Stuck with Journaling? Steal Kalie’s Favorite Prompts!
As a therapist, I know how powerful a journaling practice can be - not just because of the research behind it (improved emotional regulation, reduced stress, and increased self-awareness), but also because of my own transformative experience. Journaling has helped me feel more grounded, tune into my inner voice, and get clearer on my goals for the future.
I’ve been journaling since middle school, and it’s wild to go back and read old entries - seeing what I was feeling, what was happening in my life, and how I envisioned my future. Even better, I get to see how much I’ve grown and how some of my goals have actually come to life. Journaling has helped me recognize patterns, be honest about what my intuition is telling me, and organize my thoughts. I like to think of it like carrying a heavy backpack around all day - your thoughts and emotions just piling up. Journaling is like taking that backpack off, dumping everything out, sorting through it, and deciding what’s actually worth carrying with you.
Research backs this up too - journaling has been shown to lower stress, boost mood, and even improve your immune system. Expressive writing has been linked to greater psychological resilience and improved problem-solving skills. Writing things down actually helps get emotions out of your head and onto paper, externalizing them and making them feel more manageable.
That said, when I bring up journaling to my clients, I usually get one of two reactions - either total resistance or at least a skeptical side-eye. A lot of people tell me, “I’ve tried it, but I never know what to write,” or “I start strong, buy a nice journal, and then it just sits there collecting dust.” I get it; sometimes, getting started is the hardest part. That’s why it can be helpful to have prompts to guide the process. In this blog, I’m sharing my personal favorite prompts that I use nearly every day, to aid with self-reflection and personal growth. These prompts can be adjusted to fit your values and priorities and can be used as part of a morning practice to set intentions for the day ahead.
Option 1: The Big Five (For Intention-Setting)
These five questions help me stay mindful of how I want to spend my day and make sure my actions align with what really matters to me:
What’s one thing I’ll feel proud of if I accomplish it today? (Helps with motivation and goal-setting.)
Who is someone I want to connect with today, and why? (Encourages meaningful relationships.)
What’s something I want to learn or try today? (Keeps things interesting and fosters personal growth.)
What am I looking forward to today? (Boosts optimism and gratitude.)
What’s one small step I can take toward a long-term goal? (Encourages progress on larger aspirations, even in tiny ways.)
Option 2: Highs/Lows (For General Check-Ins)
This one is great for balancing gratitude with acknowledging the tough stuff. Research shows that naming your worries can actually help take away some of their power and make them easier to work through.
What are three things I feel grateful for today? (Shifts focus to the good.)
What are three things I’m feeling stressed, worried, or anxious about today? (Bonus: Identify what’s actually in your control) (Helps externalize worry and focus on solutions)
What’s my intention for the day? (Encourages mindfulness and focus)
Like I said, getting started is the hardest part, but I encourage you to borrow these prompts and try them out for a week - see what comes up for you! I’d love to hear how it goes. And if you’re looking for more tools to support your self-reflection and personal growth, consider reaching out to our Client Care Coordinator to find a therapist who might be the right fit for you!
Warmly,
Kalie Pham, AMFT
