100 Journal Prompts for Your Mental Health

Journal writing has become a common practice for many writers. In fact, some even say that journaling is essential for writers. But does journaling really improve your mental health?

Journaling is a simple way to express your thoughts and feelings.

Many people believe that journaling helps them cope with stress and anxiety. Some even claim that it improves their creativity and productivity.

But is it true? Journaling is a great tool for self-reflection and personal growth.

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Journal Prompts to Improve Your Mental Health and Well-being

1. Write down everything you’re grateful for. This will help you appreciate the small things in life — like family, friends, food, etc. It will also give you an opportunity to write about what’s going on or bothers you.
2. Find out how much money you spend each month. Then compare this number against other months over the past year. What can you do to decrease your spending?
3. Think back to one of your favorite memories. Describe every detail. Be specific. Did anything special happen? How did you feel when you experienced something amazing? Tell yourself exactly why it was so wonderful. You may find that by recalling certain moments from your past, you remember more details about the experience.
4. Create a list of five adjectives that describe you. Include positive characteristics as well as negative ones. Make note of which category describes you best. Remember to be honest with yourself. Don’t make excuses or try to hide the truth just because you’re scared to admit it! Keep trying until you’ve listed all five categories.
5. Write a letter to someone who isn’t real. Let them know exactly how they made you feel throughout the years. Share everything you want to tell them. Tell them how things have changed since you last saw them. Now it’s time to send your imaginary friend off.
6. What would you change if you were still working at your job? Would you stay there? If not, where would you go instead? Do you think you’d regret leaving your current position? Why?
7. Write down about everything that makes you happy. Is it the smell of fresh rain after a long drought? The feeling of accomplishment after completing a new hobby? A trip home to visit family? Or is it simply enjoying someone else’s company? Whatever it is, don’t forget to enjoy these happiness moments!
8. Journal about the things that cause you to have panic attacks and anxiety. Why do you think this happens? What triggers you?
10. Write about your strengths versus your weaknesses. When something goes wrong, do you tend to blame yourself or focus on what went right? Does either scenario work better for you? List both aspects of your personality and then choose which one works best for you.
11. Take several minutes to visualize yourself in 1-1/2 years. What changes might have occurred? How has your outlook on life evolved? Have you already achieved some goals? What are some ways of achieving more of those goals now?
12. Imagine you have only one hour left before you die. Who’s there waiting for you and what does he/she say? Also imagine you’re living in a parallel universe. In this world you died hours ago and in this new reality you’re completely free to do whatever you please. What would you do? What would you say? Are you willing to take the risk of finding out what happens to your soul in this alternate life?
13. Look around your room. What do you see? What kind of mood do you usually find yourself in while you’re looking around? Are you thinking about something pleasant or unpleasant?
14. Think about the most important person in your life. Perhaps it’s your mom or dad, your sibling, or an older cousin. Just consider who they are, what they mean to you, and remember their name.
15. What kind of person do you currently think you are? Give yourself a grade: 0-100%. Do you believe that your answers will help you improve?
16. Write any negative emotions down here: anger, guilt, frustration, shame, fear, worry, sadness… etc. Then, cross off every single emotion listed above. This should make you realize just how many feelings you’ve been harboring inside without even realizing it.
17. How are relationships between people different today than when you were growing up? Did anything ever come close to changing your mind about friendships with other kids? Was anyone ever mean to you because of your race, gender, religion, culture or economic status?
18. Write a letter of forgiveness about at least three people in your life; perhaps a friend, parent, teacher, boss, neighbor, co-worker, former spouse, or ex-boyfriend. Explain why you need to forgive them. It may feel like it will never get easier but if you truly want to change the way you act and react toward them for the rest of your life, you’ll eventually accomplish it.
19. Write the strongest emotions of hatred, rage, jealousy, envy, revenge, etc., that you can recall from childhood. Now, read them aloud, and ask yourself whether these emotions still motivate you today. Why is that?
