List of Journal Prompts for Positive Thinking to Overcome Negative Feelings

• 1. Write down three things you’re thankful for in your life now. This act of gratitude and reflecting back on how good your life is will help you to see things in a more positive way. Plus, when you share your daily list of blessings with others, it makes them feel good too!
• 2. Think about one person who had an impact on your life. If anyone helped shape how you are right now, think about them and their influence. By doing this, you’ll give thanks for all those relationships and memories that made you who you are today.
• 3. Write down a time when you really felt happy and content, but also sad. This exercise will allow you to realize the importance of both emotions and appreciate them in equal measure. You don’t want to be overly attached to any one emotion – you should always try to experience emotions in balance.
• 4. List out five things that make you excited about the future. Focus on the bright side of life instead of the negative stuff by focusing on what excites you and motivates you. Remind yourself why you do what you do and why you love being so passionate about this topic, even if everyone else isn’t as into it.
• 5. Try to imagine what you’d like to change about yourself. Are there some habits or patterns that need to be altered and improved upon? What would you like to put into place that will set you up for long-term success?
• 6. Share the most important lesson you learned recently. As cliché as this sounds, sharing the lessons we learn from our own experiences helps us grow and evolve. By learning from mistakes, we become wiser and stronger as people. So, take time to recognize these moments in your life and how they shaped who you are today. Who knows, tomorrow may bring another lesson.
• 7. Look back over your life and tell me which years were most memorable to you. Which periods of time stand out as the best ones in your life? Think about everything that happened during each year and what lessons you learned along the way.
• 8. Describe the first thing that comes to mind when you hear the word ‘love.’ Reflect on times in your life where you were truly loved and cared for. These are the moments that stick into your memory and leave lasting impressions on your brain.
• 9. Imagine that today was your last day alive. What would you say or do differently? Would you forgive someone who hurt you? Do you know how blessed you are? Take some extra time to reflect on whether you’ve changed since yesterday and figure out what adjustments need to be made.
• 10. Think about the happiest moment of your life. Did something special happen at that point in time or was it just everyday life? How did you celebrate? Were you together with friends or family members? What details come to mind once you remember that specific instance of joy?
• 11. Choose two words or phrases to describe your current state of being. For example, I am: peaceful, joyful, stressed, excited, etc. Think about your life right now and then fill in the blanks with whatever fits those descriptions. You can pick whatever feels true to you.
• 12. Consider whether you believe in luck or fate. Some people feel that all aspects of their lives are connected through a predetermined destiny, while others believe in random chance more than anything. If fate is real, consider why exactly you’re here. Is it because of your hard work and effort? Or is it pure luck?
• 13. Consider all of the great memories you have stored in your brain. Why do you think you’re able to recall certain events better than other ones throughout your entire life? Was something extraordinary happening during those times? What could you possibly say has contributed to such powerful feelings?
• 14. Think about a person you love dearly. Write down any characteristics you want to see in them. Perhaps you want to find ways to make them smarter, kinder, funnier, more loving, etc.? Now, write down any qualities you don’t admire in them (if you have any). Then ask yourself why you didn’t appreciate those traits before.
• 15. List three things you’d like to improve upon next week. Are they physical habits or emotional traits? Whatever it takes, try focusing on making one small change every single day. You will notice progress within no time flat!
• 16. Consider the biggest challenges you’ll face in life. Be honest with yourself by thinking about the worst-case scenario and what you might expect to go wrong. Now think about how you plan to handle these situations — are you prepared to cope with difficult circumstances?
• 17. Give yourself an opportunity to express gratitude this year. What makes you happy? Who does something nice for you each week? What are your most important priorities in regards to spiritual well-being? Make sure to take note of these answers so that you can recognize and appreciate the good deeds around you!
• 18. Identify one trait about yourself that you wish you could change. Ask questions like: What are the consequences to having this quality? Could you do anything different if you had this habit?
