Journal Prompts Articles

What are some good journaling prompts?

Good journal prompts can open the door to self-discovery. Here are a few simple but powerful ones to start with:

• What am I feeling right now, and why?
• What’s something I’m proud of today?
• What do I need more of in my life right now?
• What’s one thing I can let go of?
• What’s something I wish others knew about me?

These types of questions help you tune into your emotional state, needs, and values. You don't have to answer them perfectly just honestly. 

What is the best journal topic?

There’s no single “best” topic. The most helpful journal topic is the one that matches your current emotional or mental state. That could be gratitude, stress management, anxiety, or something deeply personal like self-worth or relationships. If you’re unsure, try writing about where your mind tends to go when you’re not distracted.

How can journaling help my mental health?

Writing things down gives you space to process thoughts and feelings, especially the ones that feel too big to carry in your head. Regular journaling can help reduce anxiety, improve mood, and increase mindfulness. It can also help you spot patterns like recurring thoughts or triggers so you can better understand what you’re experiencing. Over time, journaling can become a healthy way to regulate your emotions and cope with difficult days.

The Science Behind Journaling

Research consistently supports the mental health benefits of journaling. One study published in JMIR Mental Health found that people who engaged in online positive affect journaling for just 15 minutes, three days a week, experienced reduced mental distress and improved well-being over a 12-week period. Similarly, findings in the Journal of Affective Disorders showed that expressive writing can lead to significant reductions in anxiety and depressive symptoms, particularly when people write about emotional or stressful experiences.

Neuroscience research also backs this up: a study from UCLA found that journaling about emotions can decrease activity in the amygdala (the part of the brain linked to fear and stress suggesting) that journaling may help regulate emotional responses and promote resilience over time.

What should I write in my daily journal?

You don’t need to write a novel every day. A few sentences can go a long way. Here are a few ideas for daily entries:

• One thing that made me smile today was…
• I’m currently feeling…
  I noticed I was triggered when…
  A small win I had today was…
• Tomorrow, I want to focus on…

Even short reflections like these can make a big impact on your emotional awareness over time.

What is a journaling prompt for anxiety?

When you’re feeling anxious, grounding yourself through journaling can help slow racing thoughts. Try these prompts:

• What’s one thing I can control right now?
• What would I say to a friend feeling this way?
• What’s the worst-case scenario, and how likely is it, really?
• What physical sensations am I noticing in my body right now?

Writing through anxious thoughts doesn’t always make them disappear—but it can make them more manageable.

What are some deep writing prompts?

Deep prompts help you reflect on your identity, relationships, beliefs, and past experiences. These can stir up emotion, so take your time:

• What has shaped the way I love or trust others?
  What’s a moment from childhood that still affects me today?
• What am I afraid others will find out about me?
• What does “healing” mean to me, personally?

These types of prompts are best explored when you’re in a space where you feel safe and supported.

How to journal for overthinking

Overthinking can feel like your brain is stuck in a loop. Journaling helps break the cycle by getting your thoughts out of your head and onto the page. If you’re spiraling, try a brain dump:

• Set a timer for 5–10 minutes and write everything that’s on your mind. Don’t edit or filter.
  Then, circle the thoughts that feel most important or emotionally charged.
• Ask yourself: Which of these thoughts are facts, and which are fears?

This practice can help you separate what’s true from what’s just noise.

How do I start journaling daily?

Start small. You don’t need to commit to writing pages every day. Here’s how to make it doable:

• Choose a time that feels natural, maybe first thing in the morning, or right before bed.
  Use a simple format like “Today I feel…” or “One thing I noticed…”Try guided journals or digital apps if a blank page feels intimidating.
• Be kind to yourself if you skip a day (or a week). It’s not about perfection, it’s about practice.

Keeping your journal in a visible spot can remind you to check in with yourself daily. 

Journaling and Therapy

While journaling is a powerful tool on its own, it can also be a helpful addition to therapy. A therapist can guide you in using your journal entries to explore recurring thoughts, patterns, or emotional blocks. Journaling can even help you prepare for sessions or process what you talked about afterward.

If you’re working with a therapist, consider asking them for prompts tailored to your goals or current challenges. And if you’re not in therapy yet but thinking about it, journaling can help clarify what you want to work on.

Online Therapy

Online counseling has made it easier than ever to get support, whether you’re working through anxiety, overthinking, low mood, or just trying to feel more grounded. If you're curious about therapy but not ready to jump in just yet, journaling can be a good starting point. But remember, you don’t have to go it alone.

At BetterHelp, licensed therapists are available to help you explore your mental health at your own pace online, from anywhere. Therapy and journaling don’t have to be either/or. Together, they can be a powerful way to take care of your emotional well-being.