Ever sat down to journal with the best intentions, only to stare at a blank page for five minutes? Journaling can be a rewarding (and, dare we say, fun) way to prioritize mental health — but not if you don't know where to start.
Reflect on Your Day
By reflecting on your day and evaluating your choices and emotional reactions, you can see where you devote your "mental, emotional, and physical energy," says Julianne Schroeder, LPC, a therapist and therapeutic yoga instructor. The idea is to see clearly what you can and can't control "and then focus on the former," says Sabrina Romanoff, PsyD, a clinical psychologist at Lenox Hill Hospital in New York City. These kinds of prompts help you see how you're living "out of alignment with reality," Dr. Romanoff says, and encourage you to find different approaches to tough situations.
Express Gratitude
Practicing gratitude (even when it feels like there's nothing to be grateful for) helps shift your mindset "from what is going wrong in life to what is going well," says psychologist Courtney Cornick, PhD, owner of Caya Wellness. It's so easy to complain about what's going wrong, adds clinical psychologist Tricia Wolanin, PsyD, that we rarely slow down to think about what's going right. After you journal about what you're grateful for, read it over a few times, suggests Sabrina Spotorno, LMHC, a therapist at the sobriety management platform Monument. This will help the sense of peace and acceptance sink in.
Set Goals and Intentions
Journaling about small goals can help if you're "having a hard time getting things done or feeling overwhelmed," said Sari Chait, PhD, a clinical psychologist and owner of the Behavioral Health and Wellness Center in Newton, MA. She recommends focusing on something small, like reading five pages of a book or making a grocery list, "which may seem trivial, but if you write out a goal, you are more likely to achieve it." That sense of success can increase your motivation to keep checking off your goals. You might also find it helpful to journal about broader intentions and things you want to accomplish. Ask yourself what your life is fostering and promoting in the world, suggests therapist Emily Stone, PhD, LMFT-S, owner and senior clinician at The Unstuck Group.
Record and Release Your Emotions
Sometimes you just need a place to vent, and your journal is a great place for it. For this, you can follow a structured prompt or simply free write, says licensed mental health clinician Kylie O'Driscoll, LAMFT, of the Georgia-based practice Berman Psychotherapy. She sets a timer for 10 minutes and doesn't stop writing until it goes off. "This is a great practice to release all the thoughts, emotions, and fleeting ideas that pop into our heads and have the space where we can process later if we chose to do so," O'Driscoll tells PS. You can also try a more specific prompt, like the first one listed below, a favorite of licensed professional counselor Natolie Grey Warren of InPowerment Counseling and Consulting Services.
Discover How You Can Grow
Journaling can help you take stock of your life as it is and find ways you can create positive change. "Taking stock of yourself helps you realize what works and what needs to be changed," said therapist Shari Foos, MFT, founder of The Narrative Method. "Make this kind of self-evaluation an ongoing practice to help you continuously realign yourself as you deal with life's changing tides." It also helps you see what you can control in your life, says Andrea Hipps, LBSW, a social worker and divorce coach. "It's easy to place blame on situations or people who make our lives more difficult," Hipps says. Intentional journaling can help you shift your mindset from "victim to creator" and help you see how you're getting in your own way.
Practice Affirmations
Daily affirmations help improve our mood, says Hui Ting Kok, LMHC, helping you focus on positives instead of negatives. In doing so, you can improve your self-esteem, confidence, and motivation and handle stress more effectively.
Center Yourself in the Moment
If you're feeling anxious or overwhelmed, it's helpful to ground yourself in the present and in your body, Schroeder says. Journaling is one way to do this, adds psychotherapist Skylar Ibarra, LCSW, of Lenarra Therapy, because it forces you to slow down and "approach the situation with curiosity instead of blame." "What assumptions are we treating as facts? What information are we filling in?" she asks. You want to pause the story in your head and put it down on paper, where you separate reality from anxiety.
Cultivate Peace and Joy
Sometimes, it's helpful to focus on emotions and experiences that comfort you, especially if you're dealing with intense anxiety or trauma, says relationship and anxiety therapist Sara Weand, LPC, in Annville, PA. Tapping into feelings of safety and trust can help you feel empowered, she explains. If you can, it's helpful to go into vivid detail, adds therapist Lauren Auer, LCPC, at Steadfast Counseling, which helps you reconnect with those feelings at a deeper level. But if a happy or peaceful experience isn't coming to mind, try jotting down an inspiring quote or the lyrics to your favorite song, says Janika Joyner, LCSW, CCTP, of Higher Elevation Psychosocial Services.
Imagine the Future
"Some of the most effective journaling prompts tap into the idea of the future or how you would like your life to be," says Natalie Bernstein, PsyD, a clinical psychologist and mental health coach. By doing this, you're allowing yourself to focus on the life you want to be living, "rather than thinking about the overwhelming aspect of having to get there," explains therapist Luis Cornejo, LMFT, founder of PsychoSocial. You're creating motivation by giving yourself a glimpse of what your life could be like after you go through the work, Cornejo tells PS.
Journaling doesn’t have to be a chore—it can be a powerful tool for self-discovery, emotional release, and personal growth. Whether you’re scribbling down frustrations, dreaming up your ideal future, or simply listing what went right today, putting pen to paper (or fingers to keyboard) can help you untangle the messiness of life. So grab that notebook, pick a prompt, and start writing—your future self will thank you.