• 19. Reflect on the idea that we always have control over our own moods as long as we take action. This goes along with the notion of positive attitude. In order to turn your negative thoughts into positive emotions, we must put ourselves out there and attempt new experiences.
• 20. Take some time to think about the future. Describe the best possible life you’ve ever imagined. Is it totally attainable now or would it require many changes? What would you need to do to bring such an existence into reality?
• 21. How often do you allow yourself to be genuinely happy? It may seem like it sometimes happens naturally, but really – should it just fall in our laps? We shouldn’t wait until it comes knocking on our door! So, what are you waiting for? Do you want to live a happier life today? Start doing everything in your power to create a brighter tomorrow. Just start!
• 22. Think about one person who brings you joy. Imagine if he/she was sick or injured right now. Would you still feel completely grateful? If not, then maybe you should consider changing your attitude towards others. The fact is we never truly know how someone is feeling unless we get to spend time with them. And when we do, we might discover that they aren’t at their best.
• 23. When you’re angry, what’s going through your mind? Maybe you’re screaming obscenities, pounding fists against doors, or biting your nails. But when you stop and reflect on your emotion, what are you actually saying? Sometimes, when anger overtakes us, we become verbally abusive and lose sight of our true feelings.
• 24. What are you grateful for in your everyday life? Make a list of all the things you don’t complain about. Then, make another list of all the things that make your heart skip a beat and brighten up your world.
• 25. Think back over the last few weeks and ask yourself the following question: did I say “no” more than once? Did I tell myself “yes”? Remember how you felt right after those exchanges and how it made you feel to speak positively. Think about how much better you’re already beginning to see yourself.
• 26. Write down 5 facts of your life. Include things like the people you love; the events you were part of; the places you’ve been; and the lessons you learned. Why has being alive taught you so much? Don’t forget to express any personal triumphs as well.
• 27. Are you satisfied with where you are in life? Why or why not? Have you made any recent plans to improve your situation? Are there ways that you can do things differently? You owe it to yourself to figure out your next steps. It seems like you will never find happiness if you’re stuck within a rut.
• 28. Take a moment to reflect upon something in which you excel. Maybe it’s your talents, your skills, or your abilities. Perhaps it’s your memory, your personality, or your looks. Whatever it is, try to remember what makes you great, because this will help you to focus on greatness rather than mediocrity.
• 29. Consider the ideas below and write down your response. Why do you suppose you can be successful by working hard? How does hard work benefit you? Why is taking advantage of opportunities important to success?
• 30. Which traits contribute most to your sense of wellbeing? For example, are you honest? Generous? Patient? Do you exercise regularly? These are just a few examples. There’s no need to answer these questions with an ‘all-or-nothing’ approach. Try to balance each trait.
• 31. Are you excited for your future? Look ahead to the upcoming months and years. Does the thought of living without a job or income drain you? Can you imagine a place where you have more freedom from responsibility? Or maybe you think about enjoying a relationship in which you can trust your partner.
• 32. What would happen if you became a master at a skill that you currently lack? Could this skill improve your outlook on life? Could it also give greater meaning to your efforts? Why isn’t everyone good at something?
• 33. Are you ready to accept that you’ll probably fail sometimes? That failure may come often, but it doesn’t mean that you aren’t worthy of success. Let go of unrealistic expectations and embrace new perspectives. Failing doesn’t necessarily mean losing.
• 34. How would you define success? As long as you know it exists, then you’re succeeding. Even if you’re unhappy with what you’ve accomplished, consider it a milestone along the way. Think about your accomplishments now (and even before) and how they have created memories and experiences that have helped shape who you are today.
• 35. Imagine that you could change one thing about yourself. Choose something that’s important to you, such as generosity, patience, honesty, etc. Now let me ask you a question: Would you want to change anything about yourself? If you answered yes, then make a plan to implement one small change every day for 21 days.
• 36. When was the last time you felt truly happy? Why did you choose that particular moment? Did you feel that happiness came naturally? Was your mood influenced by external factors, such as the weather, your health, or other circumstances? Were you feeling happy when something went wrong?
