Self-Care Writing Prompts to Improve Your Mental Wellness

• 1. Write about a happy memory — whether it was recently from this week or earlier in your life. What was happening when you had that happiness? Try and describe what it felt like. Did you enjoy it more than if you were just watching TV? If so why do you think that? Or did it feel less enjoyable? Why?
• 2. Reflect on something you have learned in the past year — either big lessons or small things. You may want to list them here (for example “I am grateful for my family”). How has that changed your outlook on life?
• 3. Describe how you will spend quality time with someone, even if that person is not physically present. Who is going to be there for you? How will you focus on them? Will they make you laugh? Cry? Give compliments? Tell you about their day?
• 4. List three things you love about yourself. Take some time to reflect on the first thing you listed, then move onto the second, etc. Consider giving yourself more credit for your strengths.
• 5. Share with others one way you show kindness to yourself every single day. Is it easy to be kinder towards yourself? How does that change the way you treat others?
• 6. Think about an experience that made you angry. Now try to explain why you got angry. Was it because someone else was upset/offended, your emotions got caught up in the situation or it was because you needed to vent? How did it impact other people around you?
• 7. Journal about gratitude. What makes you most grateful today? What qualities do you value in people most? In your relationships? In nature?
• 8. Make a list of all the positive things that have happened in your life. Don’t forget to include bad days! Include events that might seem insignificant but truly made you realize the importance of appreciating the little things.
• 9. Imagine someone who has hurt you deeply is standing before you. What would you say to them? Start now by writing the most powerful words you can use to let them know how you feel. The next time you see them, put those words into practice.
• 10. Write about moments you experienced joy in your life. What created that happiness? For example, eating pizza with friends, getting married, spending time with kids. Do these activities bring back happy memories?
• 11. What do you consider as stressful in your everyday life? Can you find ways to reduce the stress? Maybe you could start by doing one thing each week that helps you relax, such as watching a funny movie, reading a book, meditating or listening to music.
• 12. What is one statement you wish to live by? This can be as short as one word or a full sentence. Write it down. Review it often. When you read it at the end of the month or season, look back and reflect on its meaning and significance.
• 13. Remember a time when you felt like nothing mattered in your life. It may have been when you were struggling in school or when you lost someone important to you. But you always found a reason to get through hard times. Even though you didn’t want to admit it, how did you cope with the feelings of failure and defeat?
• 14. Write about a moment where you showed kindness to someone. It could be simple acts of generosity like buying lunch for the bus driver, helping an old lady cross the street, or simply paying attention to another human being.
• 15. What are three things that give you hope? These might fall in line with 1 above: family, faith (or lack thereof) and friends. If nothing else, think about what gives you inspiration. You don’t need anyone outside of yourself to get pumped up.
• 16. Reflect on something you love about yourself. Are there any areas that you could improve upon? Think about all the good traits you possess. Focus on the ones that make you vulnerable. Think about how you’re able to overcome adversity and become stronger based on them.
• 17. What is your favorite quote? One from the Bible, an inspirational poem or song lyric, a famous quote of some sort —whatever speaks to you. Put this somewhere visible so you can turn to it whenever you need an encouraging reminder.
• 18. Describe your ideal day. What do you want from your life? How does it differ from reality? What would you change if anything?
• 19. What do you want to accomplish this year? Who do you want to spend more time with? What would you like to learn? Where would you like to travel? Create goals and write them out. Then set aside 30 minutes once a week to review them.
• 20. Write about the relationship between the past and the future. What is currently happening in your life right now? What will happen next? Where will you be ten years from now? How do you plan to achieve those things?
• 21. Make a list of everything that makes you proud. Some examples are graduating college, achieving your career dream, having healthy children, etc. Share this knowledge with others without bragging. Acknowledge the people who support you.
• 22. Imagine having two lives. In one life, you feel free to enjoy the present moment. There aren’t rules or limitations; you do whatever pleases you. The other life is one filled with regret because of choices made in the past. Is there anything you wanted to experience but didn’t?
• 23. What would you tell your younger self? Don’t let the fear of success keep you from moving forward. Set lofty goals and reach them. Every accomplishment brings new opportunities. Live each day to the fullest.
• 24. What are your top 3 regrets? Everyone has some kind of longing that they haven’t fulfilled yet. Whether it’s traveling, spending more time with family, learning a foreign language, starting a small business, etc., take inventory of your dreams and add them to your bucket list.
• 25. List three ways you’ve dealt with disappointment. Do you believe in forgiving others? Why/why not? Have you ever taken revenge? How so?
