Journaling prompts are short questions or sentence starters that give you something to write about when you are not sure where to begin. This page has 40 gentle journaling prompts for wellbeing, grouped by what you might need: starting out, gratitude, hard days, rest and energy, and connection. It also covers a short how-to and what the research shows. This is general information, not health advice.
Key points
- Pick one prompt, set a timer for five to ten minutes, and write whatever comes up.
- Research on expressive writing shows a small average benefit, and results vary from person to person.
- Writing about upsetting events can stir up strong feelings. It is fine to stop and ask for support.
- If stress or low mood is affecting daily life, talk to your GP, or free call or text 1737 any time. In an emergency, call 111.
How do I start journaling?
- Choose a quiet moment and a notebook or notes app.
- Pick one prompt below. Skip any that do not suit you today.
- Set a timer for five to ten minutes and keep your pen moving.
- Write what is true for you, without fixing or judging it.
- Stop when the timer ends.
Our Mindful Journaling Playbook offers a longer routine.
What are some good journaling prompts for wellbeing?
These prompts are written by The Wellbeing Sessions as general self-reflection ideas. They are not therapy and not a clinical tool.
Journal prompts for starting out
- How am I feeling right now, in three words?
- What do I need most today?
- What is taking up space in my head at the moment?
- What is one small thing I would like to notice more of this week?
- What would a good, ordinary day look like for me?
- What can be “good enough” today?
- Where do I feel most like myself?
- What would I like to leave on this page before I start my day?
Gratitude journal prompts
- What is one thing that went okay today?
- Who made my week a little easier, and how?
- What small comfort did I enjoy lately, such as a hot drink or a patch of sun?
- Which place near me am I glad to have?
- What did my body do for me today?
- What am I looking forward to, even if it is small?
- Which of my strengths am I glad to have?
- What ordinary thing would I miss if it were gone?
Journal prompts for hard days and anxious moments
If you are searching for journal prompts for anxiety or mental health, start here. Keep to the present, not the hardest moments of the past.
- What is making today feel heavy?
- What would I say to a friend who felt this way?
- What is in my control today, and what is not?
- What is one kind thing I can do for myself in the next hour?
- What worry keeps coming back, and is there one small next step?
- When did I last get through a tough day, and what helped?
- What do I need to hear right now?
- Who could I reach out to if today gets harder?
Journal prompts for rest and energy
- What drains my energy most, and what refills it?
- When did I last feel properly rested?
- What could I say no to this week?
- What does rest look like for me, beyond sleep?
- Which part of my day feels rushed, and could it slow down a few minutes?
- What would I do with 15 free minutes just for me?
- How is my body asking for care today?
- Which boundaries help me feel steadier?
For a guided pause, try our Rest practice, or the box breathing guide.
Journal prompts for connection
- Who do I feel at ease with, and why?
- Who have I been meaning to get in touch with?
- What is one way I could show someone I care this week?
- What makes me feel that I belong?
- What do I enjoy about my community, my whānau or my neighbourhood?
- What kind of support helps me most when I am stressed?
- When did someone listen well to me, and what did they do?
- What is one thing I would like to share with someone soon?
The Te Whare Tapa Whā guide looks at four sides of wellbeing. The Mindfulness and Poetry practice pairs well with writing.
Does journaling actually help?
It may help some people, but the evidence is modest. The research is mostly about expressive writing (writing about thoughts and feelings), not prompt lists.
| Journaling style | What it involves | Good for | Source |
|---|---|---|---|
| Expressive writing | Writing about thoughts and feelings tied to a stressful experience, often for 15 minutes over several days | Some people coping with stress. Less effective for people with ongoing or severe mental health challenges | Harvard Health; Frattaroli (2006) |
| Gratitude journal | Regularly writing about things you are thankful for | Mixed results. Some studies found people felt more optimistic, others found no gain | Harvard Health |
| Prompt-led writing | Answering one question from a list, like the ones above | A starting point when you do not know what to write | Our description. Not a research category |
- The big review. Frattaroli (2006), in Psychological Bulletin, pooled 146 randomised studies of experimental disclosure. It found a positive, significant average effect size of .075, which is small. The studies differed, and it does not show that everyone benefits.
- The early study. Harvard Health describes Dr Pennebaker asking 46 healthy students to write for 15 minutes on four days. Those who wrote about traumatic events visited the campus health centre less often over six months.
- Limits. Harvard Health says expressive writing “is not a cure-all, and it won’t work for everyone”. It appears more effective for people who are not struggling with ongoing or severe mental health challenges, such as major depression or PTSD.
- Gratitude. Harvard Health reports one study where people felt more optimistic after 10 weeks of gratitude writing, and another where middle-aged divorced women who kept gratitude journals were no more satisfied with their lives.
Is it safe to write about hard feelings?
Take care. Harvard Health says expressive writing may upset people at first, and that writing about a trauma straight after it happens can leave people feeling worse. If something feels too big, you can stop, put the pen down, and take a break. Choose a lighter prompt, or talk with someone you trust. A notebook is not a replacement for support.
If stress or low mood is affecting daily life, talk to your GP, or free call or text 1737 any time to talk with a trained counsellor. In an emergency, call 111.
FAQs about journaling prompts
What should I write in a journal when I do not know where to start?
Pick one prompt above and write for five to ten minutes. “How am I feeling right now, in three words?” is an easy first one.
Can journal prompts help with anxiety?
They may help some people feel clearer, but they are not a treatment. Expressive writing shows a small average benefit, and works less well for people with severe mental health challenges. If anxiety is affecting daily life, talk to your GP.
How often should I journal?
There is no set rule. In the early study Harvard Health describes, students wrote for 15 minutes on four days.
What are good gratitude journal prompts?
Try “What is one thing that went okay today?” or “Who made my week a little easier?” Results are mixed, so treat it as something to try.
The Wellbeing Sessions is an independent library of free, self-guided practices. It is not a health provider or a crisis service, and it is not affiliated with any government agency or charity. Browse all practices.