• 37. How could you change one aspect of your current lifestyle? For example, are there ways that you treat others poorly? If so, what needs to happen so that you provide better service? What can you do to care for yourself better? How would you feel happier doing things differently?
• 38. On a personal level, why would you like to be a better person? Is it because you believe that being kinder would improve the world? Because you hope to make someone else’s experience positive? You want to make someone else smile? Or perhaps you seek to gain self-knowledge through improving some facet of your character. In short, what is it exactly that you wish to do?
• 39. Why is it that we all need friends? Who among us hasn’t enjoyed spending special times with a friend? Sharing joy and sadness, laughter and tears together. We tend to grow closer when we spend time with our friends. And yet, we don’t always find time to hang out as much as we should. Perhaps you could carve out just five hours each week to visit your best pals.
• 40. Would you rather look back at life and wonder what might have been — or live forward looking at what has already happened? Why not go enjoy both?
• 41. Reflecting on your past allows you to see where you’ve come from; examining your present enables you to understand where you are going. To help keep these two areas separate, try thinking of them as “before” and “after.” Before you were born, you didn’t exist. After you die, you will cease to exist. So focus on the here and now, and leave the rest behind.
• 42. Have you ever failed at something? Can you think of any examples? Do you remember what you learned from those failures?
• 43. Do you tend to hold grudges against people who hurt you? What about other situations? Could you stop taking pleasure in the misfortunes of others? If no, why not?
• 44. Have you had to face an obstacle or challenge in the past? What was it? Did you overcome this difficulty? If yes, what advice would you give to someone who wants to achieve similar results?
• 45. What would you say is your most significant accomplishment? Have you already achieved greatness? Are you still striving to get more done?
• 46. What do you love most about yourself? Is your sense of pride based on your achievements? Or does it come from within? A combination of both?
• 47. What would you tell your younger self? Do you regret choices you made in the past? What do you wish you knew then?
• 48. Write down ten things about who you are right now that you’re proud of. What values or qualities do they reflect?
• 49. Are there qualities that you admire in another person? Which ones? What do you consider to be strengths?
• 50. What do you love about humanity? Do you appreciate the good qualities that others possess? Is it easy for you to recognize these traits?
• 51. Think of three human attributes that you’d like to develop further: intelligence, courage, compassion. Which ones can you work hard towards achieving?
• 52. How can you enrich the lives of others? Are there ways you could help create meaningful experiences for others?
• 53. Are there ways in which you can use your gifts in order to bring happiness into the lives of others? Why not take action today?
• 54. Think about how your beliefs affect the way you interact with others. What assumptions do you make about other people? Does your own behavior support or contradict your thoughts?
• 55. When you encounter adversity, how do you react? Are you happy, sad, angry, fearful, grateful? Why do you feel the way you do?
• 56. What are your core beliefs about personal success? How does your view of success compare to reality?
• 57. Do you believe that only the fortunate succeed? What if everyone had equal opportunities to grow and learn? Wouldn’t this increase a country’s potential for growth?
• 58. Do you believe that anyone has the ability to accomplish anything they set their mind to? Do you sometimes forget that all people are capable of making progress in life?
• 59. Do you believe people have the power to turn their lives around in a positive direction? What steps can you take to pursue this goal?
• 60. As you continue to practice mindfulness meditation, do you notice any changes taking place in your personality? Has your attitude toward others improved?
• 61. What kind of relationship do you want to have with yourself tomorrow? How can you cultivate this mindset every day?
• 62. In what ways can you nurture your soul? Can you find time each day to seek inspiration, beauty, and enlightenment?
• 63. Consider the following question: How many times in your life have you been disappointed by something that happened? How did you cope with this disappointment? What did you learn as a result?
• 64. How would you rate your overall life satisfaction? Would you say that you’ve achieved much? If so, what is your plan for continuing to improve?
• 65. How would you describe your current level of optimism? Is this realistic given the circumstances you face today? Who inspires you? How do you show gratitude?
