Journal Prompts for Insecurities and Negative Beliefs

• 1. Write about the past and how you felt when you were younger. Make sure to include mistakes you made as well as compliments that people gave you.
• 2. Write about what makes you happy. What feels good? What hurts?
• 3. Create goals for yourself. Think about where you want to go with your life and write about why you want those things.
• 4. Talk about the future and think about all the possibilities. How do you see yourself ten years from now?
• 5. Write down the things that make you angry or frustrated. Identify all the different emotions you have stored inside. Use the energy you have created toward something positive.
• 6. Journal about a bad situation or an upsetting event that happened recently. Try to put the emotional part aside and think about how you could use this experience to improve yourself.
• 7. Think about times when you have given up hope of getting better. Describe your feelings and the reasons behind them.
• 8. Ask yourself, “What would I say if someone asked me who my heroes are?” Then write about one person who inspires you.
• 9. Consider your current mood. Write about everything that is causing it. Remember that just because you don’t like something doesn’t mean it isn’t important!
• 10. Write about the way you spend your time. Do you enjoy being alone, spending time with friends, taking care of others, or making money?
• 11. Reflect on all the things you accomplished during the day or week. Tell stories about the events that made you happy.
• 12. Look at what has been happening around you. What have you learned about other people? What are they dealing with right now?
• 13. List all the ways in which you can live a healthy lifestyle. Now list all the ways in which people aren’t living healthily. Which lists seem more realistic?
• 14. Write about your dreams, hopes, fears, desires, and wishes. Be honest with yourself.
• 15. Take out your calendar and look through all the different activities scheduled for each day this month. Think about the impact each will have on you.
• 16. Imagine that you had no worries. Would you still take risks? Would you try new foods?
• 17. Journal about a time when you overcame a problem.
• 18. Journal about the time where you have negative self-talk. How did you overcome it?
• 19. Describe your ideal relationship. Include everything that would make it great.
• 20. Imagine that someone you love loses his/her job. Find out what happens next.
• 21. Write about any changes that have occurred in your daily routine. Does it make you happier? Losing weight? Moving? Getting married?
• 22. Explore what your body looks like right now. Is there anything you wish you knew already? How does your physical appearance affect your self-esteem?
• 23. Make a list of all the ways the world needs to be changed. If you could change anything, what would you change?
• 24. Do you often feel lonely? Why? Or conversely, are you sometimes surrounded by others but never really involved?
• 25. When did you last cry? Did it help? Write about a previous instance where you cried. Did it help?
• 26. What would you consider a perfect day? Complete this sentence: Today was…
• 27. Describe a time when you faced adversity and emerged stronger.
• 28. List ten things that you cannot do without.
• 29. Read a book in bed. You may not be able to concentrate, but it helps calm you down.
• 30. Describe the most interesting idea you have ever heard.
• 31. Write about a time when you thought of yourself as worthless. Record the thoughts you had and feelings you felt while doing so.
• 32. Do you believe that life is fair? Explain why or why not.
• 33. Write about positive qualities of those whom you admire.
• 34. Write down three reasons why you choose to carry out certain actions every day.
• 35. Put together a collection of inspirational quotes from books, magazines, websites, etc.. What values do these quotes represent?
• 36. What makes you smile?
• 37. Reflect upon one of the most important decisions you’ve ever made. Share how you felt immediately after making it.
• 38. Think about a time when you were extremely angry and didn’t know why. Then think about a time where you were incredibly joyful and didn’t realize it. Can you identify what you were experiencing inside at both times?
• 39. What would life be like if you stopped having bad days?
• 40. Think about a time in your life when you were happy and then sad. What happened in between?
• 41. Do you have an inner voice? Why or why not?
• 42. Consider the fact that everyone has experienced something negative in their lives. Ask yourself whether they have overcome it successfully.
• 43. Look back over your life and see whether you can trace any patterns. What conclusions might you draw from this?
• 44. Try to remember the last few moments you spent being truly happy. What were you thinking about? Who else was around?
• 45. Imagine a situation in which you feel completely fulfilled and content with your life. Describe your surroundings and the feeling you get.