20. What are my anxiety triggers? For example, I’m afraid of: spiders, flying, heights, and being alone. Which ones still bother me? Can I control them? What should I do to self soothe when that happens?
21. Choose three things in your life that you’d love to change. Be honest! Describe each thing that bothers you about them. Is there anything you wish could stop bothering you?
22. Imagine someone talking to you. It doesn’t matter who they are. If you had that conversation, what would be said? What would happen next? Try to avoid overanalyzing this exercise. Simply accept what comes to mind as truth.
23. What is the biggest life lesson you’ve learned this year? List five ways in which you’ve applied those lessons to your life.
24. What’s the best advice you’ve received lately? Would you follow that advice if it was given to you again? Why or why not?
25. What would you do if you knew you couldn’t fail? Think about the worst possible outcome. What would be the consequence?
26. Think about a time when you felt extremely happy. You were probably doing something enjoyable like playing with friends, listening to music, eating food, going on vacation, or having sex. Can you remember what the circumstances were?
27. Write down all of your fears. Even small fears such as getting rejected by a crush or losing a job can cause us to feel anxious. Write down everything you’re afraid of. Don’t let go of any thoughts or worries until you finish writing them down.
28. What is one of your biggest challenges right now? Do you have any solutions that might help?
29. What kind of person are you most proud of? Have you changed in some way since becoming an adult? Are there things about you that you don’t like anymore? What happened to make you think that way? Has your attitude toward others changed over the years?
30. Choose a word that describes you well. Does it fit nicely into your personality type? Or does it sound more like a general description?
31. Do you believe that things happen for a reason? Maybe you didn’t experience something good happen to you. Can you understand why? When did you last ask yourself if you deserved to have bad things happen to you?
32. Write the deepest feelings you have ever experienced and describe how you felt during that moment. Make sure you include all aspects of that feeling — physical sensations, body language, sounds, and smells. Try adding details to the emotions as if you were telling a story.
33. Write your favorite character traits of people you know. Now write the opposite of those qualities as if you were describing another person. How much similarity do your descriptions show?
34. What is one thing you enjoy the most about yourself? Are there many things?
35. Write down something you want to accomplish in your lifetime. Include every detail imaginable — even the smallest task deserves to earn its own space in your list.
36. Write some of your favorite inspirational quotes. Which ones have meant the most to you throughout your life?
37. Write down some of the reasons why you’re here in this world. What made you come to this planet at this exact moment in history? Were you chosen because you needed to experience certain things?
38. Who do you admire most? People usually only respect those individuals who have accomplished things in their lives. Yet when we meet truly remarkable people, we see their faults too. Is it easy to put ourselves out there? Would you like to change anything about the way you present yourself?
39. What is your greatest fear? Did you learn anything new today that will help you conquer it?
40. What’s the biggest challenge you face right now? Are you willing to try new ideas that may not work? If so, how are you going to deal with uncertainty?
41. Describe the happiest day of your life. Was it unexpected? Why was it so great?
42. Do you believe that there’s always a reason behind everything that happens to you? For example, maybe someone acted rudely towards you. It could be because they wanted to teach you a lesson, but that doesn’t mean they actually dislike you.
43. Think about all of the anxious feelings you’ve had in your past. How has each of them affected your view on life?
44. You can never predict what tomorrow might bring. However, when you look back at your life, you’ll notice that a lot of events seem to follow a particular pattern. Some of these patterns are positive, while some aren’t. What do you feel is the best outcome of these recurring themes?
45. When you’re feeling sad or depressed, it’s easy to blame other people and external factors. But sometimes things happen inside of us — we create our own realities. By looking inward, can you figure out what makes you sad? Could it be your beliefs? What would make you happy? Remember: Our thoughts affect our moods and behaviors. So change negative self-talk into positive affirmations.
