Journaling Prompts When You’re Feeling Burnt Out and Overwhelmed in Life

• 1. How do I spend my time during the day today? Write down all of your activities from every waking moment in the day.
• 2. What am I most proud of? Why? Is there something about this accomplishment that you would have been happier had you never attempted?
• 3. My friends say ____________. Describe exactly who they are and why you chose to surround yourself with them. Think about who you feel will support you in times of trouble as well as who you choose to ignore in times of joy. 
• 4. What has changed the most since last year? Did you make any major lifestyle changes? If so, what was it? Was it healthy (like eating better) or unhealthy (like drinking too much)? 
• 5. What do I love doing? Write down a list of EVERYTHING you enjoy doing. Even if you haven’t thought about it in years, revisit this list and remember how it makes you feel. 
• 6. What do you think of when you hear _______________________? List everything that pops into your head immediately when someone says that word. For example, if “love” is one of those words, think about all of the people you love right now. 
• 7. Why does ___________________________________ annoy me? There are many possible answers here. Maybe you complain about your boss without realizing he or she is trying to help you succeed at work. 
• 8. What does the future hold? Write down your hopes, dreams, goals, fears and desires. The things you want for your life — including career aspirations — may change drastically over a few months or years.
• 9. What do I wish I knew then? Now that life is more complicated than ever, we often struggle to predict what lies ahead. 
• 10. What’s in the past? What did you learn from your mistakes & successes? You can use these lists to identify weaknesses and strengths.
• 11. How would I describe myself? Many people are afraid to reveal themselves completely because they don’t know what other people think of them. But you can overcome this hesitation through careful self-reflection.
• 12. Who am I? Write down everything you currently know about yourself. How old are you? Where do you live? Do you suffer from any illnesses or physical ailments? Describe your family history — specifically, where you came from and who lives near you.
• 13. Where do I see myself spending my remaining lifetime? A key thing to remember is that each decision you make while growing older depends heavily on the choices you made earlier in life.
• 14. Whom else do I care about? This might seem obvious, but so many people spend their time focusing solely on themselves. By taking the time to consider whom you value above all others, you gain perspective on priorities in relationships, careers and families.
• 15. What could I be doing now? Think back to your early childhood. Did playing a certain sport give you confidence or taught you important life lessons? 
• 16. What are my passions? Answering this question should show you what motivates you outside of work. To start, list three things. Then come up with more examples. Be sure to include both large and small interests.
• 17. What’s most important to me? One of the best ways to figure out which parts of your life matter most to you is to take stock of what you enjoy. Put together a list of your favorite memories and values. Try to look beyond the big picture and think about what you really love.
• 18. On this date, did something happen? Reflect upon every significant event that occurred when you were born. The time line will help you to gain perspective on the role these events played in shaping your life.
• 19. Is there anyone I regret not reaching out to? Once you finish reflecting upon the past, start thinking about the present. Has someone been left out of your inner circle? If you’re lucky enough to have a family member who lives far away, maybe he or she would like to know what you’re doing on his or her birthday.
• 20. How does it feel to live today? Each morning, ask yourself: “How am I feeling?” Write down several thoughts that pop into your head. Note where your energy level is at any given moment throughout the day.
• 21. Who am I most afraid of disappointing? In your journal, make a list of the people you fear disappointing. Include everybody you care about — parents, siblings, children, boyfriend or girlfriend, coworkers, friends.
• 22. Why do I hesitate to ___________? Ask yourself: ‘Why don’t I just…?’ This strategy can be used to overcome a myriad of issues including procrastination, indecision, shyness, writer’s block, self-consciousness, imposter syndrome, social anxiety, stage fright, etc. 
• 23. What would I change if I had unlimited power? Think about a situation where you’ve encountered difficulty. Has anybody helped you solve it? Maybe you overcame a major challenge without outside assistance, or you found a way to work things out on your own. 
• 24. How much of my unhappiness comes from __________? Most of us spend a lot of time worrying about negative experiences we’ve experienced in our lifetime. But it can also help to consider times when you faced positive hardships. What did you learn during those difficult moments?
• 25. Am I living up to my full potential? Use this exercise to gain insight into how successful you’d like to become. Write an essay describing your ideal future self. Describe a career path you hope to follow, a relationship you dream of having, and so forth.