• 66. What does “the meaning of life” mean to you? Do you think you need an explanation of this concept? What will provide a satisfactory answer?
• 67. Look out at the world from a new perspective this week. What insights have you gained regarding the nature of reality?
• 68. To whom in your life are you most connected? Do you know why you feel attached to certain people?
• 69. What do you most enjoy doing when you’re alone? What activities can you perform without being interrupted by noise, smells, or distractions?
• 70. Imagine that you were on stage performing in front of a large audience. How would you feel knowing that your performance was flawless? Could you imagine feeling nervous in this situation?
• 71. Do you often find yourself thinking about events that haven’t occurred yet? If you keep dwelling on such imaginary scenarios, how might you feel after a while?
• 72. How could you use mindfulness meditation techniques to help manage stress? How could it benefit you?
• 73. Have you ever thought that maybe your current problems won’t come to fruition no matter who you are or where you go? Do you really want to be successful right now? Why not leave this opportunity behind and instead focus your energy on the future?
• 74. What is one thing you wish would happen but doesn’t seem possible today? Why isn’t it happening?
• 75. What is the highest good in your life? How do you determine whether or not someone is pursuing this objective?
• 76. What makes you feel safe? Do you like places where there are lots of people and activity—or quieter surroundings? Are you open to different environments?
• 77. Think about the last time you had a strong reaction to something that upset you emotionally. Did your feelings change over time? Explain.
• 78. Think about times when you felt inspired. Describe the situations in which these positive emotions arose.
• 79. Try to identify some moments in your life when you’ve experienced a genuine sense of purpose. What made you aware of the fact that this was going to be part of your life?
• 80. Consider a moment when you felt grateful. Describe the person, place, or experience that gave rise to this emotion. How long has it been since you felt so thankful for anything?
• 81. In what ways could you make your everyday life more enjoyable? For example, if you work as an engineer, you may consider ways to design equipment or build structures that are safer.
• 82. How would you explain what gives you joy? Where do you look for this pleasure?
• 83. How would you define happiness? What qualities do you value?
• 84. Would you like to become more spiritually centered? Do you believe that living with greater awareness of our connection to all things leads to spiritual development?
• 85. When was the last time you laughed uncontrollably? What triggered this outburst? In what way did laughter bring about deep relaxation in you?
• 86. At what age did you first notice your sense of humor? Have you always been able to see the humorous side of things? Were others surprised by your unique perception of life?
• 87. Do you worry about things you cannot control? Has worrying ever helped you achieve any goals?
• 88. What happens when you start having negative thoughts? Can you stop them immediately or do they persist throughout your day?
• 89. When does it help you to think positively? When do you have trouble doing so?
• 90. How could you use imagination exercises to improve your mood?
• 91. Is there anything within yourself that you’re concerned about? How can you address this concern?
• 92. Imagine how your life might be different if you were happy with yourself just the way you were, no matter who else is present or absent from your life. Share your vision with us.
• 93. What can you do to increase your level of optimism? What is keeping you from feeling more hopeful?
• 94. Write down three things that give you hope. What causes you to trust that these will turn out well?
• 95. What would life be like if you felt completely confident and secure in all aspects of your life?
• 96. Consider the following: If I am totally content with myself, my health, my relationships, my wealth, my work, etc., then what need do I have to keep track of external events?
• 97. Think about a period during your childhood when you felt happy and optimistic. What caused this good mood? Was anyone else around at the time?
• 98. The Bible tells us that God created the heavens and Earth “in order that he might know his own self.” How does knowing yourself affect your understanding of others?
• 99. What are you most proud of accomplishing? What accomplishments have given you the greatest feeling of satisfaction?
• 100. Why do you choose to spend your energy worrying? Take a few minutes to examine what keeps you up at night. How much energy would it take to focus on something else?

Conclusion

I hope that these positive journaling prompts have helped you to improve your daily life and overall mental health in general.

Best of luck!