts will keep you awake at night if they aren’t addressed. Write about a fear that bothers you, then imagine how you’d respond to it.
• 8. Journal about positive emotions. We tend to focus most of our attention on the negative aspects of ourselves. By learning to identify positive emotions, we can be better equipped to deal with the challenges in our lives.
• 9. Write about your values. What matters most to you is a source of deep satisfaction. Make sure to reflect on why those things matter to you and have value in your life.
• 10. Write about your beliefs. Beliefs are important, especially when dealing with difficult situations. Journal about your core beliefs, which give meaning and purpose to your life experiences.
• 11. Look back. Reflect on the past and draw conclusions regarding the present. For instance, maybe you’ve been having a rough week at work. Now that you know where you’re headed, you can plan your actions accordingly.
• 12. Write about past mistakes. Everyone has made errors, regrets, and wrong decisions throughout their lifetime. Don’t dwell on past failures. Rather, write about them to help you improve your behavior.
• 13. Journal about people who inspire you. Each person is unique and has qualities that others don’t possess. Learning from those around us allows us to become wiser versions of ourselves. Take note of special individuals in your life, and learn from them as much as possible.
• 14. Write about unexpected moments. Life is unpredictable. Our moods vary from day-to-day, so let go of expectations and allow yourself to experience new feelings and sensations.
• 15. Write about your goals. Goals show commitment and are the basis of success in almost anything you aspire to accomplish. Letting yourself achieve worthwhile achievements will boost self-esteem.
• 16. Write about gratitude. Daily gratitude is one of the strongest keys to happiness and joy. Feel grateful whenever something wonderful happens in your life, no matter how big or small.
• 17. Write about the future. Think about the great possibilities ahead of you. If you’re not optimistic and think positively, you won’t succeed at everything you attempt.
• 18. Write about love. Love is perhaps the greatest emotion in the world. Although unrequited love hurts just the same, it’s essential to your well-being; therefore, write about what kinds of relationships make you happy.
• 19. Journal about death. Death is inevitable. It helps to learn to accept this fact by reflecting upon your own mortality.
• 20. Journal about forgiveness. Sometimes anger clouds judgment, causing us to overreact to certain events. Instead of dwelling on negative memories, forgive any transgressions that may have occurred. This simple exercise can greatly improve your outlook on life.
• 21. Journal about hope. Hope is an optimism for a brighter tomorrow. When times seem bleak, hope gives us strength to overcome obstacles. Therefore, write about how you hope to grow spiritually in the coming year.
• 22. Journal about your feelings. People often confuse emotions with feelings. Emotions come and go while feelings remain with you for a long time. Feeling good about yourself is ultimately more rewarding than simply feeling good.
• 23. Journal about money. Money provides many opportunities for personal growth. Learn to manage your finances responsibly and avoid debt. Set aside regular savings accounts to provide financial security for later use.
• 24. Write about fear. Fear causes anxiety and worry, which disrupt our lives. Fearful thoughts cause stress. By writing about fears you might face during the new year, you’ll be able to cope effectively.
• 25. Write about faith. Faith makes things happen, regardless of whether they materialize or not. Keep your trust in God, the universe, or whatever you believe in with positive thinking, and you could see miraculous changes in your life.
• 26. Write about kindness. Showing kindness to others is the best way to gain goodness in your heart. Kind words and deeds will lead to a happier and better life.
• 27. Write about laughter. Laughter can be contagious, motivating people around us to laugh as well. In fact, sharing humor boosts everyone’s mood.
• 28. Write about loyalty. Loyalty toward another person is important to their welfare, but loyalty to a higher power trumps all else. We should always strive to be loyal to our family, friends, religion, and country.
• 29. Write about patience. Patience lets you enjoy whatever you do and allows other people to perform their jobs without constant harassment. Let go of petty annoyances and focus instead on learning from situations.
• 30. Write about perseverance. Perseverance requires determination to keep trying rather than giving up easily. Never give in to discouragement. Find ways of advancing even when the going gets tough.
• 31. Write about positive habits. Habits are difficult to change at first, but once established, they become second nature. Begin each day with one small step forward, then increase that by one step each day thereafter.
• 32. Write about humility. Humility means having high self esteem. The ability to recognize one’s faults and weaknesses enables people to move forward with confidence and courage.
• 33. Write about honesty. Honesty is an individual characteristic; however, we should try to live honestly by respecting ourselves and others. Always tell the truth. Avoid lying, cheating, gossip, etc. Do unto others as you would want done to yourself.
• 34. Write about imagination. Imagination helps us understand the world more completely. We are naturally able to imagine places, scenes, people, animals, objects, and so forth. However, if we lack imagination, there’s no shortage of subjects to think about. Therefore, let your mind wander.
• 35. Write about integrity. Integrity is something that cannot be bought or sold. It comes only through hard work, sacrifice, and effort. So, never compromise what you know is right. Be true to yourself.
• 36. Journal about the things that make you happy. What brings you joy? Does it involve music, art, nature, food, games, sports, etc.? Explore these areas and find out how they affect your emotions. Remember to record any experiences that made you feel good. These may come back to you later. Also consider your own “happiness” journal. Record whatever you experience, good or bad, humorous or serious. These events will become part of your history. You can add interesting facts about them to the journal at a later date. Or simply save this information for future reference.
• 37. Journal about your beliefs. Beliefs shape our attitude towards life. They help us define who we are and how we relate to the world. Beliefs determine the choices we make and the expectations we set for ourselves and others. For example: Are you religious or nonreligious? How does this impact your view of life? If you happen to believe strongly in God, write down your thoughts regarding God.
