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Journaling supports mental health by helping you to use mindfulness to calm your mind and body. Journaling has truly helped me transform my mental health year round. Don’t know where to start or what to write? Here are 75 journal prompts for mental health and self reflection. 

Gratitude & Positivity

1. List 3 things you’re grateful for today.
   
2. Describe a recent happy moment in detail.
   
3. Who has made a positive impact in your life recently?
   
4. Write about a small joy that brightened your week.
   
5. What’s something you love about your current season of life?
   
6. Describe a place where you feel peaceful and happy.
   
7. Write about a compliment you received that made you smile.
   
8. What’s a kind thing you did for someone else recently?
   
9. List 5 things that make you smile or laugh.
   
10. Write about a favorite memory that always makes you feel good.
    
11. Describe a time when you felt truly appreciated.
    
12. What are three things you love about yourself?
    
13. Write a thank-you letter to someone who has helped you.
    
14. What’s a simple pleasure you experienced today?
    
15. Reflect on something positive that happened this week, no matter how small.

Stress & Anxiety Relief

16. Write down your biggest current worry and break it into smaller steps.
    
17. Describe a place where you feel safe.
    
18. What activities help you feel calm?
    
19. What’s one thing you can let go of today?
    
20. Write a letter to your future self when you’ll feel better.
    
21. List three ways you can soothe yourself when feeling anxious.
    
22. Describe how your body feels when you’re stressed.
    
23. Write about a time you successfully managed stress.
    
24. What are three calming phrases you can repeat to yourself?
    
25. Write down five things that help distract you from anxious thoughts.
    
26. How does nature affect your mood?
    
27. Describe your ideal stress-free day.
    
28. What small habit can you add to your routine to reduce anxiety?
    
29. Write about a comforting object or person in your life.
    
30. What self-care practices make you feel safe and supported?
    

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Self-Reflection & Discovery

31. Describe your perfect day.
    
32. What’s a challenge you overcame that made you stronger?
    
33. How have you grown in the past year?
    
34. What motivates you to keep going during hard times?
    
35. What’s a passion or hobby you’d like to explore more?
    
36. Describe a time when you felt truly proud of yourself.
    
37. What lessons have you learned from past mistakes?
    
38. How do you define self-love?
    
39. When do you feel most like your authentic self?
    
40. What are your biggest strengths?
    
41. What habits or thoughts no longer serve you?
    
42. What does success mean to you personally?
    
43. What kind of legacy do you want to leave?
    
44. How do you want to grow in the next year
    
45. What values are most important to you?

Related: 50 Small Acts of Self Care | Easy & Simple

Related: Create Your Own Cozy Corner (For Journaling) Blog Post

Mindfulness

46. Describe your surroundings right now in detail.
    
47. What do you hear, see, smell, and feel at this moment?
    
48. Write about a time you felt truly present.
    
49. What’s one thing you can slow down and savor today?
    
50. Write about a mindful walk you’ve taken recently.
    
51. What sensations do you notice when you breathe deeply?
    
52. Describe a moment today when you felt calm.
    
53. How does your body feel when you are fully relaxed?
    
54. Write about a time you noticed something new by paying attention.
    
55. What sounds bring you peace?
    
56. How do you practice mindfulness during everyday tasks?
    
57. Describe a place that helps you feel grounded and why.
    
58. Write about your favorite mindful eating experience.
    
59. What do you notice about your emotions in this moment?
    
60. How can you bring more presence into your daily routine?

Goal Setting & Growth

61. What’s a small goal you want to achieve this week?
    
62. How will you take care of your mental health while pursuing your goals?
    
63. Describe your ideal future self in detail.
    
64. What habits would you like to develop?
    
65. What does success look like for you?
    
66. What is one long-term goal you’re working toward, and why does it matter to you?
    
67. Who inspires you to grow and why?
    
68. What’s a skill you’d like to learn this year?
    
69. Write about a time you reached a goal you were proud of.
    
70. What obstacles might you face on the way to your goals, and how can you overcome them?
    
71. What’s one healthy habit you can start today?
    
72. Describe how your life would change if you achieved your biggest dream.
    
73. Write a list of goals that excite you, no matter how big or small.
    
74. How can you make your goals more achievable?
    
75. What’s a goal you’ve been avoiding, and what’s the first step toward it?

Through journaling, regardless of when you do it (as soon as you wake up, before you go to bed, etc) You have power over your own mind. Try to pick something from this list and journal about it once a day, and you will see a difference. Journal prompts for mental health and self reflection can be used all year round!