• 26. Talk about a person who had a great influence on you. Who was he/she? Tell me about the impact he/she had on you? How did he/she affect your perspective? Your priorities? Your decisions?
• 27. Who inspires you the most? Perhaps it is someone who lived their dreams. Or perhaps it’s someone whose story inspired you as a child. Find these characters and read about them by googling “inspirational quotes about ____.”
• 28. What makes you angry? Does this anger cause problems in your relationships? If yes, what causes the conflict? Can you talk to someone about it? Consider therapy.
• 29. What did you wish when you were a kid? What happened instead? Did you have any reason to complain at the time? Think about how much better off we all are today compared to back then.
• 30. When was the first time you felt love? Was it romantic love? Family love? Parenting love? Friendship love? Gratitude love? Admiration love? Sexual love? Compassionate love? Each type of love grows stronger over time.
• 31. What is the best thing you’ve learned during childhood? Adolescence? Early adulthood? Late adulthood? What is the hardest lesson you’ve learned? What changed your mind? Were you wrong before? How so?
• 32. Take a look in the mirror. Are you happy? What steps can you take to improve yourself? Be specific about what needs fixing.
• 33. What did you want when you grew up? Do you still want it? And if not, why not? Are you living in alignment with your purpose?
• 34. Give an example of a time you failed to plan. What could have been different? How should you have planned differently to be successful?
• 35. Have you ever told anyone you loved them? What helped convince you to say it? It feels good right?
• 36. What would you like to achieve in the next five years? 10 years? 25 years? 50 years? Write out a simple game plan.
• 37. What will you do once you accomplish everything on your bucket list? Do you think you’ll stay motivated to continue moving towards your goals even after accomplishing them? Where does your motivation come from?
• 38. What qualities do you need to be the best version of yourself? What are those things? If you didn’t know, how would you find them out?
• 39. Is there anything that makes you feel inadequate or insecure? What can you do about it? Have you taken steps toward improving your mindset?
• 40. What do you fear the most? Most people won’t admit it but deep down inside we all worry about something. Some fears are based on reality while some are irrational. Write down ten things that scare the shit out of you.
• 41. Would you rather live in a world without pain or one where everyone experiences the same level of happiness? If you could choose which one, which would it be?
• 42. Has anyone ever made you feel guilty about loving who they are? About being comfortable with themselves? Why do you think they did that to you? Ask yourself: Am I acting appropriately here? Do others deserve my love?
• 43. What kind of parent do you want to be? Do you already try to set examples for your children? If not, what can you change to become a more effective parent?
• 44. What do you hate most about yourself? This question is tough because sometimes we don’t realize just how bad our attitudes are until someone points them out to us. You may need help identifying what you dislike about yourself. Try reading through the following lists.
• 45. If you had to give a speech at the end of your life, what would you talk about? Write your speech and practice delivering it.
• 46. In what direction do you see yourself going in the future? Will you always remain this way? What can you do to enhance your growth?
• 47. In what ways are you the best version of yourself today? Can you make improvements? If you were given one chance to go back in time and change something, what would it be?
• 48. Do you admire any other person? Who and why? What traits should you adopt to get closer to their level?
• 49. Does your past shape who you are today? What changes can you make to move forward with confidence?
• 50. Think about times when you felt inspired. Did you experience an internal state of bliss? Was it triggered by something specific? If so, what was happening to cause your excitement?
• 51. When was the last time you cried? Have any tears been shed lately? How many have you shed since becoming aware of your emotions?
• 52. Do you have any dreams left? What would happen if you fulfilled them? Don’t let anyone tell you you can’t. Your mind isn’t really telling you that.
• 53. Do you feel like you belong anywhere? How often do you ask “Am I doing okay?” Do you feel comfortable enough to answer honestly? Why or why not?
• 54. Are you able to accept compliments from people you respect? Or do you automatically reject praise? Why do you react negatively to certain comments? If you can accept compliments, how do you express gratitude?
• 55. What are the goals that define who you are right now? Can you identify these goals or are you stuck somewhere along the line? Have you taken any action to reach them?
• 56. What does it mean to you to be happy? Do you know? People say different things but deep down inside we’re meant to understand the meaning of being contented.
• 57. If you could share a secret with only ONE person, whom would it be, and what will you say?
• 58. What would you like to accomplish before you die? If you were given unlimited resources to create anything, what would you build and why?
• 59. Are there any aspects of your personality that you wish weren’t part of you? The ones that repulse you the most, please list them.
• 60. What makes you smile? Why do you laugh out loud instead of smiling? Is there some story behind your laughter?
• 61. What are your strengths? What are those areas in which you excel? What weaknesses do you possess that others don’t?
