Daily Journal Prompts

If you know me, you know I love journaling. I began journaling as a spiritual practice in high school and continued through college. I took a break during post-college when I was addicted to work, and I began journaling again in 2019. Journaling has brought me so much peace and clarity! It has been truly healing.

A study in 2001 linked journaling about negative experiences to enhanced working memory and higher GPAs. The study asserts that journaling can reduce intrusive thoughts, which benefits people with anxiety, depression, and PTSD.

Here are some daily journaling prompts that I use in the mornings:

1.      What are your long term goals? I rewrite these each day to remind myself where I’m going and give myself direction.

2.      How will you progress on your long term goals today? I list tasks and activities that feed my long term goals. For example, one of my long term goals right now is to run a 10k race. So here I would list: speedwork at the gym or run 3 miles outside.

3.      What are you grateful for? I list 4 to 6 things I am grateful for from yesterday or today.

4.      What do you appreciate about yesterday? I list the best moment from yesterday.

5.      What did you handle well yesterday? I list my best accomplishment from yesterday.

6.      What did you learn yesterday? This question has been great for me. Reflecting and learning from my thoughts, feelings, and activities has provided me the information I need to grow and progress. This questions helps me stop repeating the same patterns over and over that do not serve me.

7.      What are you excited about today?

8.      What may cause stress or problems today and how can you best prepare to meet that challenge? This one has been a huge life-changer for me. By preparing for things to go wrong, I am setting myself up for success and avoiding an emotional meltdown or disappointment. This has really helps me with emotional regulation.

9.      What are your big projects for the day?

10.  What would make this a good day?

Most of the above journal prompts I learned from personal development gurus Rachel Hollis and Brendan Bruchard. Brendan Bruchard has a High-Performance Planner with even more prompts.

I love a moleskin hardcover journal because it has so many lined pages. I can use the journal for months to hold all my thoughts, feelings, goals, and ideas.