46. Can you identify a time when life completely changed for you? If so, what happened to cause this shift? Was it gradual? Or suddenly apparent? What can you learn from this experience that you could apply to your everyday life?
47. Who has the biggest impact on your daily life? Be specific: The person closest to you, your parents, siblings, friends, significant others, acquaintances, partners, children, teachers, mentors, etc.
48. Write down three attributes that define how you live your life. Do you think every aspect of your personality fits neatly into one category? Maybe you don’t find any one set of abilities absolutely perfect. That’s OK. We shouldn’t either; nobody does.
49. You may believe that the worst part about depression is being treated differently by everyone around you, as if no one understands what you’re going through. This isn’t true however. In fact, many people in your circle want to help you. They just need you to open up and tell them what’s bothering you.
50. Depression often causes changes in your eating habits. Has that ever been the case for you? If yes, which foods did you find more difficult to eat? Which ones were easier? Have these habits become ingrained over time?
51. Where do you go during times of stress and anxiety? Do you seek shelter in a physical location, or an emotional one?
52. What role do you play when it comes to your relationships—as well as your social status within your community? Does being a leader mean anything special to you? If not, why wouldn’t you want to take charge of something?
53. Imagine you’re sitting across from two doctors with the same symptoms as you. One doctor says “You must have major depression.” The other nods his head and agrees. Is he right? Whose opinion do you value most? Why?
54. How much do you agree with the statement “Life is all about learning things”? As an adult, do you tend to believe that life should focus on acquiring knowledge? Or do you prefer to spend less time studying and more time living?
55. Think back to a time when someone really cared about you. Someone who provided support and encouragement when you needed it the most. Were their actions kind, considerate, and helpful? What made them different than anyone else? How did they affect your feelings toward other people?
56. Do you think there are certain kinds of people that are destined to be unhappy? Are there some things about yourself — such as your attitude or skills — that are making you miserable?
57. The truth is, nobody will know whether or not you’re suffering unless you tell them. It might seem like a big deal at first, but eventually it won’t matter anymore because no one will care anyway.
58. Depression is tough to talk about because no one wants to admit that they feel hopelessly lost. Yet talking about your feelings with others is an essential part of getting better. When was the last time you opened up to a friend about your problems? Did you get anywhere?
59. Sometimes we fail to realize how truly happy we are until something happens to upset our balance. Do you experience “happy highs” along with depressive lows? If so, where does each fit into your overall mood?
60. Some people say that depression can make us stronger by bringing out our very best qualities. Others argue that it’s destructive. Who do you agree with—and why?
61. Every day is filled with possibilities: what you could accomplish, learn, or achieve. On days when you suffer from depression, though, those possibilities shrink until they disappear. Can you imagine your life without setbacks and challenges?
62. What are your simple pleasures? Is it finding a new skill? Discovering a hidden talent? Learning a lesson? Becoming wiser? Creating beauty? Doing good deeds? All of the above? None of the above?
63. Our minds are powerful tools; they shape our thoughts, feelings, and behaviors. They also serve as instruments—for good or ill. Would you even want to use this tool if it didn’t work properly?
64. Being depressed has robbed you of many of the small moments in life. You may find yourself feeling numb and disconnected from everything around you. Do you ever wonder just how important these little experiences actually are?
65. Is the world a place of joy and adventure? Of frustration and disappointment? A place of light and laughter? A place of darkness and despair? What would you change—if anything—about the way people treat each other?
66. There are times when you feel like you need help, but no one seems to notice or offer assistance. Do you feel alone in this struggle? Has depression affected other areas of your life?
67. We often look for love or happiness in specific places. But when those things aren’t readily available, we try to take solace somewhere else. Where do you find meaning in your life these days?
68. Sometimes we worry about being able to do or be something. At other times, we become obsessed with fears that we’ll never measure up. Why don’t we give ourselves permission to try, fail, and get over it?