• 62. Who has made your life better? Who has taught you the most valuable lessons? Who has helped you become more competent?
• 63. Sometimes you think you’ve known the truth all along; however, new information comes along and suddenly it’s clear things aren’t as simple as you thought. Describe the moment you learned something new.
• 64. What is the biggest difference between how you used to live versus how you want to live? What steps must you take to achieve your goal?
• 65. You wake up every morning asking yourself: “What am I doing here?” Do you ever feel like giving up? What stops you from continuing on?
• 66. What do you need to stop doing? What habits do you need to break? What kinds of activities make you feel good about yourself?
• 67. What is it that you believe about the world around you? Are these beliefs true? Which are false? Can you determine what is true and what is not?
• 68. In the past, did you use the term ‘self-care’ or ‘self-love’? Explain why each one seems incomplete without adding another word at the end: self-knowledge, self-awareness, etc.
• 69. Do you love yourself unconditionally? Why or why not. Is loving yourself even possible? If not then why? If yes, why haven’t you done so yet?
• 70. When was the last time you showed someone you cared by giving them a genuine compliment? Do you always give sincere compliments? If not, when was the last time you tried?
• 71. What makes someone special to you? Describe your ideal lover/lover(s). If you had an opportunity to choose just ONE person in the entire universe to spend eternity with, who would it be and why?
• 72. Imagine that you have been granted three wishes. Write down the first two thoughts that come into your mind. What if you get your third wish? What would you ask for? Why would you want it? How will you go about getting it?
• 73. Have you ever gone too far and got hurt? Explain. What happened? Did it work out well eventually? Were you truly forgiven?
• 74. What is the best thing about yourself? What would it be like if everyone saw this side of you? Share the secret ingredient to living your best life?
• 75. Describe your favorite memory. Why is it important to you?
• 76. What do you fear most? Why can’t you let go of this fear? Why do you stay frozen, paralyzed? How will you move forward once you’re able to free yourself?
• 77. What is love? Can you define it? Where does it reside inside you? How does it affect your daily decisions?
• 78. What kind of relationship do you hope to have someday? With whom? Tell me about the qualities you value in a partner.
• 79. What type of relationship do you prefer? If you could change the nature of any relationship, what relationship do you desire? Explain.
• 80. Can you talk about yourself honestly? Would people listen? Why or why not?
• 81. What keeps you going? What inspires you? What brings you happiness? If no one else needs you, do you still feel needed? Why or why not; explain.
• 82. What is the single most meaningful experience you’ve had in your lifetime? What memories stand out as being especially powerful?
• 83. Does anyone know you better than you know yourself? What prevents you from trusting other people with your deepest fears?
• 84. Who has given meaning to your life? Tell me about their role in making you happy.
• 85. What does it mean to be free? To be happy? What is freedom really? How many things must you give up before you realize that there is nothing left to lose?
• 86. Are you afraid of being alone? If yes, are you willing to fight it? Explain.
• 87. Think about a moment in your childhood that is etched on your heart forever. What did you learn from this experience? Will you share what you learned with others today?
• 88. What would you sacrifice to make someone you loved happy? Would you risk everything? Why? Are you willing to take risks now? Why or why not, explain.
• 89. What would life look like if you stopped caring about looking good all the time? Explain. Is there anything more beautiful than your true self?
• 90. When was the last time you made a decision based solely on how it felt, instead of thinking logically through every scenario? Why did you make this choice? Was it worth it?
• 91. Do you have a personal motto? Why do you live by it?
• 92. What are your dreams? What do they mean to you? How do you plan to achieve these goals? What is holding you back from obtaining them?
• 93. What is the ultimate purpose of your life? What do you imagine your death might be like? What will you leave behind when you die?
• 94. How often do you think “If I only knew then what I know now…” Do you regret something you didn’t do at some point in your past? Explain.
• 95. When and where were you happiest? Why?
• 96. Who gave you strength when you couldn’t find it within yourself? How do you repay him?
• 97. Who do you consider your hero? Describe his/her traits. How would he act if he knew how much pain you’re in right now? Try to see him/her in your own eyes.
• 98. What is the secret to having a long life? What gives you peace? Give me an example. Why do you believe it’s important to keep busy?
• 99. In the midst of chaos, what makes you laugh? Where do you get your inspiration? Did anyone ever help inspire you?
• 100. What one thing would make you the happiest person on earth? Why is this so precious to you?
• 101. What makes you cry? What makes you angry? Explain. What gets you motivated to try again?

Conclusion

I hope that these self-care journals have helped you to build your dream life, as well as bettering your daily routine in general.

We all face challenging situation from time to time, and being equipped with tools can help us cope with those situations efficiently. By using a journal as your guide, you may just change your perspective of everyday life, which could eventually lead to positive changes and growth in your life.

Best of luck!