• 38. Journal about your personality type. Personality types can be defined as extraverts, introverts, and empathizers. Extraverts enjoy social interactions. Introverts prefer solitude. Empathizers have deep feelings for others. Sometimes these personalities cause trouble for others. Try not to take personally what is said to you. A comment meant to hurt someone often hurts just because of his or her personal situation.
• 39. Write about relationships. Relationships are important whether you’re married, dating, single, divorced, engaged, separated, or widowed. Think of all the different stages of a relationship: dating, marriage, divorce, friendship, adoption, child-rearing, parenting, career, health, retirement, job loss, unemployment, success, sickness, aging… Your relationship with another person has great potential. Use it wisely. Treat each other with love, respect, trust, and kindness.
• 40. Write about loving yourself. When was the last time you loved yourself? Is this difficult for you? Loving yourself means accepting yourself exactly as you are. It doesn’t mean you don’t care about how you look, act, or speak. Love includes all parts of your self.
• 41. Journal about hope and dream life. All human beings long for happiness. Hope is one way to achieve this goal. Life holds many exciting possibilities. Don’t forget that! Keep your hopes alive while working on the issues that really matter.
• 42. Journal about gratitude. Gratitude is an attitude toward joyful life and toward people. Do you realize how much you owe those around you? Take some time to pay attention to those who have done you favors over the years. Count your blessings.
• 43. Write about patience. Patience is essential for growth in every area of our lives. We must learn to wait patiently when necessary. Most parents have had to teach their children patience. Consider the young ones among your friends, relatives, neighbors, co-workers, teachers, priests, rabbis, ministers, monks, nuns, and spiritual leaders.
• 44. Journal about gratitude. What makes you grateful? Which qualities do you value most? Make a list of the many ways you appreciate others. This exercise will help you get in touch with the positive side of your existence.
• 45. Journal about optimism. Every day ask yourself if you are optimistic, pessimistic, or neutral. Each mood affects how we perceive reality. Optimists see more opportunities than pessimists. Pessimists face obstacles which frustrate them.
• 46. Journal about giving up negative habits. As you read earlier, you can use affirmations to change your attitudes and actions. This tool works equally well for negative behaviors. If you smoke cigarettes, make a point to say no to the next cigarette. Instead of buying candy bars and cookies at your favorite store, purchase only fruit and nut snacks. In place of eating unhealthy foods, eat healthy food such as vegetables and bread. If you drink alcohol, cut back gradually until you stop drinking altogether. You’ll find that after you quit smoking or downing alcohol, you feel better and become healthier. Give up old ways of acting. Replace them with new habits of behavior.
• 47. Journal about changing destructive thoughts. Be alert to any kind of thinking that leads to emotional stress, frustration, depression, discouragement, and worry. These thought patterns cause us to fail. The only way we succeed is by changing these negative thinking styles.
• 48. Journal about looking ahead. Anticipation leads to excitement. It’s fun to think about something happening in the future. Our minds work best when they focus on things beyond today. Why not start planning for tomorrow? Who knows what tomorrow holds?
• 49. Journal about living in the present moment. Live in the present moment instead of worrying about the past or fretting about the future. For example, when you’re driving home from work, don’t try to figure out where you’d like to be or what you want to accomplish once you arrive home. Enjoy each part of the trip: the scenery and traffic; listening to music; talking with family members; and especially the feeling of being behind the wheel of your car. When you arrive home, consider your success. Did you reach your goals? How did you manage to accomplish so much during the day? Were there interruptions? Was it possible to overcome them all? Can you carry this attitude into other areas of your life?
• 50. Journal about the power and meaning of relationships. Relationships are an important element of our happiness. They build character, provide inspiration and motivation, give us hope, help us achieve satisfaction, and bring joy. We cannot have true happiness without friends, lovers, family members, significant others, co-workers, neighbors, teachers, and clergy. Think about the people in your life whom you love most. Do you share time with them? Spend quality time together on a regular basis. What do they mean to you? What do you learn from their attitudes and actions?
• 51. Journal about creating good deeds. To experience true happiness we must first act righteously toward ourselves and others. When we live with a sense of purpose and integrity, we find peace of mind. Good people practice kindness, courage, generosity, honesty, fidelity, respectfulness, responsibility, and tolerance. Be good to those around you. Help others. Share generously. Your own health depends on the care given to others.
• 52. Journal about overcoming personal challenges. There are times when we encounter obstacles that seem insurmountable. They may include losing a job, failing a test, having trouble making payments on a loan, facing rejection, getting fired, experiencing financial hardship, or enduring a difficult illness. Regardless of how huge the challenge appears, remember that God has already enabled you to win over every challenge. He will enable you to triumph over everything if you keep faith in Him.
• 53. Journal about achieving personal growth. Take pride in who you are and how far you’ve come in life. Know that you possess many talents. Admire yourself for trying hard enough to develop whatever skills you can. Never underestimate your potential. No matter how much you’ve been taught, no matter how much you’ve read, however much education you have, you still need to continually grow. Continue to broaden your knowledge and improve your skill levels. Always strive to live more fully than you ever thought was possible.
• 54. Journal about helping others. Giving is one of the greatest expressions of happiness because in giving someone else benefits themselves, as well as another person. The rewards include receiving praise, admiration, gratitude, appreciation, relief, affection, understanding, encouragement, contentment, and fulfillment. You should not be hesitant to help people who truly need assistance. If you feel compelled to help someone who needs it, then you are on the road to being happy.

Conclusion

I hope that these journaling prompts have helped you to better your daily life and create more positive memories. You deserve a life full of happiness and a meaningful life.

Best of luck!