69. Do you wish that sadness were more permanent? Perhaps it is. In fact, many illnesses are long-term conditions that continue indefinitely once you recover from them. Why doesn’t depression fall within the same category?
70. What is one thing you’d like to accomplish today? Just pick one thing, no matter how insignificant it appears on paper.
71. Have you ever found yourself wondering whether or not you’re really alive? Or whether you might already be dead? What does it mean when someone tells you that you seem like you’re living through a dream?
72. It’s impossible to know exactly where to begin when it comes to tackling a mental health problem. Once you start working toward recovery, though, you will naturally gain momentum. How do you keep moving forward?
73. Are you tired of feeling defeated? Do you believe that there’s always hope? Do you see suffering as a blessing instead of a curse?
74. For centuries, people have used poetry as an aid in alleviating their woes. In the process, they’ve refined and perfected some of humanity’s most enduring works. What verse can you create now that will help guide you on your journey into wellness?
75. Often we think that what we lose when we suffer from depression is something that only we carry inside ourselves. This isn’t true. The pain experienced by others carries so much weight when you’re down because it reminds us that we are all human beings.
76. If you had a magic wand and knew that your depression was going away right now, what would you wish for? What would you say to anyone who says, “That’s a pretty sad story”?
77. When you’re struggling with thoughts of suicide, sometimes it feels better to focus on the positive aspects of your life. Think about all of the activities you enjoy doing. Try to remind yourself that even if you were totally isolated from everyone, you still wouldn’t want to leave this planet.
78. Depression is a funny thing. We often talk about feeling worthless or inadequate, yet we simultaneously believe that everyone else is worth loving. Can you make peace with both sides of this paradox?
79. Isolation is the bane of being depressed. From the moment we wake up to the moment we go to sleep, we spend our lives thinking about how we feel and what we need to fix. When we’re truly happy, we tend to share that happiness with those around us. Yet, when we’re depressed, we’re content to withdraw at moments when we should be communing. Write down some action items that you’d do so you won’t feel isolated anymore.
80. Some days, we find ourselves fighting against the tide of negativity. But then, at times when we least expect it, we stumble upon a window of opportunity. When these windows appear, are there any new opportunities waiting for you too?
81. Who has inspired you throughout your life? What did these people teach you that helped you get past difficult situations?
82. Sometimes, it seems hopelessly hard to change anything when we’re in the grip of negative feelings. What have you learned about the way you respond to adversity over the years?
83. If you could magically wave a magic wand and eliminate one illness from the world, which disease would you choose? Why?
84. Many people struggle with anger issues. However, what good reason is there to feel angry all of the time? What actions could you take today to de-escalate your stress levels?
85. Have you ever been able to turn things around by changing just one little detail? What small difference did you notice?
86. What is the best remedy for sadness?
87. How can you become more compassionate toward yourself? Do you have any ideas for becoming more self-compassionate?
88. Think about someone you love very deeply. Now imagine getting to meet them again, but only having a short amount of time together. Do you have any regrets about not spending enough time with them while you were alive?
89. What do you want to do after you die? What legacy do you hope to leave behind?
90. Are you living according to your own values? Think about why you have made choices that don’t align with those core values. What will you do differently to live out these values?
91. In a perfect world, what do you hope your relationships with other people look like?
92. For whom do you keep your heart open? Does every person deserve that level of sincerity?
93. Imagine being given 24 hours to travel anywhere in the world. Where would you go? Would you save money, borrow money, work, or ask for help to get there?
94. What do you want your future to be like?
96. How can you better manage anxiety? What techniques are already working well for you?
96. What does an ideal morning look like?
97. Which aspect of yourself do you like to show off the most? Which feels awkward to you? Why?
98. Write down three things that happened this week that made you feel proud.
99. One word describes the last few weeks: _____________.
100. Are you holding on to something that no longer serves you? Letting go might require you to face challenges. What are you willing to let go of?