• 26. What would I change about myself? Writing down your wishes can make you more focused on what you want rather than on all of the obstacles standing between you and your aspirations.
• 27. Is my mind stuck in a rut? Do you feel like everything is going wrong, and nothing seems to get any better? Many people have trouble identifying the source of their misery.
• 28. Are you overthinking things? Our thoughts play a major role in shaping our personalities, our worldviews, our relationships, and our careers. We can choose to focus on the negative or the positive.
• 29. Have I forgotten to express gratitude? Expressing gratitude doesn’t mean feeling obliged to someone else or constantly praising them. Instead, it means finding joy and appreciation in everyday occurrences, no matter how small.
• 30. How can I cope with the stress of daily life? Stress occurs when we feel anxious or worried, and it might manifest itself as physical pain, headaches, heart palpitations, insomnia, or stomach ulcers. 
• 31. How well-rested am I? It’s easy to fall into bad habits at night – watching TV, drinking coffee, eating junk food — but sleeping is when the body rejuvenates itself. If you don’t sleep properly, you’ll feel tired throughout the day.
• 32. Am I really living up to my potential? Most people realize that they have unrealized potential and aren’t living up to their true capacities. 
• 33. Why do I attract negative situations into my life? Sometimes people think they attract certain events into their lives. After analyzing experiences, we notice that these events may actually have been a catalyst for our growth.
• 34. What does success look like to me? Success is different for everyone. But if we know what success looks like for us, then we will be motivated to align ourselves around achieving those goals.
• 35. In what ways am I showing compassion to myself? Compassion isn’t just something we demonstrate towards others; it can also apply to ourselves.
• 36. Why must I forgive myself? Every hurtful habit starts out as a choice we make. We decide whether to follow through with them or not.
• 37. Am I taking care of my health needs? Are there foods that I eat that hinder my energy levels? Do I drink enough water? Do I get regular exercise and relaxation? At the end of each month, check off the total number of days you successfully stuck to your wellness plan. 
• 38. How can I use positive affirmations to create change in my life? Positive affirmations are thoughts we believe about ourselves. They can inspire us to achieve new heights and motivate us to succeed.
• 39. How can I cope better if I feel anxious? Anxiety attacks are hard to control. Some of the following suggestions could reduce the frequency with which you experience anxiety attacks.
• 40. Why is it important to accept responsibility for my mistakes? It’s easy to pass the buck onto someone else if things go wrong.
• 41. Is it possible to learn more about myself? Self-discovery is an invaluable tool for understanding yourself better. It will allow you to gain insight into relationships and family dynamics.
• 42. What will I do differently tomorrow to improve my self-esteem? Many people struggle with insecurity because they don’t know how to put their best foot forward and take pride in themselves.
• 43. Will I be able to trust myself again? It’s easy to lose faith in ourselves when we find ourselves making bad choices after years of good decisions. If you want to restore confidence, start by asking yourself why you did that thing you regret.
• 44. Can I choose happiness instead of misery? Sometimes we feel so upset that we can’t help but wallow in our despair. That doesn’t mean we have to stay trapped forever. We can consciously choose joy over depression whenever we wish.
• 45. Can I keep a positive attitude during difficult times? The ability to remain cheerful under pressure is a vital skill that can greatly enhance one’s effectiveness throughout life. 
• 46. Do I really need this job? We all face tough situations from time to time. These may include losing a friend, dealing with a health problem, or simply experiencing financial strains. In each case, it’s crucial to ask oneself whether it’s worth the effort.
• 47. Am I truly living or just existing? Existence is not enough. Life is much richer than that. Only through continual growth can we expand our knowledge and explore new avenues.
• 48. Does my day-to-day activity reflect who I am? There are many ways to define success, but at its core, it means being completely authentic and consistent with our actions.
• 49. Can I accept defeat gracefully? Some days may seem like total disasters, while others go swimmingly. Whether something goes right or wrong, we should always try to focus on the lesson learned, rather than the mistake made.
• 50. Is it possible for me to change my mind? Every decision we make comes with an inherent risk. We must decide whether to take that risk based solely on our best judgment. If we don’t, then we’re bound to encounter disappointment along the road to self improvement.
• 51. How can I get rid of useless thoughts? Our minds may wander off every now and then, especially when we’re doing a task that requires concentration. But that doesn’t necessarily mean our thoughts are worthless.