• 46. Give yourself one minute to write a letter to your future self. Tell him/her (as clearly as possible) what he/she should focus on.
• 47. Compare your life’s priorities to someone else’s — specifically, someone who is considered “successful.” Which priorities are similar / different?
• 48. What kind of person would you like to be?
• 49. Answer these two questions honestly: 1. Have I done everything I want to do in my lifetime? 2. Do I still have a long life ahead of me?
• 50. Look at the people you surround yourself with. Are they good for you? Would you want them to be friends?
• 51. Take a moment to appreciate how lucky you are. Think about what you value most in life. Do you feel proud of your accomplishments?
• 52. If you could give advice to anyone in the world, who would you tell? And what would you say?
• 53. Make predictions about your future, focusing on your five-year plans. How will your life change within the next year? The following year? Five years from now?
• 54. Reflect over all the changes that have occurred since you started reading this journal. What have been some of the best surprises? Worst disappointments?
• 55. Identify the top ten things you need to learn in order to attain personal success.
• 56. What role does your spirituality play in your well-being? Does it bring you happiness? Please explain your answer.
• 57. What makes you feel alive?
• 58. Is there anything you are passionate about? If so, what is it?
• 59. Are you afraid of death? Explain why?
• 60. Pick up any book you’re currently reading and describe its contents to someone else. Write down what the other person says.
• 61. Be honest: How much do you really care about other people’s opinions of you? Would they influence you more than your own opinion?
• 62. When did you learn to trust people? Describe the circumstances surrounding each occasion.
• 63. What are three words that sum up the way you’d like to be remembered?
• 64. What are your goals? If you had to choose just one goal, which would it be?
• 65. Choose a picture of a place you love. Then imagine that you never leave that place again. Why would you not want to live somewhere you love?
• 66. If you were granted an opportunity to meet another human being, whom would you select? How about someone you dislike?
• 67. What do you most fear?
• 68. Would you rather stay home alone or go out with a large group of people?
• 69. Do you believe in miracles? If so, define them.
• 70. What are the most important values in your life?
• 71. What gives you strength?
• 72. Write down your best attributes — the ones that make you look good on paper. Now pick your worst traits. Is there a difference between the two? Explain.
• 73. Are you living the life you thought you wanted when you were 18? If not, what has changed?
• 74. Where would you like to travel in the next few years? Justify your choices.
• 75. Write down the qualities you admire in others.
• 76. What is your idea of what “success” means for you? Who might it benefit?
• 77. Which type of relationship are you seeking in your life right now? Explain why.
• 78. What can you control in your life? Discuss the positive and negative aspects of each.
• 79. Have you ever felt guilty because you didn’t know how to handle a situation?
• 80. What would you like to achieve in the next five years of your life?
• 81. Do you think you’re getting better at making decisions? Could you elaborate?
• 82. What kind of work environment would you prefer to work in?
• 83. For whom, if anyone, do you act as though you don’t get along with?
• 84. What do you consider the greatest source of hope and optimism in your life?
• 85. Did you ever have trouble dealing with rejection? Explain.
• 86. Has your faith made you stronger or weaker? Explain.
• 87. Do you feel lucky to be living today? If not, please explain why not.
• 88. Can you find something humorous about yourself? Why or why not?
• 89. What sort of family atmosphere do you enjoy? Explain.
• 90. Have you ever been jealous? Why was it justified? Explain.
• 91. What are some things in life that seem impossible to change?
• 92. What does it mean to you to have integrity?
• 93. What are your weaknesses?
• 94. As you go through your day, list everything you are grateful for. Then add one thing to this list every hour during the entire day.
• 95. The old saying goes, ‘If you fail to plan, you plan to fail.’ Does this apply to your relationships? If so, why?
• 96. If you could take back one experience from your past, what would it be?
• 97. What do you think is the difference between giving of oneself and receiving of oneself?
• 98. Write down three goals or dreams you once had but no longer pursue.
• 99. Do you have any regrets? Why or why not.
• 100. What are some mistakes you’ve made over the years?

Conclusion

I hope that these shadow work journal prompts have helped you to soothe any negative emotions or any insecurities that you may have in your daily life.

Best of luck!