• 52. What are my hobbies? Hobbies bring happiness and fulfillment – both of which help improve our overall well being. They also help relieve stress and free up our time. To identify what hobbies will bring fulfillment, take stock of your interests.
• 53. Are there any good ideas in here? Have you ever found yourself coming across an article or blog post that really resonated with you, only to discover later that you couldn’t remember where you read it? It’s probably because you didn’t record where you saw it.
• 54. Do I have any hidden talents? Did you realize that being creative isn’t just limited to artists and writers? Throughout history, there have been countless examples of people whose natural talent allowed them to excel in various other fields. 
• 55. Can I focus on myself first? It happens every day: A co-worker notices something you did flawlessly, a customer compliments your service, or a friend asks you for advice. Even though these kinds of situations can feel great, sometimes we put ourselves last.
• 56. How can I be happy now? If you tend to worry about things, that could be making you unhappy. “Worry” doesn’t always translate into “will happen” or “might happen.” Sometimes, worrying is simply the mind running through scenarios of what might go wrong so that you aren’t caught off guard.
• 57. Who am I right now? One way to answer this question is by asking yourself what kind of person you would like to be.
• 58. What am I afraid of today? Asking yourself this question will help you determine whether or not you need to take action against fear. 
• 59. Why do I get angry every time…(insert negative thought here)? Anger is an emotion that affects most people at least once during their lifetime. By understanding the root cause of our anger, we can make a conscious choice to choose not to live under its influence anymore.
• 60. Where am I trying to hide? Is there anything you’d like to share with the group? Maybe there’s something about yourself that you haven’t told anyone, even family members.
• 61. What’s my purpose in life? Start writing down everything you’ve ever wanted to accomplish. Include accomplishments, goals, dreams, and aspirations.
• 62. What’s my deepest dream? Writing a dream down brings clarity and focus – especially if you keep adding little details to it. Dreaming is essential to spiritual growth because it allows us to tap into our subconscious mind where many of our true desires lie.
• 63. How do I feel? Journaling about how we feel is an effective tool to use in managing emotions and changing our outlook. Use the following prompts to let go of self-judgment, self-criticism, and other harsh emotional states. Be sure to spend some time just journaling. 
• 64. How does my personality affect my mood? Personality traits may play a role in causing low moods. 
• 65. How could I find inner peace in an instant? Try visualizing peaceful scenes from nature, like waves crashing on a seashore; clouds floating across the sky over mountains or valleys; or birds flying high above the trees.
• 66. Have I allowed myself to accept the fact that I have no control over most things in my life? No amount of wishing or praying will change the outcome of most situations. We cannot fix broken relationships or get better grades at school. 
• 67. Am I too hard on myself? Do I judge myself harshly because something didn’t turn out as planned? Being overly hard on ourselves can cause depression and anxiety. It makes us feel bad about ourselves when our lives aren’t going according to plan.
• 68. Why did I come here today? To see where this journey is taking me. And what does seeing this image/mood tell me now? That I’ve done pretty good getting here. There’s no road map for this kind of life, so we just have to follow along.
• 69. Can I stay present and open to love even though I’m feeling sad, mad, scared, confused, etc.? Even though you might be angry or upset for different reasons, it doesn’t necessarily mean you must act on the emotion.
• 70. Am I making excuses for other people? Sometimes we start telling ourselves lies to excuse someone else’s behavior. We say, “That person had his own problems and he was dealing with them.”
• 71. How far am I willing to stretch? Think about a goal you’d like to accomplish in the future. Now consider how much effort it would take to do it. Would you commit 100 percent? Would you devote yourself to it completely?
• 72. How do I approach stress? Stress is a natural response to difficulties or challenges we encounter. Our brains are designed to deal with new things and unknown situations by creating tension. Without this tension we wouldn’t survive.
• 73. What can I learn about myself and others through the art of gratitude? As the expression goes, “Gratitude unlocks the fullness of life.” It enables us to recognize the gifts in our lives — and to express thanks.
• 74. Is my mind still cluttered with negative thoughts and worries? Are they still running around in circles inside my head?
• 75. Will I be able to see clearly when I’m not thinking straight? Clear-minded people usually make thoughtful choices. They weigh options carefully and decide quickly.
• 76. How can I improve self-discipline? Self-control means doing what needs to be done in spite of distractions or temptations that pull you off course.
• 77. Have I been listening? Listening involves hearing all parts of ideas and arguments from multiple viewpoints and responding appropriately.
• 78. How will I handle conflict effectively? Effective communication skills allow us to listen before speaking, and speak only when necessary.
• 79. What lessons have I learned from this experience? What knowledge did I gain from my experiences? We gain knowledge when we put something into practice or apply what we’ve studied.
• 80. What will I carry forward from this day? After our experience together, what skills and attitudes have changed? We might keep reminders of skills we improved (like practicing good handwriting), or habits we developed (like eating better).
• 81. Have I made an impact today? Did anything change as a result of your interactions? It’s important to remember that each one of us makes a difference each day. That’s why we give back to others and contribute to causes that matter.
• 82. Was I kind today? Kind behavior does more than just benefit another person. Acts of kindness enhance our sense of worth and increase our happiness.
• 83. Can I use empathy as a way to connect with others? Empathy means taking notice of others’ feelings and needs. 
• 84. Why was it emotionally difficult for me to let go of this person? An essential skill for every relationship is being willing to let go of someone who isn’t helpful or useful to us.
• 85. How can I stop being so judgmental? Judgment comes easily. It seems like everyone has an opinion about everything! But judgments blind us to real people and events.
• 86. How can I help others? Being generous gives back to the giver. Generosity begins with helping out a friend or neighbor. Next time there’s a need, consider giving money, material goods, or emotional support.
• 87. Do I care enough to be compassionate? Compassion is the ability to identify with and genuinely care about another person. We respond when we recognize that another individual shares some common humanity with us. 
• 88. How can I cultivate joy? Joy is present whenever we live mindfully; we experience gratitude and delight in the natural world around us and in other people.
• 89. Why do I think so little of myself? If we look at ourselves honestly, we’ll find many faults. But if we truly appreciate ourselves, we discover who we really are.
• 90. Is self-love possible? Self-love is based on respect. People often lack respect for themselves because they don’t know who they are, what gifts they bring to the world, and which qualities make them valuable.
• 91. Am I treating myself with love and compassion? If we treat ourselves well, life becomes easier and less stressful. There’s no reason to beat yourself up mentally if you haven’t done things right. And since you deserve whatever happens, it’s okay to rest when you’re tired.
• 92. What new things did I learn about myself today? Every day brings new opportunities to enrich our lives. We can turn any event into a learning opportunity.
• 93. Did I say something today that might have helped someone? Sometimes we forget how much good we can actually do in our daily lives. Just looking at the big picture can remind us of all the positive changes occurring in our own lives.
• 94. Can I change for the better? It’s easy to blame our circumstances for causing our problems or for making us unhappy. But we can choose how we react to negative events. Changing the old story of defeat to a new one of victory requires effort.
• 95. How can I strengthen my spiritual connection? Spirituality involves believing in a higher power; thinking positively about life, living ethically and morally, having faith, practicing meditation, and working toward enlightenment.
• 96. Will I ever get this project finished? Trying to finish projects usually leads to stress and overwhelm. Acknowledge your feelings as soon as you notice them. Don’t pressure yourself to meet unrealistic deadlines.
• 97. How can I relax today? Relaxation means slowing down enough to become aware of the present moment. By not reacting impulsively or taking things personally, we slow down and enjoy what’s happening now.
• 98. How can I take time out for myself? Taking time for ourselves helps us recharge, grow, and maintain balance in our busy lives.
• 99. How has my outlook changed? Our mindset affects all areas of our lives. If we change our attitude, we have an impact on everything we do.
• 100. Where do I need to improve? The only thing we should worry about improving is ourselves. Whatever we try to accomplish will always be imperfect.

Conclusion

I hope that these journaling sessions have helped you to achieve your dream life, give you a more sense of control, as well as improving your overall mental health condition.

There are times where we’re feeling overwhelmed in life and wonder if we’ll ever get better. Perhaps, it’s then that we’re able to see how much we’ve grown over the years; to realize that while there’s still room for improvement, we’re certainly getting there.

Even though everything looks bleak, remember that you were once just like everyone else, but now, you’re different, and that makes you unique – so unique that you can inspire others in similar situations.

Remember that you can overcome anything, and that’s why journals play such an important role in keeping you motivated and focused on your goals.

Best of luck!